Nutritional Requirements of Individuals - Essay Sample

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. People who have chronic illnesses or conditions such as pregnancy are required to be cautious with their food. A slight change in these people's diets, whether it is an increase or decrease, may result in a critical condition. Markedly, poor eating routines and an inactive way of life are some of the primary reasons for death in America. Specific diseases generated from poor eating routines include hypertension, dyslipidemia, overweight, osteoporosis, Constipation, diverticular malady, iron insufficiency weakness, oral infection, lack of healthy sustenance, and a few tumors. The absence of exercise causes hypertension, obesity, osteoporosis, diabetes, and tumors. Together with activities, a superb eating routine that does not give an abundance of calories should improve the strength of most people. 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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Undeniably, proper nutrition is vital for both a pregnant woman and an obese person. It is entirely essential for the optimal growth of the toddler and keeping the health of an obese in control. 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). Pregnant women are required to consume food that has nutrients in them for the well-being of the infant. 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. Besides, the mother should also consume a little bit of meat and cheese for iron and protein nutrition. 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: starting with a healthy breakfast comprising of whole grains, dairy, and fruits. This may be a bit of bread with nutty spread, or low-fat cheese snack such as a piece of bread with peanut butter or an apple with peanut butter spread thinly. Lunch for such a woman should comprise whole grains, low-fat protein, and veggies. Alternatively, one may take turkey breast with cheese, mustard, and vegetables. When it comes to dinner, an expectant woman should take chicken omelet for lowest fat consumption while making use of lean chicken breast and olive oil. Undeniably, pregnancy is among the most critical times throughout a woman's life for proper dieting, and the significance of smart dieting amid pregnancy can become the wellspring of stress.

Statistically, a third of the American adults are obese (Swinburn et al., 2004). A person diagnosed with such a condition is always mandated to be choosy on what to eat. Obese people 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. Also, an obese person should have 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, a few ounces of salmon and brown rice are an extraordinary taste. Further, unsweetened frosted tea is a good recommendation.

In the Irish diet, soups and stews are favorite dishes, famous for the quality and freshness of the ingredients (Sage, 2010). In traditional Irish society, the casserole was filled with ingredients like potatoes, and onions. Carbohydrates are a significant source of energy with the main constituent being starches and sugar. Nourishments which contain a lot of starch include bread, potatoes, grains, rice, and pasta. An eating routine which is high in starch can be supplemented inadequate, and this can happen in states of excessive neediness. The primary source of carbohydrates is potatoes which still appear in most Irish meals. Being in a country surrounded by large water bodies Irish enjoy much seafood. In an Irish dinner, meat is eaten more frequently, and it is the primary source of protein in their diet. On the other hand, dairy farms serve as the vital source of fat in the Irish diet. Irish meals contain all the three nutritious carbohydrates, protein, and fats which get incorporated into every meal for a balanced diet. Notably, 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).

Women eat around two thousand calories daily to keep up while men need about two thousand and five hundred calories daily to keep up (Holloszy & Fontana, 2007). Notwithstanding, this depends on various components. For instance, a pregnant woman for the first six months should maintain their initial calories intake. The seventh month onwards, an expectant woman has to increase her intake to 2200 calories. On the contrary, an obese person is required to reduce their regular consumption of 2500 calories to 2000 calories for optimal health. Principally, this should be strictly adhered by people who are sedentary since they lose less fat through exercises, which they barely do. An active person who partakes in exercises can surpass the required calories and still maintain optimal health through exercising.

Carbohydrates from the above menus are bread, whole grains, banana oatmeal, potatoes, and pasta while proteins are low-fat cheese, meat, mustard, Canadian bacon, eggs, chicken, and turkey breast. Additionally, the main sources of fats are olive oil and peanut butter. Carbohydrates are the body's primary source of energy. Essentially, bread, whole grains, banana oatmeal, potatoes, and pasta are broken down to provide energy to body organs for optimal health. Similarly, proteins such as low-fat cheese, meat, mustard, Canadian bacon, 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 the 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 is a carbohydrate that one's body cannot process. Nonetheless, they are supplements for 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.

By definition, 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 completely avoid eating junk such as burgers and fires. This will enable the obese person to keep track of their body and thus ensuring that their health is adequately maintained.

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 added 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.

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.

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 fiber. Nutrition & Food Science, 44(6), 492-519.

Sage, C. (2010). Re-imagining the Irish foodscape. Irish Geography, 43(2), 93-104.

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.