Dietary Guidelines

Explain the 2010 Dietary Guidelines for Americans, and discuss the recommendations for meeting those guidelines. 

Most of us want to eat a healthy diet, but just don’t know what we should be eating. The U.S. Department of Agriculture (USDA) has set forth dietary guidelines for us to follow in order to meet our nutrient requirements to stay healthy. They recommend that we eat more fruits, vegetables, whole grains, and low-fat dairy products and avoid eating foods that are high in sugar, salt, and fat in order to stay healthy. By sticking to their guidelines this will help us maintain a healthy body weight and avoid many of the chronic illnesses associated with obesity such as diabetes and high blood pressure. The four major areas that are recommended by the USDA to help meet these guidelines include: balancing calories to manage weight, reducing your intake of certain unhealthy foods, increasing nutritious foods, and developing healthy eating patterns (Sizer & Whitney, 2012, p.35). Following these guidelines requires a lot of work and dedication in the beginning, but once you make these changes a life style these habits will become second nature. 

Sizer, F. & Whitney, E. (2012).  Nutrition: Concepts and Controversies, MyPlate Update (12th ed.).  Mason, OH: Cengage Learning.

 

Food Choices

Describe the factors (e.g., social, psychological, philosophical, and physical) that drive our food choices.

There are many factors that drive our food choices and many of us are not even aware of them. Do you ever stop and think about why we choose the foods we do other than for pure convenience? One reason for our food choices is social. When we want to spend time with our friends we normally will meet them out at a restaurant and enjoy eating comforting foods. When we get together with our family for holidays the first thing most of us think about is having a good meal with all of our favorite foods. The nutritional value or calorie content is not even considered. I have heard people say that during the holidays everything is calorie-free! Another reason for our food choices is psychological. When we are younger are parents reward us or punish us with food. So as a result, some of us can associate food with affection. This may cause someone to develop an unhealthy relationship with food. Another psychological factor that drives our food choices is advertising. There is a billion dollar industry in selling junk food. Many are manufactures spend billions of dollars in advertising to sell their products (“Obese kids love junk,” 2013) When we see people on television consuming sugary cereals or sugary sports drinks and they appear to be so happy, this will persuade you to consume these type foods. Another factor that drives our food choices is just out of habit. If you grow up in a family that indulges in high calorie foods and have no concern for nutritional value or caloric intake, you will most likely consume these foods because you have been eating them your entire life. Another reason is because some foods make you feel better. Like eating a bowl of chicken noodle soup when you are sick or eating a bowl of macaroni and cheese when you feel stressed out. The bottom line here is that there are a lot of factors that contribute to the food choices we make on a daily basis and changing them can be prove to be a challenge. But it is possible with the right information and drive to do so.

Obese kids love junk food advertisements. (2013). Retrieved on March 4, 2013, from http://www.science20.com/news_articles/obese_kids_love_junk_food_advertisements-97667

A Healthy Diet

 

Examine the characteristics of a healthy diet, and the challenge associated with choosing the right foods.

It can be very challenging eating a healthy diet it today’s world. 

There are so many foods to choose from and most of us do not even know what is in some of the foods we are eating. It can be very challenging to make the right food chooses with all of the obstacles we face today such as; no time to cook, financial expense, and cravings for junk foods. Another challenge to eating the right foods is that we are social beings and most of our food choices are centered on our culture. Growing up in an Italian family, it would be an insult if you didn’t eat your grandma’s cooking. Another obstacle that keeps us from choosing the right foods is that many of us like to eat food that is comforting like macaroni and cheese. With all of these choices and obstacles it is no wonder most people do not know what to eat.

Because Americans eat more than just whole foods such as vegetables, fruits, milk, protein and grains, it is important to know what is in the different types of foods available today. A nutritious diet consists of five characteristics: variety, moderation, calorie control, balance, and adequacy (Mangieri,2012 ). In order to comply with this list you must be able to recognize a healthy diet. The first characteristic variety simply means that your diet should consist of a variety of different foods with different nutrients. For instance, when eating vegetables we should try and experiment with different varieties and colors. We should eat green ones, yellow, orange, and root varieties. Our bodies need to be challenged and kept in tip top condition. The second characteristic moderation means that all foods should be eaten in moderation. It is okay to indulge in fatty foods on occasion, but should not be eaten every day. The third characteristic calorie control means that you should only eat enough calories to meet your energy needs. So if you work out, it is okay to eat a little more carbohydrates than someone who lives a sedentary lifestyle. The fourth characteristic balance means eating a diet with the right balance of all of the essential nutrients (water, carbohydrates, fat, protein, vitamins, and minerals) the food we eat supplies our bodies with the nutrients and energy that we need. The final characteristic adequacy means eating an adequate amount of nutrients that our bodies require for optimal survival. It is important not to eat too much or too little of these nutrients. If someone eats too much protein in their diet this can be toxic and do more harm than good.

Mangieri, H. (2012). Detecting a nutritious diet; Do you know what you are looking for? Retrieved on February 28, 2013, from http://www.nutritioncheckup.com/docs/Detecting%20a%20Nutritious%20Diet.pdf

Sizer, F. & Whitney, E. (2012).  Nutrition: Concepts and Controversies, MyPlate Update (12th ed.).  Mason, OH: Cengage Learning.