We live in a world of readily available information about food and nutrition. Many celebrities, influencers, and self-described fitness junkies promote supplements and food ideologies centered around weight loss without understanding the adverse effects on overall, long-term health. Below are the 10 principles of nutrition science to provide you with a base understanding of our nutritional requirements.
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Principle #1 - Food is a basic human need.
Just as we need air and water to survive, we also need a variety of food for optimal health.
Principle #2 - Food provides nutrients, energy, and other substances for growth and overall health.
Although our nutritional requirements change as we go through life, our bodies will always require the essential nutrients to maintain health. Carbohydrates, protein, fats, vitamins, minerals, and water are all considered essential nutrients. They are termed “essential” because our bodies do not produce adequate amounts so they must be consumed through our diet to keep our bodies functioning properly. Below are just a few examples of how our bodies uses these nutrients:
Carbohydrates: Provides quick energy, fiber lowers cholesterol and regulates blood glucose levels
Protein: Builds muscles and bone, forms healthy red blood cells, maintains a healthy immune system
Fats: Provides long term energy, absorption of vitamins A, D, E, and K, brain function
Vitamins: Synthesizes proteins, repairs cell damage, prevents diseases
Minerals: Brain development, component of bone and teeth, stimulates muscle and nerve activity
Water: Temperature regulation, medium for chemical reactions
Principle #3 - Nutrition-related health problems begin in the cells.
Given that cells are the basic unit of life, their health ultimately defines one’s overall health. Cell function is dependent on nutrients to maintain normal cell shape and integrity. Compromised cell shape or integrity disrupts normal cell function which can lead to disease or disorders.
Principle #4 - Poor nutrition can result from inadequate and excessive intake.
Inadequate and excessive intake for a prolonged period can alter cell functions by depleting or saturating the cell with nutrients. Mindful eating and listening to your body can help reduce excessive intake because you’re eating when your body signals you to rather than out of boredom. Note that inadequate intake for an extended period, stress, and other factors can impair your ability to accurately assess hunger and fullness cues. It’s important to remember that your body needs food at regular intervals even if your hunger cues are very weak.
Principle #5 - Humans have adaptive mechanisms to manage fluctuations in intake.
One of the coolest things about the human body is that it automatically adjusts its internal processes based on what it needs to maintain normal levels. When it receives more energy than needed, the excess is stored for later use when it has an inadequate amount. These mechanisms are why you can eat a variety of foods and trust that your body knows how to accommodate. It doesn’t need to be micromanaged with calorie counting because it expects fluctuations. However, if you consume too few calories for an extended period, your body views it as a sign that it needs to preserve more energy because it isn’t getting enough in regular intervals. In order to do this your metabolism slows down and converts calories into fuel at a slower rate which hinders normal body functions.
Principle #6 - Malnutrition can result from poor diets, disease states, genetic factors, or combinations of these causes.
Malnutrition refers to the cellular imbalance between the supply and demand of nutrients and energy for normal body function. Many people think malnourishment is only caused by an inadequate intake of calories. In reality, it may also be caused by excessive intake, disease states, or genetics. For instance, a variant to the MTHFR gene affects the body’s ability to absorb and process folate properly which can cause abnormal cell division.
Principle #7 - Some groups of people are at higher risk of becoming inadequately nourished.
There are periods of life that come with increased nutrition requirements. This means these periods come with an increased risk of becoming inadequately nourished. Infants have the highest metabolic rate of any age group due to their rapid growth. Without sufficient nourishment, infants have a high risk of impaired cognitive and motor development. Children, women who are pregnant or breastfeeding, the elderly, and individuals fighting infections also have a greater possibility of becoming malnourished.
Principle #8 - Poor nutrition can influence the development of certain chronic diseases.
Chronic diseases are slow-developing and long-lasting. While such diseases are often associated with genetics, poor nutrition due to prolonged periods of inadequate or excessive intake can also trigger disease development.
Principle #9 - Adequacy, variety, and balance are key characteristics of healthy dietary patterns.
Mindful and intuitive eating promotes a balanced diet with adequate intake of nutrients. Furthermore, humans have an innate need for variety which can be satisfied with true intuitive eating. Cutting out or severely reducing the intake of any one food group can actually increase cravings due to a nutrient deficiency.
Principle #10 - There are no “good” or “bad” foods.
Our culture has stigmatized certain foods like cheeseburgers and pizza generally due to higher calorie content. If you recall principle #5, the human body has mechanisms to handle normal fluctuations which makes micromanagement of caloric intake unnecessary. Unless you have a food allergy or the food is spoiled, there is no such thing as bad food when eaten in moderation.
Written by Shelby Armstrong - Dietetic Intern