nutrition
why are we talking about nutrition?
Nutrition is a hot topic among a lot of people, and everyone seems to have their own opinions about what is and isn’t healthy. While you don’t have to eat only healthy food 100% of the time to be a healthy person (after all, life is short and ice cream is good), for those of us who want to know what we can be doing to help to ensure we live the longest, happiest lives possible and really want to know what the “best” thing to eat to achieve this goal is, all of this different information can be a bit confusing.
Unfortunately, even with all of the nutrition science being done out there, scientists don’t all agree on everything either. The purpose of this lesson isn’t to tell you what you can and can’t eat, nor is it to force you to memorize every possible detail of nutrition science that we explain. Hopefully, it will help to clear up some of the information out there so that you have a better idea of what’s healthy when you want to be healthy.
Why would we want that? Because our bodies thrive when they get the energy and nutrients they like best! When you’re really eating in a way that is healthy and balanced, and when you’re really getting all of the energy and nutrients that your body needs for all of its complex functions, you feel good. And, lucky for us, this includes some wiggle room for the things that aren’t as packed full of nutrients but sure do taste good. Even Cookie Monster is on board:
Unfortunately, even with all of the nutrition science being done out there, scientists don’t all agree on everything either. The purpose of this lesson isn’t to tell you what you can and can’t eat, nor is it to force you to memorize every possible detail of nutrition science that we explain. Hopefully, it will help to clear up some of the information out there so that you have a better idea of what’s healthy when you want to be healthy.
Why would we want that? Because our bodies thrive when they get the energy and nutrients they like best! When you’re really eating in a way that is healthy and balanced, and when you’re really getting all of the energy and nutrients that your body needs for all of its complex functions, you feel good. And, lucky for us, this includes some wiggle room for the things that aren’t as packed full of nutrients but sure do taste good. Even Cookie Monster is on board:
The goal of this lesson is not for you to memorize a list of healthy or unhealthy foods, but to impress on you that eating healthy is a pretty simple idea that can sometimes have some very complicated real-world implications.
what does healthy eating look like?
Healthy eating means that you’re supplying your body with all of the nutrients and energy that it needs to thrive. There are many vitamins and nutrients in vegetables and fruits, but we also need plenty of proteins, fats, and a certain amount of complex carbs in order to keep our bodies happy. It also means eating the foods you enjoy, or finding ways to prepare foods that make them taste better. For example, there are many versatile ways to cook and spice veggies to keep them tasting awesome. It’s really your choice what balance you want to strike between nutritious foods you love and less nutritious foods you love.
As for the question of, “What foods do scientists agree are objectively healthy?,” the answer is a little more nuanced. Let’s take a look on what everyone agrees on and what some people still debate on.
Just about everyone agrees that these are good for you:
Non-starchy vegetables: These are things like leafy greens (including lettuce, kale, spinach, and collard greens), cruciferous vegetables (including broccoli, cauliflower, Brussels sprouts, and cabbage), many root vegetables (including carrots, beets, onions, turnips, rutabagas, and radishes), squash (including zucchini, summer squash, acorn squash, butternut squash, and spaghetti squash), and other vegetables like cucumber, eggplant, peppers, tomatoes, daikon, bamboo shoots, jicama, and mushrooms. (Many of these, scientifically speaking, are *technically* fruits, but we call them vegetables anyways). You’d be hard-pressed to find someone who doesn’t believe that vegetables are good for you. Vegetables make you happier, smarter, and live longer. Vegetables are full of delicious nutrients and fiber that keeps you full, plus they’re low in sugar to keep your blood sugar levels in a normal range. They’re also easy to cook in a variety of interesting and delicious dishes, and many of them can be eaten raw. The nice thing is there are so many different vegetables and ways to cook vegetables that, if you don’t like one, there are almost certainly plenty of others that you’ll love. You should feel free to eat as many vegetables as you want, and it’s great to get lots of different colors of vegetables represented, as this helps to ensure that you’re getting all of your important nutrients.
As for the question of, “What foods do scientists agree are objectively healthy?,” the answer is a little more nuanced. Let’s take a look on what everyone agrees on and what some people still debate on.
Just about everyone agrees that these are good for you:
Non-starchy vegetables: These are things like leafy greens (including lettuce, kale, spinach, and collard greens), cruciferous vegetables (including broccoli, cauliflower, Brussels sprouts, and cabbage), many root vegetables (including carrots, beets, onions, turnips, rutabagas, and radishes), squash (including zucchini, summer squash, acorn squash, butternut squash, and spaghetti squash), and other vegetables like cucumber, eggplant, peppers, tomatoes, daikon, bamboo shoots, jicama, and mushrooms. (Many of these, scientifically speaking, are *technically* fruits, but we call them vegetables anyways). You’d be hard-pressed to find someone who doesn’t believe that vegetables are good for you. Vegetables make you happier, smarter, and live longer. Vegetables are full of delicious nutrients and fiber that keeps you full, plus they’re low in sugar to keep your blood sugar levels in a normal range. They’re also easy to cook in a variety of interesting and delicious dishes, and many of them can be eaten raw. The nice thing is there are so many different vegetables and ways to cook vegetables that, if you don’t like one, there are almost certainly plenty of others that you’ll love. You should feel free to eat as many vegetables as you want, and it’s great to get lots of different colors of vegetables represented, as this helps to ensure that you’re getting all of your important nutrients.
Most people agree that you need some food in each of these categories, but there is some debate as to the exact ratio. The amount that makes you feel best is great.
Lean protein: Lean protein comes from things like legumes (beans, lentils, and peas), non-fatty animal sources (like chicken breast, eggs, many dairy options, and some types of fish, including flounder, cod, halibut, and bass), and soy products (like edamame, tofu, and tempeh). This is where things start to get a little bit tricky, because there are people who can’t tolerate some of these options very well. For example, food sensitivities to soy, eggs, and dairy are very common, and, in these people, these foods won’t be healthy options because they cause bad reactions in the body or don’t get digested properly. There are also people who are vegetarian (don’t eat meat) or vegan (don’t eat any animal products). Some science says that these can be very healthy lifestyle choices. Most of the science says that being vegan or vegetarian isn’t necessarily any healthier for your body than eating a variety of lean proteins in moderation, but there are still great reasons to go vegan or vegetarian. For example, many people choose to go vegan or vegetarian for moral/ethical reasons (they love animals too much to eat them) or for environmental reasons (animal farming is pretty bad for the environment). Regardless of the specific protein choices that people encourage, everyone agrees that you need protein, and you need enough of it.
Lean protein: Lean protein comes from things like legumes (beans, lentils, and peas), non-fatty animal sources (like chicken breast, eggs, many dairy options, and some types of fish, including flounder, cod, halibut, and bass), and soy products (like edamame, tofu, and tempeh). This is where things start to get a little bit tricky, because there are people who can’t tolerate some of these options very well. For example, food sensitivities to soy, eggs, and dairy are very common, and, in these people, these foods won’t be healthy options because they cause bad reactions in the body or don’t get digested properly. There are also people who are vegetarian (don’t eat meat) or vegan (don’t eat any animal products). Some science says that these can be very healthy lifestyle choices. Most of the science says that being vegan or vegetarian isn’t necessarily any healthier for your body than eating a variety of lean proteins in moderation, but there are still great reasons to go vegan or vegetarian. For example, many people choose to go vegan or vegetarian for moral/ethical reasons (they love animals too much to eat them) or for environmental reasons (animal farming is pretty bad for the environment). Regardless of the specific protein choices that people encourage, everyone agrees that you need protein, and you need enough of it.
Plant-based fats and fatty fish: Plant-based fats are found in things like nuts (peanuts, almonds, coconut, etc.), seeds (sunflower seeds, chia seeds, pepitas or pumpkin seeds, etc.), avocados, olives, and oils from any of these fatty plants (peanut oil, sunflower oil, avocado oil, olive oil, etc.). Fatty fish includes salmon, tuna, and mackerel. Oils that come from non-fatty sources (like canola oil, or vegetable oil) are not as healthy because of the manufacturing process required to make them. There is some debate over exactly how much plant-based fat you should be eating, but most well-informed people agree that some amount of plant-based fat is good for you. Some people say that they should only be eaten in moderation because they are high in fat, and you don’t want to store too much fat. Other people say that you can fill up on as much as you want, because only eating sugar will spike your insulin levels and cause you to actually store this fat. Everyone agrees that fats are a very filling option, especially when they also include fiber (like in nuts, seeds, avocados, and whole olives). This means that, if you’re really tuned into the food needs of your body, your body will generally tell you when you’ve had enough. Also, pretty much everyone agrees that plant-based fats are much healthier than many other food options, like the ones we’ll list below in the “unhealthy” category.
Of note, allergies to nuts are especially common, and can be very life threatening. An allergy is a reaction of your immune system (which is supposed to protect you from germs) to something that shouldn’t be dangerous. If someone says they have an allergy, feel free to ask them how severe their reaction is, whether their allergy is airborne (as in, they can’t even have nuts in the same room as them), and if they need to have food made in a dedicated allergen-free kitchen.
Of note, allergies to nuts are especially common, and can be very life threatening. An allergy is a reaction of your immune system (which is supposed to protect you from germs) to something that shouldn’t be dangerous. If someone says they have an allergy, feel free to ask them how severe their reaction is, whether their allergy is airborne (as in, they can’t even have nuts in the same room as them), and if they need to have food made in a dedicated allergen-free kitchen.
Fruits: Fruits—like apples, bananas, oranges, berries, grapes, watermelon, peaches, and so on—are full of great nutrients and fiber. They also have a lot of simple sugars, which can be great for short-term energy. Unlike with candy bars or sodas, however, this sugar is balanced with fiber, which helps to prevent your blood sugar levels from spiking. Up to a few servings of fruit per day is very healthy and nutritious. Beyond this, there is a little debate, as you don’t want to get too much sugar, even from healthy sources.
Whole grains and starchy vegetables: Whole grains include things like whole wheat, brown rice, whole-grain corn (including popcorn), quinoa, and steel-cut oats. Starchy vegetables include things like potatoes, sweet potatoes, and plantains. Like with fruits, which contain sugar but are balanced out with fiber to prevent spiking in your blood sugar, whole grains and starchy vegetables contain carbohydrates—which get broken down into simple sugars—but you don’t get the same blood-sugar spike because they are also rich in fiber. This fiber is also very filling, and the carbohydrates can be great for short-term energy. There are also a lot of great vitamins that are commonly found in whole grains and starchy vegetables. So, like with fruit, some is great, but you want to balance it out with other healthy foods. Like with fats, your body is generally tuned in pretty well to its needs, so, if you’re good at understanding the needs of your body, you’ll know just how many carbohydrates you need.
Of note, some people are very sensitive to a type of protein called gluten, which is found in wheat, rye, and barley. Gluten sensitivities can range from a mild gluten intolerance to a severe autoimmune disease called celiac disease. An autoimmune disease is when your immune system attacks your own body. In the case of celiac disease, gluten causes your immune cells to attack your small intestine, which can lead to severe abdominal pain, nausea, vomiting, and, over time, chronic malnutrition, which can be life-threatening. If someone says they can’t have gluten, feel free to ask them how severe their reaction is and if they need to have food made in a dedicated gluten-free kitchen.
These things get mixed reviews:
Salt: You need electrolytes for the proper functioning of your nervous system and to maintain a sufficiently high blood pressure (if your blood pressure tends to run low and you are prone to fainting). This is related to the principle of osmosis. Electrolyte replacement is especially important for athletes who sweat for more than about 90 minutes at a time. However, there are potentially some downsides of too much salt. Having too high of a high blood pressure can, over time, contribute to chronic heart disease. There is a good amount of scientific evidence that says that a diet low in salt can help to reduce blood pressure in people with high blood pressure. There is some evidence to suggest that a diet high in salt leads to high blood pressure. There is also some evidence that says that a diet high in salt only leads to high blood pressure if it is also high in sugar—so the link is inconclusive. In general, young people don’t have to worry about restricting salt, and, if you’re eating a diet rich in whole foods that come from the produce aisle and not processed foods that come in a package, it’s unlikely that you’re eating too much salt. However, if your doctor tells you to restrict salt, it’s generally a good idea to follow their advice.
Animal fats: These are fats found in fatty cuts of meat, like dark-meat poultry, animal skin, bacon and many other cuts of pork, and many cuts of red meat (like beef). They also include things like lard, butter, and full-fat dairy. The debate is similar to the debate over plant-based fats and fatty fish: Some people say they should only be eaten in moderation because they are high in fat, and you don’t want to store too much fat. Other people say that you can fill up on as much as you want, because only eating sugar will spike your insulin levels and cause you to actually store this fat. The debate over animal fats also has an added layer of complexity in terms of your heart health, because, while plant-based sources of fat tend to be unsaturated and also come in foods that are otherwise healthy because they have fiber and nutrients, animal-based fat sources tend to be saturated. Saturated fats, when they are found in your bloodstream, can lead to increased likelihood of heart disease, because saturated fats can clog up your arteries. However, the link between saturated fats in your diet and saturated fats in your bloodstream is inconclusive (as in, there is conflicting research on whether or not a diet rich in saturated fat actually causes saturated fat to be high in your bloodstream). There seems to be a significant genetic component to this. It may be a good idea to pay attention to how animal fats affect your mood, energy levels, and blood chemistry as determined by your doctor (blood chemistry will be more important as you get older), trying periods both with and without animal fat. If you’re not that partial to animal fat anyways, then it is perhaps best to just stick to plant-based fat sources and fatty fish.
Pretty much everyone agrees that these things are bad for you, but that doesn’t mean you can’t enjoy them as you choose.
Sugar and refined carbohydrates: Sugar is found in candy, cakes, ice cream, milkshakes, and other sweet treats, as well as in sweet beverages like sodas, sweetened teas, and fruit juice (we are not worried about sugar in fruit because of the fiber that balances it out, but we do worry about fruit juice because it doesn’t have this fiber). Added sugar is also found in many processed foods, including ones that aren’t sweet, like salad dressing, ketchup, and many canned sauces.
Refined carbohydrates are any carbohydrates that don’t have the balance of fiber that we need to prevent insulin spikes. These include white bread, white pasta, white rice, and any other processed (not “whole”) carbohydrates. These carbohydrates are very quickly broken down into simple sugars in your bloodstream. As we’ve alluded to several times, too much sugar causes insulin spikes. In the short term, these insulin spikes can make you feel really tired and cranky, and can also affect your ability to think clearly. This is sometimes called a “sugar crash”. When you have too many insulin spikes over time, this can lead to a health condition known as insulin resistance. Insulin resistance occurs when our bodies have become so used to having high insulin that they no longer respond properly to insulin signalling.
When we’re insulin resistant, blood sugar stays higher for longer whenever we eat food containing sugar or carbohydrates. Insulin resistance can progress to type II diabetes, which is a severe medical condition that occurs when our bodies aren’t able to lower blood sugar on their own. (Note: when we talk about “diabetes” when we’re talking about nutrition, we almost always mean type II diabetes. If we mean type I diabetes, which is an autoimmune disorder that prevents your body from effectively processing sugar at all, we will say type I diabetes). Type II diabetes, if untreated, can cause blindness, kidney disease requiring people to go on dialysis, and numbness and poor circulation in the hands and feet, which may become so severe that people require limb amputation. Insulin resistance, even without diabetes, can also contribute to other serious medical conditions, like heart disease, stroke, and even certain types of cancer. Obviously, these are all very bad consequences that we want to avoid. They are also some of the most common health conditions in America. Part of this is genetic, and what it takes to help people recover once they get diabetes is often a lot more complicated than just telling them to eat healthier (but it is still considered a very treatable disease)—but most of it can be avoided by filling up on nutritious foods with long-lasting energy and enjoying sugar and refined carbohydrates only sometimes.
The occasional sweet treat or refined carbohydrate is not going to kill you, and many healthy people love eating these things sometimes. They mainly start to affect your health when they account for most of what you are eating and when you’re not getting enough vegetables and other good things. A lot of the time, this is due to socioeconomic factors like not having enough access to cheap, healthy, convenient food but having a lot of access to easy fast food. There is a really big picture of why people make the choices that they do, and a lot of it comes down to factors in early childhood that aren’t always in our control. But, that doesn’t mean we can’t make choices to help us to be healthier.
Once again, you do not have to eat healthy 100% of the time to be a healthy person, and, if you like ice cream, you should eat ice cream! What is most important is that you are educated enough to make informed decisions about your health.
Trans fats: Trans fats are an unnatural kind of fat that is created when unsaturated fats are turned into a solid by a chemical process called hydrogenation. Margarine and shortening are two of the most common types of trans fats. Many fast food places fry food in trans fats because they are cheap. Trans fats are also common in processed foods, like many types of fried food and cakes that come in plastic packaging. Because it is unnatural, our bodies are physically incapable of processing trans fat, so we pretty much have no option but to store them. Trans fats have been shown to lead to an increased risk of heart disease. Trans fats have been outlawed or strictly regulated in certain areas (including Canada, Denmark, Switzerland, California, New York City, and Baltimore and Montgomery counties in Maryland) because they are no longer Generally Recognized as Safe in human food by the FDA. They are still common in other areas.
Not getting enough Calories: You may have heard people talking about “Calories” when they talk about food. A Calorie is a unit of energy that we use to describe how much energy you get out of your food. As we’ve learned over and over again, energy is extremely important for our bodies. We need a certain amount of energy to just stay alive, and we need a certain amount of energy on top of that for all of the other active things that we do, like running around, learning new things, and having a good time. It is absolutely essential that we get enough energy into our bodies. Not getting enough energy in the short-term leads to fatigue, reduced activity levels, and cognitive decline (you can’t think very well). Not getting enough energy in the long term leads to chronic malnutrition, which, if severe, can lead to death. Fortunately, our bodies are very good at telling us when they’re hungry and need food, to avoid not getting enough energy or not getting enough of the right nutrients. When we feel really hungry all of the time, it’s usually because we need the food! (Especially when you’re a young teenager and you’re growing). What’s most important isn’t any specific number of Calories that you put into your body, but rather making sure that you’re filling up on delicious, nutritious food that will help to sustain you in all of the amazing, active things you do throughout your day. It’s also important to learn to recognize hunger cues and differentiate them from other things that can feel similar to hunger sometimes, like thirst, sleep deprivation, or stress.
If you’re totally confused about where to even start when you’re trying to be healthy, MyPlate is a great start. It suggests filling up half of your plate with non-starchy vegetables or fruits, a quarter with whole grains or starchy vegetables, and a quarter with lean proteins. You can include some amount of plant-based fat where you like (for example, cooking your vegetables in olive oil, or putting some avocado on a salad), or you could have a fattier fish as your protein option. If what you thought was a healthy change in your diet ends up making you feel really tired or cranky, there’s a good chance that you’re not getting the right balance of nutrients or you’re not getting enough food. You could try adjusting things until you find something that gives you all the energy you need for your day. There are many ways to be healthy, and, in the end, you know your body and your needs best.
Salt: You need electrolytes for the proper functioning of your nervous system and to maintain a sufficiently high blood pressure (if your blood pressure tends to run low and you are prone to fainting). This is related to the principle of osmosis. Electrolyte replacement is especially important for athletes who sweat for more than about 90 minutes at a time. However, there are potentially some downsides of too much salt. Having too high of a high blood pressure can, over time, contribute to chronic heart disease. There is a good amount of scientific evidence that says that a diet low in salt can help to reduce blood pressure in people with high blood pressure. There is some evidence to suggest that a diet high in salt leads to high blood pressure. There is also some evidence that says that a diet high in salt only leads to high blood pressure if it is also high in sugar—so the link is inconclusive. In general, young people don’t have to worry about restricting salt, and, if you’re eating a diet rich in whole foods that come from the produce aisle and not processed foods that come in a package, it’s unlikely that you’re eating too much salt. However, if your doctor tells you to restrict salt, it’s generally a good idea to follow their advice.
Animal fats: These are fats found in fatty cuts of meat, like dark-meat poultry, animal skin, bacon and many other cuts of pork, and many cuts of red meat (like beef). They also include things like lard, butter, and full-fat dairy. The debate is similar to the debate over plant-based fats and fatty fish: Some people say they should only be eaten in moderation because they are high in fat, and you don’t want to store too much fat. Other people say that you can fill up on as much as you want, because only eating sugar will spike your insulin levels and cause you to actually store this fat. The debate over animal fats also has an added layer of complexity in terms of your heart health, because, while plant-based sources of fat tend to be unsaturated and also come in foods that are otherwise healthy because they have fiber and nutrients, animal-based fat sources tend to be saturated. Saturated fats, when they are found in your bloodstream, can lead to increased likelihood of heart disease, because saturated fats can clog up your arteries. However, the link between saturated fats in your diet and saturated fats in your bloodstream is inconclusive (as in, there is conflicting research on whether or not a diet rich in saturated fat actually causes saturated fat to be high in your bloodstream). There seems to be a significant genetic component to this. It may be a good idea to pay attention to how animal fats affect your mood, energy levels, and blood chemistry as determined by your doctor (blood chemistry will be more important as you get older), trying periods both with and without animal fat. If you’re not that partial to animal fat anyways, then it is perhaps best to just stick to plant-based fat sources and fatty fish.
Pretty much everyone agrees that these things are bad for you, but that doesn’t mean you can’t enjoy them as you choose.
Sugar and refined carbohydrates: Sugar is found in candy, cakes, ice cream, milkshakes, and other sweet treats, as well as in sweet beverages like sodas, sweetened teas, and fruit juice (we are not worried about sugar in fruit because of the fiber that balances it out, but we do worry about fruit juice because it doesn’t have this fiber). Added sugar is also found in many processed foods, including ones that aren’t sweet, like salad dressing, ketchup, and many canned sauces.
Refined carbohydrates are any carbohydrates that don’t have the balance of fiber that we need to prevent insulin spikes. These include white bread, white pasta, white rice, and any other processed (not “whole”) carbohydrates. These carbohydrates are very quickly broken down into simple sugars in your bloodstream. As we’ve alluded to several times, too much sugar causes insulin spikes. In the short term, these insulin spikes can make you feel really tired and cranky, and can also affect your ability to think clearly. This is sometimes called a “sugar crash”. When you have too many insulin spikes over time, this can lead to a health condition known as insulin resistance. Insulin resistance occurs when our bodies have become so used to having high insulin that they no longer respond properly to insulin signalling.
When we’re insulin resistant, blood sugar stays higher for longer whenever we eat food containing sugar or carbohydrates. Insulin resistance can progress to type II diabetes, which is a severe medical condition that occurs when our bodies aren’t able to lower blood sugar on their own. (Note: when we talk about “diabetes” when we’re talking about nutrition, we almost always mean type II diabetes. If we mean type I diabetes, which is an autoimmune disorder that prevents your body from effectively processing sugar at all, we will say type I diabetes). Type II diabetes, if untreated, can cause blindness, kidney disease requiring people to go on dialysis, and numbness and poor circulation in the hands and feet, which may become so severe that people require limb amputation. Insulin resistance, even without diabetes, can also contribute to other serious medical conditions, like heart disease, stroke, and even certain types of cancer. Obviously, these are all very bad consequences that we want to avoid. They are also some of the most common health conditions in America. Part of this is genetic, and what it takes to help people recover once they get diabetes is often a lot more complicated than just telling them to eat healthier (but it is still considered a very treatable disease)—but most of it can be avoided by filling up on nutritious foods with long-lasting energy and enjoying sugar and refined carbohydrates only sometimes.
The occasional sweet treat or refined carbohydrate is not going to kill you, and many healthy people love eating these things sometimes. They mainly start to affect your health when they account for most of what you are eating and when you’re not getting enough vegetables and other good things. A lot of the time, this is due to socioeconomic factors like not having enough access to cheap, healthy, convenient food but having a lot of access to easy fast food. There is a really big picture of why people make the choices that they do, and a lot of it comes down to factors in early childhood that aren’t always in our control. But, that doesn’t mean we can’t make choices to help us to be healthier.
Once again, you do not have to eat healthy 100% of the time to be a healthy person, and, if you like ice cream, you should eat ice cream! What is most important is that you are educated enough to make informed decisions about your health.
Trans fats: Trans fats are an unnatural kind of fat that is created when unsaturated fats are turned into a solid by a chemical process called hydrogenation. Margarine and shortening are two of the most common types of trans fats. Many fast food places fry food in trans fats because they are cheap. Trans fats are also common in processed foods, like many types of fried food and cakes that come in plastic packaging. Because it is unnatural, our bodies are physically incapable of processing trans fat, so we pretty much have no option but to store them. Trans fats have been shown to lead to an increased risk of heart disease. Trans fats have been outlawed or strictly regulated in certain areas (including Canada, Denmark, Switzerland, California, New York City, and Baltimore and Montgomery counties in Maryland) because they are no longer Generally Recognized as Safe in human food by the FDA. They are still common in other areas.
Not getting enough Calories: You may have heard people talking about “Calories” when they talk about food. A Calorie is a unit of energy that we use to describe how much energy you get out of your food. As we’ve learned over and over again, energy is extremely important for our bodies. We need a certain amount of energy to just stay alive, and we need a certain amount of energy on top of that for all of the other active things that we do, like running around, learning new things, and having a good time. It is absolutely essential that we get enough energy into our bodies. Not getting enough energy in the short-term leads to fatigue, reduced activity levels, and cognitive decline (you can’t think very well). Not getting enough energy in the long term leads to chronic malnutrition, which, if severe, can lead to death. Fortunately, our bodies are very good at telling us when they’re hungry and need food, to avoid not getting enough energy or not getting enough of the right nutrients. When we feel really hungry all of the time, it’s usually because we need the food! (Especially when you’re a young teenager and you’re growing). What’s most important isn’t any specific number of Calories that you put into your body, but rather making sure that you’re filling up on delicious, nutritious food that will help to sustain you in all of the amazing, active things you do throughout your day. It’s also important to learn to recognize hunger cues and differentiate them from other things that can feel similar to hunger sometimes, like thirst, sleep deprivation, or stress.
If you’re totally confused about where to even start when you’re trying to be healthy, MyPlate is a great start. It suggests filling up half of your plate with non-starchy vegetables or fruits, a quarter with whole grains or starchy vegetables, and a quarter with lean proteins. You can include some amount of plant-based fat where you like (for example, cooking your vegetables in olive oil, or putting some avocado on a salad), or you could have a fattier fish as your protein option. If what you thought was a healthy change in your diet ends up making you feel really tired or cranky, there’s a good chance that you’re not getting the right balance of nutrients or you’re not getting enough food. You could try adjusting things until you find something that gives you all the energy you need for your day. There are many ways to be healthy, and, in the end, you know your body and your needs best.
navigating information
You'll notice that this lesson highlights that there are some things still up for debate within the scientific community. I know what you most be wondering: "Wait a minute, I thought if all scientists followed the scientific method, shouldn't they all get the same results? Doesn't science always have a right and wrong answer?"
While there are many fields of science where virtually the entire scientific community can agree on a fact, some fields of science are not so objective. As science continues to evolve, so will our knowledge and understanding of the truth. For example, the more scientists who study nutrition and publish their findings in reputable journals, the more credible those scientific findings will be and the more our knowledge will grow. Currently, nutrition is one of these fields of science where there is a lot of information and even a lot of misinformation available on the internet. The important thing for us is to do our own research, and make sure we are researching many credible scientific sources on the thing we want to learn about. If a large portion of the accredited scientific community all agree on a fact, it's the information you should follow. Here are a few videos and links on learning what sources to trust and what it means when scientists disagree. Understanding these concepts is one of the most important things you can learn early on! These links can also be found in our resources tab if you want to check on it later.
While there are many fields of science where virtually the entire scientific community can agree on a fact, some fields of science are not so objective. As science continues to evolve, so will our knowledge and understanding of the truth. For example, the more scientists who study nutrition and publish their findings in reputable journals, the more credible those scientific findings will be and the more our knowledge will grow. Currently, nutrition is one of these fields of science where there is a lot of information and even a lot of misinformation available on the internet. The important thing for us is to do our own research, and make sure we are researching many credible scientific sources on the thing we want to learn about. If a large portion of the accredited scientific community all agree on a fact, it's the information you should follow. Here are a few videos and links on learning what sources to trust and what it means when scientists disagree. Understanding these concepts is one of the most important things you can learn early on! These links can also be found in our resources tab if you want to check on it later.
Video Series: Crash Course's "Navigating Digital Information"
Video: Karl Popper, Science, & Pseudoscience
Article: What It Means When Scientists Disagree
Video: Karl Popper, Science, & Pseudoscience
Article: What It Means When Scientists Disagree
Summary
You should understand:
- Which foods pretty much everyone agrees are healthy, which foods some people disagree on, and which people most people agree are unhealthy if eaten in excess.
Learning Activity
Contributors: Emma Moulton