Category: Diet & Nutrition

Introduction

Australian government works over the realization of various programs in order to improve the well-being of its citizens. In this respect the healthcare approach is a grave example of how Australia takes care of its citizens. Here the example of the Australian National Heart Foundation Pick the Tick program represents an etalon for contemporary society. The thing is that such program serves as the mechanism of facilities promotion for people identifying the choice for healthy and tested food products (1).

The effectiveness of the program is underlined with the tendency of the main producers of consumer goods to follow the standards of the Australian National Heart Foundation with their standardized logo “Pick the Tick” (2). Furthermore it served also as a stimulus for population health in the country. The perspectives are budding, but the capabilities to react faster will then show the consequences on possible improvement as for nutrition in social dimension of the country.

Thus, the briefing is dedicated toward a problem of nutrition in the USA imposing the experience of Australia in this respect. Australian experience is rather appropriate for the US population due to some similarities in the way of food consumption and in the traditional estimation of food approach on the whole. The goals of the briefing are intended to work out the proper nutrition strategy for the United States with support of the Australian colleagues. An overall layout of the report may then serve as a framework for other countries and organizations worldwide due to points of great significance projected and evaluated in the research.

Nutrition Promotion

The current situation in the US in terms of healthcare protection leaves much to be desired. The point is that there is still no effective mechanism for the decrease of such high rates of obesity within the population of the country. This prospect is considered with the lack of right nutrition program for Americans. Shoppers do not realize in majority of the cases how to determine what a healthy product is for them (3).

In this respect the United States Government Health Department states the necessity of immediate actions from the side of our affiliates nationwide. This program is considered with the use of both top-down and bottom-up programs, so that to evaluate the advantageous and disadvantageous sides of the research and its implementation in practice (4). Thus, the urge for top-down model is rather felt in the discussion due to its preferences, namely:

• Easy to visualize functionality.
• Sense of completeness in the requirement.
• Easy to show the progress of development (4).

Top down approach is greatly realized in Australia due to straightforward actions from the side of high authority, The Australian National Heart Foundation. A bottom-up approach was realized in Australia due to awareness of population in their food choices. In fact, it stimulated a decrease of salt intake within Australians (4). The main difference between two approaches is implied in the quickness of reaction resulted in positive evaluation of the process.

Furthermore, the essence of more powers provides faster grow of societal concernment according to nationwide approach. The “Pick the Tick” program is useful for Americans in their food choices and health improvements as well. It contemplates that “approved foods are relatively lower in saturated fat, sodium, and added sugar and higher in dietary fibre than comparable food” (5).

Such necessity to decrease the rates of heart diseases is significant also due to the fact that not all products are bought by the consumers in the markets; there are many of them which are sold without the approval of such organization. In this case the healthcare nutrition environment provided by the government should promote a policy of verification. This top-down approach is effective when relating to the down-up mechanism. In other words, the reciprocity of both approaches is apparent when it concerns vital affairs of peoples’ lives. In a bottom-up method the idea of marginal activity within ordinary consumers is rather in a dynamic process. On the other hand, top-down approach by definite organizations provides rather static impacts, as a regulatory board.

A great consultation between policy makers/ nutritionists and the food industry in the contemporary level of relationships development of the USA matters in terms of effectiveness (6). It also promotes the national concernment of the government and population to mutually participate in suchlike initiative in order to provide top-down and bottom-up approaches in practice. Thus, further continuation of health approach within the nation should be started from the tops of societal structure, of course. However, the promotion and awareness of the program should also be appreciated in a bottom-up approach. In other words, people are to be conscientious about what they use for meat.

Health promotion in Australia contemplates the urge of the nation’s officials to construct the models for the social growth based on the historical cut and peculiarities of country’s foundation (7). Thus, the ability of Australians to take care of its population goes beyond today’s understanding of nutrition fundamentals in the USA. It is so due to modern peoples’ conviction in that “living in a consumer society means that to a large extent of people understand themselves and others through their possessions” (8). Thereupon, a top-down model serves as the optimal way for gaining positive solutions as for the implementation of the program points.

Nutrition Knowledge and Behavior Change

In the world practice the societal approach toward healthier environment along with food intake and just positive way of life is shown on examples of developed countries. In Europe and in the United States this idea began with more impacts on GM food and specific labeling in the points of purchase. Then the concernment of people touched upon best ways to get rid of harmful effect of fast-foods and carcinogenic ingredients.

For better effect in spread of information the Healthcare board should be apt in making nutrition knowledge impact on the changes in behavior of Americans. Again the experience of Australians is of great importance to show the difference. With regards to the report done by the Australian Heart Foundation the risks of people inclined for heartaches and disease related to the cardio-vascular system of human beings there is a need of salt decrease in nutrition in order to prevent population from hypertension (9). Another report outlined the importance of sodium reduction in breakfast cereals, which are so favorable within Americans (Health promotion international).

In this respect there were several pieces of information about the biochemical processes inside organisms of human beings, so that to outline the risk of proper diseases. “Pick the Tick” program is helpful and the most reliable in making such knowledge projected in peoples’ minds throughout Australia. Its implementation seems the most progressive at the time. Moreover, the effects shifted all expectations of the experts and analytics in the dimension of nutrition. Today, people are faster in consuming “tick”-products (10).

In New Zealand the results of same program were pointed out with the positive feedbacks: “While there may be other marks and symbols out there, the Heart Foundation Pick the Tick is the only independent, easily-spotted guide that guarantees a food has met strict standards for salt, saturated fat, fibre and kilojoules (calories)” (11). In fact, it is an analog of the fair trade program developed in the UK with more points on making ethical approach toward an issue of labor hardship of people making various products, such as tea, bananas etc. (12).

Looking at the experience of the developed countries one may find out that the elaboration of product specific targets for saturated fat and salt levels in key food categories may give a grave impulse in the beginning of sharing the idea of “Pick the Tick” program (13). Then the spread of such strategic for nation approach should be concerned with other different structural parts of customer-producer relationships (14).

Though, the urge of the American healthcare department toward the way of changes should be constituted, first, on the legislative level. Then the initiative group of department’s key workers should make nutrition knowledge available for every ordinary consumer in the US. “Pick the Tick” program may serve as a symbol for the imperative drive for consumers. Such initiative and the information about it would make people more and more understand the significance of healthy nutrition for long-lasting life. In the USA “Tick” program is supposed to be successful and convenient for consumers due to easiness of identification and more points on persuasion of reliability of product qualities.

Conclusions and recommendations

To sum up, the idea of healthy products line with a special logo is a good approach for the United States. Consumers are not aware of the healthiest tendency to make changes in the sphere of Medicare and for its effectiveness as well. The experience of Australia is a great demonstration of nutrition knowledge flow within masses in terms of making impacts on peoples’ behavior of healthy choices about goods. Salt and fat saturation in products, which in turn caused the rate of 34% of Australians to be likely die of cardiovascular diseases (15) were the main reasons for Australia’s great attention on the nation’s health factor. In this respect the attention of the Healthcare Department of the United States should be greater due to facts of predominant cases of obesity within the nation and the risk of cancer as well as heart and blood vessel diseases.

People responsible for making changes in the healthcare domain of the American health approach and the Minister of this very department are suggested to work out the structurally well-organized similar to Australian “Pick the Tick” program, so that to improve the whole situation considered with the appropriate products’ testing by the National Healthcare Organization. The initial stage of this program implementation should take into account the major needs of Americans in food choices (16). Time prospects and the effective use of mass media are other features concerned with the primordial stage of the project (17). All in all, personal motivation for such sort of research is implied in the constant news about health decline of the American people (18).

References

1. Fettling M. Excel revise in a month VCE, health and human development. Sydney: Pascal Press; 2005.
2. Dixon J. The changing chicken: chooks, cooks and culinary culture. Sydney: UNSW Press; 2002.
3. Nicholls A, Opal C. Fair trade: market-driven ethical consumption. New York: SAGE; 2005.
4. Balakrishnan S. Top Down Vs Bottom Up Approach. 2007. Web.
5. Food Information Programs: A Review of the Literature. Canadian Journal of Diatic Practice and Research. 2002; 63(2), (55-60). Web.
6. Williams P, McMahon A, Boustead R. A case study of sodium reduction in breakfast cereals and the impact of the Pick the Tick food information program in Australia. Hlth. Prom. Int. (serial on the Internet). 2003; 18(1); (51-56). Web.
7. Raynera M, Boazb A, Higginson C. Consumer Use of Health-Related Endorsements On Food Labels in the United Kingdom and Australia. British Heart Foundation Health Promotion Research Group, Department of Public Health, University of Oxford, Oxford OX3 7LF, United Kingdom. 2006. Web.
8. Konczak I. Research snapshot: Recovery of phenolic compounds for antioxidant rich food products. Web.
9. National Heart Foundation of Australia. Heart Foundation’s Pick the Tick –Helping shoppers make healthier choices. 2004. Web.
10. Richardson DP. Wholegrain health claims in Europe. Proc Nutr Soc. 2003; 62(1):161-9. Web.
11. Brock A. New Tick awareness marketing launched. Heart Foundation. 2005. Web.
12. O’Connor-Fleming ML, Parker E. Health Promotion: Principles and Practice in the Australian Context. New South Wales: Allen & Unwin; 2001.
13. Drop the Salt! Food Industry Strategy: DRAFT FOR CONSULTATION 2008. The George Institute. Web.
14. Germov J, Poole M. Public Sociology: An Introduction to Australian Society. New South Wales: Allen & Unwin; 2007.
15. Ashton B. Australian Consumers – Healthy, Confused, or Just Don’t Care?National Heart Foundation of Australia 2001. Web.
16. The Heart Foundation Tick. Web.
17. National Heart Foundation of Australia. Salt and Hypertension (Professional Paper). PP-555; 2007. Web.
18. Wheelock V. Implementing dietary guidelines for healthy eating. Sudbury, MA :Jones & Bartlett Publishers; 1997.

Introduction

For a person to become an outstanding athlete, they have to engage in various exercising regimes. In addition to this, athletes have to ensure that their intake of certain nutrition is optimal and to achieve this, some athletes employ the use of chemicals of various types. Nutritional ergogenesis if properly applied can give an athlete an edge over his opponents. In this paper I will offer my professional suggestion to Jason who aims to use supplements to improve his sprint time. I will take a critical look at the current supplements that he is taking and analyze whether they will help him achieve his goal with little or no side effects.

Analysis and Suggestions

Proper nutrition is key to an athlete achieving his goal. While consuming mineral and vitamin supplements is a prudent behavior especially for an athlete so as to enable him to obtain adequate vitamins, research indicates that these supplements should only be used to augment a proper diet as the supplements may lead to the risk of deficiency of certain classes of vitamins especially for sprinters and other weight-control sports (Maughan, 1999). Jason should therefore consume more quality foods during all his meals and avoid the assumption that the mineral and vitamin supplement he is taking are a substitute for healthy foods.

Good development of muscles mass and strength is crucial for elite sprinters. The consumption of Boron by athletes is meant to increase testosterone causing the increase in muscle mass. However, research indicates that there is no evidence of a positive effect of boron supplementation on the muscle mass of male athletes. Maughan (1999) asserts that boron supplements have no effect on the gain in strength or any effect on the circulating testosterone level. Considering that Jason is a health young male, the boron consumption has no positive effect on his and should therefore be avoided since it is an unnecessary expense.

Arginine and ormithine are potent stimulators of growth hormones and there exists published evidence that supports that these supplements promote the growth of lean tissue when taken during a period of strength training (Maughan, 1999). Considering the fact that Jason will be consuming these supplements while undertaking resistance training, these supplementations compounded with a healthy diet will greatly assist him reach his goals of increasing his power and strength.

Chromium picolinate acts as a potentiator of insulin in the body thereby giving it particularly high value to athletes. While chromium does occur naturally in foods such as meat, yeast and shellfish, highly refined foods contain little chromium. Hargreaves (1999) reports that there is a widespread deficiency of chromium in the general population as a result of consumption of highly processed foods; this creates the need for supplementation by athletes. Jason would therefore benefit from supplements considering his poor dietary habits. However, it should be noted that chromium can lead to renal failure or even anemia if abused.

Intake of proteins is important to any physically active person; as such, they are imperative to an athlete. This is because intense exercises increase the need for proteins and aminos in the body. Whey proteins in particular have been observed to have special properties such as enhancement of liver and heart glutathione and higher solubility (Hargreaves, 1999). Despite the observable need for proteins, need of protein supplementation has been arguable. A research carried out by Tipton et al. (2004) on the result of ingestion of whey proteins after resistance exercise revealed that increase in muscle protein was similar despite the difference in composition of amino acids in the blood. This is a view which is shared by Melvin (2005) who reasserts that “protein supplements are not necessary for athletes as they are easily obtained from natural foods”.

Jason is reportedly engaged in resistance training two to three times per week. Faigenbaum et al. (2009) reports that majority of the injuries to high school aged athletes who engaged in resistance training was as a result of inappropriate training techniques and poorly designed equipment. Jason can therefore avoid injuring himself during his resistance training by ensuring that he uses proper training equipment and that he is supervised by a qualified adult throughout the training.

Conclusion

This paper set out to take a critical look at Jason’s current training regime and in particular his supplementation intake. From these report, it is evident that some supplementation that Jason currently takes is not warranted and may in fact be harmful to him on the long run. It is my opinion that if Jason follows the suggestion stipulated in this paper, he shall become one of the leading track athletes in his high school and probably in the world in the near future!

References

Faigenbaum, A. D. et al. (2009). Youth Resistance Training: Updated Position Statement Paper from the National Strength and Conditioning Association. Journal of Strength and Conditioning Research.

Hargreaves, R. (1999). A Personal Trainers Guide to Supplements. Web.

Maughan, R. J. (1999). Nutritional Strategies to Promote Muscle Hypertrophy. Basic Appl. Myol. 9 (6): 279-284.

Melvin, H. W. (2004). Dietary Supplements and Sports Performance: Introduction and Vitamins. Journal of the International Society of Sports Nutrition 2004, 1:1-6.

Melvin, H. W. (2005). Dietary Supplements and Sports Performance: Amino Acids. Journal of the International Society of Sports Nutrition 2005, 2:63-67

Tipton K, et al. (2004). Ingestion of Casein and Whey Proteins Result in Muscle Anabolism after Resistance Exercise. Medicine & Science in Sports & Exercise 2004, 36:2073-81

It is not a secret that what we eat ultimately contributes a great deal to our general fitness. This cuts across all borders be it mental, physical or emotional fitness. As a result, one should be very careful about what they eat and drink because it can either make or break you in the long run. This paper intends to examine some of the popular articles from magazines about nutrition. It becomes evident that there are certain common factors that run through all the nutrition articles. The common messages are identified in this article. To show this, articles by Blonz, Schlosser and Weber will be analyzed.

When choosing what to eat each day, there is a need to pay close attention to the different kinds of lifestyles that we lead and the kind of activities that we engage in. For example, are you an athlete, a housewife, an office assistant or a construction worker? Each of these jobs requires a different amount of food each day and different calories to match. An athlete and a construction worker for instance would require more calories in their diet than an office assistant or housewife. This is because they engage in a lot of strenuous activities and so require more energy. The food should also be healthy and balanced.

When one fails to pay attention to these factors consequences take place almost immediately or over a given period of time. It is to be noted that some of these consequences can accompany us for a lifetime because they do not have any known cure and so can only be managed. Even though others can be dealt with, the scars they leave behind are not worth it. The commonest consequences that we have as a result of poor food or diet are mainly diseases and general physical complications for example cancer, diabetes and obesity.

It can not be overemphasized that one needs to find the right balance between food and exercise. Eating without engaging in some form of exercise is harmful to a normal human being whereas exercise without eating right is also dangerous. The body needs its share of physical activity to enable it to be in proper function and healthy. A number of people perceive exercise to be a preserve of the athlete or of a person obsessed with physical fitness. What they do not realize is that exercise is an activity that requires the participation of everyone. It need not be a complicated regiment so as to qualify as fitness. A simple program that is maintained daily or alternated at intervals could just prove to be efficient for a person’s body and well being. Taking a brisk walk for instance or climbing a flight of stairs instead of taking the elevator or jogging and even swimming are all ways of sustaining a simple yet effective way of keeping the body in balance health wise that is.

Schlosser (3-6) helps many people realize the problems associated with fast food and rapidly prepared meals. He highlights and places emphasis on the effects of the kinds of fast foods that people love. It is a very sobering fact to note that most of that which ails people is a direct result of their daily intake.

These effects are further compounded by Weber (37-46). He claims that industrial food is a leading cause in making people unhealthier than they should be. He says that it makes us sicker, fatter and poorer. According to him, industrial food is more toxic than what many people credit it for. Its harmfulness supersedes that which people have credited it to have.

It is important for one to carefully consider what they are consuming or eating daily. Blonz (1) gives some guideline on what to look out for when purchasing products for use. He emphasizes on the need for a product to be of quality. He also states that a product should be standard and reliable.

All in all, it should be everyone’s priority to consider not only what they eat but also to incorporate some form of exercise in their lifestyle. Everyone needs to make a conscious decision to choose carefully what they consume and to ensure that it is not only balanced but also healthy. An individual’s fitness is so intertwined by the food they consume and there are no two ways about it.

Works Cited

Blonz, Edward. The Blobz Guide Nutrition Food and Health Resources; Rules of the road. n.d. Web.

Schlosser, Eric. Fast Food Nation. The Dark Side of the All-American Meal. London: Houghton Mifflin, 2001.

Weber, Karl. How Industrial Food is Making Us Sicker, Fatter and Poorer – And What You Can Do about It; A Participant Guide. New York: Food Inc, 2009.

There is no denying the fact that many Americans are suffering from the effects of obesity. There is the constant menace of being overweight as well as the deadly effects of type 2 diabetes and coronary disease. Although the government and other non-government organizations are constantly working to improve on information dissemination there is still no significant changes in the lifestyle and eating habits of those who live in this country. Even if there is a constant barrage of information campaigns relating to the harmful effects of overeating and the lack of physical activity, there seems to be a lack of response. But instead of complaining about the situation it would be best to focus on a personal crusade to improve my health and well-being. This would not only benefit me in the long run but it would also benefit my family. If they see my commitment and determination to lose weight then it is possible for them to also consider their ways and they may even join me in the journey to healthy living.

Health and Nutrition Problems

There are so many materials and websites dedicated to improving health but most of the time the information it contained are focused on one ailment or too general to be used as a basis for a personalized plan. Thus, I am so grateful that the U.S. government funded a website called the Food Pyramid. This was created and maintained by the U.S. Department of Agriculture. This site is not only full of useful information, it is also interactive allowing visitors to enter their personal information and in a few seconds the site will generate data that can be used as a basis for a more practical approach to reducing weight as well as develop a lifestyle that includes increase in physical activity.

I was drawn to this site not only because of an academic requirement but more importantly because of a current health and nutrition problem. This was confirmed by the Food Pyramid’s interactive tools when it was confirmed that I am overweight and eating unhealthy foods. Being obese is a common health issue in this country but this does not mean that it is acceptable to remain that way. I am suffering from the effects of being overweight. It is hard to do the things that I love, the activities that I used to do and enjoy. Right now it is a challenge to even get out of the house and to meet with friends. When my family would prefer a more strenuous activity as opposed to spending time in front of the TV set I feel that it is a major challenge for me to respond. Aside from that I am afraid to develop symptoms of type 2 diabetes as well as coronary hearth disease.

My struggle in this area is linked to my desire for sugary-foods. This includes chocolate bars, biscuits flavored with all those addicting ingredients, drinks that they say are thirst quenchers and yet adds to my weight, and so much more. Aside from that I am not particularly fond of strenuous activities. I am not the “athletic type” and therefore find it hard to appreciate sports, I prefer to be a spectator rather than participate in a tiresome activity. But now I realize that if I will not add exercise into my health plan then it will not be as effective.

Personalized Plan

It could not be stressed enough that I need to abhor processed food. This is because processed food is stripped of important vitamins and minerals for the sake of increasing shelf life. It is good for business but it is bad for health. If one will remove something then it has to be replaced with another. The body cannot afford a vacuum and I believe that the replacement should be something much better. Again, using the resources of the Food Pyramid I have developed a more personalized plan to solve the nutritional problems outlined above.

It is good to start with meat products. This is the area that can be very problematic for me since aside from high-calorie junk food this is the second area that is difficult to control and overcome. This can be achieved by first identifying four major meat products that we constantly consume at home and these are: a) beef; b) chicken; c) pork; and d) turkey. The key term here is lean meat and this applies to the four major groups. So the next time I will go to the supermarket I must be careful to buy the leanest cut of beef and based on the resources consulted the leanest parts can be seen in round steaks and roasts such as round eye, top round, bottom, round and round tip. Aside from that lean beef can also come from top loin, top sirloin, and chuck shoulder and arm roasts. Ground beef should be “extra lean ground beef” and the label should say at least 90% lean.

When it comes to pork it is much easier to remember the lean parts, the short list include pork loin, tenderloin, center loin and ham. With chicken it is much easier to develop a plan, one only has to remember “skinless chicken parts”, and if this is not possible then I can personally remove the skin at home, significantly reducing the fact content. When it comes to turkey, the same thing applies, it must be skinless. Boneless and skinless turkey cutlets must be the preferred choice for a lean meat experience. I must keep this in mind when making sandwiches and instead of using luncheon meats and salami, lean chicken and turkey is a much better choice to combat obesity. Finally, to complete the repertoire of healthy dishes, I must include fish products such as catfish, cold, flounder, herring, mackerel, salmon, and snapper that are not only good sources of protein but also of calcium and other important nutrients.

My usual diet of soft drinks and other sweetened beverages can increase the risk of cavities. But aside from that this kind of beverages does not contain the much needed vitamins and minerals that the body will need. For instance sweetened drinks lack calcium. Calcium is important for building bones and one of the richest sources is milk. On the other hand I have to remind myself that I am not only drinking something to absorb more nutrients but I must be careful that it will not add to my weight or it will be counterproductive. Thus, milk consumption must be increased by including milk at meals and at the same time use the one where it says skim milk. The best choice is of course fat-free milk which is low in saturated fat and calories.

I have to revisit my grocery list and instead of buying huge amounts of processed food such as white bread and other junk food for snacks and breakfast, it would be best to replace it with whole grains. The key is substitution and not just addition. If I will add whole grains to my usual diet of white bread and refined flour products then I will incur more weight and this is not a healthier way of doing things it is more like overeating.

Another key term would be experimentation – this simply means that I will have to be more adventurous in preparing food that my family will enjoy. If I will not increase my creativity in food preparation then my family will vehemently oppose the change of lifestyle and this is obviously a problem on my part because I have to consider their preferences and not focus blindly on my plan to reduce weight and consume healthier food. Substitution and experimentation will hopefully yield healthier and yet at the same time tastier meals. No one can say that nutritious food can taste awful. I need to experiment, substitute as well as study. I have to increase my knowledge in this area.

While it is challenging to substitute products made from processed flour with those made of whole grains, it is easier to buy and consume fruits. With fruits there is no need to think about substitution or experimentation. One only has to buy what is in season because it is cheaper and at the same time this means consuming different kinds of fruits every month. I will not be tired of eating fruits since it comes in different shapes, size, color and taste every month. More importantly the sweetness of fruit can help me overcome my craving for candy bars etc.

It is very important to change my diet and follow the recommendations outlined above. But without exercise I will not be able to develop muscles and strengthen my heart and help me improve my health at a much faster rate. This is the most difficult portion of the personalized plan because exercise is not only mentally challenging it is also physically challenging. The best thing to do is to think of a form of exercise that I will enjoy. This means brisk walking or power walking. In order to have a regular schedule I would look for a partner. I can ask the help of a neighbor to form some sort of a partnership and we would do power walking to the nearest park every Saturday. Then on top of that I will make a commitment to exercise every Monday and Wednesday. On Sundays I would encourage members of my family to consider an afternoon bike ride.

Planning Ahead

One of the major problems would be changing my diet while considering the fact that my family is used to a particular lifestyle. There is no way to change their preference for junk food, high-calorie processed food, and high-saturated fat diet. I have to make careful adjustments. Thus, it is important to first model to them a new lifestyle that is healthier and can give them benefits in the long run. I will have to educate my family in order to them to support me as well as join in the challenge to reduce our weight and reduce risks of certain preventable diseases.

On a more personal level, I can see myself craving for my favorite foods, especially those that have very little nutritive value. I have to control myself and think of a better way to substitute, for instance fruit for candy bars. I also see myself struggling with procrastination especially when it comes to exercise. There will be mornings when I will not feel excited to go out and do power walking. It is imperative to ask the help of a friend or neighbor to remind and to challenge me to exercise.

Evidence of Effectiveness

The most important evidence for effectiveness is a reduction in weight. I have to be realistic here and not impose an impossible goal. A reduction in weight no matter how small, is already victory in the fight against obesity. Another evidence for success can be the skill to make substitutions and instead of eating junk I will be able to increase the number of whole grains as well as leaner cuts of meat in the meals that I will prepare for the family. More importantly the regular consumption of fruits will help me overcome my addiction to candy bars and sweetened drinks. Aside from eating healthy another keys to success is the newfound joy of wanting to exercise more.

Urgency

The need to change my diet and my lifestyle could not be stressed hard enough. Type 2 diabetes and coronary heart disease is just a few kilograms away. If I will not be able to manage my weight, increase consumption of healthy foods, and exercise regularly then I will be at a higher risk to suffer from the aforementioned medical condition. Although it is hard work to re-engineer my life so to speak, I will experience the benefits in the long run. It is better to work hard and suffer now rather than to pay a steeper price when it comes to medical bills and time spent in the hospital due to symptoms of preventable diseases.

References

Harvard School of Public Health. (2009). The Nutrition Source, Healthy Eating Pyramid: The Bottom Line.

U.S. Department of Agriculture. (2009). Food Pyramid. Web.

I do not agree that menu labeling would help reduce the rate of obesity in the U.S. An article in Time magazine revealed that there is a new proposal pushing for every restaurant in several states to post calories on menus. This article went ahead to report that 82% of New Yorkers made their orders in restaurants based on the labeling on the menu. The new legislation would be acceptable if its purpose was to prevent the food industry players from using hazardous ingredients such as Trans-fat, Sodium, and MSG. It would definitely be a good idea to help customers make the right decision when eating out. However, trying to insinuate that the legislation was crafted to mainly help in reducing obesity is illogical and a total waste of research resources. This policy categorically declares that chain restaurants should take responsibility for public health monitoring and regulation of diet-related diseases like obesity and heart complications.

The primary reason why I disagree with menu labeling is that obesity and other personal health problems are not caused by poor dietary habits alone. ‘Excess eating’ is only one of a myriad of causes of lifestyle-associated health problems. For instance, there are many fast-food chain restaurants in Japan and South Korea that are frequented by people as much as American fast-food restaurants are. However, in Japan & South Korea the rates of obesity are very low and the life expectancy is even longer. Do the people in these two countries really care about a calorie list? Not really, as a matter of fact a greater percentage of citizens from the older generation don’t even know what calories are. In my stay in the U.S., I have realized that Americans are much better at recognizing the calories in particular foods than most people elsewhere. The main reason why the Japanese and South Koreans are healthier is that they have good eating habits. Having proper eating habits is more helpful than having extensive knowledge of the amount of calories in the food that one eats. According to Hartocollis, when researchers studied the effects of menu labeling on eating habits, poor black and Hispanic fast-food customers, were used as the control group. Among these two groups, many incidences of obesity were recorded. It was observed that the said individuals did not really care much about nutrition since the cost of eating healthy was prohibitive (Hartocollis).

Finally, it is worth noting that even if restaurants start posting calorie labels on menus, the people who do not know about nutrition will not make plans to have improved meals. I would like to make the suggestion that the government finds a solution for obesity by targeting home menus as opposed to what people eat in restaurants. The state should put strategies in place to educate people about the need for better eating habits, such as regular eating schedules, eating small amounts at a time, and increased consumption of vegetables and fruits.

In conclusion, if the proposal on menu labeling is passed into law, every chain restaurant will have to invest in development of low calorie diets by using healthy ingredients for every food item on their menus. As a result, food costs will escalate and the low income earners will no longer afford to eat out consequently leading to a decline in the fast food industry. If this happens, the U.S. economy will be damaged for sure.

Works Cited

Hartocollis, Anemona. Calorie Postings Don’t Change Habits, Study Findings. New York. New York Times, 2009.

Many believe that industrialization and mass production have had a positive impact on the world of business and mankind alike, but is this really so? It is a fact that people do not have to pay exorbitant prices for shoes, bags, clothes, or food any longer because of mass production. But, on the other hand, what are the consequences of goods produced on a mass scale. Michael Pollan, in his book The Omnivore’s Dilemma, points out that in a country like America, where the major portion of food comes from corn, because it is mass-produced, there is no wonder that people develop eating disorders. This is because “from eating too much of the same thing when crops were good, and not enough of anything when they weren’t,” (Pollan, p. 279), the man puts his diet out of balance. To overcome this predicament, Americans are always on the lookout for the “best diet” and have developed the “omnivore’s dilemma” when it comes to decisions relating to food. The significant question is, what are the alternatives? A person need not become a hunter or gatherer to resolve the omnivore’s dilemma. With conscious choices and determination to find the origins of one’s food, one can overcome the omnivore’s dilemma and determine a balanced diet.

The issue that Pollan raises in his book is, “we eat by the grace of nature, not industry, and what we’re eating is never anything more or less than the body of the world” (Pollan, p. 411). This implies that they eat because they need to exist as part of nature, and whatever they eat comes from nature. However, if this were the case, America would not encounter the omnivore’s dilemma. From burgers to soda to ice cream, everything in America is mass-produced. This trend is so rampant that it is difficult to distinguish where food comes from. Pollan describes an American meal as “the myriad streams of commodity corn, after being variously processed and turned into meat, converge… at KFC or Pizza Hut or Applebee’s” (Pollan, p. 109). To confront this problem, Pollan decides to investigate a meal he has prepared for a group of people and discovers that it is not just industrialization that needs to be put on trial. From the food-producing chain comprising of various food production farms and industries to the supermarkets which sell them and the media which makes so much hype about the so-called intelligent nutritional wisdom, all influence the way Americans perceive food. Food and nutrition have evolved as an industry itself.

Pollan upholds the view that there is really no real meal for the average American because he or she largely relies on fast food for meals and does not care where it comes from. People eat Subway’s salads because the company’s market propaganda touts it as healthy. People eat McDonald’s meals because they vouch for their nutritional value. However, people do not have any guarantee that the ingredients of these meals come from ethical, healthy, or even natural sources? Having taken a deviation from traditional culinary culture, Americans do not value whether an “apple is organic or conventional” or a fish is “wild or farmed” (Pollan, p. 5). The omnivore’s dilemma continues because people ignore the need for healthy food and buy packages from the supermarket shelf, rather than choosing to use food from natural sources.

On the other hand, those who pay attention to what they eat, as Pollan does, would discover that most of the American food comes from unethically constructed and manufactured food processes. From soda to Chicken McNuggets, from chicken fillet to coriander, food ingredients are mass-produced, genetically engineered, and fertilized. To explore the reasons why Americans are not concerned about the food they eat or its source, Pollan conducts an experiment of hunting and foraging and discovers that a meal is tied with the natural systems that man depends on (Pollan, p. 280). If people make an effort, they will come to know that “yeast that leaven our bread” (Pollan, p. 10) comes from some natural source, processed, and then comes out in its powdered state; the meat in a McDonald’s burger comes from the meat of cows raised on feedlots in Kansas (Pollan, p. 65), and corn comes from agricultural farms which genetically engineer them to have the required nutritional values. When a person becomes conscious of the meal he or she consumes, it becomes easy to determine what is good and what is not good for his or her health.

However, it is more difficult to determine what is ethical or what is not. Pollan (304) asserts that if we knew how animals are slaughtered for meat or what constitutes rearing of animals, people would be less inclined to eat meat. Apparently, there is no humane way to take the life of an animal for the purpose of eating its flesh, be it fish, chicken, or cows. As Pollan writes, “eating meat has become morally problematic, at least for people who take the trouble to think about it” (Pollan, p. 305).

Personally, I do not see anything wrong with eating meat. Men keep animals for several purposes. In this context, the word “domesticate” means the process of raising animals for a certain purpose. “Domesticated” animals are different from animals living in the wild because the animals that humans keep are meant to be domesticated and to serve mankind. Animal domestication started in the Neolithic age for the purpose of preserving meat as a food resource. During these times when people had a poor harvest, food resources became scarce, insufficient to feed all people. Thus “domesticated” animals could become great food resources for them during such situations. This is why humans practiced animal domestication. Since then, domesticated animals have been high-quality protein food resources for mankind. There is no point in arguing about equality or morality in consuming animals because they are meant to be domesticated by people in nature’s cycle. Domestic animals are supposed to be food resources as domesticated plants or crops. This is the reason why farm owners breed animals and raise them in the same manner as they grow plants or crops. I believe vegetarians will eat meat to survive when there is no food resource for, let us say, environmental issues like the ice age. Nowadays, we have abundant food resources that have various nutritional values. So, even if we choose not to eat meat, there are many alternative foods for protein. Therefore, animal rightists could argue about animal rights and animal suffering since we have plenty of foods to eat other than meat. But, I will eat meat because it tastes good and I like it. In my view, “domesticated” animals are just a source of food. So, I do not feel any guilt eating “domesticated” animals. As Pollan says, “Without us eating them, they would not exist at all” (Pollan, p. 310).

To examine the validity of Pollan’s claims, I decided to prepare a meal instead of buying one. Conscious of the result of Pollan’s investigation, I picked up each product with care at the supermarket to prepare a meal of fried chicken and salad. I chose Perdue Homestyle Chicken Breast, which is a commercially raised chicken. Richard C. Auletta, in his article “Defining ‘Free Range’” published in The New York Times, states that “Perdue chickens are free to roam in very large houses that are well ventilated and very bright.” So, he claims that chickens live here in hygienic conditions, as compared to where free-range chickens live since they are under human control. He also points out that “commercially raised chickens are not living in cages and are not force-fed. Besides, they are not given any hormones or chemical growth stimulants.” Therefore, I chose Perdue chicken over free-range chicken. Since chickens live in sanitary conditions and are not given any hormones in Perdue farms, Perdue Chicken Breast removed my omnivore’s dilemma.

My contemplation of the original source of my chicken breasts did not deter me from preparing my meal. I continued and marinated the chicken with Kikkoman soy sauce, manufactured in Japan. Similarly, the garlic and onions, which I ground in a mixing machine with a dash of sea salt to marinate the chicken, came from Mexico. While I did not know the cost involved in farming and hiring pickers for these bulbs, I could only imagine the efforts it took to cultivate, harvest, and then transport them from Mexico to America. After waiting for 15 minutes, I stirred the fried chicken in oil from olives grown on a farm in Italy.

To make a simple tossed salad, I chose organic vegetables. The salad was an array of salad leaves, cherry tomatoes, onions, nuts (in packets), tossed in olive oil, and coriander leaves from my window pot. The meal was topped with homemade ice cream and locally produced soda.

I know this cannot be compared to a simple meal purchased from McDonald’s. But I was aware of the origin of the food ingredients I consumed, albeit not all of them. I was uncertain of the origin of the nuts. The chicken, for example, was mass-produced, perhaps by a farmer with no ethics about killing them. The olive oil, garlic, and onions were imported from other countries, and I have no idea who owned the farm or how they operated it. The salad was made up of mass-produced, organic vegetables, which, in my view, should have more nutritional value than conventionally grown food. Organic vegetables are much more expensive and naturally grown without fertilizers, according to the farmers. Frankly, I am not sure whether organic foods are more nutritious than conventionally grown foods, and I could not find any difference between them. Still, I choose organic food for my meal. The label ‘organic’ has a magical power to make people believe it is more nutritious. Also, I just do not want to ingest any pesticide, whether it is “tolerable” or not. Like others, I am also obsessed with the idea of a balanced diet. I would rather consume a nutritious meal than spend on food that comes from unknown sources and has little health value. The sea salt and coriander were naturally produced, which is a matter of consolation to me. In finding out about the origins of the ingredients of my meal, I felt I was part of the food chain. It satisfied my curiosity besides resolving my dilemma in choosing the right food.

In addition, my experiment with food has made me realize that one’s food chain is a combination of mass-produced and organic food, and some even homegrown. Certain products are imported from faraway lands, and I have no way of knowing the conditions of the farms or how they export food items. This has proved that finding the origin of food and deciding the right thing to eat is not as difficult as most people believe. In fact, it is better if we do not depend too much on fast food. In fact, if people act rationally, they can make the right decisions. If they have any concerns regarding mass production and the use of pesticides or other chemicals, they should voice these issues to the industry or producers. But, more importantly, they need to be conscious of what they eat. One need not become a hunter-gatherer, as it is impossible in today’s fast-paced lifestyle, but can make a compromise for one’s meal. Adopting culinary methods that would enhance nutritional values can be a means to resolve the omnivore’s dilemma. Finding out a meal’s origin and making a conscious choice of rejecting those which are unethical and harmful for health is another approach. In doing so, choosing the food items which are beneficial to health becomes easy. Once this consciousness is regularly practiced, it would be easier “to know about its provenance and its price” (Pollan, p. 409). Spiritually, it would be easy for one to understand the bounties of the earth and thank nature for providing those resources to mankind. As Pollan writes, “The meal was more ritual than realistic because it dwelled on such things, reminding us how very much nature offers to the omnivore, the forests as much as the fields, the oceans as much as the meadows” (410). In the process, one hopes to learn to appreciate the food chain and its constituents more, to make ethical and conscious decisions.

Work Cited

1. Auletta, Richard C. “Defining ‘Free Range’” The New York Times, 1996.
2. Pollan, Michael. The Omnivore’s Dilemma. The Penguin Press, 2006.

A protein diet is recommended for those athletes who intend to gain weight. Proteins are essential for the body-building process and therefore a very recommendable source of calories for Jamar who intends to increase his weight. The essay that follows intends to look at the guidelines for protein intake for athletes with the objective of gaining weight and the possible detrimental effects of a high protein intake on the health of the athlete (Gibala, 200, p.336).

For Jamar who intends to increase his body weight, he should include protein diets throughout his daily meals. It has been proven that proteins have been favored by athletes as a good stimulant muscle synthesis (Poortmans R, Dellaieiux, 2000, p. 30).

The amount of proteins needed by individual athletes varies from one athlete to the other therefore the belief that high protein intake works out for every athlete to obtain an increase in body weight is not true. This is because the amount of protein needed by every athlete depends on a couple of factors such as age, sex, the activities that the athlete engages in throughout the day (Phillips, Harman and Wilkinson, 2005, p.137). It is therefore not a fact that large consumption of protein would lead to an increase in body weight. Instead of an increment in body weight, there are health conditions that are likely to occur if the consumption is not checked. In most cases, athletes are not usually within a positive energy balance that is caused by the large intake of calories that are associated with their diets so that they can engage in competitive activities and training together with aesthetic sports. At the point which research on protein intake for athletes has reached, it is still not clear on the number of proteins that should be taken by the athletes. Therefore, as much as Jamar is taking a high intake of proteins in a day, it has not been concluded on the number of proteins that is sufficient for a particular athlete to consume (Rosenbloom, 2009, para 4).

Another factor that should be considered by athletes is the timing of the protein intakes that is most relative to the exercise periods. All sorts of exercises require proteins so that the athlete can develop endurance towards the demands of the athletic exercises. It is therefore a recommendation by most researchers on nutrition that the intake of proteins whether as food or supplements to be followed up immediately after the exercise as the best period because it reduces the chances of protein breakdown while at the same time providing stimulation for muscle protein synthesis. Protein meals are therefore the best to be used by athletes who want to gain weight such as Jamar (Nelson, 2005, para 5).

As much as protein is an important dietary component for an athlete intending to gain weight, extreme consumption of proteins in the diet as Jamar is doing could have various negative impacts on his overall health. Protein intake is the most recommendable must-have component in the diet of an athlete who intends to gain weight. Since protein is an important building block in the formation of body muscles, in order to have a proper build-up of muscles, an athlete like Jamar requires a high protein intake in his diet. However, an extremely high intake of proteins could have possible negative consequences to the health of an athlete (Larsen, 2009, para 3).

In the case of Jamar, a continued high protein intake in his diet could lead to health complications. One of the health risks that occur from high protein intake is the formation of homocysteine, which is a product that is formed as an intermediary during the breakdown of an amino acid called methionine. The production of homocysteine results in a condition known as arteriosclerosis that in easier terms is the hardening of arteries due to high consumption of proteins. This consumption results from foods rich in proteins as well as amino acid supplements. A high intake of these supplements with a combination of protein foods results in a situation where the kidney undergoes stress in conducting its daily functions and an overall outcome is that there is no muscle gain in such an event. Cutting down on the overall carbohydrates intake to focus on proteins can result in a situation where the body fights back because the kidneys will be working to get rid of toxic ketones that are formed due to a high protein intake. During this process, the athlete is likely to lose a large number of water deposits that can lead to dehydration. Therefore, as much as Jamar needs to increase protein intake in his diet, he should do it in proportionate quantities to prevent the occurrence of health risks such as dizziness and general body weakness as well as bad breath and other problems that result from dehydration caused by ketogenic diets.

Reference List

Gibala, M. (2007). Protein metabolism and endurance exercise. Sports Med, 37, 337- 340.

Larsen, J. (2009). Protein & Amino Acids. Web.

Nelson, M. (2005). Will Eating More Protein Help Your Body Gain Muscle Faster?. Web.

Phillips M, Harman W and Wilkinson B. (2005). Dietary protein to support anabolism with resistance exercise in young men. J Am Coll Nutr; 24, 134S-139S.

Poortmans JR, Dellaieiux O. (2000). Do regular high protein diets have potential health risks on kidney function in athletes? Int J Sports Nutr Exerc Metab,10, 28-38.

Rosenbloom, C. (2009). Protein for Athletes: Quantity, Quality, and Timing, Web.

Introduction

The guidelines for assessing dietary intake are dependent on the objectives of the study. Generally, two approaches are used in studies of the status and prototype of food consumption and costs, nutritional satisfactoriness of diets in the relation between nutritional status and health, the authors add (Russell, 2001).

Target group

The target group consists of adolescent girls, a stage of growth known to impose special nutritional needs to those under it due to rapid growth and maturational changes associated with the onset of puberty (Wallace, 2004). According to nutritional surveys, adolescents have always failed to meet their age group’s dietary recommendations with inadequacies in dietary intake of calcium, iron, riboflavin, and vitamins A and C (Wallace, 2004).

On the other hand, some adolescents have problems with dietary excesses and obesity. Nutritional requirements are usually greater for males than females, the reasons for these sex-based differences being the earlier maturation of females and considerably variability of puberty and nutrient requirements (Babette, 2001)

Adolescent schooling girls, tend to skip meals, eat more meals outside their homes, and eat snacks, especially soda, candy, and diet or fast foods. Some develop strong food beliefs, adopt food fads, or become vegetarians (Gaskill, 2006).

It is a complex exercise carrying out an anthropometric assessment of nutritional status during adolescent years, due to the influence of puberty on weight, height, body composition in adolescents. The stage, however, is important for careful monitoring of nutritional status because of the heightened risk of nutritional disorders (Gaskill, 2006).

Assessment Methods

Varying dietary assessment tools can be used on an individual; differences may be due to the timeframe used, methods of administration, assessment of the food eaten, and conversion into food components, each assessment method used differ according to the study’s immediate goals, underlying assumptions, and cognitive approaches to acquiring dietary intake information (Russell, 2001).

Dietary records

Principle

In this technique, the participant is shown how to weigh and record the food and its weight immediately before eating and to weigh any leftovers. The method differs from the estimated records where subjects do not use a scale but keep records, in portion sizes, of all the foods they eat on one or more days (Russell, 2001).

Practical

I would develop a closed or open form to be used for recording food intake for three consecutive days; a closed-form, being a precoded list of all of the commonly eaten foods by the schoolgirls identified through random sampling from the school total girls’ population. The foods are grouped in units of specified portion size and by nutrient type (DeBruyne 2007).

On the other hand, open forms are filled in with information about the foods eaten and are the most commonly used. I will proceed to train the subjects followed by a pretest exercise to check on the forms’ viability and efficiency in collecting the intended information (Sylvia, 2008).

The girls’ are left to fill the forms with food intake data for three consecutive ‘normal’ days. Forms should be thoroughly checked before coding and computer-analyzing (Miller, 2007).

Advantages

It has high acceptability for participation; people are most often consent to take part because there is no disruption of the eating patterns accompanied with it. Secondly, there is a high probability that data on within and between- individual variations in dietary intake can be found from two or more days of recording. Thirdly, open-form records may provide data about foods less frequently eaten. Lastly, the period is defined and portions can be weighed to increase accuracy (Miller, 2007).

Disadvantage

The first weakness is that respondents must be literate and highly cooperative. Secondly, the quantification precision misses out, necessitating the use of measures to negate the effect. Thirdly, the foods consumed from home can be recorded with less accuracy. Lastly, the recording is an additional workload on the respondents (Barker 2002)

Twenty-Four-Hour Recall

Principle

In this method, an individual has to recall actual food intake for the immediate past 24 or 48 hours, which an interviewer has to record during the one-on-one interview or by telephone. This may make use of open forms or precoded questionnaires, tape recorders, or computer programs (Costin 1999).

Practical

For this case, I will use personal interviews with the girls using open forms, for a considerable number of days. In addition to forms, a checklist shall be used at the end of the interview to capture foods that are easily forgotten like fruits or snacks. The subjects will first be taken through a short yet thorough training to enhance their capacity in responding to probing questions (Creed 2000). The recalled day will be the previous day from the time of waking up to the time of waking up on the interview day. However, no interviewed subjects should have gotten any prior notification about the day and time of the interview (Debra 1996).

Advantages

The method is quick, relatively cheap, and standardized. Response rates are rather high for recalls; not much literacy is required combined with the probing for answers.

Disadvantage

The main weakness is that a single recall does not provide information on ‘usual’ intake because of the short period. Others include the dependence on short- memory to provide information; the portion size is difficult to recall accurately (Dormody 1992).

Dietary history

Principle

The method assesses an individual’s total daily food intake and usual meal pattern over varied periods, usually any period from 1 month to six months, the technique can be in three parts. The first is an interview about the subject’s usual daily pattern of intake, the second is crosschecking using a detailed list of foods to verify the overall eating pattern, and finally, the subject to record food intake at home (Russell, 2001).

Practical

The girls will be questioned to provide information about their typical days’ eating patterns making use of precoded interviews (Sylvia, 2008).

Advantages

The major strength is that it is fabricated in away to obtain a measure of usual intake, essential in looking at the impact of diet on nutritional standing. More so, respondents’ literacy is not required for an interviewer-administered dietary history( Todd 1983).

Disadvantages

The weakness of this method mainly is that of time consumption; where the respondents are asked to make judgments about the usual meal patterns and details of food intake (Epidemiol 1982).

Food frequency method

Principle

Used to get the estimate of how frequently some foods are eaten during a specific period. It indicates the usual food group intake of an individual.

Practical

After coming up with a food frequency questionnaire containing details of foods listed, length of the reference period, response intervals for specifying the frequency of use, the procedure for estimating portion size, and manner of method administration. Training will be conducted to equip the student interviewees with an understanding of the requirements in the interviews (Boyd 2009).

Advantages

Either the method may be interviewer-administered or self-administered which takes little time to fill; can be easily automated and is not very costly(Nelson 2003).

Disadvantages

It is mainly limited in the sense that the information is at best semi-quantitative, even if portion size information is included. The other weakness of FFQ is that memory of food use in the past is required and the number, the complexity of food listed, and quantification procedures govern that respondent (Kettles 2006).

Conclusion

As described above purpose for which the data are being collected forms the basis for determining the assessment method to be used (Leutwyler 1999). The purpose for which could be either to describe: the average nutrient intake of a group, the proportion of a population at ‘risk’, average usual intake individuals for ranking in a group and usual intake in individual for nutrition management (Marr 1971). Each method has specific strengths and weaknesses, and a combination might balance the shortcomings of one with the strengths of another. Combined methods, however, are more time-consuming for respondents and field- workers (Miller, 2007).

References

Andrew P, T. Jürimäe, Body Composition Assessment in Children and Adolescents, Volume 44 of Medicine and sport science

Babette, S 2001, The present knowledge in nutrition, Adolescence, 8th edition. Washington, DC: International life sciences institute

Barker, D 2002) Behavior Body Composition and Diet in Adolescent Girls, University of Southampton, Southampton General Hospital

Boyd, N 2009, A review of the methods used by studies of Dietary measurement, Journal of Clinical Epidemiology, Volume 42, Issue 3, Pages 269-279

Costin, S 1999, A Comprehensive Guide to the Causes, Treatments and Prevention of Eating Disorders, 2^nd Edition, Massachusetts: Lowell House

Creed, K 2000, Improving Dietary Intake to Prevent Anemia in Adolescent Girls Through Community Kitchens in a Periurban Population of Lima, Peru, The American Society for Nutritional Sciences

Debra, A 1996, Nutrition in women’s health, Jones & Bartlett Learning

DeBruyne, L 2007, Nutrition and diet therapy: principles and practice, 7^th Edition, Cengage Learning Publisher.

Dormody, J S 1992, Nutritional assessment of latchkey school-age childcare programs in New Mexico, Child care services, New Mexico State University, Length172 pages

Epidemiol, AJ 1982, A review of validations of dietary assessment methods Block, Oxford University Press

Gaskill, S 2006, Fitness & Health, Human Kinetics, 6^th edition, Human Kinetics Publishers

Kettles, M 2006, Women’s health and fitness guide, Human Kinetics, Champaign, Ill. pp 249

Leutwyler, K 1998, Dying to be thin, Scientific American, USA Inc

Wallace, JMW 2004, Issues in dietary intake assessment of children and adolescents, Britain, Cambridge University Press. vol. 92, pp S213-S222. Web.

Marr, J W 1971, Individual Dietary Surveys, Purposes and methods, USA: Nutr Diet

Miller, D 2007, Handbook of dairy foods and nutrition USA, National Dairy Council, Taylor & Francis Group, LLC, Pp427

Nelson, M 2003, Use of food photography for estimating portion size and the nutrient content of meals, Food Photography, Br J Nutr, vol. 76:31-49

Russell, R 2001, Present Knowledge in Nutrition, 8^th Edition. Washington, DC: International life sciences institute press

Sylvia, E 2008, Nutrition and diagnosis-related care, Philadelphia, 6^th edition, a wolters Kluwer Business

Todd K 1983, Food intake measurement: problems and approaches, 1983 by The American Society for Nutrition

Introduction

Poor nutrition leads to obesity which in turn causes illness or even death. According to American Medical Association (AMA), the increase in health related diseases and illnesses have been caused by the increase in obesity and overweight rates. Some of these diseases include: diabetes, cancer, insomnia, heart diseases, and cardicascular disease. An individual’s body weight can be measured using body mass index (BMI). Research has found that, about 20% of adults suffer from obesity having a BMI of 30 or more. More than 30% are overweight with a BMI of 25 to 29.9. There is therefore a strong call for involvement to perk up diet and health in order to curb the illnesses associated with poor nutrition. Nutritionists have argued that, water, fruits, and vegetables can be used to counteract this problem (Sturm, 2005). This paper will look at a behavior modification project using fruits and vegetables. It will also explain how nutrition can be used as a preventative approach in reducing illness as well as increasing wellness.

Importance of Fruits and Vegetables

Most of the government health agencies and departments such as World Health Organization (WHO) have been fighting with the growing problem of obesity and unhealthy eating. They have been advocating for a modification in the health program to include more fruits and vegetable. Research has proved that, diets with a bigger portion of fruits and vegetables can lower or even prevent some illnesses such as cancer and heart diseases. Diets rich in vegetables and fruits contain less cholesterol as compared to those rich in carbohydrates or proteins. Obese and overweight people are advised to increase their daily intake of fruits and vegetables as this will help them to maintain an incredible figure. Fruits and vegetables contain an implausible number of minerals and vitamins that are essential for our bodies (Johnson, et al 2003). Most of them contain a large portion of water essential for the skin for example watermelons which contains approximately 94 percent water. Seeds contain fiber which assists the body in getting rid of waste substances and bowel movements. Fruits and vegetables come in different colors and contain different nutrients. It is advisable to take different varieties in order to obtain a wide range of benefits. Dark green vegetables such as spinach and cabbage are rich in carotenoids, vitamin E, and C that help in preventing heart diseases and cancer.

How Intake of Fruits and Vegetable Affects Our Body

According to WHO, low intake of fruits and vegetables is likely to cause more heart diseases and stroke problems. A recent research done by WHO in collaboration with FAO, found out that, if the consumption of fruits and vegetables was increased to 400g, most of the chronic diseases such as diabetes mellitus, heart disease as well as obesity would be prevented. The two organizations held their first workshop in Japan at WHO offices to discuss the importance of fruits and vegetables in health. The principal aim of the workshop was to develop a framework that would be used in the development of cost-effective and effective ways of promoting production and consumption of fruits and vegetables among member states (WHO, 2004).

During the workshop, several points were raised that would help to promote health in the member states. It was found that there was need for policy implementation that would support consumption of fruits and vegetables. It was argued that, the increase in fruits and vegetables in ones diet does not mean decreasing the diet’s energy density. On the contrary, fruits and vegetables increase the energy density by replacing other food sources. They should be consumed in wide varieties for maximum benefits. People should understand the definition of fruits and vegetables because not all of the things that are taken to be fruits or vegetable are actually healthy.

Promotion of Fruits and Vegetable Consumption

Cultural and socioeconomic differences between countries affect the promotion and intake of fruits and vegetables; nutritionists are advised to take this into account while promoting their intakes. The promotion of fruits and vegetables has been an on going initiative in most of the developed nations such as United States, Australia, Britain and others although not much have been done in the developing nations. A wide range of programs and interventions that promotes the intake of fruits and vegetables in adults and children has been introduced by WHO (Johnson, et al 2003).

Out of all the studies that have been done, none has demonstrated a disadvantageous effect of the intrusions on the consumption of fruits and vegetables. However, the projects to promote fruit and vegetable intake should be based on scientific evidence for them to be successful. They should be evaluated to ascertain what works best and what does not work. This helps in reducing the amount of money used that would other wise be wasted in doing things that do not work. Messages that are specific of country and culture have to be integrated into guidelines together with other diet messages.

Promoting the consumption of fruit and vegetables for health reasons implies a need to improve fruit and vegetable supply and distribution systems and, above all, to ensure their safety and quality. Increasing supplies of fruits and vegetables to enable all people, everywhere in the world, to have access to them is a major challenge (WHO, 2004 p 11).

This challenge can be addressed by taking the following into consideration:

• Production and intake of fruits and vegetables
• Roles of fruits and vegetables production in income generation and creation of employment opportunities
• Focus on the undeveloped sectors such as the rural areas and assisting them to identify an action plan
• Provision of production inputs and incentives, trade and infrastructure for marketing that would help to boast the production and consumption of fruits and vegetables.
• Involving many stake holders in the production, quality control, processing and marketing of fruits and vegetables
• consumer awareness of the positive effects of increasing their daily intake of fruits and vegetable
• enhancing fruit and vegetable production through diversification
• understanding of consumers’ tastes and expectations

Channels for Marketing of Fruits and Vegetables

For along time, supermarkets have been used as the main channels for marketing fruits and vegetables. This has excluded small growers who find it hard to market their products through the supermarkets. To help such farmers, the government and health organizations is working to establish other marketing opportunity that will favor the small scale growers such as niche markets for specified products (Hosler, 2008). Another way would be to improve the capacity of the small scale growers in terms of their ability to meet the quality and standards of supply required by the supermarkets. In most of the less-developed countries, there is lack of infrastructure that hinders the small farmers from marketing their products and also consumers from accessing a variety of fruits and vegetables.

Dimensions Of Wellness

Wellness is achieved from healthy eating and through taking physical exercises. Wellness occurs in seven dimensions. Healthy eating is a preventative approach which, if adopted, can help in reducing illnesses and increasing wellness. Through taking fruits and vegetables, the skin becomes lighter which in turn improves the general appearance of an individual. They give one a healthy skin that is free from pimples or lashes. Scientific research has found that, increased intake of fruits and vegetables can help in reducing stress and boasting self-esteem. This ensures an improvement in the emotional aspects of an individual’s wellness. Healthy eating helps one to participate more in social interaction and relationships because of the reduced rate of illness. The benefits achieved from healthy eating enable one to spread awareness to other members of the community thus encouraging socialization (HP, 2010).

Through increased production and consumption of fruits and vegetables, the earth and its resources are protected which ensures a healthy leaving. Global warming is reduced because people tend to concentrate more on the naturally growing food other than the processed ones. Intellectual awareness is the ability to improve ones intellectual capacity and creativity. This can be through; taking workshops, reading inspirational materials, or taking up a hobby. With the increase in nutrition awareness, many people have found it interesting to read materials that contain details of healthy eating thus increasing their intellectual awareness. Others involve themselves in nutrition workshops where there get ideas from other people as well as insights on how to improve their health.

Occupational wellness involves making use of skills and talents in a career that is not only enjoyable but also rewarding. Healthy eating as a preventive approach has come along with exciting careers that are yet to be exploited. Individuals now have a wide variety of careers to choose from. Spiritual wellness is increased by being curious and inquisitive, listening to the heart and following ones principles and allowing oneself the freedom of being unique (HP, 2010). It is a personal decision to chose what to do in case one falls ill; some people may chose to take medicine, go to the hospital while others may chose to use the preventative approach of healthy eating.

Conclusion

Daily intake of fruits and vegetables does not only give us a perfect skin but also helps in fighting illnesses. Research has shown that, fruit and vegetable intake can help to cure obesity, heart disease and other chronic diseases. The recommended minimum daily intake of fruits and vegetables is 400g. Fruits and vegetables contain an implausible number of minerals and vitamins that are essential for our bodies. Most of them contain a large portion of water essential for the skin for example watermelons. Intake of fruits and vegetables also helps to fulfil the seven dimensions of wellness Physical, emotional, social, spiritual, environmental, occupational, and intellectual.

Reference List

Health Promotion (2010). Definition of wellness. Web.

Hosler, A. S. (2008). Assessing retail fruit and vegetables availability in urban and rural underserved communities, Public health research, practice and policy, 5(4): A123. Web.

Johnson D.B, et al (2003). Increasing Fruit and Vegetable Intake in Homebound Elders: The Seattle Senior Farmers’ Market Nutrition Pilot Program. Public Health Research, practice, and policy. Web.

Sturm, R. (2005). Childhood obesity- what we can learn from existing data on societal trends, part 1. Public health research, practice, and policy. Web.

World Health Organization (2004).Fruit and vegetable for health, Report of a joint FAO/WHO workshop, Kobe, Japan. Web.

Introduction

Water activity (a_w) refers to the vapor pressure of a liquid divided by the vapor pressure of pure water at a consistent temperature (Berry, 1990). It is a concept used to define the relationship between water and certain compounds (Slade and Harry, 1991). Berry (1991) defines water activity as the amount of water needed to support the growth of microbes. Microbes are organisms that include yeast, mold and bacteria (Sloan, 1977). It is measured on a scale of 0 to 1.0 (Slade et al. 1991).

Berry (1990) asserts that the water activity of baked goods can be calculated by establishing the weight of the food in relation to its dry mass. The difference between these values represents the product’s moisture content (Berry, 1990). “As the relative amount of solutes in the water increases – by direct addition and/or a drying process – the water which is free and available to microorganisms decreases. Some examples: Foods A and B may contain the same high amount of water but differ significantly in the amount of NaCl. Foods C and D may have the same amount of NaCl but different amounts of water. As NaCl in food is always dissolved in the water (up to the saturation point), the concept of available water (a_w) becomes more important than simply the amount of water in a food” (Lindquist, 1998).

Water activity is directly proportional to temperature as long as several factors remain constant (Sloan, 1977). Crystalline substances like sugar and sodium carbonate are known to slow down the rate of water activity.

Bakeries use water activity to determine the shelf life of certain products. Water activity can help bakers determine the best ingredients to use in food production. This knowledge can be used to inhibit the growth of mold in products that are made using dough (Slade et al., 1991). It can also be used to reduce the rate of moisture migration in certain products (Berry, 1990).

Bakeries use water activity as a critical control point with regard to Hazard Analysis Critical Control Points (Slade et al., 1991). This process involves the periodic sampling of products, which are tested to determine their different rates of water activity (Berry, 1990). It is used to determine the appropriate water activity rates for certain pastries. These rates can be used to establish the expiration date of certain pastries. Water activity is often responsible for bacterial growth (Berry 1990). Bacterial growth can also be inhibited based on the particular rates of water activity (Slade et al., 1991). Reducing the water activity in dough causes bacterial growth levels to fall (Sloan, 1977).

Measuring Water Activity

The values of water activity can be determined through the use of capacitance hygrometers and dew point hygrometers (Berry, 1990). A capacitance hygrometer is an instrument that consists of a membrane that is placed between two charged plates (Slade et al., 1991). The device determines the equilibrium of vapor in a chamber which houses the sample (Berry, 1990).

Hazards Controlled by Water Activity

When certain baked goods are kept under certain conditions, they experience a progressive deterioration of quality (Slade et al., 1991). These changes are determined by the content of moisture in the food. Soft pastries like bread and cakes are more likely to become stale than hard pastries like biscuits and rock buns. Staling is caused by the absorption of moisture from the atmosphere (Sloan, 1977). Moisture can also be distributed from the crumb to the crust (Slade et al., 1991).

“Most foods contain a substantial amount of water – the milieu in which nutrients for microorganisms are dissolved and their biochemical reactions take place. Indeed, the growth of bacteria is always associated with an aqueous environment. Some bacteria are accorded the freedom of lakes and streams and some are trapped in drops of moisture in the soil – to give a couple examples from nature” (Lindquist, 1998). Physiochemical changes such as starch crystallization and foul odor are evident during the staling process (Sloan, 1977). Starch, which is evident in pastries, may be affected by the activity of amylase. The starch may also be insoluble.

Gelatinizing starch is a major component in industrial baking. It is a complex substance that is often responsible for microbial activity. It provides bacteria with a sufficient environment for breeding. Meat, which is often used in pies, is also affected by water activity (Berry, 1990). Meat pies are therefore vulnerable to microbial activity. They cannot be stored as well as other pastries. Their shelf life is relatively short. If they are not prepared well, they can become poisonous. They have to be baked on demand.

“Many ingredients other than flour pose a greater microbiological safety risk in the bakery. Ingredients containing meat, egg or dairy products such as fresh and synthetic creams, custards and icings (interface between icing and baked product) are the most likely sources of serious food safety hazards. Other ingredients added after baking, such as spices, nuts and fruit toppings or fillings, may also be a potential source of contamination” (Canadian International Grains Institute, 2006). Bakeries only use cream and icing on demand. Such substances are likely to decompose faster than dry pastries. The staling process is also defined by alterations in the gluten structure (Slade, 1991). This is the mechanism responsible for producing labile moisture (Slade, 1991). Staling is also defined by the retrograding starch that absorbs moisture (Sloan, 1977).

Soft pastries often contain granular particles, which are encased in a jelly-like substance. This substance is rich in amylase. Amylopectin and amylase experience structural changes staling progresses (Sloan, 1977). Moisture transfer between the starch and the gluten is also responsible for staling (Slade et al., 1991). It can lead to severe cases of food spoilage. Bakeries can suffer losses if their products do not appeal to their consumers. They can also inadvertently poison the consumers.

Water activity creates a breeding ground for microorganisms. When dough is exposed to such conditions, it becomes soft and sticky. In extreme cases, a cotton-like growth may be evident. The dough may also change color. A foul odor is usually evident. The structural integrity of the dough may also be compromised. It can lose its malleability.

“Many foods serve as good media for microorganisms. One particularly rich medium which comes to mind is milk. Organisms which are involved in the development of food products – such as fermented milk products – must not be impeded by overgrowth of undesirable organisms or unsuitable properties of the raw starting material. Relevant intrinsic and extrinsic factors can be manipulated in the proper development of different fermented foods such as sausage, sauerkraut and yogurt” (Lindquist, 1998). Baked goods often contain milk. They are therefore susceptible to microbial activity. Such pastries are vulnerable. Their shelf life is relatively short. Water activity is therefore prominent in pastries that contain milk.

They tend to decompose faster than other baked goods. Dry pastries experience this problem but to a lesser degree. Dry pastries therefore have a longer shelf life. Contaminated foods can cause vomiting, diarrhea and even death (Canadian International Grains Institute, 2006).

Solutions to the Problem

Most bakeries use humectants to avoid stalling. Humectants are substances that act against humidity. They ensure the freshness of pastries and other baked goods. They slow down the staling process by reducing the rate of moisture absorption.

Some bakeries hydrolyze the starch in their pastries to deter the activity of water. This process can significantly slow down the staling in pastries. Moisture cannot be absorbed by hydrolyzed starch. Starch can be hydrolyzed using amylase (Sloan, 1977).

Monoglycerides and diglycerides can be used to prevent the crystallization of starch particles (Slade et al., 1991). Slade et al. (1991) also cites maltodextrin as a possible solution to water activity.

Plastic bags can also be used to ensure that moisture does not reach the pastries. It is one of the most common methods of food preservation. It is fairly effective. Plastic bags significantly reduce the activity of microbes (Sloan, 1977).

The moisture evident in dough can be retained through the use of emulsifiers (Berry, 1990). Emulsifiers reduce the rate of microbial activity (Slade et al., 1991). They reduce the density of pastries. Emulsifiers also increase the volume of certain pastries (Berry, 1990). Lindquist (1998) asserts the following:

One of the oldest methods for preserving food is that of drying. As the a_w of a food product is lowered, fewer and fewer organisms will be able to grow. Bacteria tend to require more available water for growth than do the yeasts, and the yeasts tend to require more available water for growth than do the molds. The a_w of most fresh foods is 0.99 or greater. Most spoilage bacteria require an a_w greater than 0.91 for growth while most spoilage molds can grow at a_w levels as low as 0.80. It is often necessary to determine the a_w of a product. This can be difficult, particularly with solid foods. One can estimate the a_w of the food by the use of the salt-crystal method and then determine the a_w more precisely with expensive electronic sensing devices. The salt-crystal method makes use of the fact that saturated salt solutions or salt crystals have a particular a_w. Should saturated salt solutions be exposed to an atmosphere with an a_w greater than that of the salt, the salt solution will take up water from the atmosphere.

For example, if a dry piece of filter paper containing crystals of sodium carbonate (whose a_w we know is 0.87) is exposed to mayonnaise (a_w =0.90-0.97) in a closed system (such as a sealed beaker or Petri dish), the filter paper containing the salt crystals will take up water from the more moist atmosphere created by the mayonnaise and become visibly wet. A filter paper containing crystals of sodium sulfate (a_w =0.98) in the same closed system would remain dry. This is the basis of the salt-crystal method. Although it is not too sensitive nor very accurate, it does allow one to estimate the a_w of a product and can make for a very interesting and instructive laboratory exercise (Lindquist 1998).

According to Berry (1990), salt can be used to increase the shelf life of certain baked goods. Salt suppresses the repulsion of ions, thereby increasing the strength of the dough (Sloan, 1975). Cooking oil is also a shortening agent which can be used to prolong the shelf life of certain pastries (Slade et al., 1991).

Slade et al. (1991) argues that sodium propionate and calcium propionate can be used to inhibit microbial activity.

According to the Canadian International Grains Institute (2006), “the baking process effectively eliminates the safety risk of microbial populations present in flour; however, to maintain acceptable levels in the flour during the milling process, other contributing factors prior to milling must be evaluated for their effectiveness in reducing counts.”

Conclusion

Microbial activity can be controlled if not completely avoided. It is safe to say that bakers can take the necessary precautions. Every bakery should adhere to the standards of food production. The Canadian international Grains Institute (2006) argues that “Post-baking contamination can be controlled with proper GMP (e.g. sanitation, employee training). Newer technologies such as MAP can be employed to increase shelf life stability. Industrial bakeries are well equipped to minimize risks, while there may be greater potential for hazards in smaller bakeries. Similarly, higher risks will occur in tropical countries as opposed to temperate ones due to climate conditions.” Berry (1990) supports the notion that all baked goods should be handled with care in order to avoid contamination. This ensures a safe and healthy environment for both the bakers and the consumers.

References

Berry, R. S. (1990). When the Melting and Freezing Points are not the same. Scientific American. 2^nd Edition. Chicago: Penguin.

Canadian International Grains Institute (2006). Microbiological Safety Concerns in the Milling and Baking Industry. Web.

Lindquist, J. (1998). Availability of Water for Microbial Growth in Foods. University of Wisconsin- Madison. Web.

Slade, L. and Harry, L. (1991). Beyond Water Activity: Recent Advances Based on an Alternative Approach to the Assessment of Food Quality and Safety. Critical Reviews in Food Science and Nutrition. 3^rd Edition. London: Macmillan.

Sloan, A. and Schlueter, D. (1977). Effect of Sequence and Method of Addition of Humectants and water on A_W Lowering Ability in an IMF System. Journal of Food Science, 13(1) 42:94.