Nutrition
Introduction
When I signed up for a nutrition class in 2024 was skeptical of the value I would be able to apply to my life and degree work. The first few units of heavy science and chemistry quickly changed my perspective. The subsequent recording and analysis of my existing diet based on balanced diet research principles helped me understand where my casual approach to diet could be improved by more careful selection of foods and portions.
Additional Dairy
A finding that surprised me was how little dairy I was consuming in a typical day, even when those sources were readily available at home in the form of yogurt and fortified soy beverages. I've made a concerted effort in the past few weeks to increase my consumption of dairy in breakfast and mid-day snacks when possible. Yogurt is my focus because it is a good source of calcium and "some yogurts in the United States are fortified with vitamin D", and I'll be paying particular attention for those (NIAMS, 2023).
Whole Grains
My regular consumption tended to focus on convenient sources of grains which would often be processed or easily available. Because at least one meta-analysis study has demonstrated a "21% lower risk of [cardiovascular disease] events" (Mellen et al., 2007) it seems obvious that I should make this substitution whenever possible.
Reducing Sugar
Looking at my intake over the three days I measured during this course and a critical self-assessment its easy to see that almost all the sugar I consume in snacks would be considered in the category of "added sugars" or excess. The American Heart Association says that "Added sugars contribute zero nutritional benefit but often many added calories that can lead to overweight or obesity" (2024), and charting my calories during the course has demonstrated that I don't need anything additional over the nutrient-dense items I'll be substituting going forward.
Increasing Vegetables
One unsurprising category of food that I was neglecting was vegetable portions. While I'm pretty consistent about having vegetables as a portion with dinner, other meals I prepare for myself do not make use of easily accessable vegetables like carrots and leafy greens. By including vegetables more reliably into meals like breakfast and lunch and my snacks I should be able to gain the benefits of the fiber and vitamin content of these foods.
Reducing Sodium
My current diet contains many examples of foods with unnecessary salt and sodium added for taste including salted nuts and processed meats. Many of these have simple and practical alternatives that I will be investigating as replacement for meals and snacks to help keep my blood pressure low. I was not surprised by the fact of excess sodium in my diet, but I was surprised that it was over double the recommended limits it actually was, and this number will help remind me to make good choices in the future.
Conclusion
Even with mandated food and nutrition labeling, it can be overwhelming to try to maintain a balanced and healthy diet without a real understanding of the components that make it up and the consequences of failing to reach those recommended levels of certain nutrients or exceeding levels in other minerals. The process of walking through the research material, guidelines, and my own diet have given me a set of internal questions to ask when preparing or evaluating foods for myself or my family. Even something as simple as "is this nutrient-dense or just a filler food" has changed my consumption habits in a positive way.
References
American Heart Association. (2024, August). Added Sugars. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars
Mellen, P. B., Walsh, T. F., & Herrington, D. M. (2008). Whole grain intake and cardiovascular disease: a meta-analysis. Nutrition, metabolism, and cardiovascular diseases : NMCD, 18(4), 283–290. https://doi.org/10.1016/j.numecd.2006.12.008
NIAMS. (2023, May). Calcium and Vitamin D: important for bone health. National Institute of Arthritis and Musculoskeletal and Skin Diseases. https://www.niams.nih.gov/health-topics/calcium-and-vitamin-d-important-bone-health