Challenges of a Healthy Diet

            A healthy diet consists of vegetables, fruits, lean meats and proteins, dairy, whole grains and healthy fats. However, the majority of Americans do not consume as much of the nutrients that they need to maintain a healthy weight and in turn a healthy lifestyle. Instead, they consume the foods that are the fastest and easiest to obtain when they are hungry. Due to this, people have a tendency to eat the wrong foods. The key is moderation and correct portion sizing. Portion control is especially important when it comes to the “energy-dense, nutrient-poor foods are conveniently available and heavily marketed” (Roberto & Khandpur, 2014). 
            One of the challenges of choosing the right foods comes down to the fact that so many feel that eating healthy is too expensive. Many of the people who feel this way use examples of ready-made food, and not the dishes they could prepare themselves. Others feel as if finding the time to prepare a meal is a challenge in and of itself. However, preparing a well-balanced, nutritious meal does not have to take all day. If people were to take the time to make their meal, instead of purchasing one, they might see how the foods they can make are not only more cost-efficient but more nutritious as well. There are even websites that have recipes for meals that can be made in as little as 30 minutes. Some of these sites even have links for coupons that can be used to purchase the ingredients needed. One website, which can be very helpful and has both of these features is www.allrecipes.com.

            Another issue that people have when eating foods that are not as nutritious is not getting enough micronutrients, but getting an overabundance of macronutrients. Many people do not know just what Micronutrients and Macronutrients are so here is a breakdown

As can be seen in the photo, Macronutrients are carbohydrates, fats and proteins and Micronutrients are made up of vitamins and minerals.

            When it comes to macronutrients, all three nutrients are all needed by the body, and more of them are required than that of micronutrients. However, if someone were to eat fast food more than fresh foods, they would be obtaining more fats and carbohydrates than their body needs, and this can cause weight gain as well as other health issues. Carbohydrates, while vilified by some, are important for the regulation of the bodies blood sugar and cholesterol. Carbohydrates also assist the body in maintaining a healthy weight. When it comes to fat, the book Nutrition: Concepts and Controversies, points out that fat is what provides “the majority of the energy needed to perform much of the body’s muscular work” (Sizer & Whitney, 2013. Page 157). Similarly, protein is an important player when it comes to building muscle. There is a protein called collagen that is like glue between cells. Without collagen, the muscles would have to work harder to keep the body upright and from getting injured. Moreover, protein contains amino acids that help in cell regrowth as well as immunity. Without these amino acids, our bodies would become sick and broken down. 

            When it comes to micronutrients, we only need a small amount to keep out bodies healthy. Being that our bodies cannot produce micronutrients, it is important that we have a diet rich in fresh fruits and vegetables. However, if one does not, it would not take long for our bodies to become deficient, and ultimately sick. As seen in the photo, some vitamins are fat-soluble, and some are water-soluble. Those that are fat-soluble are found in the fats and oils of foods. These are then stored in the liver and fatty tissues of our bodies until needed. Unlike fat-soluble vitamins, water-soluble vitamins are not stored in the body. When an individual ingests food, or supplements, which contains water-soluble vitamins, the body takes what it needs and excretes the rest. So, while it is not imperative that fat-soluble vitamins be eaten every day, the same cannot be said for those that are water-soluble.

            Other micronutrients are made up of minerals. Some are called trace minerals, and some major.  Three examples of major minerals are calcium, magnesium, and phosphorus. These three major minerals are vital to healthy bones and teeth. Iron is a trace mineral that is important for the movement of oxygen throughout the body by way of blood. Without enough iron, one can become anemic. Zinc is another trace mineral that is important for our bodies to be healthy. Zinc helps to metabolize carbohydrates, proteins, and fats and is critical for overall health.

            Without these vitamins, minerals, carbohydrates, fats and proteins, we cannot live a healthy and full life. They are essential to optimal health and wellness. While there are challenges to eating the correct portions of healthy foods, it is worth it in the long run. People need to remember that just because something is heavily marketed or looks good on a billboard, does not make it good for them. Whole, minimally processed, foods are what is going to help prevent the illnesses that come with the way so many are eating today.

References

Roberto, C. A., & Khandpur, N. (2014). Improving the design of nutrition labels to promote healthier food choices and reasonable portion sizes. International Journal Of Obesity, 38(S1), S25-S33. doi:10.1038/ijo.2014.86

Sizer, F. & Whitney, E. (2013).  Nutrition: Concepts and Controversies (13th ed.).  Mason, OH: Cengage Learning.