Importance of Healthy Eating Essay Example

Introduction

Nutrition is the nourishment found in various foods consumed to ensure growth and development. All nutrients are beneficial to every living individual, but there are a few that are vital to the wellbeing of a person. These are water, starches, protein-amino acids, fat, minerals, and omega-3 unsaturated fats. Although in some cases it has been scientifically proven that some nutrients are more important than others, it is vital to recall that no single nutrient can keep a person optimally healthy. A complete meal has to have a balance of all the nutrients to maintain optimal capacity. A person who is cautious of their eating habits is indirectly reducing the risk of chronic diseases through proper diet. Markedly, poor eating routines and an inactive way of life are some of the primary reasons for death in America. As such, the following paper highlights the importance of dietary to a pregnant woman and an obese person while also providing a suitable menu for each of the two individuals including recommendations for a healthy lifestyle.

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Nutritional Requirements for Pregnant Women

Undeniably, proper nutrition is vital for both a pregnant woman. It is entirely essential for the optimal bone growth of the toddler. An expectant lady needs "more calcium, folic acid, iron and protein than a lady who is not expecting, according to the American College of Obstetricians and Gynecologists (ACOG)" (Gabbe et al., 2016, p. 34). In essence, a pregnant woman is supposed to consume leafy green vegetables that offer folic acid. Such a lady should also drink dairy products such as milk to acquire calcium which is vital for the development of the infant's bones. Pregnant mothers are advised to limit themselves from things like caffeine, fish with high mercury levels and even unpasteurized foods to name a few. Additionally, expectant women may find it helpful to eat several smaller meals than three huge dinners daily. Notably, the eating habits of pregnant women are influenced by stress, anxiety, fatigue, and other psychosocial characteristics that may affect their food choice (Mottola et al., 2010). A sample menu for pregnant women is, for breakfast take Low - Gi muesli, natural yoghurt and few slices of fruits. For lunch, the woman can have Chicken salad with avocado or turkey breast, leafy green veggies and cheese with a balsamic and olive oil dressing. Lastly, for supper, expectant women can take a non-fatty steak, with a fresh mushroom sauce and spinach.

Obese People Dietary Requirements

Statistically, a third of the American adults are obese (Swinburn, Caterson, Seidell, & James, 2004). They are encouraged to reduce their calorie intake, do regular exercises to burn fat and to spread out their meals into five small meals. People suffering from obesity developed the problem of eating too much and irresponsibly due to influence from psychosocial factors such as anger. A sample menu for an obese person includes a breakfast comprising three eggs with whole grain, banana, oatmeal, and espresso (Italian coffee) to supply a lot of protein and energy giving food. Lunch, an obese person should have a fruit and a glass of water in addition to flame broiled chicken served with a mix of greens with low-fat dressing. For refreshment, such an individual can have iced tea with lemon. Sugar-free yogurt and another about six glasses of water will keep the drop-in vitality usually felt at around 3 p.m. For supper, few ounces of salmon and brown rice are an extraordinary taste.

Micro and Macro Nutrients in The Menus

The above menus contain a number of micro and macro nutrients that are required for optimal function of the human body. The pregnant woman menu contains carbohydrates which are energy giving foods like bread, natural yoghurt, whole grain, oatmeal and brown rice from the above menus. Protein is also vital since it acts as a building block in the human body. Proper meal should contain some protein like boiled egg, low fat cheese, salmon, chicken and non-fatty steak. Vitamins and minerals are also included in the menu to heal and repair torn tissues around the body, they include spinach, leafy green vegetables, avocado and banana. Olive oil and peanut butter, are fatty foods which the body uses to insulate and protect vital organs. In the Irish diet, soups and stews are favorite dishes, famous for the quality and freshness of the ingredients (Sage, 2010). In the traditional Irish society, the stew is filled with ingredients like potatoes and onions. The primary source of carbohydrates for the Irish is potatoes which appears in most Irish meals. In an Irish dinner, meat is eaten more frequently and it is the primary source of protein in their diet. In contrast, dairy farms serve as the key source of fat in the Irish diet. Evidently, Irish meals contain all the three nutritious carbohydrates, protein, and fats which get incorporated into every meal for a balanced diet. Particularly, this is in line with the FSAI food pyramid which is a guide to good eating habits. According to the FSAI food pyramid, a healthy meal should contain different portions of nutrients depending on the groups consuming. However, for all groups, there should be amounts of oils and fats, grains, dairy, fruit and vegetables as well as meat and meat substitutes (Blackwell & Dalton, 2011).

Nutritional Reasons

Carbohydrates from the above menus are bread, and whole grains, while proteins are meat and chicken, Additionally, the main sources of fats are olive oil and peanut butter. Carbohydrates are the body's primary source of energy. Essentially, bread, potatoes, and pasta are broken down to provide energy to body organs for optimal health. Similarly, proteins such as low-fat cheese, meat, eggs, chicken omelet, and turkey breast are used to repair and build tissues hence keeping the immunity high. Besides, olive oil and peanut butter, are fatty foods which the body uses to insulate and protect vital organs. Principally, fiber is important to the digestive system's wellbeing and regular bowel removal. Irrefutably, nutrients and minerals are essential supplements for the body and are responsible for several roles in the body. For instance, they strengthen up the bones, heals wounds, and improve the body's immune system. Moreover, they convert food into energy and fix damaged cells. Furthermore, eating fiber foods like whole grain foods have phytic acid that inhibits absorption of vitamins and minerals (Ruxton & Derbyshire, 2014). Moreover, individuals who have specific ailments like celiac sickness are at the risk of suffering from nutrient absorption problems. However, Aloe Vera has been found to help in the absorption of vitamins and minerals. According to Blackwell and Dalton (2011), prebiotics are carbohydrates that one's body cannot process. Nonetheless, they are supplements for the valuable microorganisms in the gut. In this manner, these prebiotics animates the development and action of probiotics and make it less demanding for one to assimilate nutrients and minerals from the nourishment.

Trace Elements Requirement and Recommendations

Trace elements are those whose requirement per day is below 100 mg and a deficiency may lead to disorders which may also be fatal. Nine familiar trace elements should be in the diet. "These include Iron, zinc, manganese, copper, fluoride, molybdenum, iodine, chromium and selenium" (Swinburn et al., 2004, p. 131). Women, in particular, should boost their nutrition before pregnancy in the future by drawing a balanced diet food timetable for the nine months to come. This will prepare their body to be fit enough to carry and give birth to a healthier baby. They are also advised to avoid alcoholic and energy drinks since caffeine and alcohol affect the well-being of the baby. The obese are also required to have a balanced diet food timetable and avoid eating junk completely such as burgers and fires. This will enable the obese person to keep track of their body and thus ensuring that their health is properly maintained.

Conclusion

Therefore, it is evident that pregnant women and obese people have to adhere to a strict diet. Their health depends, almost entirely, on their feeding habits. Since, pregnant women are also feeding the infant when they consume food, a mishandling of their menu would in turn affect the baby too. Similarly, the wellbeing of obese persons is also dependent on their menu and eating patterns. Undoubtedly, any further weight addition for the obese may trigger chronic diseases. Accordingly, these two groups are required to follow a specific type of nutrition intake pattern for their well-being. However, it is paramount to note that a proper diet should not only be restricted to these two groups but to every human being who wants to be fit.

References

Blackwell, D., & Dalton, M. (2011). Food, diet and oral health. Journal of the irish dental association, 57(4), 191-194.

Gabbe, S. G., Niebyl, J. R., Simpson, J. L., Landon, M. B., Galan, H. L., Jauniaux, E. R., ... & Grobman, W. A. (2016). Obstetrics: normal and problem pregnancies. Elsevier Health Sciences.

Holloszy, J. O., & Fontana, L. (2007). Caloric restriction in humans. Experimental Gerontology, 42(8), 709-712. doi:10.1016/j.exger.2007.03.009

Mottola, M. F., Giroux, I., Gratton, R., Hammond, J. A., Hanley, A., Harris, S., ... & Sopper, M. M. (2010). Nutrition and exercise prevent excess weight gain in overweight pregnant women. Medicine and science in sports and exercise, 42(2), 265.

Ruxton, C., & Derbyshire, E. (2014). The health benefits of whole grains and fibre. Nutrition & Food Science, 44(6), 492-519. doi:10.1108/nfs-01-2014-0004

Sage, C. (2010). Re-imagining the Irish foodscape. Irish Geography, 43(2), 93-104. doi:10.1080/00750778.2010.516903

Swinburn, B. A., Caterson, I., Seidell, J. C., & James, W. P. T. (2004). Diet, nutrition and the prevention of excess weight gain and obesity. Public health nutrition, 7(1a), 123-146. doi:10.1079/phn2003585