Nutrition
Food Pyramid Digestion Disorders and Diseases Diets
Food Pyramid
Bread, Cereal, Rice and Pasta Group
This food group is the largest portion of the daily recommended amounts. They provide carbohydrates, a main source of energy for the body. B vitamins, minerals and fibers are also provided by this food group.
Vegetable Group
Vegetables are the main source for vitamins (A and C in particular), fiber and are not high in fat content.
Fruit Group
Fruits are also a rich source of vitamins, mainly C. They are low in both fat and calories.
Milk, Yogurt and Cheese Group
Calcium, an extremely important nutrient, fills the foods in this group. Protein and Vitamin B12 are also contained in this group.
Meat, Poultry, Dry Beans, Eggs and Nuts
Animal products and the other members of this food group are good sources of protein, iron, zinc, and B vitamins.
Fats, Oils and Sweets
Providers of calories with no other nutritional value.
Digestion
The digestive system can be looked at from many of the jobs taking place in it, all of which will be discussed here. The simplest way to look at the digestive system is by concentrating on the anatomical sites which can be separated into the alimentary canal and the accessory organs.
The alimentary canal is the path the things you eat and drink take from the time the enter your body until the time they leave it. Digestion takes place in most of the alimentary canal through the use of enzymes that are secreted by accessory glands.
Mouth - Physical breakdown begins here with chewing. The teeth and tongue are used at this stage to collect the food into a ball called a bolus. The digestion of starches begins here with the help of salivary amylase this is secreted from the salivary glands. The salivary glands also secrete water and mucus that are helpful in forming and moistening the bolus. Collectively, the substance secreted by the salivary glands is called saliva.
Esophagus - The esophagus is a simple passageway for the bolus from the mouth to the stomach.
Stomach - The stomach, with an acidic pH of 1-2, kills germs with its high acidity and further breaks down the bolus. Gastric glands, located in the walls of the stomach, secrete hydrochloric acid (HCl), responsible for the low pH, and pepsinogen, an inactive enzyme that reacts with the acid and becomes an enzyme that helps in the breakdown of protein. Ulcers form when the mucus lining of the stomach is insufficient and the acid and enzymes damage the stomach walls. The food, now a mushy substance called chyme, then enters the small intestine.
Small Intestine - Bile, produced in the liver and stored and concentrated in the gallbladder, as well as many enzymes secreted by the pancreas, react with the chyme in the small intestine. Bile works to break down fats by physical, not chemical, means. The pancreas secretes amylase to digest carbohydrates, lipases for fats and proteases for protein. Bicarbonate is also secreted by the pancreas, a basic substance, which neutralizes the acidity of the chyme to allow the enzymes to work. Internal folds inside the small intestine greatly increase the surface area allowing nutrient absorption to occur.
Large Intestine - The chyme at this point as finished digesting and the large intestine, also known as the colon, absorbs water before excreting the feces.
Nutritional Disorders and Diseases
| Nutrient | Type | RDA | Deficiency Symptoms | Toxicity Symptoms |
| Calcium | Mineral | 1,000-1,500 mg | Muscle spasms, rickets, osteomalacia, osteoporosis | Non-toxic. Supplements are not recommended for individuals with kidney disease or stones. |
| Chromium | Trace Mineral | 200-600 mg | Rare: alterations in the metabolism of fats, carbohydrates, proteins, amino acids | Generally considered non-toxic. Exposure to industrially inhaled chromium has been linked to lung cancer. |
| Copper | Trace Mineral | 0.5-2 mg | Osteoporosis, inability of body to manufacture collagen, fatigue, baldness, slow growth, slows nervous system development, retardation | Nausea, vomiting, abdominal pain, diarrhea, headaches, metallic taste, hemolytic anemia |
| Fluoride | Trace Mineral | 1.5-4 mg | Dental caries, brittle bones | Mottled teeth, osteomalacia, osteoporosis |
| Folic Acid | Water Soluble | 400-1,200 mcg | Anemia, irritability, weakness, sleep disturbances, pallor; sore and reddened tongue | Non-Toxic |
| Iodine | Mineral | 0-150 mcg (most individuals) 150-300 mcg (low iodine diet) | Growth and sexual development can be delayed in children; goiter | Usually Non-Toxic. if under 1,000 mcg/day. High doses can cause headaches, metallic taste in mouth and rash. Doses over 20,000 mcg/day are related to iodide goiter. |
| Iron | Mineral | 15-25 mg (men) 18-30 mg (women) | Anemia, dry, coarse hair, dysphagia, dizziness, fatigue, hair loss, cracked lips or tongue, nervousness, slowed mental response, pallor | Generally considered non-toxic if under 75 mg/day. High doses can cause abdominal cramps, vomiting and diarrhea. Severe overdoses of iron can be considered fatal if medical attention is not sought. |
| Magnesium | Mineral | 500-750 mg | Sleep Disturbances, irritability, rapid heartbeat, confusion, muscle spasms, GI upset | Rarely toxic. Symptoms may include diarrhea, fatigue, and arrhythmia |
| Manganese | Trace Mineral | 15-30 mg | Rare: atherosclerosis, confusion, tremors, elevated cholesterol levels, impaired vision and hearing, skin rash, irritability, increased blood pressure, pancreatic damage, sweating, increased heart rate, mental impairment, grinding of teeth | Usually considered non-toxic. Exposure to industrially inhaled manganese has been linked to psychiatric and nervous disorders. |
| Molybdenum | Trace Mineral | 75 mcg | Rare: increased heart rate, mouth and gum disorders, impotence in older males, increased respiratory rate, night blindness | Non-Toxic |
| Phosphorus | Mineral | 1200 mg | Fatigue, irritability, decreased appetite, bone pain, weakness, skin sensitivity | Rarely toxic. Symptoms may include brittle bones related to loss of calcium (osteoporosis). |
| Potassium | Trace Mineral | 3,500 mg | dry skin, acne, chills, diarrhea, impaired cognitive function, muscle spasms, arrythmia, edema, decreased reflex response, thirst, glucose intolerance, growth retardation, insomnia, elevated cholesterol, decreased blood pressure | Rarely toxic. Symptoms may include arrythmia and heart failure (doses exceeding 18gm/day) |
| Selenium | Mineral | 100-400 mcg (coastal and glaciated regions) 50-200 mcg (other) | Muscle weakness, linked to cancer and heart disease, fatigue, growth retardation, elevated cholesterol levels, susceptibility to infection, sterility | Rarely toxic. Symptoms may include garlic breath, brittle hair and nails, irritability, liver and kidney impairment, metallic taste in mouth, dermatitis, and jaundice. |
| Sodium | Trace Mineral | 2,400 mg | Nausea, vomiting, fatigue, abdominal cramps, dehydration, confusion, depression, dizziness, palpitations, headaches, impaired taste, low blood pressure, seizures | Edema, elevated blood pressure, potassium deficiency, diseases of the liver and kidneys. |
| Vitamin A | Fat Soluble | 5,000-50,000 IU | Poor night vision, macular degeneration, increased risk of cataracts, dry skin. Hearing, taste, smell, nerve damage | Nausea &vomiting, headaches, insomnia, dry skin, joint pain, constipation |
| Vitamin B1
Thiamin |
Water Soluble | 25-300 mg | Mild: appetite & weight loss,
nausea, vomiting, fatigue, nervous system problems
Severe: beri beri, muscle weakness, decreased DTR, edema, enlarged heart |
Generally non-toxic. |
| Vitamin B2
Riboflavin |
Water Soluble | 25-300 mg | Mild: cracks & sores to
corners of the mouth & tongue, red eyes, skin lesions,
dizziness, hair loss, inability to sleep, sensitivity to
light, and poor digestion.
Severe (rare): anemia, nerve disease |
Generally non-toxic. |
| Vitamin B3
Niacin |
Water Soluble | 25-300 mg | Mild: canker sores, diarrhea,
dizziness, fatigue, halitosis, headaches, indigestion,
inability to sleep, loss of appetite, dermatitis
Severe: pellagra |
Nausea, vomiting, abdominal cramps, diarrhea, flushing. Severe: Liver damage, irregular heart rate, rash to large portions of the body, gouty arthritis |
| Vitamin B5
Pantothenic Acid |
Water Soluble | 25-300 mg | Rare: Nausea, vomiting, fatigue, headache, tingling in the hands, sleep disturbances, abdominal pains & cramps | Generally considered non-toxic. |
| Vitamin B6
Pyridoxine |
Water Soluble | 1.5-2 mg | Anemia, seizures, headaches, nausea, dry & flaky skin, sore tongue, cracks on mouth, vomiting | Generally considered non-toxic. High doses (2000-6000 mg/day) can cause nerve disorders. |
| Vitamin B12
Cyanocobalamin |
Water Soluble | 25-500 mg | Unsteady gait, chronic fatigue, constipation, depression, digestive disturbances, dizziness, drowsiness, liver enlargement, hallucinations, headaches, inflammation of the tongue, irritability, mood swings, nerve disorders, palpitations, pernicious anemia, tinnitus, spinal cord degeneration | Generally considered non-toxic. |
| Vitamin C | Water Soluble | 60-5,000 mg | Mild: poor wound healing,
bleeding gums, easily bruised, nosebleeds, joint pain,
lack of energy, susceptibility to infection
Severe: scurvy |
Generally considered non-toxic. High doses (5,000 mg and up/day) can cause abdominal bloating and diarrhea |
| Vitamin D | Fat Soluble | 400-800 IU | In infants, irreversible
bone deformities.
In children: rickets, delayed tooth development, weak muscles, softened skull In adults: osteomalcia, osteoporosis, hypocalcemia |
Nausea & vomiting, headaches, constipation, diarrhea, fatigue, loss of appetite, excessive thirst & urination, protein in urine, liver & kidney damage |
| Vitamin E | Fat Soluble | 30-1,200 IU | Rare symptoms may include anemia and edema | Generally non-toxic; but stomach upset, dizziness and diarrhea can occur. |
| Vitamin K | Fat Soluble | 80 mcg | Rare, except in newborns, where bleeding tendencies are possible. Elevated levels of vitamin K can interfere with the effects of anti-coagulants. | Generally non-toxic; but a type of jaundice may occur in premature infants. |
| Zinc | Mineral | 22.5-50 mg | Change in taste & smell, nails can become think & peel, acne, delayed sexual maturation, hair loss, elevated cholesterol, impaired night vision, impotence, growth retardation, increased susceptibility to infection | Nausea, vomiting, abdominal pain, impaired coordination, fatigue |
Anorexia Nervosa is a mental, health and eating disorder. The individual believes him/herself to be fat, while to have this disorder the weight of the person is 85% or lower than what is expected for that age and height. Depression, irritability, withdrawal, the inability to accept change and responsibility often accompany this disorder of extreme weight-loss. Anorexia Nervosa has the ability to kill.
Bulimia is another mental, health and eating disorder. The individual binge eats for a certain period of time and follows this time with rapid weight loss, either with the use of vomiting, laxatives, exercise or fasting. The person becomes hungry, binge eats, and restarts the cycle. Overall weight, if Anorexia Nervosa is not present, may be maintained. As Anorexia Nervosa, this disorder has the ability to kill.
Binge Eating Disorder is often found in individuals with a predisposition to weigh more, people who have failed many diet attempts, or as a means of comfort. The obsessive eating, or constant snacking, usually causes the individual to become obese and depressed. Diet programs are not helpful in stopping Binge Eating. Suggested by the March 2002 New England Journal of Medicine, a genetic flaw may be responsible for many binge eaters.
Other less well-known eating disorders:
- Anorexia Athletica (Compulsive Exercising)
- Body Dysmorphic Disorder (Bigorexia)
- Chewing and Spitting
- Cyclic Vomiting Syndrome
- Gourmand Syndrome
- Infection-triggered Auto Immune Subtype of Anorexia in Children
- Night-Eating Syndrome
- Nocturnal Sleep-related Eating Disorder
- Orthorexia Nervosa
- Pica
- Prader-Willi Syndrome
- Rumination Syndrome
Diets
The Low-Carb Food Pyramid
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Unlike many diets, the Atkins Diet is a complete change in dietary lifestyle. Through the use of four phases over the course of the individual's life time, the Atkins Diet benefits the entire body. This new method of weight loss and health benefit is being researched by many.
Phase 1: Induction
Carbohydrate consumption is reduce to a maximum of 20 grams each day. The carbohydrates eaten derive primarily from salads and non-starchy vegetables.
Phase 2: Ongoing Weight Loss (OWL)
Carbohydrates are slowly added to the died. These carbohydrates come from nutrient-dense and fiber-rich foods. 25 grams are consumed on a daily basis for the first week, 30 grams for the next week and so on until weight loss no longer occurs. 5 grams are then subtracted from your daily intake to create a continue sustained, moderate weight loss.
Phase 3: Pre-Maintenance
The transition from weight loss to maintenance is done by increasing the daily carbohydrate intake in 10-gram increments each week until very gradual weight loss is maintained.
Phase 4: Lifetime Maintenance
Carbohydrate intake is still controlled to ensure weight maintenance and healthy eating habits. "This lifestyle is the foundation for a lifetime of better health."
The South Beach Diet, similar to Atkins and used by many of the same people as a final stage to the Atkins Diet, is a dietary structure used to monitor the type of carbohydrates and fats eaten, rather than lower them as a whole.
This three step diet consists of "Phase 1: Banishing Your Cravings" "Phase 2: Reintroducing Carbs" and "Phase 3: A Diet for Life." Quite similar to Atkins, this diet was developed by Dr. Arthur Agatston and has been clinically tested to eventually assist the individual's cardiovascular system.
The Weight Watchers' Philosophy:
Weight Watchers has always believed that dieting is just one part of long-term weight management. A healthy body results from a healthy lifestyle - which means mental, emotional and physical health. Weight Watchers does not tell you what you can or can't eat. We provide information, knowledge, tools and motivation to help you make the decisions that are right for you about nutrition and exercise. We help you to make healthy eating decisions, and we encourage you to enjoy yourself by becoming more active. To provide motivation, mutual support, and encouragement and instruction from our leaders, Weight Watchers organizes group Meetings around the world. Meetings members often become Meetings leaders and receptionists, sharing the story of their personal success with others.
At Weight Watchers, weight management is a partnership that combines our knowledge with your efforts. And trust us, your efforts will pay off! We help you on your journey by:
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Providing you with the knowledge of our proven POINTS plan. |
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Guiding you to make positive behavioral changes in your life. |
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Inspiring you with our belief in your power to succeed. |
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Motivating you every step of the way. |
*Picture Product of Wilstar
**Information on this site belongs in partial to the official site of the diet the information derived from. Please references the websites of the diets if pursuing a diet to apply to your life.