Health Sciences and Medicine: Nutrition - Essay Example

Health sciences and medicine: Nutrition Deficiencies By utilizing the Foodworks analysis, I managed to analyze some of the deficiencies that were in my food intake-especially where I was taking nutrients below the Adequate Intake (AI) or the Recommended Daily Intake (RDI). Normally, nutrient RDI can be described as the average day to day dietary intake level considered adequate for fulfilling the nutrient needs of almost all the healthy individuals within a specific gender or age group. The RDI is calculated on scientific basis and varies between groups of individuals (NMHRC, 2005).My diet had a considerable iodine deficiency since I was taking 78.4 μg, which accounted for a mere 52 percent of the RDI of 150 μg. In accordance to RDI values, deficiencies were also present in my consumption of calcium, vitamin C and iron. I was taking only 11.7 μg of iron which accounted for 65 percent of the 18mg RDI.I was taking 734.4 mg of calcium which was 73 percent of the RDI of 1000mg.Additionally, an insignificant vitamin C deficiency was found in my diet since I was taking 43.7mg of vitamin C, which was 3 percent below the RDI of 45.0 mg. Normally, a nutrient’s AI is utilized when it’s not possible to establish an RDI. It is established on the basis of experimental or observational estimations (approximations) of levels of intake in groups of healthy individuals usually assumed to be sufficient (NMHRC, 2005).My diet also had deficiencies in regards to the AI of particular nutrients, the first of which was Vitamin D-of which I was taking 1.3 μg and which accounted for merely 26 percent of the AI of 5.0 μg. Nevertheless, it is crucial to put into consideration that Foodworks only considers the quantity of vitamin D taken in my diet, and does not consider the vitamin D that is synthesized within the body due to sunlight exposure. I am sure that I do get a good quantity of harmless sun exposure through my entire day and thus, it is very possible that my levels of Vitamin D would be much more than the 1.3 μg that I took just through my diet. A deficiency also existed in my water intake, since I was taking 2283.7g of water, accounting for 82 percent of the AI of 2800g.In addition, there were deficiencies also present in my consumption of manganese and fiber, where I was taking quantities of these just lower than the AI.I was taking 23g of fibre, 8 percent below the AI of 25g.I was consuming 4.8mg of manganese, which was 4 percent below the AI of 5mg. Excesses By use of the Foodworks analysis, I managed to observe excesses in my diet-where I was taking any nutrients more than the Upper Limit of Intake (UL).Normally, the UL of a nutrient, if recognized, is the highest point of everyday consumption that is regarded likely to cause no adverse health effects or risk. The danger of possible adverse health effects rises as more of the nutrient is taken over UL (NMHRC, 2005).One of the nutrients that I was taking in excess was Sodium, in addition to being over the UL. As per the Foodworks analysis, my food intake had surplus sodium intake. I was taking more than the AI of 460mg (National Health and Medical Research Council, 2005)-indeed, I was taking over 7 times, the indicated quantity in the AI. Thus, my sodium consumption surpassed, by a considerable quantity, the UL of 230mg, by an extra 47 percent. How my eating patterns compare with the Food and Nutrition Guidelines for Adults The following New Zealand Food and Nutrition Guidelines for Healthy Adults (MOH, 2003) is provided for by the Ministry of Health (MOH, 2003). 1. Maintenance of a healthy body weight by exercising physically everyday as well as consuming a healthy diet. 2. Eating properly by including a wide range of nutritious foods from every of the 4 main food groups every day. Consume a lot of fruits and vegetables Consume a lot of bread together with cereals, if possible wholegrain. Make sure your diet contains milk together with milk products if possible low-fat or reduced alternatives. Include poultry, seafood, eggs, lean meat and other alternatives. 3. Prepare your own food if not look for pre-prepared foods, snacks together with drinks; Having minimum added fat, particularly saturated fat Minimal salt; and if consuming salt, take iodised one Having low sugar; intake of high sugar foods should be limited Take a lot of liquids daily, particularly water Limit your alcohol intake; for those consuming it Always whenever you can; buy, make, cook and store food to make sure it’s safe. From analyzing my diet behaviors, activity and patterns, I was able to notice whether or not, as well as to what extent I was fulfilling every one of these regulations; 1. The first regulation stresses on the significance of eating healthy, sufficient amounts as well as the amount of exercises done per day. In accordance to the MOH (2003), physical exercise taken as adequate should be at least thirty minutes of reasonable intensity physical activity at most, if not every day of the week. Normally, it is also suggested that for additional fitness and health, rigorous as well as vigorous exercise can be included to this. I am of the opinion that my diet is moderately healthy, apart from the excesses and deficiencies discussed above (none of which have resulted in conspicuous undesirable effects on my health physically).Thus, I am aware that I am fulfilling the first aspect of this regulation to a given extent; nevertheless, enhancements in this region could be made definitely. The normal exercise I receive during a weekday could include walking within the campus as well as between bus stops or train stations, with no additional exercises besides these. During the weekdays, I work in retail for seven hours daily, with most of my day spent while standing up and intermittently walking small distances, however I would not regard this as sufficient exercise. Thus, I believe that I am not fulfilling the second aspect of this regulation and I could certainly integrate more exercise into my everyday activities so as to achieve a sufficient level of physical activity. 2. The second regulation stresses on the significance of eating well by integrating in the diet a healthy variety of foods from the 4 key food groups daily. I believe I was taking a sufficient quantity of vegetables in my diet since my total vegetable consumption (summing up salad, potato, mixed vegetable, ginger, garlic, carrot and onion) totaled to 10.78 percent of my entire food weight taken. The total sum of my entire fruit intake (summing up avocado, bananas and tomatoes) was barely 3.59 percent of my entire food weight taken; which makes me believe that I was not consuming a sufficient quantity of fruit. The sum of my total cereals and bread intake (summing up bagel, rice and bread) was 7.74 percent of my entire food weight taken, and makes me believe that this was a sufficient quantity. I choose to consume the linseed and soy bread variety which generally is a healthier alternative compared to white bread. In accordance to Foodworks, my entire milk and milk products consumption (summing up yoghurt and milk) was 6.57 percent of my total food weight taken. I am positive that I could certainly do better on this and take additional milk and milk products in my diet (and also since the yoghurt in the amount of food I consumed was only a tiny amount of garlic yoghurt in a rice and meat meal).Nevertheless, when I did take milk, I always consumed the healthier low-fat/skim alternative. My entire meat and meat alternatives consumption (summing up sausage roll, chicken, lamb, pork and sausage) constituted 9.08 percent of my food weight taken. Chicken, was my chief meat consumed. I did not endeavor to choose lean alternatives for my meat choices and it is crucial to recognize that part of my meat consumption was processed meats (sausage and sausage roll).I think I could certainly improve on my meat consumption by taking healthier meat alternatives or possibly even taking into account meat alternatives too (my diet did not have any).As a whole I acknowledge that I was not fulfilling this second regulation since improvements could be made as far as selection of healthier alternatives within given food groups (meat and meat alternatives) in addition to consuming healthier quantities of vegetables, milk and milk products and vegetables). 3. The third regulation stresses on the significance of making use of healthy preparation techniques when preparing food, together with selecting healthier alternatives in terms of pre-prepared foods. In accordance to Foodworks, my diet had a huge excess of sodium, well above the UL-this would most certainly be part of the foods that I am consuming and not essentially due to extra salt itself, since I seldom add salt to my diet, and when I do, it’s a tiny pinch at a time. In addition, whenever, I consume salt, it is always iodised salt. Nevertheless, it is crucial to recognize the huge excess sodium as a problem. I am of the opinion that my sugar consumption was moderately healthy, since I do not frequently consume high-sugar snacks or foods, and I hardly ever, if ever, add extra sugar to my diets. Within the three days in which I noted my food consumption, Kit-Kat was the only sugary snack I took. Overall, I think I am not fulfilling this regulation to a level that is sufficient, because my consumption of salt (as well as sodium) and saturated fats could be enhanced to a level that is more healthy. 4. The fourth parameter emphasizes on the significance of taking a lot if liquids daily, particularly water. I think I do not fulfill this regulation since my water intake comprises only 38 percent of my food weight taken. In addition, the tea taken over my 3 days constituted 9.2 percent of food weight taken. Thus, the sum of my total liquid intake in the form of drinks was 47.2 percent of food weight taken, and I think this is very low, and could certainly be improved. 5. The fifth parameter states the significance of restricting alcohol consumption; in instances where alcohol is taken in the diet. I decided to keep off alcohol, which means that I fulfilled this parameter. 6. The sixth parameter stresses on the significance of food safety in terms of buying, preparing, cooking as well as storing food. Overall, I believe I utilized suitable safety measures while preparing, cooking as well as storing food. Overall, I am of the opinion that I make use of suitable measures as I prepare, cook as well as store food. In addition I also ensured that whenever I buy food, I am careful about whether or not I think safety standards were taken during its preparation as well as packaging. I therefore believe that I fully fulfilled this regulation. Problem area: sodium Intake As far as my present problem area is concerned, my current consumption patterns, I believe that what is significant is trying and remedying my extreme sodium consumption. My consumption of sodium as discussed above is 7 times the level considered to be sufficient consumption, and therefore was over and above the upper limit by an additional 47 percent. Sodium generally is an electrolyte and mineral that plays significant functions in body operations. Thus, sodium involved in maintaining the levels of water balance in cells together with muscle function and nerve impulse. Sodium alongside potassium is also involved in the regulation (Bellows & Moore, 2013).Thus it is evident that sodium is needed, in a definite degree of sufficient consumption, so as to make sure the appropriate working of specific parts of the body, in addition to maintaining good health. Nevertheless, sodium over-consumption can also have undesirable effects. Indeed, excess sodium intake, manifested in my food consumption over the 3 days recorded, may result to heart attack, stroke, high blood pressure, as well as heart failure in some cases. These effects occur due to increased blood volume in the bloodstream in addition to increased volume of fluids in cells, because of the attempt of the body to reduce the high degree of sodium within the bloodstream. Accordingly, high consumption of sodium has been linked to harming of the aorta, kidneys and heart (Harvard School of Public Health, 2013). Clearly therefore, my consumption of sodium is extremely high, and although I might not feel presently that it is leading to any undesirable effects, it is very crucial not to ignore this difficult aspect of my diet. Since the adverse effects of sodium consumption has a cumulative feature, and over the period my high sodium consumption will finally have effect on my health (which I may not recognize till it is very late), thus, I must act to remedy this. Improvements to problematic sodium intake In accordance to Foodworks, the chief source of sodium in my meal was soy sauce; constituting up to 23 percent of my sodium consumption. Other sodium sources in my meal included; sausage roll and bagel, pork, potato, bread and sausages which contributed 4.53%,5.69%,6.48%,6.94%, 13.0 %, and 13.4% of my sodium consumption respectively. There are numerous challenges in reducing my sodium consumption. First and foremost, I personally like eating saltier-tasting meals, and when given the opportunity and choice, will take savoury options for meals, or put extra salt (salty seasonings) to my meals. Secondly, sodium can be found in most foods and not just salt (such as breads and bagels), thus, this may make it hard to shun since I might not even realize sodium presence in several foods. Making an effort to eat low sodium meals every time I can is one technique that I could use to reduce my sodium consumption. There is a growing amount of foods that have low-sodium, for instance, soy sauce (seen as my chief sodium source in my 3 day record).Through making meticulous efforts to opt for the low sodium alternative; this could be one of the steps of reducing my sodium consumption. The other manner I could reduce my sodium consumption is by lowering my consumption of processed foods in addition to endeavoring to opt to take fresh ingredients and foods any time I can. This is particularly significant since the main source of our sodium is foods that are processed (New Zealand Nutrition Foundation [NZNF], 2013). Consequently, this was apparent in my record of food, since the chief source of my sodium intake was sausages which are products from processed meat. Lowering my intake of processed foods is not going to be an easy task, as it is frequently more suitable to choose processed foods instead of preparing them from scratch. Thus, another way that I could reduce my intake of sodium would be by making a meticulous endeavor to be watchful of food labels on manufactured or processed foods. I frequently ignore food labels; nevertheless, this is one manner in which I can start to remedy my intake of salt, by purely taking more time to go through the labels. Sodium values per 100g are provided for by the New Zealand Nutrition Foundation (2013) that establishes whether or not a given form of food is a low, medium or high salt food. By use of this information, I can settle on healthier alternatives in my processed foods, by opting for processed foods that have 120mg of sodium per 100g most commonly referred to as low salt or even less. Lowering the quantity of additions to my meals or salty ingredients is not only the last enhancement I could make in lowering my sodium consumption but also possibly one of the most demanding. This may be hard because I love the taste of salted meals; nevertheless, I think this would be reasonable if conducted reasonably and gradually especially by making use of non-salt options in flavoring my meals whenever possible, for instance, herbs or spices as advised by the New Zealand Nutrition Foundation (2013).Thus, by so doing, I will manage to reduce my consumption of sodium, without necessarily compromising my taste so much. In addition, I can also implement small steps towards lowering my intake of salt, for instance, deciding not to put extra salt on the table, which is another suggestion provided by the New Zealand Nutrition Foundation (2013)-it would not be reasonable to eradicate extra salt altogether at once, however this would be executed by making use of small salt each time I put salt to my meal, as well as reducing this quantity over a given period, while permitting my taste to adjust according as well. Problem area: Water Intake The other issue in my present eating habits that is significant to attempt and remedy is water intake, which definitely could be increased. I was drinking 2283.7g of water on average daily, according to Foodworks. Even though, there is no established water RDI, a 2800g AI of entire water (from fluids and foods) is suggested; an AI that I never met (NMHRC, 2005). Even though, 2238.7g of water taken on average every day in comparison to the 2800g of AI does not look like a considerable deficiency, it is vital to bear in mind that this was my average water intake over three days; with my intake fluctuating between days .However on the second day I took 700g of water. Taking into consideration that our bodies constitute of 50-80 percent of water, it undoubtedly goes without saying that water has an important role in not only our health but also the functioning of our bodies (NMHRC, 2005).We are supposed to take extra water since the body has no capacity to produce all the water required for various biochemical processes that require to occur on its own (NMHRC, 2005). Similarly, it is also crucial to bear in mind that water consumption varies according to physical environment, degrees of physical activity as well as individual metabolism (NMHRC, 2005). Dehydration occurs due to water under consumption, which undermines the ability of the body to conduct important roles such as absorption, digestion, dissolving of nutrients, transportation, waste flush out as well as temperature regulation (NMHRC, 2005).Water deficiency when coupled with extreme physical activities and hot temperatures may also result in loss of consciousness or exhaustion (NMHRC,2005).Besides ,my Foodworks analysis values, I was conscious that there was a deficit in my water consumption since, I realized that was frequently becoming tired and thirsty during the day, particularly while working on the weekend. Improvements to problematic water intake Carrying a bottle of water on hand daily whenever I had the chance, for instance ,at the university is one of the methods I could raise my water consumption. I habitually buy commercial bottled drinking water and throw the bottles away afterwards, implying that I do not have ready water always. Furthermore, having to regularly purchase water whenever I am not around the house is inconvenient and can become costly over time, in addition to hurting the environment. It has come to my notice that drinking water rarely crosses my mind, till a time when I will start feeling tired or thirsty. An excellent solution to this could be to buy a refillable water bottle which I can always refill with water wherever I go. Having a portable water bottle with me always will not only be convenient and increase accessibility to drinking water oftenly, but will also act as a physical reminder of drinking water before dehydration sets in and a perfect way of saving money and reducing environmental harm. The other method of increasing my daily water intake is by drinking a glassful of water every time I eat. I realized that while eating, I will at most; frequently take a few sips of water. Thus, one glassful of water per each meal will assist in bumping up my water intake levels, and this is not a difficult thing to implement daily. The other way I could raise my water consumption levels is by increasing my consumption of fruit juice. It is apparent, from Foodworks that my diet could be having more fruits. Several fruits contain high water levels, implying that consuming more fruits will not only nourish my body with nutrients but also increase my water consumption. The other issue in my water intake habits is that I frequently ignore thirst feelings and delay taking water until I become extremely tired or dehydrated .This issue becomes very prevalent at retail work, since we usually keep water bottles in separate areas to the counters and are frequently busy handling customers as well as being on our feet for the entire shift period. I have to acknowledge that whenever I am thirsty, then I must take water, since my health is very critical, and it is injurious to my health to be overlooking my body’s technique of signifying that I require more water. Thus, I can remedy this problem through being more conscious of my thirst feelings and responding to those indicators by consuming water and prioritizing my water craving, instead of delaying or ignoring it. Health promoting aspect of my eating pattern: Not consuming alcohol Not taking alcohol is my health promoting feature of my feeding pattern. I decided to keep off alcohol as a matter of personal preference, since I dislike its taste and have no desire of consuming it. Even though drinking alcohol has some health benefits, especially when consumed in reasonable quantities, alcohol has been proved to be a risk factor resulting to numerous cancers for instance; throat and oral cavity (MOH, 2003).Consumption of alcohol in large quantities has also been associated with hemorrhagic stroke, cardiac conditions and hypertension (MOH, 2003).A level of alcohol consumption that is unsafe is a prevalent problem in New Zealand, particularly given our drinking culture and has also been associated with risky and dangerous behaviors (MOH,2003). I am of the opinion that my keeping off alcohol minimizes the risks of my potential adverse health effects associated with excessive consumption of alcohol, to a given degree (remembering that I should also be conscious of other aspects of my feeding patterns that might also lead to dangers of these undesirable effects).I am of the opinion that by abstaining from alcohol consumption does not in any way compromise my feeding patterns because of my disliking of the alcoholic taste, and will instead go for non-alcoholic alternatives such as juice. Health promoting aspect of my eating pattern: Using rice bran oil spread The other feature of my feeding pattern is that I think promotes health is my choice of using Alfa One Rice Bran Oil Spread as a substitute for butter as well as other forms of table spreads, since I think this is an alternative that is much healthy. Even though Foodworks data indicates that I have utilized a very minute quantity of butter as far as my cooking (mashed potatoes) is concerned, I opt to make use of rice brain oil spread as an alternative for butter whenever I can. For instance, as pertains my mashed potatoes, instead of putting plenty of butter in my recipe,I minimized the quantity of butter that I usually utilize, and opted for rice brain oil spread. Butter, as per the New Zealand Heart Foundation (2014) is three-fifths saturated fats and bearing in mind that butter is frequently utilized in cooking as well as food addition (for instance on toast),it can build up to a huge quantity of saturated fats. Thus, as per the NMHRC (2005), our entire saturated fats consumption must account for 12% and below of our entire energy consumption, and bearing in mind the huge portion of the diet that butter constitutes for several New Zealanders, this may easily be surpassed by consumption of butter in large quantities. Additionally, rice bran oil provides numerous health benefits as well as proving itself to be a healthy oil alternative, since it is made up of monounsaturated fats, which, if moderately consumed, can assist in lowering “bad cholesterols” or low-density lipoproteins (LDL). Consequently, this can assist in reducing the risk of heart disease and stroke (American Heart Association, 2013).In addition, Rice bran oil is also a rich source of antioxidants like Vitamin E, an additional advantage that butter does not provide (Hansells Food Group,2013). I am of the opinion that utilizing rice bran oil spread does not in any way compromise on texture or taste, and I personally believe that it is certainly a choice of food that I can stick with in the long run. Read More

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