Overview
The Challenging Part
The most challenging requirement of this honor is probably this:
11. Using the book Counsels on Diet and Foods by Ellen G. White, write a paragraph on the benefits of a lacto-ovo vegetarian diet.
[[AY Honors/Nutrition - Advanced/Requirements|Tab Name/Printable Version]]
1. Have the Nutrition Honor.
2. Read a book about Nutrition.
3. Do the following:
- a. Keep a food diary on yourself for one week.
- b. Calculate the total nutrients for each day of the following: calories, protein, iron, calcium, Vitamin A, Thiamine, Riboflavin, Niacin and Vitamin C or Ascorbic Acid.
4. How does this compare with the Recommended Dietary Daily Allowance chart?
5. Explain why a high fiber diet is important and tell how this can be obtained.
6. Name three diseases due to malnutrition and describe the symptoms of each.
7. What are the symptoms of vitamin B12 deficiency?
8. What advice would you give a person who decided to be a total vegetarian?
9. What is the difference between saturated and unsaturated fats? Which is the most healthful and why?
10. Why is it advisable to use less sugar in our diet? Suggest several ways in which this may be accomplished.
11. Using the book Counsels on Diet and Foods by Ellen G. White, write a paragraph on the benefits of a lacto-ovo vegetarian diet.
Printable Answer Key Tab Name/Edit Answer Key
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For tips and instruction see Nutrition.
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Suggested books include:
- Foods for Thought: Nutrition's Link to Mood, Memory, Learning and Behavior Bernell Baldwin, Vicki Griffin, Evelyn Kissinger, Review and Herald, 152 pages.
- An Ounce of Prevention: Your Pathway to Abundant Health, Review and Herald, 64 pages.
- Counsels on Diet and Foods Ellen G. White, Review and Herald, 512 pages.
- Dynamic Living Hans Diehl, Dr.H.Sc., Aileen Ludington, M.D., Review and Herald, 208 pages.
- Foods that Heal George D. Pamplona-Roger, M.D., Review and Herald, 94 pages.
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3a
3b
The Digestion Honor requires a two week food diary with analysis and completion of the basic Nutrition Honor. There is also subject matter overlap. Why not do Digestion Honor and this honor together?
If you have access to the Internet, you can visit the USDA's ChooseMyPlate.gov web site. Once you register, you can enter all the foods you eat in a day, and it will analyze your nutrient intake (among other things) based on this information. ChooseMyPlate can retain the information you enter for up to a year, so tracking it for a week will be easy.
If your Pathfinders do not have access to the Internet, have them record their diets on paper. You can then use the website to extract the necessary data by entering each food individually, or you can find a cookbook that has nutrient values of various foods in an appendix. Another option would be to meet in a place that has public Internet access, such as a library or Internet cafe. Then your Pathfinders can enter the data they have collected for a week and analyze it there.
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The USDA's ChooseMyPlate.gov website will compare your nutrient intake with the RDA chart.
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Fiber promotes the wavelike contractions that keep food moving through the intestine. Also, high-fiber foods expand the inside walls of the colon. This eases the passage of waste. Fibrous substances pass through the intestine undigested. They also absorb many times their weight in water, resulting in softer, bulkier stools. Insoluble fiber is found in wheat, rye, bran, and other grains. It is also the fiber found in most vegetables. See [1]
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Scurvy
Scurvy is a disease that results from insufficient intake of vitamin C and leads to the formation of livid spots on the skin, spongy gums, and bleeding from almost all mucous membranes. The spots are most abundant on the thighs and legs, and a person with the ailment looks pale, feels depressed, and is partially immobilized. Scurvy was at one time common among sailors whose ships were out to sea longer than perishable fruits and vegetables could be stored and by soldiers who were similarly separated from these foods for extended periods.
Beriberi
Beriberi is a nervous system ailment caused by a deficiency of vitamin B1 (thiamine), the symptoms of which may include weight loss, emotional disturbances, impaired sensory perception, weakness and pain in the limbs, and periods of irregular heartbeat. Swelling of bodily tissues is common. In advanced cases, the disease may cause heart failure and death. The origin of the word is from the Sinhalese (Sri Lankan) language meaning "I cannot, I cannot".
Beriberi occurs in people whose staple diet consists mainly of polished white rice, which contains little or no thiamine. Therefore, the disease has been seen traditionally in people in Asian countries (especially in the nineteenth century and before) and in chronic alcoholics with impaired liver function. If a baby is fed the milk of a mother who suffers from a deficiency in thiamine, the child may develop beriberi.
Rickets
Rickets is a disorder which most commonly relates directly to Vitamin D deficiency, which causes a lack of calcium being absorbed. It can also arise, however, from other causes such as certain types of rare tumors or any phosphate-wasting disease. Because calcium is an essential nutrient which aids bone rigidity, the lack of it being absorbed into the body causes fragile or malformed bones, which are unable to support the weight of a growing body. Rickets causes bone pain, slowed growth in children, dental problems, muscle loss and increased risk of fractures (easily broken bones).
Pellagra
Pellagra is a vitamin deficiency disease caused by dietary lack of niacin and protein, especially the essential amino acid tryptophan. Symptoms of pellagra are red skin lesions, diarrhea, dermatitis, weakness, mental confusion, and eventually dementia. This disease can be common for persons who obtain most of their food energy from corn, as corn is a poor source of tryptophan. Therefore, this disease can be common amongst people who live in rural South America where — during winter — they live on corn. Usually the symptoms show during spring, and disappear over summer, to return the next spring, after another long winter.
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Early, noticeable symptoms of Overt B12 Deficiency: Unusual fatigue, faulty digestion, no appetite, nausea, loss of menstruation. Also numbness and tingling of the hands and feet, nervousness, diarrhea, mild depression, etc. See [2]
http://philipngcc.homestead.com/
http://www.dietobio.com/dossiers/en/vegetarism/index.html
http://www.giveusahome.co.uk/articles/vegetarianism.htm
Because Vitamin B12 cannot be obtained through plant sources, total vegetarians (vegans) are advised to eat foods with B12 added (such as fortified soy milk, fortified margarines, or many commercial breakfast cereals), certain brands of nutritional yeast, or take dietary supplements (a good multivitamin will likely include B12 in sufficient quantities).
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Saturated fats and trans fatty acids are the kinds of fats most likely to cause heart disease. Saturated fats are found mainly in animal products (eggs, butter, cheese, whole milk, and whole milk products), and in coconut, palm, and palm kernel oil. Trans fatty acids appear in foods containing hydrogenated fats like margarine and crackers. To reduce the risk of heart disease, replace saturated fats with unsaturated fats like canola oil, olive oil, flax seed oil, nuts, avocado, soy products, and nut butters. Choose margarine, cookies, crackers, and snack foods that do not contain hydro-genated fats (read the label). See [3]
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There are a several reasons why sugar is ruining your health: Sugar can suppress the immune system; sugar leads to cancer of the ovaries; sugar can cause heart disease; sugar can cause appendicitis; sugar can cause multiple sclerosis; sugar can increase cholesterol; sugar can increase the systolic blood pressure; sugar can cause drowsiness and decreased activity in children; sugar can contribute to Alzheimer’s disease; Sugar can lead to prostrate cancer; sugar can cause liver tumors; etc. [4]
Several ways to use less sugar: Cut down slowly; go half and half; establish rules about dessert; if you must eat sweets, eat them with meals; choose the right breakfast cereal; don't skip meals; don't add sugar to foods; go for a walk when you crave sweetness; go fat-free if you must have sweets. [5]
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Use the "search the writings" feature on http://www.egwestate.org.
References
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