Final HE102 Nutrition In A Changing World Due Date Mo 803479

Final He102 Nutrition In A Changing Worlddue Date Monday 51320192

Please identify Jack’s BMI (You must show calculation for credit). What is his weight status? Explain four risk factors associated with his current weight status. Define body composition, state a healthy body fat percentage for Jack, and explain one method to measure body composition. Define EER, show your calculation for Jack’s EER based on his lifestyle, and discuss one weight loss surgery option along with potential dangers or side effects. Determine if Jack qualifies based on typical criteria.

Paper For Above instruction

Jack’s Body Mass Index (BMI) can be calculated using the formula: BMI = weight (kg) / height (m)^2. First, convert his weight and height into metric units. Jack weighs 235 lbs, which is approximately 106.6 kg (since 1 lb = 0.453592 kg). His height is 5 feet 10 inches, which converts to 70 inches or approximately 1.778 meters (1 inch = 0.0254 m).

Calculation: BMI = 106.6 kg / (1.778 m)^2 ≈ 106.6 / 3.161 ≈ 33.7. According to the CDC BMI categories, a BMI of 33.7 falls into the ‘Obese’ class (BMI ≥ 30).

Jack’s weight status is classified as obese, which significantly increases his risk for various health complications such as cardiovascular disease, type 2 diabetes, hypertension, and certain cancers. Four risk factors associated with his current weight include:

1. Elevated blood pressure, which increases the risk of heart disease and stroke.
2. Insulin resistance and potential development of type 2 diabetes.
3. High levels of LDL cholesterol contributing to atherosclerosis.
4. Joint problems and mobility issues due to excess weight.

Body composition refers to the proportion of fat, muscle, bone, and other tissues that make up total body weight. A healthy body fat percentage for Jack, given his age and fit background, is approximately 15-20% for males. A healthy range helps ensure sufficient muscle mass while minimizing excess fat that can impair health.

One reliable method to measure body composition is skinfold caliper testing, which estimates body fat percentage by measuring the thickness of subcutaneous fat at specific body sites. Alternatively, dual-energy X-ray absorptiometry (DXA) provides detailed assessments of bone density, fat, and lean tissue distribution.

The Estimated Energy Requirement (EER) is the average dietary energy intake predicted to maintain energy balance in healthy individuals. For Jack, with a sedentary lifestyle, EER can be calculated using the following formula for men:

EER = 662 - (9.53 × age) + PA × (15.91 × weight in kg + 539.6 × height in meters)

Assuming sedentary activity level: PA = 1.0

Calculation:

EER = 662 - (9.53 × 28) + 1.0 × (15.91 × 106.6 + 539.6 × 1.778) = 662 - 267.3 + (1698.1 + 960.0) = 662 - 267.3 + 2658.1 ≈ 3052.8 kcal/day.

Concerning weight loss surgery, one common option is gastric bypass (Roux-en-Y). This procedure involves creating a small stomach pouch and rerouting the small intestine to limit food intake and nutrient absorption. Potential dangers include risk of infection, nutritional deficiencies (such as vitamin B12, iron, calcium), and complications like dumping syndrome. Jack likely qualifies if his BMI exceeds 40 or exceeds 35 with obesity-related health conditions; given his BMI of 33.7, he may not currently qualify for surgery under typical guidelines, but consultation with healthcare providers is essential.

Exercise Recommendations

The U.S. Department of Health and Human Services recommends for healthy adults under 65:

• Moderate & Vigorous Intensity Activity: At least 150 minutes per week of moderate-intensity aerobic activity, or 75 minutes of vigorous activity, or an equivalent combination.
• Strength Training: Muscle-strengthening activities involving all major muscle groups on two or more days per week.

Based on these recommendations, individuals should aim for at least 30 minutes of moderate activity five days a week or 25 minutes of vigorous activity three times per week, plus strength training sessions.

Incorporating exercises to meet these minimums:

• a) Cardiovascular exercise: brisk walking or jogging for at least 30 minutes, five times per week.
• b) Strength exercises: weight lifting or resistance training using body weight, two to three times per week, covering major muscle groups.

Target Heart Rate (THR) calculations:

Maximal Heart Rate (MHR) = 220 - age = 220 - 28 = 192 bpm

For moderate intensity (50-70% of MHR):

Lower bound: 0.50 × 192 = 96 bpm

Upper bound: 0.70 × 192 = 134 bpm

Thus, the target heart rate zone for moderate exercise: 96-134 bpm.

For vigorous intensity (70-85%):

Lower bound: 0.70 × 192 = 134 bpm

Upper bound: 0.85 × 192 ≈ 163 bpm

Vigorous intensity zone: 134-163 bpm.

Macronutrients for Fuel

Carbohydrates are the primary energy source because human cells rely on glucose derived from carbs for quick, efficient energy production. Fats provide a dense energy source, especially during prolonged, lower-intensity activities, as they supply a substantial amount of ATP per unit weight. The body prefers glucose for energy because it can be rapidly metabolized, and it is the preferred fuel for brain function and red blood cells. Fats, stored as triglycerides, are used during extended, moderate activities when oxygen supply is adequate.

Protein is recommended as a minimal energy source because it plays essential roles in muscle repair, enzyme function, and immune response. Excessive reliance on protein for energy can impair these functions and lead to muscle loss and other health issues. Proteins are primarily structural and functional molecules; their primary energy function is secondary, activated when carbohydrate and fat stores are depleted.

Fluid Intake Recommendations

For marathon running, fluid intake should be tailored to prevent dehydration while avoiding overhydration.

• Before: Consume approximately 500 mL of water 2-3 hours before the run to ensure hydration.
• During: Drink approximately 150-250 mL every 15-20 minutes, depending on sweat rate and environmental conditions.
• After: Replenish lost fluids by drinking approximately 450-675 mL within the first 30 minutes post-run.

Regarding types of fluids:

• Before: Water or a sports drink containing electrolytes if running over an hour.
• During: Sports drinks with electrolytes and carbohydrates for sustained energy and electrolyte replacement.
• After: Water and electrolyte-rich beverages to replace lost salts and rehydrate.

Ergogenic Aids: DHEA

An ergogenic aid is a substance or technique intended to enhance athletic performance, endurance, or recovery. DHEA (dehydroepiandrosterone) is a hormonal supplement purported to boost stamina and muscle strength. Research evidence on DHEA’s effectiveness is mixed; some studies suggest minor benefits, while others find no significant impact. Side effects can include hormonal imbalances, mood swings, acne, hair loss, and increased risk of hormone-sensitive conditions. It may also be banned in competitive sports by agencies like WADA. Jack does not currently meet the qualifications for weight loss surgery based solely on BMI, but if he progresses or develops comorbidities, eligibility may change; assessment by healthcare professionals is necessary.

Food Safety Concerns

Food additives are ingredients added to processed foods to serve various functions such as preservation, flavor enhancement, or texture modification. For two processed foods chosen:

Food A: Example - Packaged Breakfast Cereal

• Ingredients: Whole grain oats, sugar, corn syrup, artificial flavor, preservatives, coloring, salt.

• Direct Food Additives: Preservatives (e.g., sodium benzoate), coloring (e.g., tartrazine), artificial flavor, sweeteners.

• Purpose: Preservation to prevent microbial growth, coloring for visual appeal, flavor enhancement, and sweetness for taste.

• Possible Health Risks: Sodium benzoate has been linked to hyperactivity and potential carcinogenic effects; artificial dyes may cause allergic reactions or behavioral issues in children.

Food B: Example - Frozen Processed Pizza

• Ingredients: Enriched wheat flour, tomato sauce, cheese, preservatives, flavor enhancers, coloring agents.

• Direct Food Additives: Sodium nitrate/nitrite (preservatives), flavor enhancers (e.g., monosodium glutamate), coloring agents, stabilizers.

• Purpose: Preservation, flavor enhancement, maintaining product stability, and attractive appearance.

• Possible Health Risks: Nitrates and nitrites may form carcinogenic nitrosamines; MSG may cause headaches or allergic reactions in sensitive individuals.
• Nutrition for a Lifetime
• Pregnancy
• Proper weight gain during pregnancy is crucial for fetal development and maternal health. The recommended weight gain depends on pre-pregnancy BMI; for a woman with a normal BMI (18.5-24.9), the typical recommendation is 25-35 pounds. Gaining too little increases risks like preterm birth and low birth weight, while excessive weight gain raises the risk of gestational diabetes, hypertension, and delivery complications. It is essential to gain weight gradually through balanced nutrition.
• Infant Nutrition
• Replacing iron-fortified formula with 2% milk at 2 months is not advisable; infants require formula or breast milk because they provide essential nutrients tailored for growth. Cow’s milk lacks the necessary iron, vitamin E, and fatty acids needed for infants, and can cause gastrointestinal irritation and iron deficiency anemia.
• Overweight Preschool Child
• If James remains overweight, possible consequences include early onset of type 2 diabetes, hypertension, joint problems, and social or emotional challenges. To promote healthy weight, recommend family-based interventions such as balanced diet, regular physical activity, limiting screen time, and encouraging family meals.
• Adult Lifestyle Diseases
• Common lifestyle diseases linked to poor nutrition include heart disease, stroke, type 2 diabetes, and certain cancers. Observing relatives' health issues can highlight potential risks and motivate lifestyle change, such as adopting a balanced diet rich in fruits, vegetables, whole grains, and lean proteins, combined with regular physical activity.
• Older Adults Nutritional Challenges
• Food considerations for a 71-year-old woman include incorporating foods rich in vitamins A, D, B-12, calcium, and potassium: fatty fish like salmon and fortified dairy products for vitamin D; leafy greens and carrots for vitamin A; eggs and fortified cereals for vitamin B-12; dairy, leafy greens, and fish for calcium; bananas and potatoes for potassium. Challenges include reduced appetite, dental issues, difficulty chewing, and limited mobility affecting shopping and cooking.
• Food Rules
• Top 10 Food Rules

1. Eat real, whole foods rather than processed foods. – It promotes better nutrition and fewer additives.
2. Eat more fruits and vegetables. – Rich in vitamins, fiber, and antioxidants.
3. Choose whole grains over refined grains. – Provides more fiber and nutrients.
4. Limit added sugars. – Reduces risk of obesity, diabetes, and dental issues.
5. Consume healthy fats, such as nuts and olive oil. – Supports heart health.
6. Maintain portion control. – Prevents overeating and weight gain.
7. Stay hydrated with water. – Optimal for bodily functions and metabolism.
8. Avoid artificial additives whenever possible. – To reduce health risks associated with preservatives and dyes.
9. Plan meals ahead to avoid impulsive unhealthy choices. – Encourages balanced nutrition.
10. Limit fast food consumption. – For better weight management and nutrition quality.

Following these rules for one day, I found it manageable to select fruits, vegetables, and whole grains, and avoid sugary snacks. Incorporating food rules into daily life improves nutritional habits over time.

Michael Pollan’s “In Defense of Food” Summary

1. Eat food, not too much, mainly plants.
2. Avoid ingredients you can’t pronounce.
3. Eat traditional diets rich in natural ingredients.
4. Balance your diet and enjoy your food.
5. Respect food as nourishment, not just calories.
6. Be mindful of processed food marketing.
7. Cook more at home to control ingredients.
8. Read labels carefully to avoid unhealthy additives.
9. Prioritize whole foods over supplements.
10. Eat in moderation and savor your meals.

Pollan emphasizes returning to traditional, minimally processed foods, fostering mindful eating habits. This aligns with course lessons advocating whole foods, moderation, and understanding food labels for better health outcomes. The film underscores that the modern industrial food system complicates healthy eating, reinforcing the importance of making conscious choices.

References

• Center for Disease Control and Prevention (CDC). (2020). Body Mass Index (BMI). https://www.cdc.gov/obesity/adult/defining.html
• U.S. Department of Health and Human Services. (2018). Physical Activity Guidelines for Americans, 2nd Edition. https://health.gov/paguidelines/second-edition/
• Academy of Nutrition and Dietetics. (2020). Macronutrients. https://www.eatright.org/health/wellness/nutrition/macronutrients
• Dietitians of Canada. (2019). Fluid Intake Recommendations. https://www.dietitians.ca/Your-Health/Nutrition-Awareness/Water-and-Hydration
• WADA. (2022). List of Prohibited Substances and Methods. https://www.wada-ama.org/en/prohibited-list
• Harvard T.H. Chan School of Public Health. (2019). Food Additives and Your Health. https://www.hsph.harvard.edu/nutritionsource/food-features/food-additives/
• American College of Obstetricians and Gynecologists. (2020). Nutrition During Pregnancy. https://www.acog.org/womens-health/faqs/nutrition-during-pregnancy
• American Academy of Pediatrics. (2019). Infant Nutrition and Feeding. https://pediatrics.aappublications.org/content/143/3/e20183267
• Harvard School of Public Health. (2018). Childhood Obesity. https://www.hsph.harvard.edu/nutritionsource/population-strategies/childhood-obesity/
• Minnesota Department of Health. (2017). Older Adults & Nutrition. https://www.health.state.mn.us/people/eatingwell/healthymn/olderadults.html