Nutritional Health

   Modern society is fueled on fast food and ultra processed junk that makes people feel full but gives them no energy or significant nutrition. But very few know the reason behind this, and how the mechanics of their own bodies work. This lack of knowledge is so profound within modern society as evident by the fact that in 2022, according to the World Health Organization, 43 percent of adults were deemed overweight. According to Oregon State University, “Many Americans are not reaching micronutrient intake requirements from food alone, presumably due to eating an energy-rich, nutrient-poor diet.” 

   Macronutrients are the main building blocks for the body. Proteins are used to build, repair, and maintain tissues, fats help with hormone synthesis and energy storage, and carbohydrates are used mainly for energy. Micronutrients are the essential vitamins and minerals in food that, in small amounts, help with growth, disease prevention, and metabolic function. Studies suggest that upwards of 90 percent of the population fails to meet daily requirements for at least one essential nutrient. Symptoms of nutrient deficiencies can be subtle and varied, including fatigue, weakness, brittle hair and nails, mouth ulcers, bleeding gums, and poor night vision. 

   Nutrient density is the amount of nutrients you get for the calories consumed. Modern Americans eat an energy-rich, nutrient poor diet, or what are called “empty calories.” This is especially evident in the fast food industry, primarily from added sugars and fats. This leads to calorie dense foods that are hardly satiating, which as a result has led to major weight gain in the general population. Nutrient dense foods are foods that provide significant nutrients in multiple forms. For example, kiwi has more vitamin C than an orange, and two kiwis contain more potassium than a banana. Including more nutrient dense food into peoples diets increases energy levels, helps with weight management due to higher satiety from nutrient dense foods, reduces inflammation, and lowers risk of disease.

   To include more nutrient dense foods in the diet comes from a conscious effort, and knowledge of which foods to choose. Lean beef and Greek Yogurt is an excellent source of protein while staying low calorie, rice or potatoes are satiating sources of carbohydrates that help you feel full for longer, maintain energy levels, and stay low calorie. Salmon, walnuts, and avocado are excellent sources of fats that help with inflammation and hormone synthesis. Healthy fat sources are often disliked by many but supplement sources are still great ways to get these fats in. Fiber helps the stomach feel fuller for longer as it takes longer to digest. Fruits, nuts, and vegetables are great sources of fiber, all containing necessary micro nutrients, like Vitamin C, Iron, Magnesium and Potassium. 

   Nutrition isn’t the only thing to worry about when it comes to living a healthier lifestyle. Sleep is just as important for fat loss, digestion, muscle repair, and mental health. According to the national library of medicine, sleep deprivation not only gives more time to snack, but it causes higher carbohydrate intake leading to higher energy intake, promoting weight gain. According to the same study, those who had longer sleep duration while in a calorie deficit lost more fat than those with shorter sleep duration on the same diet. 

   This article is not to scare people into restricting themselves from any form of enjoyment in their meals, but to make a more conscious effort to eat in moderation, and focus on the intake of their macro nutrients. When focusing on caloric intake, focus on the weekly sum of calories, rather than each individual day. Lastly, never go into a deficit that's too steep and unsustainable.