Diet modifications through the ages....

Aging shouldn't mean decline of health, in fact it should be embraced as a way of challenging yourself to be your best. By understanding the aging process and nutritional needs we can be at the top of our game and reduce the chances for obtaining chronic diseases from eating the wrong foods and getting the right amount of physical activity to support bones, heart, and all other organs that are vital to sustain a happy and healthy life and lifestyle.

Myplate.com has suggestions for diet modifications for aging populations such as the nutrients we need for getting the right micro and macro nutrients. As we age healthy diet and eating habits can make all the difference in health and well being.

Nutrient needs and recommendations for older adults:

• potassium, calcium, vitamin D vitamin B12 
• Maintain a healthy weight
• Nutrients reduce the risk of developing high blood pressure, diabetes, hypertension and heart disease
• Meet individual calorie and nutrition needs
• Help maintain energy levels

Nutrition concerns and adjustments to diet:

• Use spices instead of salt
• Add more fruits and vegetables
• Medicines that affect appetite
• Calcium need, if cannot tolerate milk try other options such as yogurt, buttermilk , hard cheese or lactose free foods.
• Water instead of sugary drinks
• Need to consume foods fortified with vitamin B12 

Stay active:

• 2 1/2 hours or 150 minutes of moderate physical activity 3 days a week minimum
• Activity should be aligned with personal fitness level
• Balancing activities to improve balance to reduce risk of falls
• check with doctor before entering an exercise program if unsure

Resources and recipes:

How smart is your plate?

https://www.choosemyplate.gov/protein-foods

https://whatscooking.fns.usda.gov/

https://www.choosemyplate.gov/budget-food-label

https://choosemyplate-prod.azureedge.net/sites/default/files/tentips/DGTipsheet42ChoosingHealthyMealsAsYouGetOlder.pdf

Nutrition through the ages and stages...

Even before a woman considers having a baby, she, as well as her partner should start with focusing on their health habits. Unhealthy behaviors can lead to harmful effects on the body which can take away the nutrients and health of the organs for sustaining a life may be compromised. Both the uterus and placenta must be fit to support life and the proper nutrients and diet will help to start this process as they both have much to do with storing and transport of foods and wastes to and from the baby. If the placenta works perfectly, the fetus wants for nothing; if it doesn’t, no alternative source of sustenance is available, and the fetus will fail to thrive (Sizer & Whitney, 2017). The developing fetus relies totally on the mother as it takes in hormones, nutrients and protein molecules such as antibodies and transfers them into the fetal bloodstream. If the mother does not take care of herself during this time, the fetus will not have a good start in life and this may have lasting effects. In the first trimester, the pregnant woman needs no additional energy, but as her energy needs increase she will need an additional 340 daily calories in the second trimester and 450 calories each day during the third trimester. She can obtain these calories through whole-grain breads and cereals, dark green and other vegetables, legumes, and citrus and other fruit provide carbohydrates, nutrients, and phytochemicals, along with fiber and folate and vitamin B12. Folate acid is known to be very important in preventing neural tube defects. It can be found in cereal, grits, pasta, rice and bread. Vitamins such as D and B12 are also important to add to the diet as is the need for calcium, phosphorus and magnesium. A pregnant woman will also need iron to help increase blood volume as the fetus draws heavily on her iron stores to last through the first four to six months after birth (Sizer & Whitney, 2017). Zinc is also necessary and can be found in protein-rich foods such as shellfish, meat, and nuts. Luckily, many of these additional vitamins can be found in daily intake of prenatal vitamins which are vital to the growing fetus. 

A growing baby will need more than twice as much of most nutrients and infants require about 100 calories per kilogram of body weight per day compared to most adults who require fewer than 40. Up until one year of age, sources of calcium and protein foods such as meat, poultry, seafood, eggs, and legumes; iron-fortified cereal; enriched or whole-grain bread; fruits; and vegetable are necessary for sufficient energy requirement as well as vegetables, fruits and whole-grain products. As the child grows the need for more protein increases, however a younger child needs more than an adolescent. Although milk is an important source of calcium children need iron rich foods such as lean meats, fish, poultry, eggs, legumes and whole grain. The need for iron is particularly high, as all teenagers gain body mass and total blood volume and girls begin menstruation (Sizer & Whitney, 2017).

Energy needs will decrease with age as active cells in each organ often decreases and the metabolism-controlling hormone thyroxine diminishes. The thinking used to be that older people will lose more lean tissue because they reduce physical activity as they age, however, current research shows older people are staying more physically active and because of this they require a sufficient diet to support energy needs and boost metabolism. As in all age groups, obesity poses a problem so the right foods and nutrients must be put in place as nutrient deficiencies compromise immune function, while a sound diet and regular physical activity can improve it (Sizer & Whitney, 2017).

It stands to reason a consistent healthy diet throughout the lifespan will help to maintain the body at optimal health along with physical activity will allow a person to stay mentally, emotionally and physically fit.

https://www.choosemyplate.gov/moms-making-healthy-food-choices

Sizer, F. & Whitney, E. (2017). Nutrition: Concepts and controversies (14th ed.). Mason, OH: Cengage Learning.

ISBN-13: 978-1-30563937-9, ISBN-10: 1-305-63937-5

Digestion, absorption and metabolism

Purpose and Components of the Digestive Tract

The purpose of the digestive system and its components is to break down and process nutrients and energy so the body can use them to function. The digestive tract consists of the esophagus, stomach, small intestine, large intestine, rectum and anus along with the liver, gallbladder and pancreas which make up the gastrointestinal tract. All of these organs coordinate with bodily processes to digest and allow the nutrients and energy from the food we eat pass through the body which sometimes takes a day or two to receive them. The purpose of the digestive system is to break down complex food particles into smaller products which make it easier to digest and absorb. The process of digestion and its purpose is to break down food into finer particles which can be used as energy and nutrients for the benefit of the entire body to function properly.

The Mechanical Aspect of Digestion

The job of the digestive system is to break down larger pieces starting in the mouth where there are teeth and saliva offer the job to chew and add saliva which contains the enzyme amylase which allows it to break down starches and fats along with different enzymes. This allows for an easier journey through the passageway called the esophagus which directs it towards the stomach and then onto the small and large intestines which have different functions producing different enzymes to further liquefy food through a series of muscular pulses called peristalsis which involves waves and squeezing action to push the liquefied mass into what is called chyme. The small intestine is where digestion and absorption happen. The stomach and intestines add water to add fluid to move things more easily along. Small intestines also secrete enzymes that digest carbohydrates, fat and protein. Before entering the stomach, there is a circular opening called the sphincter which is narrow and acts as a gateway to help keep contents from creeping back towards the esophagus. Unlike the esophagus, which simply ensures the prompt passage of a bolus, the stomach receives nutrients, retains them and submits them to a series of mechanical and chemical processes before delivering them into the intestine for further digestion and absorption (Schulze, 2015). At this point the body has broken down starches and proteins, this leaves through to the large intestine which reabsorbs water and minerals and passes waste products and any other non-absorbed nutrients onto the rectum via the colon. It mechanically extracts fluid from the chyme the small intestine delivers into it, and compacts chyme, cellular debris and other waste products into feces (Schulze, 2015).

The Chemical Aspect of Digestion

Digestion begins in the mouth where saliva breaks down starch and some fat. It enters the stomach where proteins such as in the food source, salmon, happens by releasing chemicals called gastric juice, a mixture of water, enzymes and hydrochloric acid which is strong enough to initiate digestion of this protein. It has a high enough ph balance to do this job in digestion and in the stomach this is its main function. There are specialized cells that act as a barrier or mucous lining in the stomach which protect the digestive tract lining so it does not become digested through this process and protects the cells from exposure to these strong juices by a mucous membrane lining. When food enters the small intestine hormones send signals to the gallbladder to contract and squirt the right amount of bile, which acts as an emulsifier into the intestine (Sizer & Whitney, 2017).  Other hormones signal the pancreas to release pancreatic juice which contains the alkaline compound bicarbonate in precise amounts to neutralize the stomach acids.

Side Note

Eating too fast or too much can cause digestion difficulties as it can cause heartburn and other complications. The best thing I can do to avoid complications due to digestion is to eat in an unstressed and relaxed pace and to watch what I eat. When introducing new items to my digestive tract I should use precaution, perhaps small amounts at first to send through the system as a sort of trial. Overeating or drinking causes heartburn which results in gastric juices backing up into the esophagus where it burns a less protected surface. More importantly, it is crucial for me to chew food carefully, choking on food when eating too fast or talking or laughing when eating has caused this to happen especially in the morning when I am gulfing down hard boiled eggs. It is a good idea to slow down as well as keep up with dental checkups to make sure my teeth are in good shape to allow for functional chewing and tearing of food into smaller more manageable pieces. Constipation can be a problem and it is important to remember to drink enough fluids, eat enough fiber and maintain a regular scheduled bathroom visit as if we are in a rush or try to hold off going when it is time it can cause the colon to extract water from the feces the longer we wait (Sizer & Whitney, 2017). Constipation can lead to hemorrhoids which are painful and annoying. Relying on laxatives can cause dependency so it is best to have a good diet, drink enough water and get the physical exercise to allow for the colon to stay in shape as well as being a benefit to diet and physical wellness (Sizer & Whitney, 2017). Our bodies are amazing machines that function well if kept in good order by having healthy eating habits and lifestyle. It is flawlessly designed to digest and absorb food. Through observance of what we eat, how we eat, why we eat and where we eat, the digestive tract can stay fit and healthy and keep us going for a long while and reducing the chances of causing it harm. 

Schulze, K. S. (2015). The imaging and modelling of the physical processes involved in digestion and absorption. Acta Physiologica, 213(2), 394-405. doi:10.1111/apha.12407

Sizer, F. & Whitney, E. (2017). Nutrition: Concepts and controversies (14th ed.). Mason, OH: Cengage Learning.

ISBN-13: 978-1-30563937-9, ISBN-10: 1-305-63937-5

https://www.healthline.com/medical-team

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Macro- and micronutrients impact on health and well-being.

Macro-nutrients:

Energy yielding nutrients are those that the body can use the energy they contain. Carbohydrates, fats or lipids are among these. Protein is a double duty nutrient as it can yield energy but it also provides materials that form structures and working parts of body tissues (Sizer & Whitney, 2017). These are called the macro-nutrients and can be viewed as building blocks for body structures.


Micro-nutrients:

Vitamins and minerals are the fourth and fifth classes of nutrients that are commonly known as micro-

Micro-nutrients

nutrients because they are present in tiny amounts. They too, provide energy to the body. Calcium and phosphorus, are major constituents of bones, however all vitamins and minerals are regulators and assist the body in various functions such as digestion, movement of muscles, disposing of wastes, growing new tissues, healing wounds, and obtaining energy from carbohydrate, fat and proteins (Sizer & Whitney, 2017).

Macro-nutrients

In an effort to get the most out of these nutrients many have enlisted in the so-called Mediterranean diet. This diet is high in lipid in the form of olive oil. It is also rich in antioxidant compounds (micro-nutrients), which tend to be taken from the fruit in the form of vitamin C. Diets that are rich in antioxidants can break up disruptive structures across a cell membrane such as cholesterol that damages the vascular system (Mann, Cummings, Englyst, Key, Liu, Ricardi, Wiseman, 2007). Antioxidants are made in the body but can be taken through diet to assist and reduce the incidence of circulatory disorders and cancers such as stomach, colon, breast and prostate. There is belief the Mediterranean might slow down the aging process and lead to a longer healthier life.




https://bestmealkitdelivery.com/article/Step_by_step_guide_to_the_mediterranean_diet?utm_source=google&utm_term=mediterranean%20diet&externalcreative=367564993809&p=&utm_content=1t1&utm_ad=78976843169&utm_medium=kwd-12440246&externalcampaign=1781150149&matchtype=b&gclid=Cj0KCQjwt5zsBRD8ARIsAJfI4BjAWG1ED5HrmoSlXsb8Tfr8lUMY9s49lm4SsHmxX1ZXYV4yTwKZcwgaAt1cEALw_wcB

Mann, J., Cummings, J. H., Englyst, H. N., Key, T., Liu, S., Riccardi, G., . . . Wiseman, M. (2007). FAO/WHO scientific update on carbohydrates in human nutrition: conclusions. European Journal Of Clinical Nutrition, 61 Suppl 1, S132-S137. 

Sizer, F. & Whitney, E. (2017). Nutrition: Concepts and controversies (14th ed.). Mason, OH: Cengage Learning.
ISBN-13: 978-1-30563937-9, ISBN-10: 1-305-63937-5

Social, Psychological, Philosophical and physical factors and nutrition

There are approximately 6.8 million households live with very little food security who repeatedly have little or nothing to eat because of a lack of money (Sizer & Whitney, 2017). Prolonged periods of hunger leads to eventual illness caused by lack of food and malnutrition. Those who live in poverty may live where there is lack of food resources such as a supermarket where there are an abundance of food choices and the only food available is fast food or liquor stores where healthy food is unavailable. Instead, such communities, especially in urban areas, abound with stores selling doughnuts, packaged sweet cakes, sugary punches, hamburgers, and French fries and high-calorie foods that provide a full stomach, are affordable, are constantly available, are easily carried, require no preparation, and taste good (Sizer & Whitney, 2017). Often times, food may go by wayside as other more vital necessities such as daily shelter and clothing and daily existence may be a priority. In addition, in the U.S. alone, 20% of children live in poverty in situations that do not have support because many live where problems such as drugs and alcohol are prevalent. Low-income urban and rural residents often lack access to markets that sell fresh produce, dairy products, lean meats, and other nutrient-dense foods. Fortunately, some communities are making headway especially in the inner cities to support projects where advocates are making changes to get funding for building supermarkets, where fresh produce, fruits and vegetables are more readily available.  Unfortunately, costs may be a factor for some people and research confirms that certain nutritious foods cost more than less nutritious choices, particularly among the grains, meats, oils, and snacks (Sizer & Whitney, 2017).

There are food assistance programs delivers life-giving food daily to tens of millions of U.S. citizens living in poverty and it is estimated one of every four Americans receives food assistance of some kind, at a total cost of over $109 billion per year. Food programs for low income families such as the Supplemental Nutrition Assistance Program (SNAP), provide assistance and about half of the recipients are children. Eligible households receive electronic debit transfer cards through state social services or welfare agencies. There is a list of food programs to choose from such as:

• Commodity Supplemental Food Program
• Child and Adult Care Food Program
• Emergency Food Assistance Program
• Food Distribution Program on Indian Reservations
• National School Lunch and Breakfast Programs
• Special Supplemental Feeding Program for Women, Infants, and Children (WIC)
• Supplemental Nutrition Assistance Program (SNAP), formerly called the Food Stamp Program

My experience with these programs mainly come from being a teacher and understanding food is a challenge in many of the homes my students come from. The school is considered low income and many of the students are on free and reduced lunch. Even though the National School Lunch and Breakfast Programs are in place, many of the students don’t get to school on time to eat breakfast and I try to get them to go back to the cafeteria and eat and the kitchen is closed. At lunch the lines are so and the period is not long enough for many to stand in a long line and make it to the next class after lunch. The line is so long the students complain that much of the “good” food is taken up. We have ninety minute long classes, called a block schedule and the students and teachers only really get about a thirty minute lunch and I think there isn’t enough time for adequate nutrition especially if a family is relying on it for a child’s sustenance throughout the day. Culturally speaking, I have noticed there seems to be more concern for diet from one culture to another and some may restrict certain foods from a diet. Environments where you are raised plays a significant role in food choices. My experience as a teacher is helping me to understand and observe the rainbow of students in my classes and through this course I am trying to make a difference without judging them too harshly on the amount of bad food choices they make, many have ingrained habits at this age difficult to break through.

https://www.youtube.com/watch?v=7MJnm5X9NN0

Sizer, F. & Whitney, E. (2017). Nutrition: Concepts and controversies (14th ed.). Mason, OH: Cengage Learning.

ISBN-13: 978-1-30563937-9, ISBN-10: 1-305-63937-5

HBO Documentary Films. [HBODocs]. (2012, May 14). The weight of the nation: Part 4 - Poverty and obesity  (Links to an external site.)

Malnutrition and Disease

Explain the connection between nutrition and disease. Be sure to include information on chronic diseases, as well as malnutrition and other leading causes of death.

There are almost 2 billion people in the world who, although, consume enough calories, still lace the variety and quality of foods to provide sufficient dietary intake (Sizer & Whitney, 2017). This can lead to body system failures such as insufficient stores of iron, iodine, vitamin A and zinc, which are those that can lead to severity of disease and include mental retardation, immunity impairment, blindness, learning disabilities, and even death. 

The scope as outlined in (Sizer & Whitney, 2017), is horrific and impossible to imagine: 

• 40 percent of women in the developing world suffer poor health and debilitation fatigue from iron deficiency. 
• 50,000 women a year die during childbirth due to severe anemia
• 18 million newborns every year have irreversible mental retardation from iron deficiency
• Half a million (younger than 5) become permanently blind due to severe vitamin A deficiency. 
• Over 100 million or more have marginally poor status that reduces resistance to infections such as measles. 



Hunger in the United States

• 25 percent of the world's population suffers from zinc deficiency that contributes to growth failure, diarrhea, and pneumonia

Sadly, each year 3.1 million children (6 per minute) die as a result of poor nutrition and world wise this is a staggering amount, and most just simply starve to death. Children living with chronic malnutrition which is a greater number worldwide, subsist on very scant energy food and even less protein (Sizer & Whitney, 2017). They lack the nutrients to grow normally and it is often irreversible. They suffer from increased risk of infections and disease. 

If not fully nourished, a child's brain will not grow to its normal adult size and growth is stunted because they lack the nutrients children need to grow normally.

Sizer, F. & Whitney, E. (2017). Nutrition: Concepts and controversies (14th ed.). Mason, OH: Cengage Learning.
ISBN-13: 978-1-30563937-9, ISBN-10: 1-305-63937-5

https://ourworldindata.org/hunger-and-undernourishment

Childhood Obesity

“I am a fat kid. I have a fat mom and dad. But I will die first." (Hopkins, DeCristofaro, & Elliott, 2011).

The Vicious Cycle

Childhood obesity is an ever-growing health concern and more work is needed to care for these children effectively and prevent a lifetime of medical problems. The comorbidities associated with childhood obesity have the potential to evolve into chronic health conditions at a younger age and can contribute to premature death. Families and health care providers must be ready with evidence-based knowledge and be prepared to use it with the children of the community to put a stop to this ever-growing health concern (Lahary, 2019).


https://corporate.dukehealth.org/news-listing/newest-data-shows-childhood-obesity-continues-increase

Larery, T. (2019). The True Weight of Childhood Obesity in America. Midwest Quarterly, 60(3), 329-334.

Food Insecurity Survey

Please circle the answer that best describes you.


1. Did you worry that food at home would run out before your family got money to buy more? _______ A LOT _______ SOMETIMES _______ NEVER

2. Did the food that your family bought run out, and you didn’t have money to get more?
 _____ A LOT _____ SOMETIMES _____ NEVER

3. Did your meals only include a few kinds of cheap foods because your family was running out of money to buy food? _____ A LOT _____ SOMETIMES _____ NEVER

4. How often were you not able to eat a balanced meal because your family didn’t have enough money?
 _____ A LOT _____ SOMETIMES _____ NEVER

5. Did you have to eat less because your family didn’t have enough money to buy food?
_____ A LOT _____ SOMETIMES _____ NEVER

6. Has the size of your meals been cut because your family didn’t have enough money for food? _____ A LOT _____ SOMETIMES _____ NEVER

7. Did you have to skip a meal because your family didn’t have enough money for food?
_____ A LOT _____ SOMETIMES _____ NEVER

8. Were you hungry but didn’t eat because your family didn’t have enough food?
_____ A LOT _____ SOMETIMES _____ NEVER

9. Did you not eat for a whole day because your family didn’t have enough money for food?
 _____ A LOT _____ SOMETIMES _____ NEVER

Food Insecurity in the United States

Food insecurity in the United States is defined as a household-level economic and social condition of limited access to food. In 2016, 12.9% of all persons (41 million) in the United States lived in food-insecure households (Gunderson, 2018). The reasons for food insecurity extend well beyond poverty to also include low assets, low human capital, low physical and mental functioning, among others.
In response to the challenge of food insecurity, an array of food assistance programs have been developed and, consequently, have become an important part of the social safety net. But the role of these programs, especially the Supplemental Nutrition Assistance Program (SNAP, formerly known as the Food Stamp Program), has increased over the past 20 years as non-food assistance programs have declined. The four largest programs, SNAP, the Special Supplemental Nutrition Program for Women, Infants, and Children (WIC), the free- and reduced-price National School Lunch Program (NSLP), and the free- and reduced-price School Breakfast Program (SBP), have a combined budget of almost $100 billion.
Measuring Food Insecurity in the United States is based on a set of questions from the nationally representative Food Security Supplement, which since 2001 has been distributed each December as part of the Bureau of Labor Statistic’s Current Population Survey. The measure consists of 18 questions for households with children and a subset of 10 of these for households without children, with each condition at least in part owing to financial constraints. Some of the conditions are as follows:

• I worried whether our food would run out before we got money to buy more,” (the least severe item). 
• Did you or the other adults in your household ever cut the size of your meals or skip meals because there wasn’t enough money for food?” 
• Were you ever hungry but did not eat because you couldn’t afford enough food?” 
• Did a child in the household ever not eat for a full day because you couldn’t afford enough food?” (The most severe item for households with children). 

Gundersen, C., & Ziliak, J. P. (2018). Food Insecurity Research in the United States: Where We Have Been and Where We Need to Go. Applied Economic Perspectives and Policy, 40(1), 119-135. doi:https://academic.oup.com/aepp

Sizer, F. & Whitney, E. (2017). Nutrition: Concepts and controversies (14th ed.). Mason, OH: Cengage Learning.
ISBN-13: 978-1-30563937-9, ISBN-10: 1-305-63937-5