Do Not Weight!

Nutrition For A Lifetime

Pregnancy

Nutrition begins an important role in our lives before we are even able to make the choices for ourselves. During pregnancy a woman should not only follow the established dietary guidelines for herself, but keep in mind the ones for her dependent child as well. During pregnancy there are certain nutrients that become higher in demand such as carbohydrates, fats, proteins, and iron. Taking what we have already learned about dietary guidelines and assuming everyone is well informed as to what their nutritional needs are, expect an increase of 340 calories a day during the second trimester and an increase up to 450 calories a day by the third trimester. “Experts recommend 75 to 100 grams of protein per day. Daily requirement of calcium is around 1000 milligrams. A daily intake of 27 milligrams [of iron]. Experts recommend 600 to 800 micrograms (.6 to .8 milligrams) daily [of folic acid]. And at least 85 milligrams per day [of vitamin C]” (American Pregnancy Association, 2014).

Infancy

Nutritional demand during infancy is considerably high as stated by Sizer and Whitney, "the rapid growth and metabolism of the infant demand an ample supply of all the nutrients. Of special importance during infancy are the energy nutrients and the vitamins and minerals critical to the growth process, such as vitamin A, vitamin D, and calcium" (Sizer & Whitney, 2013). In general, the total caloric intake of an infant will be smaller, however, comparatively infants require twice as much nutrients as an adult based on their size and require "about 100 calories per kilogram of body weight per day; most adults require fewer than 40” (Sizer & Whitney, 2013). Furthermore infants have a large need for water, but most often this need is filled by either formula or the mothers breast milk. See the infant nutritional guidelines established by the USDA here.

Childhood

We all have a stake in improving childhood nutrition.

Currently nearly 1 in 3 children in America are overweight or obese and these conditions are a direct result of poor diet. During childhood milk is no longer the sole nutrient and now is the time to establish healthy heating habits as an array of food choices are introduced to the pallet. A child's daily caloric intake will depend on their age and activity level. For example, a younger child (roughly age 1) may only need 800 calories a day whereas a child of the age of six would need 1400. These numbers will also greatly depend on the growth rate of the child as well. Regardless, as a child grows so does their nutritional need for a nutrient-dense diet. See below for a child's nutritional needs based upon age and sex and read more about this topic here.

Calories*

• 2-3 years: 1,000

• 4-8: 1,200-1,400

• 9-13 (female): 1,600

• 9-13 (male): 1,800

• 14-18 (female): 1,800

• 14-18 (male): 2,200* For active children, calorie requirements may be greater 

Adolescence 

The age of adolescence brings on many changes; physically, mentally, and emotionally. At one point or another, all adolescence individuals regardless of sex will experience a growth spurt. With such demand on the body and such physical changes, nutritional needs are at the most high, only second to pregnancy. Adequate nutrients are required to support these growth changes so it is no wonder that a high energy yielding diet is necessary to meet nutritional needs. Calcium, iron and vitamin D are just a few of the nutrients needed to ensure that adolescent individuals are receiving enough nutrients to continue to grow. Again, both the growth rate, sex, and activity levels of the individual will ultimately determine how much nutrients are needed as Sizer and Whitney state, " an active, growing boy of 15 may need 3500 calories or more a day just to maintain his weight, but an inactive girl of the same age whose growth has slowed may need fewer that 1800 calories to avoid unneeded weight gain" (Sizer and Whitney, 2013). 

Adulthood

As we enter adulthood our caloric intake once again will change as our demand decreases. Again, activity levels play a role in exactly how much one will need to eat in a day. It is commonly understood that most degenerative action will began around the age of thirty, this can include lean muscle loss and other physical illnesses or diseases that can be in part counteracted by diet. As our bodies began to find it difficult to produce essential vitamins an minerals it is important to remember to incorporate these into our diet whether through supplements or an increase in sources rich in vitamins and minerals. Fiber is an essential nutrient, yet for so many adults we fall short on our daily intake. Therefore it is important to ensure that as an adult we consume 25 grams of fiber each day. Each and every adult by now should know their body, the ailments they may suffer from, and how their body signals a need for certain nutritional needs. Remember to consume a diet rich in nutrients and fiber to ensure that negative health affects can be avoided as much as possible. Without proper nutrition, one is more likely to develop illnesses and diseases such as diabetes, heart conditions, and other health complications that could be avoided. When it comes to our health, your health, the weight is not worth the wait to make a healthy choice - act now and move towards a healthier you!

Self Reflection

To say that I as the author of this blog have never failed in my own nutritional needs would be a false statement. We are all human and we all fall short of perfection. What makes this a beautiful thing is that I have been there before, I have failed, I have struggled, and I can relate to the very things spoken in this blog. To this day I still find myself struggling to meet nutritional needs on a daily basis and find I overcompensate on certain aspects while forgetting the importance of others. For myself, I focus on protein intake for its ability to build muscle as I train in the gym. However, I find that as a result I fail to consume enough carbohydrates which also serve as a essential need for energy during physical exercise. As a result, my body may actually be using the protein I take in as an energy source and thus canceling out the purpose of intaking the protein in the first place. In order to change my diet so that I consume more carbohydrates as I should, I intend on first adding supplements to the protein shakes I consume daily, such as a banana and peanut butter with milk and whey protein (non isolate) so that I can gain carbohydrates from the whey powder as well and furthermore adding things such as flaxseed oil or fish oil to ensure I am getting my BCAA's and Omega-3 fatty acids. As it is recommended by the Institute of Medicine, carbohydrates should account for forty-five to sixty-five percent of ones total caloric intake with a minimum of 130 grams a day. Knowing that one gram of carbohydrates yields four calories, I can then calculate my nutritional needs for a day and increase my carbohydrate intake to meet the recommended values in the future.

My wish is that everyone may take advantage of the material and information made available throughout these discussion so that they too can self reflect upon themselves and from that create a diet and behavior change of their own to begin a journey towards healthy living. Remember, when it comes to your health do not wait!

References

American Pregnancy Association. (2014). Promoting Pregnancy Wellness. Retrieved from         americanpregnancy.org/pregnancyhealth

Sizer, F. & Whitney, E. (2013).  Nutrition: Concepts and Controversies (13th ed.).  Mason,           OH:Cengage Learning. 

The Preventative Role of Diet

The Preventative Role of Diet

The obesity crisis that has swept the nation has brought a lot of attention to the reasons why we are facing this epidemic and what can be done to prevent it in the future, and bring those who already suffer into a healthier lifestyle. Overweight and obesity are largely preventable by making healthy dietary choices. See more here. A diet that is appropriate for prevention can be found across many different scholarly sources but all have the same core points: increase consumption of fruits and vegetables as well as whole grains and nuts while limiting sugar, salt, bad fats, and processed foods. 

A diet that is balanced with lean meats, carbohydrates, fruits, vegetables, and dairy provide the body with essential nutrient needs on a daily basis and will keep body fat at manageable levels. These guidelines, for that matter can be applied to all BMI statuses including underweight, overweight, and obesity. The main cause for unhealthy weight to height ratios (what the BMI index uses to measure optimal weight) is due to an imbalance between the calories one consumes and the energy output of their body. In some cases such as underweight individuals the caloric intake is not sufficient enough to support their energy output and therefore energy is sought after in other forms such as fat and muscle tissue throughout the body causing weight loss. On the other end of the spectrum, overweight and obesity occurs when the caloric intake exceeds the body's energy output and thus stores glucose in the form of fat for later use when or if needed. A combination of high caloric intake with minimal physical activity to keep energy levels up directly leads to obesity. See more about the role of nutrition in preventing obesity here.

In todays America being overweight seems to be the norm, but it is by no means normal. So how then does one make educated food choices that meets his or her dietary needs across their lifespan? Let us take a closer look at the nutritional requirements across the lifespan so that health concerns such as the ones mentioned above can be avoided at an early age by instilling healthy behaviors. When it comes to improving your health, do not wait. 

Micro Vs. Macronutrients

Macronutrients and MicroNutrients: The Need To Know Basics

Well, we have all heard the saying before, but not until recently did we fully understand the meaning behind the phrase you are what you eat! With poor diet habits now known to lead to so many debilitating illnesses and diseases there is no better time to begin understanding the in and outs and ups and downs of nutrition.

Your Body's Macronutrient Needs

Macronutrients generally refer to the caloric nutrients commonly known as proteins, fats and carbohydrates but has been also known to extend its meaning to minerals we require in larger amounts as well, amino acids, fiber and water. Macro nutrients are the caloric components of food that provide the body with energy, means of growth and repair, hydration and metabolic functionality and are exactly why we need them in large quantities, especially during vigorous exercise or any type of muscular strain on the body. 

Macronutrients:

• Proteins - found in sources such as chicken, fish, pork, eggs, dairy, beans and nuts/seeds
• Fats - found in sources such as almonds, cashews, peanuts, salmon, trout and walnuts
• Carbohydrates - found in sources such as vegetables, fruits, whole grains, and beans

As mentioned prior the quality of the nutrients you eat is very important, so do not let the terms carbohydrates or fats lead you down the path of a dirty diet but remember the calories that you get from a greasy burger are not the same as a grilled chicken sandwich on a whole wheat bun. The point simply being be careful what you choose. You will not gain healthy weight from baked goods that have virtually zero nutritional value. You may, however, want to reach for some brown rice, whole-grain bread and almond butter or peanut that are rich in good fats, proteins, and carbohydrates. 

Macronutrient Spotlight: Proteins

Protein is a large molecular glob made up of little molecules known as amino acids. Protein digestion works by first each protein into amino acids through the stomachs acidic environment. The stomach serves several purposes in the digestion of protein denaturing the proteins in order for digestive enzymes to break them apart even further into smaller molecules known as peptides while providing a safeguard against any potentially harmful microorganisms that may have been digested along with your food. The peptides from the stomach, as well as acidic food particles can move through the digestive track. 

In order to neutralize the acidic food particles as it enters the small intestine, the pancreas secretes a bicarbonate that encourages even more digestion of protein from digestive enzymes found in the pancreas and small intestine. These enzymes act upon the food peptides within the small intestine, breaking them down to even smaller peptides and stripping them of their amino acid properties one at a time so that the absorptive cells of the small intestine may begin transporting the single amino acids through the bloodstream and eventually to the cells throughout the body. 

During protein metabolism, some protein is converted into glucose through a process known as gluconeogenesis - the formation of glucose from a non-carbohydrate source. The main difference being that carbohydrates are composed of simple sugars while protein is comprised of amino acids. So while amino acids are absorbed into the bloodstream, their constituent parts (those stripped of their nitrogen and amino properties) go through a process known as deamination. Deamination will take the amino group and break it down into ammonia to be secreted as urine after being converted to urea and filtered through the kidney. The carbon skeleton (the carbon. hydrogen and oxygen properties) however, can be utilized for protein synthesis, energy, or converted into glucose. 

Macronutrient Spotlight: Fats

Dietary fat has many critical roles in the body. Fats are an energy reserve as the body can only store small amounts of glucose but fat can be stored in an unlimited amount. The energy provided from fat will be used when we sleep, during times of low energy intake, and during physically demanding activities. Fat also provides essential fatty acids and carry fat-soluble nutrients such as certain vitamins. 

Fats require additional digestive action before absorption. This is mainly due to the fact that fat is not soluble or transportable in water mediums (blood and lymph) until undergoing changes. Once fats leave the stomach, they enter the small intestine which signals the gallbladder to release bile that then emulsifies the fats within the intestine. The emulsified fats are then split by enzymes into fatty acids and glycerol. The fatty acids are converted to the liver to be used as an energy source for cells. The fat which does not need to be utilized immediately for energy needs is stored throughout the body in adipose tissue (primarily found in the stomach, thighs, and buttocks) and will provide the body with a continued energy source as it releases new fat as needed. 

Macronutrient Spotlight: Carbohydrates 

The carbohydrates found in the food we eat are found in the form of simple sugars, starches, and fiber. They serve "as a chief source of energy for all body functions and muscular exertion" (Clark,  Lucett & Corn, 2008). The first of these, is very easily digestible and can be found in food sources such as fruits or honey. Double sugars, on the other hand, can be found in things like table salt and require some digestive action, but not nearly as much as starches that can be found in food sources such as whole grain products. Starches need enzymatic action in order to be broken down and thus require prolonged digestive periods. Dietary fiber (cellulose) is most commonly found in the skins of fruits and vegetables and is largely considered indigestible by the human body. It does, however, aid in intestinal mobility and elimination.

During the process of digestion and absorption, complex sugars are broken down into simple sugars such as glucose or fructose by enzymes found within the mouth and the small intestine. As these digested sugars and starches begin passing through the small intestine they are able to be absorbed. Once in their simplest form, carbohydrates are quickly absorbed by the upper and lower parts of the small intestine by villi and are then transferred to the blood stream and carried to the muscles and liver. Fructose however does need to be converted into glucose in the liver before it can be used for energy. From there glucose can be utilized as fuel for the brain, nervous system, and muscles. Due to the fact that we as humans do not consistently eat, some of the glucose is converted to glycogen and stored within the liver and muscles. Furthermore, any excess would then be stored as fat throughout the body as a energy reserve until energy expenditure once again exceeds energy input. Any undigested carbohydrates, such as dietary fiber, will move from the small intestine where absorption occurs to the large intestine and the colon, where elimination occurs.

Your Body's Micronutrient Needs

Micronutrients are the vitamins, minerals, trace elements, and antioxidants that are found in the food we consume. They are essential to ones personal health and are most commonly found in natural foods such as fruits and vegetables but also come from grains, nuts and seeds, dairy foods and meats - the basis of our entire diet. Incorporating a variety of fruits and vegetables into a diet will certainly provide most, if not all, your daily micronutrient needs and while multivitamins can serve as an alternative to meet any deficiencies that may be presents, there is no substitute to eating a healthy and balanced diet. 

Micronutrients cover a wide array of vitamins and minerals from vitamins B1, B2, B12, C, A, D, E and K to minerals such as sodium, chloride, calcium, magnesium, iron, zinc and copper to name a few. Each serves its purpose from energy and metabolism, red blood cell production, supporting vision, bone density, regulating blood calcium to maintaining electrolyte balance, formation of cells, protein building, forming bones and teeth and many more cell processes. Though they may be called micronutrients, do not let their title undermine their large role in overall health.

References

Clark, M., Lucett, S., Corn, R. J., & National Academy of Sports Medicine. (2008). Nutrition. In NASM essentials of personal fitness training (4th ed., p. 477). Philadelphia: Wolters Kluwer Health/Lippincott Williams & Wilkins.

Why We Eat What We Do

Social, Psychological, Philosophical, and Physical Factors That Drive Our Food Choices

There are many factors that influence the choices we make regarding nutrition. "Social, psychological, philosophical, and physical factors all influence how you choose the foods that you generally eat (Sizer & Whitney, 2011, p. 12). It is vitally important that we understand what these are so that we can better understand why our diet is what it is and from how to go about successfully altering those behaviors if need be. 

Social Influence

Social influences extend beyond just the immediate connections and relationships that you may have with friends, although these influences cannot be ignored, social media has largely affected the standard American dietary habits through commercials and advertisements that sell food options filled with unhealthy ingredients. What we eat in these social settings, such as restaurants, we carry with us back to the dinner table in our own homes. Unfortunately, these businesses are only catering and listening to exactly what the people want - more bang for the buck. By acting on what the public wants, restaurants now provide inflated portion sizes filled with calories to keep consumers happy and coming back for more. At the same time this sets a standard for serving size that is only acceptable that these sizes are matched at home as well. 

Psychological 

We have all experienced hunger - when eating anything will suffice. However, cravings are slightly different because we want something specific, like a cheeseburger for example. At this point a vivid mental image may even be present and this mental imagery uses cognitive resources and brain power. Fortunately, the link between food cravings and what the body actually needs can be as simple as a single nutritional element. For example, someone has a craving for salt and vinegar potato chips and feel as though they need to get these specific chips visualized in their mind in order to fill their craving. What the body is really trying to say is that it needs sodium or that there is possibly a mineral deficiency. Understanding these cravings can allow you to make healthy alternative sources that will still provide the body with what it needs and not what you think you want. Furthermore, the wants and desires to eat can be fueled by a poor relationship with food where food makes up for a lack of something else in ones life and can be a result of emotional eating from a poor relationship for example. Furthermore, there can be a positive or negative association with food that controls ones food choices and can lead to poor habits formed. Lastly, and perhaps most importantly due to its leading cause of food choices is our sensory aspects. "Taste prevails as the number-one factor driving food choices by U.S. consumes" (Sizer & Whitney, 2013) with cost following as second. In all respects, taste essentially encompasses all sensory functions produced by the ingestion of food included smell and texture and is often associated and though to influence spontaneous food choices, or in other words cravings. 

Food For Thought

There are many arguments that surround the food industry and many individuals who hold strongly to their beliefs whether their fighting argument be the taste of certain foods, nutritional value,

culture/tradition, or religion/spirituality, peer pressure, or advertisements. These factors, or beliefs, affect what people eat on a daily basis. One of the leading arguments is by those who believe animals should not be used for human nutritional means because of animal rights, animal suffering, virtue and environmental harm. Those who agree with this support their beliefs by choosing not to include meat in their diet. Regardless, a healthy diet requires amounts of nutrients including protein, iron, zinc, vitamin B12 and calcium which can all be found from meat sources. My point here is that if one chooses to exclude a certain food source from their diet that provides them with essential nutrients then those nutrients must be accounted for by some other form of food - such as plant proteins for those who choose not to eat meat so that protein intake can still remain sufficient. 

Physical Factors

Studies have confirmed that satisfying hunger has many dimensions, including physical.  With limited amounts of money to spend on food in struggling economic times people may avoid spending excess money on more expensive, and often healthier, food choices but focus more on what can feed a family for as little cost as possible, which tends to be food that is easily accessible and available to their locality. While cost and sustainability both play a factor, location also dictates what people choose to eat due to accessibility, which often goes hand-in-hand with cost; the further the product must travel the more the food may cost. Lastly, education and knowledge of nutritional concepts influence the behavior of food choices knowledge alone does not directly result in action if one does not know what action to take. Becoming educated and knowledgable about health concepts will gain confidence in one that they know how to make proper and healthy minded food choices that benefit the body. 

References

Sizer, F. & Whitney, E. (2013).  Nutrition: Concepts and Controversies (13th ed.).  Mason, OH: Engage Learning.

Precision Nutrition

A healthy diet can be defined in almost an infinite amount of ways. That being said, however, there are characteristics that all healthy diets follow and are relevant to. Research has given us solid data that shows certain components of a diet that are considered healthy and since national recommendations have been established respectively. So while a healthy diet may cover a wide variety of food and eating habits, there are still those that are continual throughout the spectrum.

Bring Fresh Fruits and Vegetables Into Focus    

The Dietary Guidelines recommend that Americans consume 2 cups of fruit and 2 1/2 cups of vegetables each day. See  Dietary Guidelines here. Collectively, fruits and vegetables provide both vitamins and minerals needed for proper body function. Individually, dark greens are high in vitamins C and K, potatoes and bananas provide potassium, berries are rich in vitamin C, and fruits and vegetables are also high in fiber to promote a healthy digestive system while also providing a low calorie addition to any diet.

Health Gains From Whole Grains

   Whole grains are a necessary part of a nutrient rich diet. The goal is to minimize refined grains like those found using processed ingredients such as white flour and maximizing whole grains like those found in whole wheat bread, black rice, oats and even popcorn. In addition to providing another source of fiber, whole grains are also a source of vitamin E and have been associated with lowering risks for cardiovascular disease. It is recommended that adults indulge in 6 to 8 ounces of grains each day - focusing on whole grains of course. See more on whole grains and their health benefits here.

Limit Processed Foods

If it is in a package...its probably not healthy. Most items found in packages are designed for shelf life and for this reason are high in sodium, additives, preservatives, sugar, and unhealthy fats. A healthy diet, therefore, focuses again on fresh food choices while avoiding those prepackaged meals. If no other choice is available, choose ones you fully know and understand the ingredients in - the fewer the better. In other words, if you're food can go bad then its probably good for you, if it can't go bad it's more than likely bad for you. 

                          Fat Facts

You have heard the saying that your body is a temple...however some find there body has become a prison for fat that cannot escape - ever. Truth be told not all fat is bad and

does serve its part in proper body function. The others - well they can be sent off to a maximum security prison elsewhere. 

Facts:

• fat should make up for no more than 25 to 35% of total caloric intake per day
• saturated fat should make up less than 10% of caloric intake 
• Increase polyunsaturated fats for a healthy heart (plant-based oils, nuts and seeds)
• Decrease saturated fats that are found in butter, fatty meats and full-fat dairy
• limit trans-fatty acids, and especially unhealthy fat by lessening intake of prepared goods

Protein Basics

When choosing proteins, focus on those that are nutrient-dense. Whether you choose to consume meats or or not protein is needed for muscular repair, growth, and normal body function.A healthy diet would reach for lean proteins that also offer the added benefit of additional nutritional properties such as vitamins and minerals. Examples would include poultry, lean cuts of beef and eggs. Furthermore, fishes such as salmon provide essential omega-3 fatty acids. Lastly, protein sources such as beans will also provide a source of fiber while dairy products are best known for their contribution of calcium. See more on healthy protein choices here.

Make the Choice!

Clean Eating Challenge

Improving diet quality is important at any age; you are never too young

and never too old. With the increased knowledge gained from this discussion about healthy nutritional choices and guidelines, the choice to make a change is in your hands. Of course making that change is not always easy and everyone at one point will more than likely face an obstacle or a challenge when making a behavioral change. Are you up to it? We hear all these things about super foods and diets and the benefits of healthy eating. What exactly does that mean? Healthy eating is not about starving yourself or jumping on the new fad diet, it is about making healthy minded decisions that are good for your body. Eating well is not about being the perfect model of health, but by finding and learning about food and their values and how they pertain to you and your body and how to balance them based upon your needs, preferences, culture, society and experience. Then, and only then can you begin to create for yourself a wide variety of healthy nutritional choices that are catered to you. I challenge you to find what influences your personal choices and dietary habit and be to sure to keep an eye out for my next discussion that covers the very factors that drive our food choices.

References

DietaryGuidelines.gov. (2014). Dietary Guidelines for Americans, 2010 | Dietary Guidelines for Americans | Health.gov (ODPHP). Retrieved from http://www.health.gov/dietaryguidelines/2010.asp

USDA.gov. (2014). What Are Protein Foods? - Food Groups - ChooseMyPlate.gov - USDA. Retrieved from http://www.choosemyplate.gov/food-groups/protein-foods.html

USDA.gov. (2014). Health and Nutrition Benefits of Grain - Food Groups - ChooseMyPlate.gov - USDA. Retrieved from http://www.choosemyplate.gov/food-groups/grains-why.html

Disease Proof

For too long the media has produced a debatable view of nutrition and health; a widespread misunderstanding of the link between the benefit of a balanced diet and achieving health -what is healthy and what is not. From this has come misleading diets and fads that are based upon hype and hope with no real scientific data or information to support them. What then can one do to eat their way to health - what is the link between nutrition and health and how does a balanced diet support or hinder our ability to stay healthy and avoid illness?

In this post we will explore the link between a nutritionally balanced diet and health based upon not hype or hope, but scientific data, studies, and scholarly resources that provide a solid foundation for the following suggestions and guidelines. From this one can better understand how the standard American diet (SAD) is detrimental to our health. My only hope is that this will clear the confusion and misconception that so many hold about dietary guidelines so that we as a nation can share and enjoy the benefits of healthy living one serving at a time.

A Healthy Heart Starts With A Healthy Diet

A heart healthy diet is key to improving American health and eating healthier is really easier than you may think. Following simple guidelines set forth by The American Heart Association found here encourage good eating habits that both you and your family can practice.  Simple eating habits such as choosing healthier oils when cooking, limiting the amount of added sugars in your food, to eating more fruits and vegetables all provide a customary lifestyle that can be adopted and passed down from one generation to the next so that we may live longer and healthier lives. 

Diet, Nutrition, and the Prevention of Illness and Disease

The growing epidemic of disease and illness that affect this country is in fact related to dietary and lifestyle changes. Read more here. With changes occurring in industrialization, economic development, and market globalization a rapid change was seen in diet and lifestyle. This is having a significant impact on healthy and nutrition because while the standards of living have improved, so has the availability and diversity of food that is now available to the consumer. Because of this there have been multiple and significant negative consequences due to poor and less than appropriate diet choices and patters leading to an uprise in nutrition related chronic disease and illness. 

A general conclusion of recent studies has only reenforced what experts already knew about the relation between diet and illness and/or disease, but also revealed new findings that suggest diet and nutrition modification could in fact prevent most cases of cardiovascular disease, stroke, diabetes, cancers, dental disease, cataracts, and even birth defects. See more here. 

More about malnutrition can be viewed here.

Furthermore, studies have also seen detrimental and serious negative affects from malnutrition, or an inadequate or unbalanced diet that can lead to fatigue, dizziness, and weight loss in minor conditions. More severe cases, if untreated, can lead to mental or physical disability, illness, and even death. The simple solution? Eat a balanced diet of nutrition-dense food as will be covered in my following discussion. 

References:

American Heart Association. (2014). Healthy Eating Habits Start at Home. Retrieved from http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Healthy-Eating-Habits-Start-at-Home_UCM_461862_Article.jsp

MedLine Plus. (2014). Malnutrition: MedlinePlus Medical Encyclopedia. Retrieved from http://www.nlm.nih.gov/medlineplus/ency/article/000404.htm

Willett, W., Koplan, J., Nugent, R., Dusenbury, C., Puska, P., & Gaziano, T. (2006).Prevention of Chronic Disease by Means of Diet and Lifestyle Changes - Disease Control Priorities in Developing Countries - NCBI Bookshelf. Retrieved from http://www.ncbi.nlm.nih.gov/books/NBK11795/

World Health Organization. (2014). Diet, nutrition and the prevention of chronic diseases. Retrieved from http://www.who.int/dietphysicalactivity/publications/trs916/intro/en/