Diet and Health
Today’s society consumes foods which have varied impact on their health. Different factors determine an individual’s choice of diet. Culture, preference, cost, and accessibility are some of the factors that influence dietary choices and habits. People are so preoccupied with their work and other activities that they have little time to eat healthy diets. Globalization has resulted in people eating junk foods. The fast foods, which are regarded as fancy foods, have high calories, and they are highly processed. The processed food has high calories, which renders the food unhealthy. Despite studies revealing the dangers of indulging in fast foods, the measures taken to stop the consumption of fast foods are not stringent enough. High intake of processed food results in illnesses such as diabetes, cardiovascular diseases, arthritis, food poisoning, obesity, among others. Therefore, consuming unhealthy diets is a major problem that affects human life. Food strategies should be implemented to ensure that people have access to healthy diets. Existing guidelines may give the required amount of food that can be taken daily to meet an Individual’s nutrient and energy needs. A healthy diet has to be safe and constitute high-quality foods. As a result, the diet should be inculcated in health education with the aim of reducing the cases of diet-related illnesses. The general public ought to be educated on healthy eating habits, nutrition, healthy and unhealthy foods, and their impacts on human health. The paper discusses how diet influences human health.
Choice of Diet
Different factors determine a person’s choice of diet. Food is supported to be used to meet nutritional needs. However, people’s food choices may be dependent on other factors. The availability of food, the cost of food, cultural beliefs, taste of food, and its appearance may make people prefer a certain type of food (Burkert et al. 2). Personal dislikes and likes and convenience in getting a certain diet may determine an individual’s food intake. People may avoid or prefer some foods because of ignorance about their body’s requirements or the composition of the foods (Hopkins 1060). An Individual’s health condition will determine whether or not they can consume certain types of foods. For example, a sick person may prefer watery foods because they are easy to chew and swallow.
Culture is a determinant of a person’s eating habits. The frequency and time for meals is dependent on people’s cultures. People have their main meals at different times, depending on their cultures (Hankey 180). For example, in one culture, people may have their first meal in the morning, whereas in another culture, the first meal is at mid-day. Some people have two meals a day whereas, in other cultures, people have three meals in a day. Different communities have food taboos that determine the types of foods consumed by their people. Culture may determine the type of food that is consumed by people when they have certain conditions. For instance, pregnant women may be forbidden from eating certain foods and encouraged to eat other types of food.
Some cultural practices may result in good health, whereas some may be harmful to the individuals living in the respective societies. Individuals who avoid eating some foods because of cultural reasons may be deprived of nutrients that are needed by their bodies (de Ridder et al 910). It is necessary for people to find alternative foods that offer similar nutrients whenever certain foods are forbidden by their culture and traditions.
Diet
Different foods have different nutritional values. A single type of food cannot have all nutrients that are needed by the body. Therefore, a person needs to consume adequate amounts of different types of foods for the person to meet their dietary needs. An effective diet consists of different types of foods that are consumed at varied time frames (Melina, Craig & Levin 1972). The foods have to be of good quality and adequate quantity. Consuming a single type of may result in individuals consuming excessive calories without meeting the nutritional requirements of the body. A person needs to consume foods that meet both their energy and nutritional requirements. A good diet meets a person’s nutrients and energy needs (Hebden et al. 2527). Carbohydrates, fats, and proteins are basic nutrients that support human activities. Foods are broken down through oxidation to generate energy to support normal body functions.
Dietary needs are customized to a specific individual. There is no ideal diet for every person. Despite people having varied nutritional needs, they need balanced diets that are composed of different types of foods (Lean 62). The foods supply the human body with different types and amounts of nutrients which aid growth. Having the right type and amounts of nutrients gives an individual good health and keeps them from contracting illnesses. A human body is predisposed to illnesses in case it gets little or except nutrients and energy from foods. Careful selection of foods enables a person to get the necessary nutrients that are required by their body to avoid non-communicable illnesses and attain a healthy weight.
A balanced diet can be attained during every meal or over time. An individual can eat a balanced diet by combining different foods at one sitting (Hart 178). For instance, a complete breakfast that consists of major nutrients such as carbohydrates, proteins, and vitamins, can be taken in one sitting. A second person may choose to take foods rich in different nutrients during different meals in a day or a week. For example, food taken during breakfast may be rich in carbohydrates, while the food taken in the evening was rich in proteins and vitamins. Therefore, a balanced diet can be achieved if one eats a food rich in one nutrient in one meal and eat a different food during the next meal or a few days later (Katz & Meller 83). It is important for people to know the types of foods that provide different nutrients and consider the nutrient types when making choices on diets.
Sustainable diets are based on local and easily accessible foods. When coming up with a diet, an individual has to consider the eating patterns of people, the local foods and the eating customs of the people in question. The foods that are consumed vary globally (Sacks et al. 34). However, good diets consist of a variety of foods that provide the required nutrients and energy. In most cultures, the staple food, mostly carbohydrates, is the main portion of a meal. Besides the carbohydrates, the meal may be composed of a side dish, which gives the other necessary nutrients such as vitamins, proteins, and minerals (Wang et al. 12). Examples of staple foods which are considered as main dishes are foods made from wheat, millet, barley, corn, and potatoes. Other staple foods include rice, pasta, and bread. Besides carbohydrates, the staple foods contain vitamins, fiber, minerals, and traces of proteins. The other foods that are consumed with the staple foods include: meat, eggs, fish, milk, legumes, vegetables, and fruits. The side dish should be significant compared to the staple food to ensure that the nutritional requirements of an individual are met during every meal. Food-based dietary guidelines have been developed by different countries and institutions to guide people on the selection of healthy diets. The food-based dietary guidelines consider local foods, health concerns, and food beliefs of the local people.
Food-Based Dietary Recommendation for Adults
The nutritional and dietary requirements for people show variations because of their different needs. Age, gender, activity levels, and health condition are some of the factors that determine a person’s dietary requirements (Shridhar et al. 1). However, a general dietary and nutritional recommendation can be used by an adult as it considers their general nutritional needs. The food-based guidelines categorize foods based on the nutritional contents of the foods. The guidelines suggest the frequency of consuming the recommended foods, the number of servings, and recommended portions. The guidelines may be specific for children, adults, and pregnant women, elderly, or even obese people (Matarese & Pories 759). In special circumstances, the dietary requirements may be given alongside a physical exercise regimen. However, some guidelines may only give general recommendations that can enable people to meet their nutritional needs and maintain healthy lifestyles.
Carbohydrates should be considered as the basis of most meals. Carbohydrates can be found in foods such as bread, potatoes, grains, and cereals. The carbohydrates are the main source of energy that is utilized by the body (US Department of Health and Human Services, 2). The foods that are rich in carbohydrates may contain protein, fiber, and some vitamins. Unrefined whole grains are a source of iron, selenium, vitamin B, fiber, and magnesium, which prevent heart diseases and aid the body in maintaining its immunity. Wheat, rice, oats, barley, and rye are examples of whole grains. Whole grains can be eaten as a single food or as an ingredient in foods. Consuming whole grains in either form reduces the occurrence of heart diseases.
Fruits and vegetables should be consumed at least once a day. Fruits and vegetables are rich in fiber, vitamins A, C, and K and minerals such as potassium, folate, and magnesium. There exist different colors and types of fruits and vegetables (Melina, Craig & Levin 1974). It is important to consume different types and colors of fruits and vegetables for the body to get a variety of nutrients and minerals. Consuming sufficient amounts of vegetables and fruits reduces the probability of getting chronic diseases such as cancer. Vegetables have low-fat content and calories; hence, they should be taken in huge quantities.
Legumes should be eaten regularly. Legumes are rich in proteins and other important minerals such as zinc, folate, fiber, iron, and potassium. They have low-fat content; hence they can be eaten in sufficient quantities (de Ridder et al. 913). Foods that are categorized as legumes include beans, lentils, and peas.
Milk and milk products should be eaten sparingly. Milk products include cheese and yogurt. The foods are rich in proteins, fat, potassium, and calcium ((Hopkins 1062). These foods have high-fat content and calories. There exist low-fat varieties of milk products, which can be a good option for people who are struggling with weight issues (Katz & Meller 85). People may need to consume low fat milk products and reduce on the frequency of their intake of milk and its products.
Meat, fish, and eggs should be consumed in small amounts. This category of foods is rich in proteins, fat, zinc, iron and vitamin B. The foods should be consumed regularly in small amounts. Lean meat has less fat content and calories compared to other types of meat (Hebden et al 2528). Salmon, mackerel, sardine, tuna and swordfish are fatty fishes which are rich in fatty acids. Consuming these fatty fishes can reduce the probability of contracting heart illnesses.
The type and amount of fat and oils consumed during meals should be considered carefully. Oils and fats have high energy content, hence, necessary in the absorption of vitamins (de Ridder et al 921). Fats are a good source of energy for people who take foods which provide low amounts of energy. The fats offer energy to meet their body’s requirements. People who are working on reducing their calories intake ought to reduce their dietary fat content. Different types of fats have different contents, hence, the type and amount of fats or oils consumed be chosen after a thorough analysis has been made (Katz & Meller 87). A majority of fat consumed should be in form of unsaturated fatty acids. Unsaturated fatty acids are contained in: nuts, fatty fish, seeds and oils. Palm oil is a source of unsaturated fat and vitamin A. Foods containing saturated fats and partially hydrogenated oils should be consumed in small amounts or be avoided all together.
Sugar, sugary foods and beverages should be consumed in limited quantities. Sugar, sugary foods and beverages have high calories and low essential nutrients. Because they are rich in empty calories, the foods should be consumed if an individual’s diet has sufficient nutrient to meet their needs (Hebden et al 2529). People should be keen to ensure that consuming sugars and sugary foods does not result in the consumption of excess calories (Hopkins 1069). Consuming excess calories, beyond the daily requirement, inhibits a person’s ability to maintain a healthy body weight.
The consumption of salt is dependent on a person’s underlying conditions. Salt has high sodium content. Sodium is an important mineral in the human body as it aids the body in performing various functions. Sodium is necessary in maintaining the volume of fluids in the body. Research shows that the body is able to maintain a sufficient level of sodium in the body hence; it can effectively carry out its functions (Matarese & Pories 761). However, consuming huge amounts of salt can result in hypertension. Hypertension is a major cause of kidney diseases, stroke and heart illnesses. Having low sodium content in the body similarly has negative impact. Therefore, people who suffer from hypertension or are salt sensitive should regulate their salt intake. People should aspire to use a moderate amount of salt during their meals.
People aspiring to have healthy diets should cut on their alcohol consumption. Alcohol is a source of energy. However, alcohol lacks nutrients. Avoiding alcohol or consuming it in low amounts can be used to control the calories taken by an individual (US Department of Health and Human Services, 3). Consuming low amounts of alcohol reduces the risk of contracting heart diseases. However, taking huge amounts of alcohol over a long period of time is associated with numerous health conditions. Pregnant women should desist from consuming alcohol as it affects the growth and development of the fetus.
Water should be taken in plenty. The human body requires water more than any other nutrient. Therefore, water is an important part of human life. The supply of water in the human body should be replenished on a daily basis (de Ridder et al 931). Snack foods should only be eaten to supplement regular meals. Snacks are necessary for individuals who need extra energy and nutrients or people who cannot eat at one time. Children or sick people may need to snack for them to meet their nutritional needs. Snacks are composed of foods that nourish the body. Snacks may complement or supplement a normal diet (Katz & Meller 93). However, snacks are not meant to replace foods eaten during meals. People that sufficiently satisfy their energy and nutritional body requirements should avoid snacking as they would be risking having excessive food energy and nutrients, which may result in illnesses.
Energy Balance and Healthy Weight
When a person is dieting, they should maintain a balance between energy and body weight. The calories consumed should balance with the calories used up by the body, for a person to have a balance in body weight and energy (Sacks et al 35). Calories used by the body aid in carrying out normal body function and physical activities. A person may lose weight in case their body is using more energy compared to the energy gained from consumed foods. Subsequent weight loss results in undernourishment (Katz & Meller 97). A person may gain weight in case they take in more calories than the calories being used by the body. The excess calories consumed from food would be converted by the body and stored in form of fats. A healthy body weight can be attained and maintained by consuming sufficient calories as per the body’s requirements.
Using Diet to Prevent Chronic Diseases
There is a direct correlation between diet and risk factors for chronic diseases such as obesity, diabetes and cardiovascular diseases. Obesity is a global epidemic. Mechanization and urbanization has resulted in changes in people’s diets (Matarese & Pories 761). Effective marketing of fast foods outlets, especially on television has resulted in increased obesity cases in children. Fast foods restaurants are particularly known for preparing energy dense and fatty foods. Children may not be able to distinguish between program content and reality, hence parental guidance is required. People are consuming foods with high fats and energy contents, resulting in increased obesity cases. A rapid increase in obesity patients has been positively correlated with type two diabetes patients.
In most developing countries, obesity is found within middle aged women residing in urban areas whereas in developed nations, the illness is common amongst children. The direct cost of treating obesity in 2013 was approximately 7.2% of the total healthcare budget (Hart 179). Indirect costs including premature death, reduced quality of life and workdays lost cannot be quantified, despite being massive costs. BMI can be used to determine an Individual’s body weight, hence, their mortality rates. High mortality rates have been reported among people with high BMIs.
Dietary habits that are common among obese people include snacking, eating out, eating huge portions and eating frequently. The nutrients that commonly result in obesity are: excessive fat and refined carbohydrates. Research shows that consuming energy dense foods results in considerable weight gain. Most energy dense foods lack nutrients and they are excessively processed (Sacks et al 36). Energy dense foods include: foods rich in fat like butter and fried foods, starch and sugars. Consuming meals with huge amounts of added sugars result in considerable weight gain. Sugar sweetened beverages increases the risk of obesity, especially in children (Katz & Meller 101). However, fatty diets are more likely to result in obesity compared to high energy diets. A low fat diet accompanied by physical activity has been associated with healthy body weight management. Consuming large portions of foods results in weight gain. Most fast foods restaurants encourage the culture of super-sized portions which is detrimental to human health.
Consuming huge portions of food result in excessive energy consumption without necessarily attaining the required nutritional values, which predisposes the person to chronic illnesses. Food prepared outside home has high saturated fat, energy, sodium and cholesterol contents compared to foods prepared at home (Hart 181). Research shows that people who frequently dine in restaurants have a higher BMI compared to people who prefer eating homemade food (Shridhar et al 2). Eating frequently and snacking throughout the day results in weight gain. Most snacks have high energy and fat content which predisposes people to unhealthy weights. Having a healthy diet and engaging in physical exercises can be used to treat and prevent obesity in adults.
Exclusive breastfeeding, limiting intake of processed sugars, increasing the consumption of vegetables and fruits and avoiding energy dense and low nutrient foods are ways that can be used to curb obesity in adults and children. Parents should limit their children’s access to television and fast foods marketing to promote healthy dietary practices. High intake of water has been reported to promote weight loss; hence, obese people should consume sufficient water on a daily basis (Melina, Craig & Levin 1975). Preventing the occurrence of obesity can reduce the probability of contracting chronic weight related illnesses such as hypertension, diabetes and cardiovascular diseases.
Type two diabetes is a common illness that can be prevented using proper diet. The illness occurs due to insufficient production of insulin. The disease may result in kidney failure, foot ulcers, infections, blindness, heart illnesses and stroke (Matarese & Pories 767). Treating the disease is costly hence; prevention for the disease is encouraged. Lifestyle changes through diet are an effective strategy for combating type two diabetes. Type two diabetes was common among the elderly. However, the disease is now common in people from all age groups (Shridhar et al 3). Mortality rates influenced by type two diabetes among Americans are caused by cardiovascular diseases. Despite the illness being influenced by genetics, environment factors such as diet is a vital predisposing factor. Increased weight gain, obesity and changes in diet may result in the contracting type two diabetes.
Consuming energy dense diets, foods rich in saturated fats and foods with low fiber content increases the likelihood of contracting diabetes. Consuming foods with high saturated fat content result in impaired tolerance towards glucose which in turn affects insulin levels in the human body (Hart 181). Consuming high amounts of unsaturated fatty acids reduces the risk of contracting type two diabetes. Vegetables are a dependable source of unsaturated fatty acids (Melina, Craig & Levin 1979). Consuming foods rich in dietary fiber has been reported to reduce the occurrence of type two diabetes. Unprocessed carbohydrates are a rich source of dietary fiber; hence it should be a preferred meal.
Processed carbohydrates have low fiber content hence increasing an Individual’s glucose intolerance. Consuming fruits and whole grain cereals has been reported to reduce the chances of contracting type two diabetes as it reduces glucose intolerance (US Department of Health and Human Services, 5). People with high BMIs, especially centrally adiposity obesity, have a high risk of getting type two diabetes. Weight loss is positively correlated to reduced risk factors for type two diabetes. Therefore, people with obesity and overweight issues should treat the condition to lower their risk of contracting type two diabetes.
Changes in diets and lifestyle choices have resulted in a sharp increase in cases of cardiovascular diseases, on a global scale. Research shows that a third of global deaths as a result of no communicable diseases are caused by cardiovascular illnesses (Shridhar et al 5). Unhealthy diets, lack of physical activity, excessive tobacco consumption and central obesity are the leading causes of cardiovascular diseases. Cardiovascular illnesses have a long lag time which points towards the need to start practicing healthy dietary practices at an early age in order to avoid contracting the illnesses in one’s lifetime (de Ridder et al 940). Unhealthy diets that result in cardiovascular diseases include: high intake of saturated fats and processed carbohydrates and low intake of vegetables and fruits. Saturated fats increase the cholesterol levels in human body which results in cardiovascular illnesses, especially coronary issues.
Dairy products and meat contain saturated fats which increases cholesterol levels. Egg yolks on the other hand have high cholesterol levels and low saturated fat levels. Foods rich in linoleic acid, docosahexaenoic acid (DHA) and potassium can be used to prevent the occurrence of cardiovascular diseases (Melina, Craig & Levin 1980). Berries, vegetables and fish oils are recommended foods for healthy diets. Vegetables have unsaturated oils hence they are a good replacement for saturated fats contained in milk products, eggs and meats. Dietary fiber reduces the cholesterol levels in human body. People should cut on their sodium intake as it increases blood pressure. The daily intake of sodium chloride should not exceed five grams.
High blood pressure results in coronary heart problems as well as stroke. Therefore, diets with low sodium contents should be consumed, especially by overweight and obese people, to avoid increasing their blood pressure. Low consumption of alcohol reduces the risk of cardiovascular diseases (Shridhar et al 6). Fruits and vegetables have been reported to lower the blood levels in humans. Green leafy and cruciferous vegetables contain potassium and fiber which reduce blood pressure hence preventing the occurrence of cardiovascular illnesses. Diets consisting of fish, legumes and nuts reduces the risk of coronary heart diseases, as they have unsaturated fatty acids. High consumption of boiled coffee increases cholesterol levels hence resulting in high cases of coronary heart diseases (US Department of Health and Human Services, 7). Filtered coffee can reduce the serum cholesterol content hence offering a solution to avoiding cardiovascular illnesses for people who are addicted to coffee. High consumption of sodium, hydrogenated oils and high BMIs increase the risk of cardiovascular illnesses.
In conclusion, urbanization, globalization and mechanization have impacted on human diets. The society eats foods which have a variety of impacts on their body and general health. Different factors such as culture, cost, accessibility and preference determine a person’s choice of diet. Marketing and globalization has resulted in a surge in the consumption of fast foods (Hebden et al 2537). The fast foods have low nutrients and high energy content. Despite being regarded as fancy foods, they are responsible for the increased cases of chronic non communicable diseases among the general public. Stringent measures have to be taken to ensure that the consumption of high calories and excessive refined foods is limited. Parents can limit their children’s access to television as a way of limiting the influence of marketing of fast foods. Eating homemade meals is a sustainable way of encouraging the intake of healthy diets. Different institutions have developed dietary guidelines which can be used to prevent the occurrence of chronic illnesses such as diabetes, cardiovascular illnesses and obesity. The guidelines are composed of recommended food types and frequencies of their consumption. The dietary guidelines may be specific to people of different ages, genders and conditions. The use of dietary guidelines is a food strategy that can be used to ensure that people meet their energy and nutritional requirements as per their body needs. A healthy diet has to consist of safe and high quality foods. Foods should contain nutrients such as carbohydrates, fats and oils proteins, vitamins and minerals such as sodium, iron, potassium and folate. Vegetables, fruits, whole grains, legumes, fish and nuts are rich sources of unprocessed carbohydrates, unsaturated fats and oils, proteins and vitamins which prevent the body from illnesses such as type two diabetes, cardiovascular illnesses and obesity, and maintain their health. Therefore, diet is an important aspect which should be introduced in formal education. Educating the general public on healthy diets and eating habits reduces the chances of contracting chronic illnesses and improves their health.
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