Every bite we take has the potential to shape our future. But are we really aware of the consequences of our food choices? From rising global rates of heart disease to an obesity epidemic, the state of our health is at a critical point. According to the American Heart Association, nearly 50% of the world population is affected by some form of cardiovascular disease, making it the leading cause of death in the United States. The Center for Disease Control and Prevention, (CDC), reports that 40% of the American population is obese and around 8.6% is affected by type 2 diabetes. Obesity is defined as an abnormal or excessive fat accumulation that presents a risk to health according to the World Health Organization. It is one of the most common causes of type 2 diabetes, which accounts for 90% of all diabetes cases. In caseyou haven’t noticed, our diet plays a major role in our overall health, and we are eating ourselves to death. But if what we eat is so important, then why are so many of us unaware of it?

The American diet is infamous for being oily and greasy, consisting of mainly fried foods, burgers and milkshakes. While these choices may not be the healthiest, in moderation and with a balanced diet, they aren’t as harmful as many “almond moms” claim. An “almond mom” is a parent who projects his or her own disordered eating habits onto their children under the guise of health, wellness and discipline. Society blends health and beauty with thinness, so seemingly in every corner of the world, people, especially women, are obsessed with following strict diet regiments in order to be “skinny.”  Growing up in an age where social media controls how we act and think, this disease has permeated into the younger generation. A study by the National Eating Disorders Association reported that American high school students who used social media for more than two hours a day were almost two times more likely to experience body image issues than those who spent less time on social media. These physical insecurities have led to an uptick in eating disorders like anorexia, which is an extreme calorie restriction due to the fear of weight gain.

While calories and carbohydrates, or carbs, tend to be used interchangeably, they really are two different things. Calories are just a unit of measurement to determine the amount of energy in food, and carbs are just molecules composed of carbon, hydrogen and oxygen atoms. Many myths surrounding these energy molecules have created widespread irrational paranoia. Calories and carbs are not inherently “fattening,” they are just sources of energy that many bodily processes require to occur. Weight gain is just an event that occurs when the body intakes more energy than it spends. 

 Carbs are the “grains” of the five vital food groups; the other four are fruits, vegetables, dairy and protein. Grains are rich in fiber, promoting healthy digestion and helping regulate blood sugar levels. Carbohydrates, particularly from unmilled grains, provide the energy our brains need to function properly, allowing us students to focus. Without carbs, we become fatigued and have difficulty concentrating. However, before you start loading up on carbs, you must be aware that the National Institute of Health has found links between chronic refined carbohydrate consumption and cognitive decline over a lifespan. In muggle terms, that means repeated consumption of processed grains like white bread, cookies, cereal and rice will lead to a decreased capacity for brain performance. Grains in general are healthy and carbs shouldn’t be avoided, but we should still be aware of the different types and avoid diets consisting of entirely processed grains. 

Fruits are packed with vitamins, antioxidants and fiber, all of which protect the body from inflammation and support heart health. According to Let’s Eat Healthy, a website from the Dairy Council of California, potassium-rich fruits like bananas help regulate blood pressure and reduce the risk of heart disease. They can also reduce the risk of developing kidney stones and help to decrease bone density loss, which naturally occurs due to aging. 

Furthermore, Healthline found that vegetables, particularly dark leafy greens, are rich in essential nutrients like folate and fiber, which support heart health by lowering cholesterol and reducing plaque buildup in our arteries, allowing for better blood circulation throughout our body and heart. The Mayo Clinic also recommends adding vegetables to your diet because they are r

ich in antioxidants that can protect organs from oxidative stress, which is an imbalance of free radicals in your body that leads to cell damage, while fiber aids in digestion and supports a healthy gut. According to the American Optometric Association, vegetables are also a good source of vitamin C and vitamin E, which help protect against eye diseases like age-related macular degeneration and cataracts. I’m sure we’ve all heard the myth that carrots are good for our eyesight, but this actually has some facts supporting it. According to the Gailey Eye Clinic, carrots are rich in beta-carotene, which the body converts into Vitamin A, an essential nutrient for eye health. 

Dairy products like milk, yogurt and cheese are rich sources of calcium and vitamin D. Calcium is necessary for preventing osteoporosis, a condition that causes bones to become thin, weak and brittle, by fortifying the bone matrix. According to the National Institutes of Health, vitamin D plays an essential role in muscle growth and development by regulating muscle contractility, aiding physical movement and gross motor control. 

Protein rich foods like chicken, beef, chickpeas, tofu and edamame are essential for tissue repair, muscle growth, immune function and enzyme production. Protein provides amino acids for muscle formation and also produces enzymes that are necessary for digestion and metabolism. Without adequate protein, the body can experience muscle mass loss and weakened immune function because proteins are the building blocks of antibodies, agents of the immune system responsible for defending the body against harmful bacteria and viruses. Furthermore, the National Institutes of Health found that low protein intake can lead to impaired cognitive performance and decreased attention. Sources of protein like eggs and lean meats are rich in the amino acids that support brain function, making them important for students and individuals requiring focus and mental clarity.

Depriving yourself of any one of these five food groups for the sake of “beauty” is dangerous as it can prevent your body from performing necessary functions and leave it vulnerable to infections and illnesses. Ensuring balanced intake from all the food groups is critical to maintaining health and optimal performance, especially as rigorous UPA students who require sustained energy and focus.

Proper nutrition plays a significant role in the prevention of chronic diseases. The fiber content of whole grains helps regulate blood sugar and insulin levels, thereby reducing the risk of developing type 2 diabetes, which is a major indicator for various cancers. Proper digestion lowers the risk of colorectal cancer by maintaining proper gut health. Antioxidants from fruits and vegetables can protect against cell damage, reducing the risk of breast, lung and prostate cancer. 

 However, we must be wary of certain foods that can increase the likelihood of developing chronic diseases and cancer. Processed meats, for example, contain chemicals called nitrosamines, which are formed during the curing process and have been linked to a higher risk of colorectal, stomach and pancreatic cancer. The National Institute of Health also found that consuming large quantities of red meat will increase the risk of colorectal and prostate cancers due to the presence of heme iron, which can promote the production of harmful compounds in the digestive system. As mentioned, refined carbohydrates can also contribute to weight gain and chronic inflammation, both of which are associated with an increased cancer risk.

Fried foods contain acrylamide, a harmful chemical produced when starchy foods are cooked at high temperatures. Research by the American Cancer Society has linked acrylamide to an increased risk of cancers, particularly those of the kidney, bladder and nervous system. Salty processed foods have also been associated with an increased risk of stomach cancer and heart disease because of the high content of hydrogenated oils, which are oils that have been transformed into trans fat to increase their shelf life. 

Maybe there was some truth to the fear mongering of “almond moms”. But if we start trying out new diet regimens like the Keto diet, then we run the risk of missing out on vital nutrients for our body systems. Food not only acts as a source of bodily nourishment but it’s also a way for us to experience new cultures and live life. Instead of cutting out entire food groups due to fears of weight gain, we should practice eating in moderation and choose thoughtful, well balanced food options. Our diet isn’t the only determining factor of health, we also need to factor in sleep, physical exercise and lifestyle. No one food is particularly good or bad so we should stop letting diet culture and beauty standards dictate what we eat. Instead of starving ourselves to fit into society’s perception of attractiveness, we should be mindful of what we eat for our own health. Social media needs to stop villainizing food and instead start preaching how food is health. Our bodies work tirelessly to sustain our daily lives, so let’s not make their jobs harder, and instead choose well-balanced meals that serve to nourish and aid them. Living a life where you embrace healthy, but most importantly, balanced eating is far more rewarding than one focused on constantly restricting what you eat. When you nourish your body, you open yourself up to new experiences and find the joy of exploring different flavors. What’s the harm in indulging in something unhealthy every once in a while if it brings you joy? After all, you only get to live this life once, so make the most of it and taste the rainbow.