What Constitutes a Normal Diet - Essay Example

Each human body is unique and its genetics dictate the best food for that body. Diets play a major role in chronic diseases and may even be responsible for one-third of cancers (Wolcott, 2003). A wrong diet can cause gene expressions that cause chronic illness. Besides, inhabitants of a region adapt the food habits based on the food naturally available to them. The kind of food available is in turn dictated by geography and climate. The natural diet varies across cultures in different parts of the world but each group is healthy. It has also been seen that when people leave their natural food habits and adopt food of another region or culture, their natural heath erodes. Hence the natural diet would be dependent on an individual’s metabolic type and is greatly influenced by the region in a person lives. For instance, a person with Eskimo-like metabolism cannot thrive on fruits, vegetables and grains, he would require high quantities of meat and fat to keep the cholesterol in order. A person with a vegetarian-type metabolism would be in trouble if he tried to follow the diet rich in meat and fats. Admas (2006) also believes that a "normal" diet means what the human body was designed to consume. The food that comes from nature is normal. Processed and functional food is not normal. Eating a diet that nature intended is the diet that body has been designed to consume and that is the natural diet. A normal diet would vary across age and sex as well. A balanced diet refers to intake of appropriate types and adequate amounts of foods and drinks to supply nutrition and energy for the maintenance of body cells, tissues, and organs, and to support normal growth and development (GUH, 2006). A balanced diet is also referred to as a well-balanced diet. It provides sources of energy and nutrition for optimal growth and development. A balanced diet would normally contain something from each of the groups like milk, grains, fruits and vegetables and meat. The food sources and the group should include: Milk group (milk and milk products) - milk, cheese, yogurt Meat group (meat and meat substitutes) * meat: chicken, fish, beef, pork, lamb * legumes: beans and peas * nuts and seeds Fruit and vegetable group * fruits * vegetables Grain group (breads and cereals) * whole grain breads * enriched breads * rice * pasta The term ‘balanced’ simply means that the diet meets the nutritional needs while not providing any nutrients in excess. This means one must consume a variety of foods from each of the food groups. An unbalanced diet can cause problems with the maintenance of the body tissues, growth and development, brain and nervous system function and problems concerned with bone and muscle systems (NYTimes, 2008). It is important for a person to educate himself on what his or her body needs. The food guide pyramid has been designed to help people make healthy food choices (GHU, 2007). Consumers are encouraged to choose foods geared to their specific calorie needs. In the food pyramid the food groups are arranged vertically instead of horizontally and are represented by six different colors: * Orange - grains * Green - vegetables * Red - fruits * Yellow - oils * Blue - milk products * Purple - meats and beans It is suggested that food from each of the groups have to be eaten daily. A balanced diet should include three ounces of whole-grain products, two cups of fruit, and two-and-a-half cups of vegetables every day. Oils should be used sparingly. Some of the recommendations by the U.S. Departments of Health and Human Services (HHS) and Agriculture (USDA) include that a balanced diet should be low in saturated and trans fats, cholesterol, added sugars, salt, and alcohol (NYTimes, 2008). One must not skip breakfast and a person must eat 3 meals a day. The calorie intake should be balanced with exercise. A suggested balanced diet would include: # Two cups of fruit and 2½ cups of vegetables per day for people following an average 2,000-calorie per day diet. # Three or more ounces of whole-grain products. # Three cups of fat-free or low-fat milk or milk products. # Fewer than 10% of calories should come from saturated fatty acids. # Trans fatty acids should be avoided. # Cholesterol intake should be less than 300 mg/day. # Total fat intake should not exceed 20-35% of calories. "Good" fats should be taken such as fish, nuts, and vegetable oils containing polyunsaturated and monounsaturated fatty acids. Lean, low-fat, or fat-free meats, poultry, dry beans, and milk or milk products are preferable. Total fat intake can go up to a maximum of 35% if the majority of fats are "good" fats. # Salt intake should be less than 2,300 mg (approximately one teaspoon of salt). Walcott (2003) contends that every nutrient has specific stimulatory and inhibitory effects on the bodys regulatory control systems. Hence if nutrients have the power to heal they can even harm the body if used improperly. Besides, the nutrient behaves differently in different metabolic-type. Today things have changed and people opt for functional diets which may not be providing all the nutrients needed by the body. The popular diets fall into six main categories (Mason, 2002). The Atkins Diet or the Zone Diet fall under the high fat, high protein category but their popularity has reduced. They restrict carbohydrates as they believe that low-carbohydrates diet leads to reduced insulin secretion which helps to lose weight. Although these diets may induce weight loss in the short term but their long term safety is questionable. The Ornish and the Pritikin diets are very low fat diets and are supposed to be the healthiest way to maintain weight but they could lead to essential fatty acid deficiencies. Protein from animal fat is limited in this diet. The Glycaemic index (GI) is a measure of the rate at which blood glucose levels rise when a particular food is eaten. Glucose has a high GI while beans and peas some fruits and vegetables and some cereals have very low GI. A GI diet is low in fat and high in complex carbohydrates but the carbohydrates must have a low GI. This keeps the blood sugar stable and reduces hunger. Weight loss in this is slow and steady. Food combining diets are similar to the balanced diet but refined food is avoided. Carbohydrate and protein should not be eaten in one meal and proteins should be limited to one portion per meal. This diet is low in calcium and iron although generally considered healthy. Meal replacement diets as the name suggests have supplements that are nutritionally designed to provide vitamins, minerals, protein, fat and carbohydrate. Many of such products are milk-based and may not be suitable for those who cannot tolerate lactose. Finally there are the miscellaneous diets which include the Beverley Hills diet (high in fruits, low calories), Blood Type diet (eat according to blood group), Cabbage Soup diet (unlimited amount of onion soup with vegetables), Grapefruit diet (half a grapefruit before every meal), Scarsdale diet (high protein, low fat unlike Atkins diet) and Rosemary Conley’s Hip and Thigh diet which encourages three balance meals every day along with daily exercises for hip and thigh areas. All of these popular diets have some restriction, which may be practical in case of chronic illness or obesity but for a normal healthy person a balanced diet as discussed above is essential to remain healthy. The last named type of diet or Rosemary Conley’s Hip and Thigh diet is in line with the recent eating guidelines as it covers all nutrients and exercise is healthy anyway. References: Adams, M., (2006), What is a "normal" diet? Consumers and food industry pundits have it all backwards, 23 February 2008 GHU (2006), Balanced Diet, 23 Feb 2008 GHU (2007), Food Guide Pyramid, 23 Feb 2008 Mason, P., (2002), Popular Sliming Diets, Continuing Professional Development, 23 February 2008 New York Times (2008), Balanced Diet, 23 February 2008 Wolcott, W., (2003), Eating for Your Genetic Type, 23 February 2008 Read More