How does nutrition affect health

Question 2: What does it mean to be at a caloric deficit?

Question 3: What does it mean to be at a caloric surplus?

Question 1: What are macro nutrients?

How does good nutrition affect the body?

"Using data relating index scores to health outcomes in two large cohorts, we estimated that the improvements in dietary quality from 1999 to 2012 prevented 1.1 million premature deaths. Also, this improvement in diet quality resulted in 8.6 percent fewer cardiovascular disease cases, 1.3 percent fewer cancer cases, and 12.6 percent fewer type 2 diabetes cases." In this Harvard study it shows that americans who do improve their diets have a decrease in multiple diseases.

When having a good diet and exercise the body responds in a positive way. Anywhere from a decrease in heart failure to better blood pressure. This reduces risk in cardiovascular disease and even cancer. I look at the body as a car, you know what kind of fuel your body needs and if you keep track of what your body needs such as energy from well portion meals or ill changes to your car, you and your car are going to run smoothly and efficiently. It is important to keep yourself running in the most efficient way possible so you don't break down just like your car would if it is not well maintained.

Most scientist believe that in order to lose weight you must produce more energy out put than in, but the important thing to remember is macronutrients help delegate how much a energy a person take in. Macronutrients is a term used when talking about the body and where the sources of energy the body is getting it from; wether is is from proteins, carbahydrates, or fats.

"Over the last decade, a number of clinical trials have demonstrated that reducing the carbohydrate content of the diet not only improves weight loss but also improves biomarkers associated with cardiovascular disease27–29 and often results in reduced medication for type 2 diabetics,29 independent of weight loss." Acheson K. J. Carbohydrates are one of the macro nutrients that hold a lot of the body source of energy, by reducing the amount of carbs you eat a day the less your body will feed off the carbs and in return put your body in survival mode. When that happens your body start feeding off your fat instead of your carbs.

The positive side of being on a caloric surplus all depends on what your goal is at the moment. For weight lifters and athletes looking to put on some muscle on during their season find them selves eat a little more than usual. The reason is due to the fact they are expending a lot of energy on gaining muscle and with gaining muscle you roughly want to be eating 10 to 20 grams extra of each individual macronutrient. For example i am 180 lbs right now, I am looking to gain roughly 10 pound of muscle before summer. That gives me about half a year to get ready, you need to eat 1gram of protein and carbs to at least maintain. I will be adding 20grams leaving me at 200 grams. You can add more carbs depending on your energy out put and calories. When you add to your macronutrients that means more food; which means more calories added on to your day. My calorie intake will go from 2400 calories to about 2800 to 3000 calories. As long as you are monitoring your calories efficiently everyday you should gain lean muscle mass in a healthy way. Your food composition will be relative to your goals and not turn you into fat.

The negative side affects of people in an unhealthy caloric surplus is the risk of obesity which can lead to high blood pressure, risk of heart attack and stroke. When not monitoring what you eat from a macronutrient and caloric standpoint there a possibility you'll be in a caloric surplus. When your body is taking in more energy then it is expending then your body stores all that energy or food as fat. The fat builds up which can cause harmful affects to your body as listed above.

The positive side of being on a caloric deficit means you are losing weight , fat, and eating the correct amounts of food in order to do so. When your goal as an individual is to lose 10 pounds before the summer begins you will have to undergo a diet. In a diet you have take in account you weight, age, height, weight. That will determine your macronutrients which in turn determines how many calories you should taking in for the day. The point tis to meet your calories and macronutrients for the day but to add in some exercise in the day that will eat way at say 200- 400 calories. That ill put you at a deficit without depleting your body of any nutrients you need for the day.

The negative side of being in a caloric deficit is feeling the fatigue, muscle tissue loss, illness, or even injury. When going about a diet in a wrong or over a long period of time you can experience any of these symptoms. It is important to keep in mind that doing anything incorrectly can possibly hurt you and that is true with an insufficient diet plan as well. It is important to adjust your diet correct in oder to keep losing weight over time. when you lose the 10 pound now you have to go back and adjust for the 10 pounds, or else you will just be maintaining at that point.

Health and medicine; research conducted at harvard university has provided new information about health and society (improvements in US diet helped reduce disease burden and lower premature deaths, 1999-2012; overall diet remains poor). (2016, Jan 22). Health & Medicine Week Retrieved from https://search-proquest-com.ezproxy2.apus.edu/docview/1756660892?accountid=8289

Daries, Hayley. Nutrition for Sport and Exercise : A Practical Guide, John Wiley & Sons, Incorporated, 2012. ProQuest Ebook Central, https://ebookcentral-proquest-com.ezproxy1.apus.edu/lib/apus/detail.action?docID=995966.

Daries, Hayley. Nutrition for Sport and Exercise : A Practical Guide, John Wiley & Sons, Incorporated, 2012. ProQuest Ebook Central, https://ebookcentral-proquest-com.ezproxy1.apus.edu/lib/apus/detail.action?docID=995966.

Acheson, K. J. (2013). Diets for body weight control and health: The potential of changing the macronutrient composition. European Journal of Clinical Nutrition, 67(5), 462-6. doi:http://dx.doi.org.ezproxy1.apus.edu/10.1038/ejcn.2012.194

PLAN SUMMARY: The plan for this project is to inform people about positive and negative aspects about health and nutrition. People seem to have trouble understanding how to effectively carry out a good nutritional plan and they seem to give up and hope for the best. This project shows the dangers of having a poor diet, many diseases can become present when you don't take care of your body. The good part about this project is it goes into a detail about how you should view nutrition and how to effectively change your perspective on health, and informs people on what people should focus on such as macronutrients and calorie counts. I hope this project isn't only an eye opener but as well as an informative one.