by Grace Johnson
The prevalence of diet culture and our world’s focus on body image is impossible to ignore. Regardless of age or gender, we are constantly being bombarded with the “ideal” body image. However, aesthetics and health do not always go hand-in-hand. First and foremost, our bodies are meant to carry us through life and allow us to do the things we want to do, so the most important thing we can do is take care of our bodies by giving them the proper fuel and nutrients they need. Unfortunately, diet culture continues to be a significant obstacle in doing so. That is why “Healthy Body Healthy Home” was made, to combat the stigma and misinformation surrounding food and to help people understand how your diet contributes to your health. And just like all the Pictures of Health posters, it was based entirely on science.
The Science Behind “Healthy Body Healthy Home”
When it comes to energy, metabolism, and structure, the human body requires three types of macronutrients – protein, carbohydrates, and lipids.[1] The specific chemical makeup of each of these macronutrients contributes to their unique role in keeping the body functioning, which is why a balanced diet of all three is crucial for maintaining wellness and avoiding negative health outcomes. Both excess and deficiency of these macronutrients can lead to significant and long-term issues, though the potential consequences look different for each one.
Proteins are large molecules made up of amino acids – the basic building blocks for the muscle and structure of the human body. Some amino acids can be made by the body on its own and are called non-essential, but other amino acids can only be obtained through food, and thus are called essential since they absolutely have to be a part of our diets. Common examples of protein-rich foods are animal bi-products like meat, eggs or dairy, and some plant-products such as beans, nuts and soy.[2] When dietary protein is digested, it provides amino acids and other important elements like Nitrogen and Sulfur for use in building body structures like skeletal muscle, which is then used to generate important immune components, hormones, and enzymes.[1][3] Since the body is constantly breaking down muscle mass and using up its free amino acid supply, there is a certain baseline amount of dietary protein necessary for muscle maintenance that varies between each person depending on age, current health status, and general level of activity.[3] Protein is also a source of energy, but not nearly as efficient as other macronutrients. With its significant role in muscular generation and immuno-compound synthesis, a deficit of protein can be very harmful, especially for the growth and development of children and the preservation of skeletal muscle into old age. Some symptoms of protein deficiency can be stunted growth, muscle wasting, poor absorption of micronutrients, and immunodeficiency.[1] While the harms of consuming too little dietary protein are clear, there is not much evidence pointing to the harms of consuming too much. However, overconsumption of protein is likely to cause a deficit of other important macronutrients and result in negative health effects. Therefore, the USDA guideline recommends that protein makeup 10-35% of your daily food intake[2], but this percentage should also be tailored to meet each individual’s physiological needs with the guidance of a health and nutrition expert.
Carbohydrates are long chain molecules made up of a 1:2:1 ratio of carbon, hydrogen, and oxygen, and can be digested and made into glucose – one of the primary molecules for generating energy in the body.[4] The length of the chains determines how fast the body can digest and use different carbohydrates, with short monosaccharides (meaning “one sugar”) called simple carbohydrates and long polysaccharides (meaning “many sugars”) called complex carbohydrates. Simple carbohydrates are usually found in sweeter foods like fruits, honey, or milk, and can be broken down quickly and easily due to their shorter chain length. Complex carbohydrates are much larger molecules that take longer to break down, often found in starches and grains such as potatoes, rice, and pasta.[2] Fiber is also a complex carbohydrate found in whole grains and fruits, but the human body is unable to break it down. This unique characteristic makes it important for assisting with the health and cleanliness of the GI system.[4] As one of the most easily accessible forms of energy within the body, dietary carbohydrates are very important and are recommended to make up 45-65% of your daily food in-take.[2] This percentage could be even greater for individuals who are exerting more energy than just their standard metabolic levels, such as when preparing for an athletic competition or when pregnant. However, a regular excess of carbohydrates is linked to a variety of negative health outcomes such as Type 2 Diabetes, elevated blood pressure, and obesity.[1] Individuals with diabetes also need to regularly monitor the amount and type of carbohydrates in their diet due to their direct impact on blood sugar levels. Carbohydrate deficit is a much rarer issue than carbohydrate excess, and also has less distinct impacts since the body can make up for it by generating energy in multiple different ways. The main concern when it comes to carbohydrate deficits is that the lack of carbohydrate-containing foods would cause deficiencies of important micronutrients, like the vitamins and compounds found in fruits and grains.[1] Thus, it is best to maintain an appropriate balance of carbohydrates in your diet that will best serve your specific body, health condition, and lifestyle.
Lipids are molecules made up of a backbone structure (called a glycerol) and a varying number of carbon chains (called fatty acids). The atomic bonds within these chains are what determine the type and characteristics of the lipid.[5] Lipids are often only associated with fat and weight gain. However, they are historically one of the most important macronutrients for survival due to the function of fat deposits as a form of long-term energy storage within the body. Lipids are also important for the structure and function of membranes, absorbing crucial fat-soluble vitamins, making hormones, and the insulation and cushioning of our body and organs.[6] The three main types of dietary lipids are saturated fats, unsaturated fats, and trans fats. Saturated fats are lipids with fatty acid chains made up of only single bonds, meaning they are very straight and easy to stack, which makes them more likely to be in a solid form at room temperature. Common examples of saturated fats are butter, cream, and meats with high fat contents. Too many saturated fats in the diet are known to cause high, unhealthy cholesterol levels, so it is important to consume them in moderation.[2] Unsaturated fats have fatty acid chains with double bonds that cause the chains to bend and curve. This means they are generally found in liquid forms like olive or canola oil, or found in foods like avocados, nuts, and fatty fish. Due to their more liquid form, unsaturated fats are referred to as “healthy fats” because they do not increase cholesterol and contribute to heart disease the same way saturated fats can.[2] Trans fats are unique because their fatty acid chains contain double-bonds like unsaturated fats do, but they are a different shape of double-bond that causes the chain to be more straight like saturated fats. This type of structure is generally man-made through a process called hydrogenating, and it is widely recommended to avoid trans fats when possible. Things like margarine and shortening are trans fats and can often easily be replaced in recipes by a saturated or unsaturated fat.[2] The health effects of consuming too many lipids are generally well-known, with the most significant issues being heart disease, diabetes, elevated blood pressure, and obesity. Lipid deficiency, though rare, can also be just as harmful to your health. Just like there are essential amino acids that must be included in the diet, there are essential fatty acids as well such as Omega-3 and Omega-6. Essential fatty acids are critical for the absorption of fat-soluble vitamins, so chronic lipid deficiency can lead to damaging micronutrient deficiencies as well.[1] That is why the USDA recommends lipids make up 20-35% of our diets, with an emphasis on unsaturated fats over saturated fats.[2]
The main takeaway from this information is that balance is the key to a healthy diet. Too much or too little of any one macronutrient can be harmful, and each macronutrient plays a unique and important role in our biological and physiological systems. As each person’s metabolic and caloric needs are different, it is always important to seek guidance from a physician or licensed health professional when trying to find a new dietary plan. However, with encouragement, support, and the knowledge that all food can be “healthy” food, a better and more balanced lifestyle is within reach.
[1] Espinosa-Salas, S., & Gonzalez-Arias, M. (2023, August 8). Nutrition: Macronutrient intake, imbalances, and interventions. U.S. National Library of Medicine. https://www.ncbi.nlm.nih.gov/books/NBK594226/#:~:text=Excess%20Macronutrient%20Intake&text=Chronic%20excess%20energy%20intake%20from,outcomes%20associated%20with%20increased%20adiposity.
[2] Avita Health System. (2019, September 5). Macronutrients: A simple guide to macros: Avita health system. Avita Health System | About Life. About You. https://avitahealth.org/health-library/macronutrients-a-simple-guide-to-macros/
[3] Carbone, J. W., & Pasiakos, S. M. (2019, May 22). Dietary protein and muscle mass: Translating science to application and Health Benefit. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/
[4] Ludwig, D. S., Hu, F. B., Tappy, L., & Brand-Miller, J. (2018, June 13). Dietary carbohydrates: Role of quality and quantity in chronic disease. BMJ (Clinical research ed.). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5996878/
[5] Field, C. J., & Robinson, L. (2019, July 1). Dietary fats. Advances in nutrition (Bethesda, Md.). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6628852/
[6] LibreTexts. (2023, February 1). 6.2: What are lipids?. LibreTexts Medicine. https://med.libretexts.org/Courses/American_Public_University/APUS%3A_Basic_Foundation_of_Nutrition_for_Sports_Performance_(Byerley)/06%3A_Lipids_Basics_-_Another_Energy_Source_for_the_Athlete/6.02%3A_What_Are_Lipids
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