My Personal Diet

I have a decent diet and poor portion control. 

I am a stay at home mom and a full time student, but I have always made it part of my job to feed my family proper nutrition. 

Personally, I eat 300-350 calories for breakfast a day that consists of poached eggs, rye toast, avocado, greek yogurt, whole grain organic waffles with natural peanut butter, or fruit. 

By lunch, I cave and have a cola, usually with a turkey sandwich and chips. Lunch adds up to around 400 calories. 

I snack on coffee. By 4pm, I need a nap or coffee. Since I have two young kids, I choose coffee most days--coffee accounts for 150 calories because I am a creamer-aholic. 

Dinner is the only meal we eat as a family. I have about 10 family-approved recipes that are 500 calories or less per portion/plate that I serve 5 of 7 nights. I allot the other two days for frozen pizzas, fast food, restaurants, and grilled cheeses. Those are mostly the nights we have soccer practices and hubby is on duty (military life) and momma is crazy (keeping it real). 

I log my calories and exercises in myfitnesspal.com and wear an under armor wristband that logs my daily activity. I exercise videos 4 times a week and walk 2 miles on the days I am not exercising. 

My biggest faults lie in my inability to stop drinking colas, my need for convenience on some nights, and the amount of creamer required for my coffee. I am also at fault for going back for seconds. Even though I am full, I refill my plate and have a hard time telling myself that I have had my fill. 

I need to use my crockpot for convenience. Even if I cannot find an extremely healthy recipe for my crock pot, it seems that choosing to eat anything at home is better than fast food. If I know something is at home waiting on me, warm, and ready to serve, those soccer nights would be easier to resist the urges to eat out. I also need to eat slower and learn to stop when I am full. Even with the healthy meals I serve, I negate the nutritional values sometimes by having two portions. 

Breakfast is usually amazing! I add
sriracha for a little zing!

Lunch is boring! 

All the links below are from my personal pinterest account, where I pinned them, tried them, and LOVED them! Give them a try, I can vouch for their yumminess! 

http://www.yellowblissroad.com/teriyaki-turkey-rice-bowl/

http://www.skinnytaste.com/eggplant-meatballs/

https://marlameridith.com/sriracha-shrimp-tacos-with-avocados-from-peru-recipe/

http://www.cookingclassy.com/2013/09/roasted-cauliflower-white-cheddar-soup-homemade-bread-bowls/

http://www.twopeasandtheirpod.com/chickpea-avocado-feta-salad/

Keep on Growing, Growing, Growing....then Stop!

From pregnancy to infancy to adolescence to adulthood, nutritional needs change. Children must grow and develop, while older adults must counter the effects of aging. There is an importance of age-appropriate nutrition during all stages of the life. 

Newborns require minerals for strong bones and immune systems (Little, 2015). Breastfeeding is the ideal way to ensure that a newborn is getting what he or she needs. For those that choose not to breastfeed, formula can provide sufficient nutrients. Vitamin D is important for bone formation, and breast milk is sometimes deficient in it. Because babies are so small, they need smaller total amounts of these nutrients than adults do, but as a percentage of body weight, babies need more than twice as much of most nutrients (Sizer, 2014). 

Children should be eating a few solid foods by the time they are 6 months old (Sizer, 2014). Vegetables, fruit and meats, pureed meat or poultry are the best food to introduce early, as it provides iron and zinc (Little, 2015). If is advised to introduce these foods one at a time to monitor signs of allergies.

Nutrition for children and teens should be focused on a balanced diet. Their activity levels should be a factor in their nutrition as well. Children and teens tend to be active and usually require more calories than infants and the elderly (Sizer, 2014). Some children and teens, however, may not get the exercise they need and run the risk of becoming obese. For these children and teens especially, a healthy diet that downplays fast and prepared foods is important.

Adults need to focus on preventing diet-related health problems, such as diabetes and heart disease. Getting essential vitamins, minerals, fiber and protein while limiting unhealthy fats and excessive sugar are important (Sizer, 2014). Limiting fast and processed foods are just as important at this stage of life as they are during childhood. Exercise also plays a crucial role in staying healthy as an adult.

As we get older, our metabolism slows down. Appropriate exercise to maintain metabolism remains important, as does adequate nutrition. Choose foods high in nutrients, and keep sugar and fat consumption minimal (Sizer, 2014). You may require some supplementation. The risk of type two diabetes gets stronger in this stage of life. 

http://www.rachelcooks.com/2011/10/21/maple-cayenne-roasted-brussels-sprouts/

I am a lucky mom, as my 7 year old loves her vegetables and is easy to feed nutritional foods. I found a secret that never fails with her. After discovering her love of homemade kale chips, I decided to use the same roasting method for all vegetables: broccoli, asparagus, cauliflower, brussel sprouts, and carrots, to name a few. Olive oil, garlic powder, pepper, and fresh lemon juice. Toss all together and roast on a baking sheet at 425 degrees for 20 minutes. She always asks for more. 

References 

Little, M. (2015, June 22). Human Life Cycle Stages & Nutrition | LIVESTRONG.COM [Video file]. Retrieved from http://www.livestrong.com/article/439578-human-life-cycle-stages-nutrition/

Sizer, F. & Whitney, E. (2014). Nutrition: Concepts and controversies (13th ed.). Mason, OH: Cengage Learning. ISBN: 9781133603184

"What happens to the food we eat?"

http://www.bodecology.com/index.php/bod-e-411/300-day-04-tummy

No matter what we eat, we are eating proteins, carbohydrates and fats. In order to convert these three basic food materials into substances we can use, we need three groups of enzymes to aid in digestion: the protein-digesting enzymes (protease), the fat-decomposing enzymes (lipases) and the carbohydrate-decomposing enzymes (amylases) (“Digestion,” 2002). The main structures of the digestive system contained pharynx (throat), the oral cavity (mouth), stomach, large intestine (the cecum, appendix, colon, and rectum), small intestine (consisting of the duodenum, jejunum, and helium), esophagus, rectum and anus (Sizer, 2014). When food is digested, nutrients and water are taken in by the inside walls of some parts of the digestive system, while those that cannot be taken in leaves the body as waste. 

In the mouth, food is mixed with the saliva and transported through the esophagus into the stomach. The stomach sends signals, by means of hormones, to the gallbladder and the pancreas, to make sufficient enzymes available to digest the food in the intestinal tract (“Digestion,” 2002). The amylases in the stomach start by digesting the carbohydrates, initiated by the saliva in the mouth. To decompose the proteins in the food paste, the stomach produces one to two liters of gastric juice every day, containing hydrochloric acid and several protein-degrading enzymes, pepsin and cathepsin (“Digestion,” 2002). Finger-like projections called villi in the walls of the small intestine, which consists of arteries and veins, absorb the nutrients and transfer it to the blood vessels, which are followed by carried to the different cells in the body (Sizer, 2014). The waste products are transferred to the large intestine until disposal. 

For fun, I watched this episode of Magic School Bus about digestion. We got to learn together and spend time together. Enjoy! 

References

"Digestion." Science of Everyday Things. 2002. Retrieved September 12, 2016 from Encyclopedia.com: http://www.encyclopedia.com/doc/1G2-3408600125.html

Magic School Bus: For Lunch [Video file]. (n.d.). Retrieved from https://www.youtube.com/watch?v=IGk10GCW7r4

Sizer, F. & Whitney, E. (2014). Nutrition: Concepts and controversies (13th ed.). Mason, OH: Cengage Learning. ISBN: 9781133603184

Macros and Micros

Nutrients are components of food that are indispensable to the body's functioning (Sizer, 2014). There are six classes of nutrients: water, fat, protein, carbohydrates, vitamins and minerals. These can be further broken down into macronutrients and micronutrients. Macronutrients are the fats, proteins, and carbohydrates that give our bodies its energy supply. In order to sustain energy in the body, we must consume these macronutrients, which are sometimes frowned upon in contemporary diet plans. 

http://www.jyfit.com/personal-training-blog/nutrition-for-fat-loss-part-21-macronutrients

The truth about fats? Fats are essential to a healthy diet. Dieters are told to stay clear of fats, but what happens when we do that? “If you eliminate fat too much, it can have serious health consequences," said Jennifer Fitzgibbon, a registered oncology dietitian at Stony Brook Hospital Cancer Center in New York. "Mental health deficits like depression and vitamin deficiencies can occur. The vitamins A, D, E and K are fat soluble, meaning the body stores them in fatty tissue and the liver. The intestines need dietary fat to properly absorb these nutrients. These vitamins are also necessary for the health of your skin, bones and cardiovascular system, among other organs and systems (Weisenberger, n.d.).” Some fats, such as omega-3 fats from fish, flaxseeds and walnuts have many health benefits. Other “good fats” include monounsaturated fats found in extra virgin olive oil, olives, avocados, coconut oil, nuts and seeds. When staying away from fats, your best bet is to stay away from the trans fats that are not found in nature but commonly produced industrially from vegetable fats and used in margarine, snack food, packaged baked goods and fried fast food. 

There are also fad diets that steer people away from carbohydrates. However, like fats, carbohydrates serve an essential purpose in our optimal performance in body function and overall health. Carbs are broken down into two kinds: simple and complex (also known as good and bad). Carbs with low glycemic index (55 or less) is considered a good carb—or complex. These carbs digest slowly and keep you fuller for a longer amount of time. High glycemic index carbs, 70 or more, are bad carbs—simple— and will create further cravings and hungry (Weisenberger, n.d.). 

Protein is the least controversial of the macronutrients. Protein is located throughout our entire bodes, including hair and nails. Protein performs double duty as it provides energy and also provides materials that are used in repairing muscles and tissues. The lack of protein can cause growth failure, loss of muscle mass, decreased immunity, weakening of the heart and respiratory system, and death (Weisenberger, n.d.). 

http://www.institut-aguettant.org/en/mne.php

Vitamins and minerals are called micronutrients because they are needed in smaller amounts than the macronutrients. They also provide the body with no energy.  All vitamins and minerals act as regulators and as regulators they assist in all body processes: digesting food; moving muscles; disposing of wastes; growing new tissues; healing wounds; obtaining energy from carbohydrate, fat, and protein; and participating in every other process necessary to maintain life (Sizer, 2014). Not eating enough vitamins or minerals means you’re not giving your body the fuel it needs to perform mentally or physically. An example would be a ow intake of the mineral iron causes fatigue and weakness (Weisenberger, n.d.).

Last but not least—WATER! Water is the most important nutrient required by our bodies. Water makes up for over half our body’s mass and is constantly lost from the body. Water must constantly be replaced (Sizer, 2014). Our bodies do not create water internally, so all water replacement must come from the foods we eat and drink. 

References

Sizer, F. & Whitney, E. (2014). Nutrition: Concepts and controversies (13th ed.). Mason, OH: Cengage Learning. ISBN: 9781133603184

Weisenberger, J. (n.d.). Macronutrients | Learn About Carbohydrates, Proteins & Fats. Retrieved from http://www.innerbody.com/nutrition/macronutrients

What should I eat today?

How do you decide what to eat? What drives your decisions on food choices? Convenience? Taste? Two years ago, I made all my food decisions on taste and convenience. However, after having my second baby, I became much more aware of how poor my decisions were. Of course I chose a big slice of pizza over a salad—pizza is delicious; and not to mention, convenient. So why do you make the decisions YOU make? 

https://beautyhealthtips.in/choose-right-food-for-your-health/

Maybe you make your decisions because of social factors. Social factors may include culture or religion, social status, and eating habits (Sizer, 2014). This can consist of lots of pastas and large portions in an Italian family or the habit of overeating on Thanksgiving. I usually choose to overeat on thanksgiving because that is what my family does. It is a habit I developed over the years. 

Psychological stress is a common these days and the influence of stress on food choice is complex. I usually do not find myself stress eating in excess— rather the opposite for me, I scale back when I am stressed. But, do you? The effect of stress on food intake depends on the individual, the stressor, and the circumstances (EUFIC, 2005). In general, some people eat more and some eat less than normal when experiencing stress. 

When I exercise in the mornings, I find myself making better food choices throughout the day. Maybe it is because I excrete my “happy hormones” (endorphins) and they drive me to keep up the “good work.” Or, I could quite possibly be using my body’s energy storage and craving certain nutrients to replace them. Whichever the case, our physical output and abilities also shape our nutrition choices. 

I am also guilty of basing my food choices on my own philosophical reasons. Are you a vegetarian? I am not, but I secretly (not so secret now, eh?) wish I was. So you are thinking, “Well, then just be a vegetarian.” It is not that simple. I was raised a meat eater and to believe that meat was a standard ingredient in most meals— part of those social factors coming through. I have slowly backed off meaty meals (proud supporter of “meatless Monday,” here!) I plan to continue choosing foods without meat as often as I can. 

Advertising, Availability, Cost, Emotional comfort, habit, personal preference, genetic inheritance, region of country, social pressure, values or beliefs, weight, and nutrition and health benefits all factor into people’s food choices (EUFIC, 2005). So, again, how do you determine your food choices? Becoming aware of how you make these decisions can be step one in making better decisions for your health. 

http://earthoriginsmarketplace.com/choosing-the-food-we-eat-by-earthorigins-marketplacecafe/

References

EUFIC. (2005). The Determinants of Food Choice (EUFIC). Retrieved from http://www.eufic.org/article/en/expid/review-food-choice/

Sizer, F. & Whitney, E. (2014). Nutrition: Concepts and controversies (13th ed.). Mason, OH: Cengage Learning. ISBN: 9781133603184

Good Nutrition, Good Health

The relationship between nutrition and health is simple—good nutrition promotes good health. We all want to protect ourselves, stay healthy, and stay free of chronic disease and illnesses. Most of the time, we turn to medications and supplements to promote health within our bodies. But what about food choices dictating our health? To our bodies, proper nutrition is both a maintenance and a medicine. Our bodies are designed to work on six main nutrients: water, protein, fats, carbohydrates, vitamins, and minerals (Sizer, 2014). How we consume these nutrients have a direct impact on our health. Good nutrition can helps us look, feel and perform better, maintain a healthy weight, and reduce fatigue and increase energy. 

http://vaccinealliance.org/why-good-nutrition-is-important/

As a counter to that, poor nutrition can result in malnutrition and chronic diseases such as hypertension, cardiovascular disease, and diabetes. A high sodium intake is believed to increase the risk of having hypertension (WHO, 2016). 

Cardiovascular diseases are the leading causes of death worldwide. Risk of the main forms of cardiovascular disease, heart disease and stroke, is reduced by eating less saturated and trans fats, and sufficient amounts of (n-3 and n-6) polyunsaturated fats, fruits and vegetables and less salt (WHO, 2016). Excessive weight gain and obesity account for the escalating rates of type 2 diabetes (WHO, 2016). Developing type 2 diabetes increases risk of stroke and heart disease, creating yet another potential nutrition-related cause of death. Reducing intakes of foods and drinks that are high in fat and high in sugars, can prevent unhealthy weight gain that leads to diabetes. 

http://cleanlifequest.blogspot.com

Malnutrition occurs when the body doesn't get enough nutrients. Malnutrition, in terms of starvation, is rare in the United States. However, malnutrition in terms of unbalanced nutrients is very common. You may develop malnutrition if you lack a single vitamin in your diet. Malnutrition is particularly dangerous in combination with diseases. Malnutrition magnifies the effect of diseases and are harder to fight off. This leads to a vicious cycle of infections, reduced immunity, and deteriorating nutritional status (Sizer, 2014). 

http://www.emilysstomach.com/2013/06/information-about-malnutrition.html

Other complications associated with poor nutrition are some cancers, such as brea cancer, osteoporosis, and dental issues. 

References

Sizer, F. & Whitney, E. (2014). Nutrition: Concepts and controversies (13th ed.). Mason, OH: Cengage Learning. ISBN: 9781133603184

WHO. (2016). WHO | Diet, nutrition and the prevention of chronic diseases Report of the joint WHO/FAO expert consultation. Retrieved from http://www.who.int/dietphysicalactivity/publications/trs916/summary/en/