Healthy Eating Case

Healthy Eating

Anthony Kaponis

Com/172

May 7, 2014

Healthy Eating and You

Many people underestimate the importance of eating a well-balanced diet. The foods that we consume have a direct impact on every part of our lives and it affects us inside and out. Nutrition and our diets have an impact on our daily lives and the energy we have to live it fully. It affects our physical appearance, including weight, body figure and signs of age. It is also linked to conditions such as obesity, high blood pressure, and chronic diseases, such as diabetes, cancer and heart disease. There are many misconceptions of what is considered to be part of a healthy diet, which can cause many people to feel overwhelmed about getting started. Eating healthy is simpler than it may seem. Healthy eating is vital to maintaining a fit lifestyle. It is also a crucial aspect to combating chronic disease. Understanding the value of these factors and recognizing scams and gimmicks, is a step towards a healthier lifestyle.

Eating healthy is not that hard of a concept to grasp. Food is fuel for our bodies, similar to how gasoline is the fuel for a car. How good the fuel is will determine how well it will perform.  Food provides our bodies with energy, which is measured in calories. The major nutrients, or macronutrients, are what provides the body with calories. Macronutrients are protein, carbohydrates and fat. Both carbohydrates and protein provide four calories per gram, while fat provides nine calories per gram. These nutrients are found in food such as meats, fish, poultry, dairy, legumes, grains, certain vegetables and nuts. Macronutrients are needed in large quantities. “Although macronutrients are crucial they are not the only things that we need for survival. Our bodies also need water (6-8 glasses a day) and micronutrients” (McKinley Health Center, University of Illinois, 2014). Micronutrients are vitamins and minerals such as iron, vitamin A, folate, iodine and zinc. These nutrients are found in fruits and vegetables, grains, some meats, fish and dairy. Energy is not the only need for nutrients. Both macro and micronutrients work together to aid in other healthy body functions. Fat is needed to absorb fat soluble vitamins such as vitamin A, D, E and K. Protein is needed to build and repair body cells and tissue, aids in immune function and is in essential enzymes and hormones. Carbohydrates are needed by the nervous system, brain and muscles to function properly. Every part of our bodies need essential nutrients to move and do their jobs.

Nutrients are responsible for almost everything our body does, it is common, however, to be confused about where to find the nutrients we need, and to misunderstand them. Fat and carbohydrates sometimes have a bad rap, people may not understand the difference between good and bad fat or the difference between complex carbs and simple carbs. When it comes to fat, try to avoid foods that contain the “bad," saturated and trans fats. These cause higher disease risk. Foods such as red meats, butter, ice cream and processed foods, such as bacon and deli meats contain these types of fat. The “good” fat, however, monounsaturated and polyunsaturated fats, lower risk of disease and contain essential fatty acids, like omega-3. Good fats can be found in fatty fish like salmon and tuna, plant based oils (such as olive, canola, sunflower, soy and corn), nuts and seeds. Processed products that are labeled “low-fat," “reduced fat” or “no-fat," are not healthy and include neither good nor bad fats, instead they contain more sodium and carbohydrates from refined grains, sugar and starch(Harvard School of Public Health, 2014). Although carbohydrates are good for the body, and an essential part of nutrition, there are still types of carbohydrates to avoid or limit. Simple carbohydrates have a simple chemical structure. They are refined sugars and have very little nutritional value. They can be found in table sugar, cake, soda and fruit drinks, products with white flour and packaged cereal. Unlike complex carbohydrates, they are digested by the body at a faster pace. Complex carbohydrates, found in whole grain breads and pasta, leafy green vegetables, beans and lentils and starchy vegetables (such as sweet potatoes, pumpkin and corn), are high in fiber and are digested at a slow pace. They offer the body a greater nutritional value and act as the body’s main fuel source.

The benefits of healthy eating are endless. Eating a balanced diet will make us feel better inside and out. In combination with physical activity, healthy eating controls body weight and physical appearance. Which in turn, has an impact on self-confidence, depression and overall mood. Healthy foods contain nutrients that are essential to beauty, resulting in glossy hair, strong nails and glowing skin (Williams, 2008). Along with the beauty benefits that healthy eating provides, healthy eating also plays a role in stamina and libido. All the energy supplied by macronutrients, is not only used by the body’s organs but is also exuded outward in the form of stamina; and gives you the ability to last longer in different physical activities, including sex. Some foods have also been proven to increase libido, according to Birch (2013) blackberries, broccoli, eggs and watermelon are among the few foods that help to boost libido.

It’s important to understand the importance of eating healthy, and the consequences that may come by having a poor diet. Obesity is probably the biggest consequence of eating a poor diet. Obesity is linked with many chronic diseases, such as hypertension, type 2 diabetes, cardiovascular disease, dyslipidemia, sleep apnea, musculoskeletal disorders, as well as certain cancers (Rossner, S., 2002). Steps to preventing these diseases, begins with a healthy diet in combination with exercise.

Physical activity is just as important as having healthy eating habits. They both go hand in hand. The best way to prevent and combat the onset of chronic diseases such as cancer, diabetes and heart disease is by a combination of healthy eating and at least 60 min of physical activity a day. According to the Center for Disease Control and Prevention[CDC] (2011), regular physical activity can, “control your weight, reduce your risk of cardiovascular disease, reduce your risk for type 2 diabetes and metabolic syndrome, reduce your risk of some cancers, strengthen your bones and muscles, improve your mental health and mood, increase your ability to do daily activities and prevent falls, if you're an older adult, increase your chances of living longer”(para. 1). By getting 60 minutes of physical activity a day, doesn’t necessarily mean you have to go to the gym and do strenuous work outs. As said by Patel (2013), exercise can be as simple as walking or riding a bike, as opposed to driving, playing sports or doing a few exercises such as pushups while watching TV. Exercise doesn’t have to be boring and doesn’t need to take too much time out of the day.