Personal Diet Plan

Fuel to REV up my body for a GREAT day !

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Am I satisfied with what I eat?  Could I do better in terms of nutritious quality?  Do I want to change my dietary habits and choices to lose weight?  Each day I am bombarded with options of items to eat.  Some choices come easy, especially breakfast.  Lunch is even consistent unless there is a potluck or special occasion that warrants eating out.  Dinner and evening meals are by far my most difficult choices and after a long day at work I sometimes want food NOW and I want lots of it.  At work, I stay busy and often forget to eat lunch or snacks.  However, that catches up with me in the evening hours with my family and during times of rest. 

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I am proposing a new more committed dietary plan that will allow me to eat healthy foods consistently and not overindulge in the early and late evening hours.  First, I need to look at why I want to eat too much.  Second, I need to choose foods that will stay with me longer and provide a feeling of satiety, as well as provide me with the energy I need for the evening and into the early morning hours when I awake and exercise at 5:00 a.m.  I am very consistent in what I currently eat for breakfast and lunch and plan to continue with that program with some slight modifications to snacks and dinner. 

Sample Eating Plan w/64 ounces of water

Breakfast Plan: 1 Dairy/Protein, 1 Fruit, 1 Fat

Greek Yogurt w/½ c. Fruit

6 Almonds & Flax Seed

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Morning Snack: 1 Protein, 2 Carbs, 1 Fat, 1 Fruit, 1 Vegetable

Protein Bar (New for me)

1 Apple

10 Mini Carrots or Celery Stalk

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Lunch: 2 Vegetable, 1 Carb, 1 Fat, 2 Protein

Spinach salad w/Peas, Sunflower Seeds, & Lemon Juice

Grilled Chicken

Afternoon Snack:  (New for me) ¾  Carb, ½  Fat, 1 Dairy, ½  Protein, 1 Fruit

Yogurt

5 Wheat Crackers

Orange

Dinner: 2 Grain/Carbs, 2 Protein, 1 Vegetable,  

Brown Rice or Quinoa

Ham chunks

Green Beans

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https://www.successrice.com/en-us/recipes/130/BrownRiceAsianStirFry.aspx#.VWuaqk_BzGc

Evening Snack: 1 ½ Carb

Lite Popcorn

This eating plan allows me to provide consistent energy for my body throughout the day that balances all the food groups and ensures I get enough of each of them.  Consistent protein intake along with small amounts of healthy fats will keep me feeling full and provide long-lasting energy needs.  Fruits and vegetables are digested quickly, provide fiber, and are full of vitamins and minerals.  There are also lots of fruit and vegetable choices to interchange the above listed items so that I do not grow tired of eating healthy.  Furthermore, I love stir-fry and can readily make this for lunch instead of the salad with the same amount of nutrients.  If I eat these types of foods I will not have a  drop in my blood sugar levels that leave me famished when I get home from work.  I need to work hard at not skipping the snacks because that leads to overeating in the evening and poor choices easily slip into my diet. 

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References

Anspaugh, D. J., Hamrick, M. H., & Rosato, F. D. (2011). Wellness: Concepts and applications (8th ed.). New York, NY: McGraw-Hill. 

Lewis, C., Smith, K., Taylor, N., & Coe, D. (2001). First place: Member’s guide. Ventura, CA: Gospel Light.

Sizer, F. & Whitney, E. (2014). Nutrition: Concepts and controversies (13th ed.). Mason, OH: Cengage Learning.

Foods for Life - The Growing Years

Eat, eat, eat says Mrs. Santa to Santa Claus in the movie Santa Claus is Coming to Town.  I remember it as a child and as an adult watching it with my children.  Santa was not carrying out the important task of having a baby mind you, but what about those women who are? Carrying a baby from conception to birth is a laboring task.  (Picture source: http://www.healthnative.com/wp-content/uploads/2011/11/Women%E2%80%99s-Health-%E2%80%93-Useful-Tips-For-Pregnant-Women-300x225.jpg)

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Some vitamins and minerals are more crucial for pregnant women because of the developing fetus.  These critical nutritional needs support growth of the fetus’ brain, teeth, heart, bones, nervous system, and cellular tissue (Domellöf, Thorsdottir, & Thorstensen, 2013; Sizer & Whitney, 2014).  Of the more important ones these rise to the top including, iron, folate, calcium, magnesium, vitamin D, fiber, linolenic acid, and phosphorus (Sizer & Whitney, 2014).  Some aid in the digestion for the mother, such as fiber, but this too is important because the health of the mother is always of top priority.  The pregnant mom’s daily calorie level also increases during the latter two trimesters to keep up with the growing fetus’ needs and the toll it is taking on her increased energy needs. 

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Now that the baby has been born, there are still important dietary considerations to make for the mom.  Breastfeeding mom’s have important needs such as linolenic acid, fiber, and calcium, as well as water (Sizer & Whitney, 2014).  This new infant has a wide range of needs to ensure continued growth.  The first 12 months of a child’s life is when he/she will have many of its body parts grow faster than at any other time.  For instance, the brain needs lots of fat to develop, in addition to vitamins and minerals such as D, A, iodine, iron, calcium, and vitamin C for their immune systems.  As the infant grows so too will its need for more solid food providing the body with the necessary fuel to develop.  Many commons foods to feed children once they are around five to six months of age are fortified baby cereals or cheerios, as well as pureed fruit, meats, and vegetable.  Go down any aisle of a supermarket and you can see a wide variety of foods for infants, but it is important not to give them foods with added sugar. 

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During childhood, adolescence, and adulthood the same types of food should be eaten, but in various amounts.  The need for a high fat diet ends after one year when the brain is fully developed (Sizer & Whitney, 2014).  Growing children’s calorie needs rise consistently from around 800 to approximately 3500 after puberty around the age of 15.  Obviously, as a child is continuing to grow taller and is more active the greater the need.  Minerals such as calcium and iron are very important for developing bones, permanent teeth, and as young ladies start to menstruate.  A nutritious well-balanced diet will include all the food groups such as fruits, vegetables, grains, dairy, and protein.  Added sugars and saturated fats should be moderate, while being careful that some fat is included to aid in absorption of vitamins and minerals. 

Adulthood is a time when many are still active and depending on height, weight, and age the recommended dietary needs should be followed to prevent becoming underweight, overweight, or obese.  All the same dietary needs are present and calcium absorption is at its highest until the age of 35, according to Lewis, Smith, Taylor, and Coe (2001).  Making sure to load up on calcium rich foods is important to prevent osteoporosis during later adult years (Sizer & Whitney, 2014).  Vitamins A, D, E, B, and C are still invaluable because they keep eyes and immune systems strong, as well as aid in metabolism and act as anti-oxidants to prevent diseases such as cancer.  (Picture source: https://s-media-cache-ak0.pinimg.com/236x/47/18/9c/47189c2d4f659cf4f6fdfe30e64f1863.jpg)

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Eat well and live long or eat poorly and feel poorly.  It may not happen in one’s younger years, but after years of bad habits and choices it will be evident later when his/her body begins to show signs of deterioration or when the individual is not be able to fight off unwanted physical ailments.  If you want to maintain your health choose quality foods that care for the heart, mind, and body. 

References

Domellöf, M., Thorsdottir, I., & Thorstensen, K. (2013). Health effects of different dietary iron intakes: A systematic literature review for the 5th Nordic Nutrition Recommendations. Food & Nutrition Research, 571-22. doi:10.3402/fnr.v57i0.21667

Lewis, C., Smith, K., Taylor, N., & Coe, D. (2001). First place: Member’s guide. Ventura, CA: Gospel Light.

Sizer, F. & Whitney, E. (2014). Nutrition: Concepts and controversies (13th ed.). Mason, OH: Cengage Learning.

Classify Your Current Weight

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Are you at your ideal weight?  How do you know if you are or whether you are underweight or overweight?  The scale that one’s steps on simply reflects a number.  It does not flash warning signs that you are at one of these levels.  You see, there are many who think they are at a healthy weight when in fact they are not or they may think they are fit when in fact that is not true either.  These terms are relative to one’s understanding of healthy weight and fitness.  A person’s body mass index (BMI) is one of the current ways to indicate a person’s weight classification (Lorenzini, 2014).  However, one's BMI does not take into account their body structure nor their ratio of muscle to fat.  As we look at what role an individual's diet has in our weight we must be careful not to be too narrowly focused on mere numbers, but rather we should be mindful of what we eat, how much we exercise, and what our ability is to carry on with our desired activities. 

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Diet is albeit one of the biggest factors in someone’s weight.  Each person’s daily need of calories varies depending on age, weight, activity levels, muscle mass, and body metabolism (Lewis, Smith, Taylor, Coe, 2001).  If you are going to eat a diet high in fat then it is more likely you will be overweight.  If a person continues those habits, it may lead to obesity.  Fat grams count for twice as many calories compared to carbohydrates and protein (Sizer & Whitney, 2014).  It is not hard to understand that if one’s diet is high in fat they will consume large amounts of calories very quickly pushing them over the recommended daily intake and it does not take a very large portion size to do it.  Thus, a person may look at the amount of food visually and think they are not over consuming in the fat category.  According to the United States Department of Agriculture (USDA) (n.d.), the average adult should consume five ounces each of grain and protein, two cups of vegetables, one and a half cups of fruit, and three cups of dairy totaling 1600 calories.  This will ensure a well balanced diet that provides all the essential calories, vitamins, and minerals the body needs to function at its optimal level (Lorenzini, 2014).  Consuming less than the recommended level could lead to being underweight, whereas consuming more could lead to being overweight or even obese. http://www.choosemyplate.gov/

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The more lean muscle tissue a person has the faster his/her metabolism will be and the more fit they will look because muscle is tighter and takes up less room (Lewis et al., 2001).  The USDA (n.d.) also recommends that an adult person get 150 minutes of exercise a day to maintain healthy weight and fitness levels.  Getting enough calories will prevent someone from being underweight.  If a person exercises a lot and does not consume enough calories to replenish the body’s needs that person may become underweight.  Once again, people need to be educated on how much to eat and from what food groups to ensure that they do not fall into the categories of being underweight, overweight, or obese.  

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References

Lewis, C., Smith, K., Taylor, N., & Coe, D. (2001). First place: Member’s guide. Ventura, CA: Gospel Light.

Lorenzini, A. (2014). How much should we weigh for a long and healthy life span? The need to reconcile caloric restriction versus longevity with body mass index versus mortality data. Frontiers in Endocrinology, 51-8. doi:10.3389/fendo.2014.00121

Sizer, F. & Whitney, E. (2014). Nutrition: Concepts and controversies (13th ed.). Mason, OH: Cengage Learning

United States Department of Agriculture. (n.d.). Choose my plate.gov. Retrieved from http://www.choosemyplate.gov/

Your Complex Body Factory

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Questions, questions, the mind has so many questions.  Why should a person not eat sugar and fat all day long?  They taste good and provide a body with energy so what is the big deal about the types of food a person eats?  Do you ever wonder how the food you eat creates energy for your body to run on?  Do you care why it is important for a person to eat healthy foods? 

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If you put the wrong type of fuel in a car, it may spit, sputter, and not run very smoothly or worse yet it may not work at all.  Not all food is created equally, therefore, it is important for a person to know what the food they eat does and does not do for their body.  How about taking a tour through your body to find out what happens to the sources of energy we call carbohydrates, fat, and protein. 

Of course, sweet, salty, and fatty foods taste good and that is because the taste buds in the mouth like them.  The mouth is the very first part of your body’s digestive system that begins to crush food into bits with the teeth and tongue that can be swallowed to prevent choking (Kong & Singh, 2008; Sizer & Whitney, 2014).  However, the mouth has other important jobs like producing saliva to eliminate rough edges on food that could harm the esophagus and to help the food continue through the digestive tract.  The body cannot use that food you have eaten until the energy and nutrients are broken down into something useful to the body’s cells and tissues. 

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The esophagus’s tubular makeup is filled with peristalsis muscles that mash and squeeze the food into what experts call chyme, which is just a technical term for broken down food mixed with saliva (The Digestive Video, 2012).  The next rest stop for the chyme is the multi-compartmental stomach that holds, forces, and eventually injects the chyme into the small intestine.  That long tubular small intestine is where cells exchange nutrients between its walls and the rest of the body before entering the colon or large intestine (Sizer & Whitney, 2014; Kong & Singh, 2008).  After the colon is done with the food mass it secretes the leftover waste into the rectum and out through the anus (The Digestive Video, 2012).    

So now that you know the path your food travels, how do the energy and nutrients become useful to the body?  Think of it this way.  The digestive factory has numerous storage units full of useful stuff, but until the expert scientist shows up it is just stuff.  Herein lies the importance of the pancreas, gall bladder, and small intestine as co-laborers preparing the chyme mixture to be useful and absorbed by injecting bile and juices into it, whereby enzymes break the chyme down even further into pieces for the intestinal system to absorb them (Kong & Singh, 2008; Sizer & Whitney, 2014).  

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The more natural a food is the easier it is for the body to process and become absorbed as energy.  Take for example a banana or sunflower seeds.  The mouth with its saliva enzymes break open the seeds for digestion to release the nutrients and the banana’s starchy makeup gets broken down into sugars the body can absorb when it reaches the stomach and small intestine.  In the stomach, the protein in the sunflower seeds is unwound, clipped, and the chyme travels into the small intestine to be absorbed.  The small villi in the intestinal walls move nutrients back and forth through to the rest of the body’s cellular tissues and bloodstream (Sizer & Whitney, 2014).  From there the lymph system transports fat and fat-soluble vitamins to blood vessels close to the heart.  If there is too much fat or the highly saturated fat and it builds up near the heart, it can cause cardiovascular disease restricting blood flow and forcing the heart to work harder.  This is why food items that are carbohydrates and proteins are better and easier to be digested and utilize the nutrients. 

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Every body wants the best source of energy it can get.  Do you give your body the best for it or do you eat what makes you happiest?  Think about this next time you take a bite of that food you are going to have for breakfast.  Give your body wholesome, lean, ready to be used food so that you will have an abundance of energy for your body factory to run efficiently. 

References

Kong, F., & Singh, R. P. (2008). Disintegration of solid foods in human stomach. Journal of Food Science, 73(5), R67-R80. doi:10.1111/j.1750-3841.2008.00766.x

Sizer, F. & Whitney, E. (2014). Nutrition: Concepts and controversies (13th ed.). Mason, OH: Cengage Learning.

The Digestive System. (2012). YouTube. Retrieved from http://www.youtube.com/watch?v=Z7xKYNz9AS0&feature=related 

Macro vs Micro Nutrients

What are they, what’s the difference and why does it matter?

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Nutrients are what gives a person energy, repairs their body tissues, and creates a strong physical body that grows and thrives (Sizer & Whitney, 2014).  The human body needs varying amounts of nutrients at different stages of life to survive and continue to grow.  During the first 10-15 years of life the body is growing rapidly and changing, however, in a person’s middle to late adulthood and senior years the body is in a maintenance phase (Herman et al., 2014; De Jager et al., 2014).  Some nutrients are needed in large amounts and they are called macronutrients, whereas other nutrients are needed in smaller amounts, thus they are called micronutrients (Sizer & Whitney, 2014).  Of the six nutrients water, carbohydrates, protein, and fat are macronutrients, and comparatively vitamins and minerals are micronutrients.

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What do these nutrients do for the body?  That is a great question with a very important answer.  Water is so important because without it a person will die within a few days.  The human body is about 60 percent water allowing blood to cycle and tissues to receive vitamins and minerals, in addition, the brain and lungs are 70-90 percent water respectively (Anspaugh, Hamrick, & Rosato, 2011; Sizer & Whitney, 2014).  Water can be consumed through food, as well as liquid sources.  Therefore, one can see that if a person does not get enough water their organs cannot function properly or for very long.

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Carbohydrates, fats, and proteins make the human body run because they are the energy sources (Sizer & Whitney, 2014; Herman et al., 2014).  In essence, they are the fuel that human’s put into their bodies each day to get them from place to place, think, breathe, and sustain their life (De Jager et al., 2014).  Some provide energy more rapidly, whereas others need to be processed and converted into storage units for later use (Sizer & Whitney, 2014).  Protein is an awesome energy source because it is long-lasting meaning because it does not burn up quickly and the amino acids within proteins help repair the body’s tissues when they are used, stressed, and damaged (Sizer & Whitney, 2014; Anspaugh, Hamrick, & Rosato, 2011).  Think of protein as the little carpenters running throughout the body while you sleep repairing the walls of your house.  They are pretty impressive and 

important.

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Sources of carbohydrates are fruits, vegetables, and grains.  The more natural the better for the body because they do not have fillers or additives added to them like boxed, prepared food does.  Fat is present in liquid form of oils made from vegetables and nuts, within beans, nuts, meats, and eggs.  Some fat sources are healthier because they are mono and polyunsaturated versus saturated (Sizer & Whitney, 2014).  The less saturation of the molecules the better the source is for the human body.  Furthermore, protein comes from meats, nuts, legumes, and tofu.  Protein sources that are lean, meaning they have less fat in them, are healthier choices because too much fat leads to obesity, diabetes, and cardiovascular disease.  Lean turkey, ham, egg whites, nuts, and beans are all great ways to take in protein.

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Vitamins and minerals are micronutrients, but they make a monumental difference to the function and immunity of the entire human body from eyes to feet (Herman et al., 2014; Sizer & Whitney, 2014).  These micronutrients regulate body functions and serve as antioxidants preventing diseases in all areas of the body (Sizer & Whitney, 2014).  People can take their body functions for granted, however, when sickness or disease rear their ugly heads a person might start pumping in vitamins like C, D, A, B, E, and minerals like potassium, iron, and calcium.  If you want your body to function well and live long give it the best energy sources and the right amount of vitamins and minerals.  Eat well and be strong.  

References

Anspaugh, D. J., Hamrick, M. H., & Rosato, F. D. (2011). Wellness: Concepts and applications (8th ed.). New York, NY: McGraw-Hill. 

Herman, D., Taylor Baer, M., Adams, E., Cunningham-Sabo, L., Duran, N., Johnson, D., & Yakes, E. (2014). Life course perspective: Evidence for the role of nutrition. Maternal & Child Health Journal, 18(2), 450-461. doi:10.1007/s10995-013-1280-3

De Jager, C. A., Dye, L., Bruin, E. A., Butler, L., Fletcher, J., Lamport, D. J., & ... Wesnes, K. (2014). Criteria for validation and selection of cognitive tests for investigating the effects of foods and nutrients. Nutrition Reviews, 72(3), 162-179. doi:10.1111/nure.12094

Sizer, F. & Whitney, E. (2014). Nutrition: Concepts and controversies (13th ed.). Mason, OH: Cengage Learning.

Life's Factors - Make the Most of Them

Why We Do What We Do

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There are a barrage of factors that affect what a person eats, how much they eat, and with whom they eat it.  One’s ethnicity, cultural heritage, and demographic location influences the types of foods people eat (Sizer & Whitney, 2014).  In addition, I have hinted previously about the social influence others have on an individual when it comes to what they eat.  Family gatherings are such a blessing or are they the setting for obesity waiting to happen?  Do family functions include temptations to indulge on unhealthy food or do you eat only those healthy things like a turkey sandwich, broccoli, and an apple?  It is not uncommon for social gatherings with friends and family to include large amounts of both healthy and unhealthy food choices.  For every healthy item like a watermelon, there might be a plate of cookies and cupcakes or there might be bowl of chips and yummy cheese dip alongside that bowl of romaine salad.  Which will you choose and what psychological factors push you one way or the other?

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As people congregate, they might stand around the food.  Your friend says, “You have got to try this awesome dip on these mouthwatering chips”.  If you know the chips and dip are filled with saturated fat, do you choose them knowing they are unhealthy and say no thanks to your peer-pressuring friend or do you put some on your plate?  This is one example of how our social circles of influence shape our decisions.   Psychologically you know they are poor choices if eaten in abundance, therefore, your mind finds a balance and has just a few.  This is an example of how both social and psychological factors shape one’s decision of what to eat. 

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Philosophically there are other reasons why a person eats what he/she does.  Maybe it is what the parent of food preparer made and that is all there is to eat.  Those deep-fried chicken nuggets, burritos, corndogs, and french fries, or Asian foods like orange chicken and chow mein sure look delicious.  Sometimes a person may not want to waste food since there may be a shortage of it so the person eats it even if it is unhealthy or something they do not like. 

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Another example is when the governing agencies restrict what people have available to eat (Neuwirth, 2014).  In the United States, the government limits choices at public schools, whereas in other countries, they might limit what is sold in stores or it may be too costly for all socioeconomic classes to afford.  Thus, people know what they should eat to stay healthy, but others are restricting their choices.  Should the government have control of this?  If there is national health coverage in that country the government may deem they have the right to. 

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People look to get the most for their money and this too affects what items they buy despite the healthiness of them (Talukdar & Lindsey, 2013).  If an apple costs a dollar and can be shared by one or two people, but a loaf of white enriched bread can feed ten people then that leads people to choose one food over another despite their knowledge that fruit is more nutritious.  Their physical bodies need food and there is only so much money with which to buy food, thus to eat or go hungry motivates a person (Talukdar & Lindsey, 2013).  A person’s physical location also influences what types of food they are able to attain (Sizer & Whitney, 2014).  In urban areas, fresh foods may be sparse so they eat high fat convenience foods or in rural agricultural areas families might eat more high fat beef products or fresh foods grown in gardens.  One’s proximity to food makes a difference. 

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The availability and preference for foods driven by many factors makes life choices difficult to balance regarding health.  As society works to improve these factors there is hope that each person has access to healthy food choices whether supplemented by government programs or market availability (Neuwirth, 2014; Talukdar & Lindsey, 2013).  Each new day there are things each person can be doing to improve their health and the health of others so let us work together for the good of all.  

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References

Neuwirth, R. J. (2014). ''Novel food' for thought' on law and policymaking in the global creative economy. European Journal of Law And Economics, 37(1), 13-50. doi:http://dx.doi.org.proxy-library.ashford.edu/10.1007/s10657-013-9415-y

Sizer, F. & Whitney, E. (2014). Nutrition: Concepts and Controversies (13th ed.). Mason, OH: Cengage Learning.

Talukdar, D., & Lindsey, C. (2013). To buy or not to buy: Consumers' demand response patterns for healthy versus unhealthy food. Journal of Marketing, 77(2), 124-138. Retrieved from http://web.a.ebscohost.com.proxy-library.ashford.edu/ehost/pdfviewer/pdfviewer?vid=3&sid=9a597ee8-057d-470b-b5b0-49debb2fa5da%40sessionmgr4005&hid=4212

Bits of a Healthy Diet & Obstacles

What makes up a healthy diet?  Is fat-free the way to go or should a person avoid those no good carbohydrates so many fad diets say are the culprit to being overweight?  These are good questions because the average person is bombarded hourly with some sort of image depicting these claims along with testimonials from famous or not-so-famous people telling others what worked for them.  So let us look into what makes up a healthy diet, as well as what obstacles a person might need to overcome to make it a reality. 

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A healthy diet is one that includes all the food groups in balance with one another.  This means that all foods are good and beneficial in the right amounts.  No, a person should not live on bread alone nor should an individual solely eat fruits and vegetables.  Oh yes, we have all heard of those high protein diets too.  Breaking this down into something that it attainable is how a person can actually implement a balanced diet. 

According to wellness authors Anspaugh, Hamrick, and Rosato (2011) and Sizer and Whitney (2014), one’s daily dietary intake, their diet, should include around three to four cups each of fresh fruits and vegetables or one and a half cups if cooked, pureed, or frozen because they are more compressed.  This may seem like a lot, but that would be roughly one medium size orange and a banana, in addition to 20 mini carrots, a few stalks of celery, and a cup of raw spinach (Lewis, Smith, Taylor, & Coe, 2001).  These are all very attainable amounts and one salad can supply a day’s worth of fresh vegetables.  Eat some fruit for breakfast and afternoon snack and you have your body’s daily need for fruit too. 

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Now onto something a little more filling like lean meats for your body’s daily protein needs.  An egg for breakfast can supply one ounce of protein and a half of an exchange of fat and if combined with a piece of whole grain bread with a tablespoon of peanut butter that adds another ounce each of carbohydrates, protein, and fat (Lewis et al., 2001).  This well-rounded breakfast enjoyed with a half a cup of fresh orange juice will provide one’s body with a balance of foods from four of the six main energy needs.  The aforementioned meal of a nice salad topped with some cut up lean turkey or ham and a cup of yogurt will make for a great lunch and include a day’s worth of vegetables and one serving of milk or dairy. 

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Depending on a person’s age and weight, as well as their activity level will determine how much of each of the six food groups a person should consume.  Each person needs fat, protein, fruits, vegetables, grains, and dairy to get all the necessary vitamins, minerals, and energy for their body to function at its peak.  Consuming in one category and ignoring the others will leave the body deficient in some form. 

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Obstacles come in many forms for someone trying to eat a balanced, nutritious diet.  Some have years of bad habits and lifestyle choices to relearn or discard.  Others have family and friends telling him/her it is a waste of time or that it is too hard.  Lastly, some have limited resources, understanding, and time.  Each person has 24 hours in a day.  How efficient a person is with their time is a huge factor in eating healthy.  For example, a person can watch a 30-minute television show in the evening or make a salad they are going to take to work for lunch the next day.  Others might choose to make a little extra in their evening meal and put the leftovers in small containers to take to work or school for lunch.  This one simple trick does not have to take any extra time, but it does take planning.  Planning or managing one’s time is a huge obstacle for people to becoming healthy eaters, but it does not have to be if one will learn simple methods of how to do two things at one time like making extra for the next day. 

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Another obstacle might be resources like finances or understanding.  There is an abundance of free information on the Internet or flyers at grocery stores that if one wants to learn the information is available.  Take and use what has been provided rather than walking by or not utilizing the abundance of information at one’s fingertips. 

A major obstacle is retraining our minds to want to eat healthier and then choosing healthy foods not by our mind’s cravings, but rather by what our bodies long for in nutritious foods mentioned earlier.  For parents who prepare the food they have the capacity to shape their children’s habits, thus if a parent models for their child they can change their present situation, as well as theirs’ and their child’s future.  That is a big impact. 

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One’s social network has a large influence and sometimes this can be an obstacle.  This affects many things beyond one’s food choices.  In regards to this, it comes down to doing what is best for oneself and each person makes his/her own choices.  No one shoves food in a person’s mouth or makes them stop at a fast-food restaurant.  Taking responsibility for one’s choices is the bottom line and I will say it again, again, and again.  If a person fails to plan then they plan to fail.  Take healthy snacks in the car when traveling such a beef jerky, nuts, mini carrots, apples, and so forth.  Plan ahead for each day and be prepared for what lies ahead.  This way a person can run their life instead of their life running them.   

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References

Anspaugh, D. J., Hamrick, M. H., & Rosato, F. D. (2011). Wellness: Concepts and applications (8th ed.). New York, NY: McGraw-Hill. 

Lewis, C., Smith, K., Taylor, N., & Coe, D. (2001). First place: Member’s Guide. Ventura, CA: Gospel Light.

Sizer, F. & Whitney, E. (2014). Nutrition: Concepts and Controversies (13th ed.). Mason, OH: Cengage Learning.