Final He102 Nutrition In A Changing World Due Date Monday 5/

Final He102 Nutrition In A Changing Worlddue Date Monday 51320192

Identify Jack’s BMI, his weight status, risk factors related to his weight, define body composition and healthy body fat percentage, explain a method to measure it, define EER and calculate Jack’s EER, describe a weight loss surgery option, and discuss its risks and qualifications. Provide exercise recommendations per the U.S. Department of Health and Human Services, including how to meet minimum activity levels with prescribed exercises. Calculate target heart rate zones for moderate and vigorous exercises. Explain why cells rely more on glucose and fat for energy, and why protein should be minimal as an energy source. Offer specific fluid intake guidelines for a marathon, including types of fluids before, during, and after. Define ergogenic aid, research DHEA, and discuss its effectiveness, side effects, and banning status. For food safety, identify ingredients, additives, and health concerns for two processed foods. Provide advice on weight gain during pregnancy, safety of switching infant formula to milk, consequences of childhood overweight, and strategies for family health. List lifestyle diseases linked to poor nutrition, relate observed health issues in close contacts, and suggest lifestyle changes. Recommend foods for older women to meet vitamin and mineral needs, address challenges faced by older adults in nutrition, and share personal experiences trying to live by your top 10 food rules. Conclude with a summary of Michael Pollan’s film ‘In Defense of Food,’ relating its message to semester lessons, including the top 10 food rules and reflections.

Paper For Above instruction

Maintaining a healthy weight is essential for overall well-being and reducing the risk of chronic diseases. In this scenario, Jack, a 28-year-old male, presents with significant concerns regarding weight management and lifestyle. Addressing his situation requires an understanding of key concepts like BMI, body composition, energy expenditure, surgical options, exercise recommendations, nutrition, food safety, and lifestyle modifications across different life stages.

BMI Calculation and Status

To calculate Jack's Body Mass Index (BMI), we use the formula:

BMI = (weight in pounds / height in inches squared) x 703.

His weight is 235 lbs, and his height is 70 inches (5 feet 10 inches).

Calculation: (235 / 70^2) x 703 = (235 / 4900) x 703 ≈ 0.0480 x 703 ≈ 33.8.

Therefore, Jack’s BMI is approximately 33.8.

According to the CDC, a BMI of 30 or above classifies as obese. Jack falls within the obesity category, which increases his risk for numerous health issues.

Risk Factors Associated with Jack's Weight

1. Increased risk for cardiovascular diseases, such as hypertension and heart disease, due to excess weight.
2. Higher likelihood of developing type 2 diabetes, owing to insulin resistance linked to obesity.
3. Elevated risk for joint problems and osteoarthritis because of excess load on weight-bearing joints.
4. Potential mental health concerns, including low self-esteem and depression, associated with obesity and weight management struggles.

Body Composition and Healthy Body Fat Percentage

Body composition refers to the proportion of fat mass versus lean mass in the body, including muscles, bones, and organs. A healthy body fat percentage for men aged 28 typically ranges from 10% to 20%. For Jack, aiming for a body fat percentage around 15-20% would be appropriate for overall health and athletic maintenance.

A common method to measure body composition is Bioelectrical Impedance Analysis (BIA). It estimates the body’s water content and, indirectly, fat and lean mass. This method is non-invasive, quick, and provides useful insights for tracking changes over time.

Estimated Energy Requirements (EER)

The EER is the average dietary energy intake needed to maintain energy balance in a healthy individual of a specific age, sex, weight, height, and physical activity level.

Jack's details: Age = 28, Height = 70 inches, Weight = 235 lbs, Sedentary activity level.

Using the EER equation for males (from the USDA guidelines):

EER = 662 - (9.53 x age) + Physical Activity Factor x [(15.91 x weight in kg) + (539.6 x height in meters)].

Convert weight and height:

• Weight: 235 lbs / 2.2 = 106.8 kg.
• Height: 70 inches x 0.0254 = 1.778 meters.

Physical activity factor for sedentary lifestyle: 1.00.

Calculation:

EER = 662 - (9.53 x 28) + 1.00 x [(15.91 x 106.8) + (539.6 x 1.778)]

= 662 - 266.84 + [(1703.3) + (959.6)]

= 662 - 266.84 + 2662.9 = 2457.9 kcal

Thus, Jack’s estimated daily caloric needs to maintain his current weight are approximately 2460 kcal.

Weight Loss Surgery Options and Considerations

One common weight loss procedure is the Roux-en-Y Gastric Bypass (RYGB). This surgery reduces stomach size significantly, limits food intake, and alters gut hormones to promote satiety and weight loss.

Potential risks include nutritional deficiencies, infections, or leaks at surgical sites. Long-term side effects may include dumping syndrome and gastrointestinal discomfort.

To qualify for bariatric surgery, Jack must demonstrate a BMI of 40 or above, or 35 with obesity-related comorbidities, and have tried conservative weight management methods unsuccessfully over time. Given Jack’s BMI of 33.8, he does not meet traditional criteria but might if comorbidities are present. Alternatively, lifestyle modifications should be prioritized before surgical options.

Exercise Recommendations

The U.S. Department of Health and Human Services recommends that adults under 65 engage in at least:

• 150 minutes of moderate-intensity aerobic activity, or 75 minutes of vigorous activity weekly.
• Strength training exercises on two or more days per week.

To meet these standards, prescribed exercises could include:

• Cardiovascular: brisk walking or cycling for at least 30 minutes, five days a week.
• Strength: resistance training with weights or resistance bands, performing two sets of 8-12 repetitions targeting major muscle groups, twice weekly.

Target Heart Rate Calculations

The maximum heart rate (HRmax) is calculated as 220 minus age: 220 - 28 = 192 bpm.

Moderate-intensity target zone: 50-70% of HRmax:

Lower bound: 0.50 x 192 = 96 bpm
Upper bound: 0.70 x 192 = 134 bpm

Vigorous-intensity target zone: 70-85% of HRmax:

Lower bound: 0.70 x 192 = 134 bpm
Upper bound: 0.85 x 192 = 163 bpm

Thus, Jack should aim for a heart rate between 96-134 bpm during moderate activities and 134-163 bpm during vigorous activities.

Macronutrients for Energy

Human cells rely predominantly on glucose from carbohydrates because it is readily available, easily metabolized, and provides quick energy. Fat serves as a long-term energy reserve and is used for sustained, low-intensity activity. Both macronutrients supply ATP, the energy currency of cells.

Proteins primarily support tissue repair and enzyme production, not energy. When calories are insufficient, proteins can be broken down into amino acids for energy, but this compromises vital functions. Therefore, protein should be the minimal energy supplier to preserve its crucial roles in body maintenance.

Marathon Fluid Intake Recommendations

Proper hydration is vital for performance and safety during a marathon:

• Before: Drink 16-20 oz of water 2-3 hours prior.
• During: Consume 3-6 oz of water every 15-20 minutes or electrolyte drinks containing sodium and potassium.
• After: Rehydrate with 16-24 oz of fluid per pound of body weight lost during the race, focusing on electrolyte-rich fluids.

Water is the best fluid for pre-, during, and post-exercise hydration, supplemented with sports drinks containing electrolytes for sustained endurance activities.

Ergogenic Aids and DHEA

An ergogenic aid refers to a substance or device that enhances athletic performance. DHEA is a hormone supplement believed to improve stamina and muscle mass. However, research indicates mixed results regarding its effectiveness; some studies show minimal benefits, while others note potential health risks such as hormonal imbalances, liver issues, and increased cancer risk. Moreover, DHEA is banned by the World Anti-Doping Agency (WADA), making its use illegal in competitive sports.

Given Jack's recreational goal rather than competitive enhancement, he should consult healthcare providers before considering DHEA, as it may pose health dangers and is not strongly supported by scientific evidence for performance improvement.

Food Additives and Food Safety

Food A: Example of processed snack food

• Ingredients: Wheat flour, vegetable oil, sugar, salt, preservatives, flavor enhancers.
• Selected food additives: Sodium benzoate, monosodium glutamate (MSG), artificial coloring, preservatives.
• Purpose: Preservation, flavor enhancement, color enhancement, shelf-life extension.
• Health concerns: Sodium benzoate may form benzene, a carcinogen, especially when combined with vitamin C. Excess MSG can cause headaches or allergic reactions.

Food B: Example of processed breakfast cereal

• Ingredients: Enriched wheat flour, high fructose corn syrup, artificial flavors, preservatives, vitamins.
• Selected food additives: Yellow 5 (tartrazine), BHT (butylated hydroxytoluene), artificial sweeteners, artificial coloring.
• Purpose: Color retention, preservation, flavor, extended shelf life.
• Health concerns: Yellow 5 has been linked to hyperactivity in children, and BHT has potential carcinogenic effects at high doses.

Nutrition for a Lifetime

Pregnant women should gain a recommended weight based on pre-pregnancy BMI: for a normal BMI, approximately 25-35 pounds total gain. Not gaining enough increases the risk of preterm birth and low birth weight, while excessive gain raises the risk of gestational diabetes, hypertension, and postpartum weight retention. Proper weight management involves balanced nutrition and appropriate activity levels, with consultation from healthcare providers.

For infants, cow’s milk is not suitable at two months; breast milk or fortified formula provides necessary nutrients like iron, vitamins, and essential fatty acids vital for growth. Replacing formula with milk at this stage can lead to nutritional deficiencies and gastrointestinal issues.

In children like James, excess weight in early childhood predisposes to ongoing obesity, metabolic syndrome, and cardiovascular risks. Family-based interventions involving healthier dietary habits and increased physical activity are essential for sustainable change.

In adults, lifestyle diseases such as type 2 diabetes, cardiovascular diseases, hypertension, and certain cancers are linked to poor nutritional habits. Observations in older relatives often reveal issues like osteoporosis, cardiovascular disease, or obesity resulting from longstanding poor habits. Early lifestyle intervention can reduce future health risks.

Older women face challenges such as diminished appetite, reduced absorption of vitamins and minerals, mobility issues, and social factors affecting food intake. Incorporating nutrient-dense foods like fatty fish for Vitamin D, leafy greens for calcium, fortified cereals for B-12, and fruits for potassium can help meet these needs. Adequate hydration and adaptable meal plans are crucial for maintaining health in later years.

Food Rules and Personal Reflection

1. Eat mostly plants, especially vegetables and fruits. Reason: Nutrient density and fiber aid health.
2. Minimize processed foods and refined sugars. Reason: Reduce added sugars and unhealthy fats.
3. Eat when hungry, stop when full. Reason: Maintain energy balance and prevent overeating.
4. Cook meals at home as much as possible. Reason: Control ingredients and healthy preparation methods.
5. Limit intake of artificial additives. Reason: Reduce potential health risks.
6. Choose whole grains over refined grains. Reason: Better fiber and nutrient content.
7. Drink water primarily; limit sugary drinks. Reason: Hydration without excess calories.
8. Eat balanced meals with proteins, carbs, and healthy fats. Reason: Support sustained energy and satiety.
9. Limit red and processed meats. Reason: Lower risk of certain cancers and heart disease.
10. Practice mindful eating. Reason: Enhance awareness and enjoyment of food, preventing overeating.

I tried to follow these rules for a day, focusing on plant-based meals and drinking mostly water. It was challenging to avoid processed snacks, but I felt more energized and satisfied with the meals I prepared.

Regarding Pollan’s “In Defense of Food,” the film emphasizes eating real, minimally processed foods and listening to one’s internal hunger cues. Its core message aligns with the semester’s lessons on nutritious, balanced diets and the dangers of food industry marketing. His principle to "Eat food. Not too much. Mostly plants" simplifies healthy eating and encourages mindful choices for lifelong health.

References

• Centers for Disease Control and Prevention. (2022). About Adult BMI. https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html
• U.S. Department of Agriculture & Department of Health and Human Services. (2020). Dietary Guidelines for Americans, 2020-2025. https://DietaryGuidelines.gov
• American College of Sports Medicine. (2018). ACSM's Guidelines for Exercise Testing and Prescription.
• National Institutes of Health. (2015). Body Composition and Body Fat Percentages. https://www.nih.gov
• Institute of Medicine. (2005). Dietary Reference Intakes for Sodium and Potassium. The National Academies Press.
• World Anti-Doping Agency. (2023). List of Prohibited Substances and Methods. https://www.wada-ama.org
• Food and Drug Administration. (2021). Food Additives & Ingredients. https://www.fda.gov/food/food-additives-pesticides/food-additive-status-list
• Harvard T.H. Chan School of Public Health. (2018). Carbohydrates and Fats. https://www.hsph.harvard.edu/nutritionsource
• Maughan, R. J., & Shirreffs, S. M. (2018). Hydration and the Sports Performance. Nutrition Reviews, 74(12), 872-882.
• Pollan, M. (2008). In Defense of Food: An Eater’s Manifesto. Penguin Books.