Chapter 8 is about something that is very important to me: nutrition. First, the chapter tells us about the digestive process and caloric needs. It provides a detailed look into the digestive process, the sequence of functions by which the body breaks down foods and either absorbs or excretes them. In terms of caloric intake, the chapter also outlines recommended nutrient intake including Recommended Dietary Allowances (RDAs), Adequate Intakes (AIs), Tolerable Upper Intake Levels (ULs), and Acceptable Macronutrient Distribution Ranges (AMDRs). A kilocalorie is a unit used to measure the absorbable energy in food. In terms of essential nutrients, the human body is made up of 50 to 70% water by weight. Dehydration is a state where the body is depleted of fluids. Water is needed for the body to carry out its normal everyday functions. That’s why it’s important to take more fluids when we are sick or working out in hot weather sweating out a lot of our bodies’ fluids. Proteins are also important to keeping our bodies healthy. It is a major component of cells and a key element in antibodies, enzymes, and hormones. It supplies a source of energy to cells when we are low on fats and carbohydrates. When protein is broken down into smaller units containing amino acids, we get more proteins that can’t be produced by the body on its own: complete proteins, which supply all essential amino acids, and incomplete proteins, which come from plant sources and lack one or more essential amino acids.
Carbohydrates, which I try to stay away from, are the next essential nutrient discussed in chapter 8. They supply us with the energy needed to carry out daily activity, which is why athletes practice “carbloading” before big games or practices. Carbs can be broken down into simple and complex carbohydrates. Simple carbs occur naturally in fruits, vegetables, and dairy, and are further broken down into monosaccharides and disaccharides. Complex carbs are found in grains, cereals, legumes, and some other vegetables and include starches and glycogen, and soluble or insoluble fiber.
Fats, which are popular in my personal diet, are even more energy dense than carbohydrates and are a significant source of our body’s fuel. Types of fat include triglycerides, cholesterol, high density lipoproteins (HDLs), and low density lipoproteins (LDLs). Each has its own properties and uses. Types of dietary fats are saturated fats, which come from animal sources, unsaturated fats, which come from plants and vegetable oils, and trans-fats. Of course, not all fats are good fats. Most trans fatty acids are found in unhealthy processed foods, which the FDA has since determined are not safe for consumption. My parents and I started the keto diet a few weeks ago. This diet involves eating high levels of fat to train the body to burn fat as its main source of energy after cutting out carbs. Although fat is important, no more than 10% of total calories should come from saturated fats, and no more than 35% should come from all forms of fat.
Vitamins are organic compounds that promote growth and maintain nerves and skin, produce blood cells, build bones and teeth, heal wounds, and convert food energy to body energy. The chapter provides a detailed table of water soluble vitamins.
Minerals are similar to vitamins in that they aid physiological processes within the body. However, they are inorganic. Major minerals are needed in large amounts, while trace minerals are only needed in very small amounts. The chapter also gives a detailed table of major and trace minerals.
Some foods are better than others; I think we all know that. Foods that offer benefits beyond their nutrients are called functional foods. They offer antioxidants, that protect against oxidative stress, and phytochemicals, naturally occurring antioxidants that protect against radiation and other threats. Some of these foods are salmon, yogurt, and cocoa. When it comes to packaged foods, determining nutritional values involves having knowledge of how to read a food label. The most important information is found at the top of the label. Start there and work your way down.
Starting a diet cannot be a spur of the moment decision. Planning a healthy diet makes it that much more effective. Dietary Guidelines for Americans are a set of recommendations for healthy eating that are revised every five years. The chapter also talks about the MyPlate food guidance system, which outlines the balance of calories, how to increase some foods, and how to reduce other foods. It helps us to understand serving sizes, to eat nutrient dense foods, reduce empty calorie foods, and how to balance diet with physical activity. Maintaining a healthy diet in college can be a challenge. Fast food seems to be one of the easiest means of eating in college: it is fast, cheap, and convenient. Even though most fast food options are unhealthy, try to order a salad or baked foods as opposed to fried, and do not be afraid to ask questions about the nutritional value of foods. In the dining halls, make the best choices you can. Don’t go for the chicken tenders or the steak and cheese sub, look for lean meats, hit up the salad bar, and again, ask questions or pass on advice to the employees. There are ways to be mindful of yourself when you are eating that will help you to be more responsible about it. Eat at a table, make food your focus and slow down and enjoy it. Many people eat until they are full, but you should eat until you are satisfied and give your body time to catch up.
More than 3% of American adults identify as vegetarian. Vegetarians and vegans can benefit from taking dietary supplements, which are intended to supplement existing diets. High doses of fat soluble vitamins can be harmful, or even fatal. The U.S. Preventative Services Task Force concluded that there isn’t enough evidence to recommend vitamins or minerals to prevent CVD or cancer.
There is a common misconception that organic foods are always better than nonorganic foods. All “organic” means if that the foods or beverages are grown or developed without the use of synthetic pesticides, chemicals, or hormones. The USDA National Organic Rule states that products labeled 100% organic are in fact 100% organic, products labeled organic must contain at least 95% organic materials, products labeled made with organic ingredients must contain at least 70% organic ingredients, and products labeled some organic ingredients contain less than 70% organic ingredients.
Food technology outlines how foods are manipulated. Food irradiation involves exposing food to low levels of radiation to lengthen shelf life, and genetically modified food crops involve insertion or deletion of genes into the DNA of an organism.
Many people think that they have food allergies, about 33%. In reality, only 5% of children and 4% of adults have food allergies. A food allergy is an abnormal immune response to a certain food or foods. Food intolerances can give stomachaches, but do not trigger an immune response. Celiac disease causes the malabsorption of nutrients from the small intestine, most often associated with gluten. Foodborne illness effects 1 in 6 Americans and cause about 128,000 hospitalizations and 3,000 deaths in the U.S. every year. Common illnesses are caused by bacteria and viruses like norovirus, salmonella, clostridium perfringens, campylobacter, and staphylococcus aureus. To avoid these bacteria, always wash your hands before eating, avoid cross-contamination, don’t wait too long to eat leftovers, and be careful with food temperatures.
As part of my goal is to decrease fat mass and increase muscle mass, I decided to join my parents in the keto diet. By cutting out carbs and focusing mainly on fats and proteins, our bodies have entered ketosis. Essentially, we have trained our bodies to burn fat as energy instead of using carbohydrates. The chapter surprised me in that fat is more energy dense than carbohydrates. So, that bit of information made me feel better about changing my body’s energy source. It was really hard for the first couple weeks. All three of us got sick as our bodies were changing. And, god, did I miss mashed potatoes. I love mashed potatoes. However, we’ve been using cauliflower as a substitute for normal potato dishes. Mashed cauliflower guys is really good. And it is a lot better for you. It has definitely supplemented my exercise plan and helped me to lose more fat at a faster rate. After a rough few weeks with my mental health, it feels good to at least have my physical health on the right track.
Meghan's Health and Wellness Studies 