{"id":9021,"date":"2026-03-02T10:15:10","date_gmt":"2026-03-02T15:15:10","guid":{"rendered":"https:\/\/mheds.org\/staging\/1268\/?p=9021"},"modified":"2026-05-26T18:01:37","modified_gmt":"2026-05-26T22:01:37","slug":"food-as-fuel-nutrition-guide","status":"publish","type":"post","link":"https:\/\/mheds.org\/staging\/1268\/food-as-fuel-nutrition-guide\/","title":{"rendered":"Nourishing the Body: The Importance of Food as Fuel"},"content":{"rendered":"\n
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Food is a necessary part of life, but have you ever given a thought to how and why it is necessary?<\/p>\n\n\n\n

In American culture (and, indeed, in many cultures around the world), food plays an important part in major life events and celebrations. It is central to many a gathering of family or friends, and it is often the first thing you see (or smell!) when you enter a home. The first thing which comes to mind when food is mentioned could be an image of a Thanksgiving dinner table laden with dishes, your mother\u2019s homecooked specialty, or even the fast food you may have had for lunch today. In this day and age, however, the importance of food as a way to nourish your body and your mind is often forgotten. <\/p>\n\n\n\n

In this post, I would like to review major aspects of nutrition and its relation to several chronic diseases.<\/p>\n\n\n\n

I am Dr. Mary Lasher. I am an Osteopathic Physician whose focus is Family Practice, although in my role as a provider at MHEDS I see pediatric patients. I graduated from Lake Erie College of Osteopathic Medicine, Erie Campus in 2019, and in the past seven years I have accumulated experience treating all ages and stages of life, from birth to the end of life. Although I often handle a little of everything, I am especially passionate about mental health, healthy lifestyles, adolescent medicine, Women\u2019s Health, and osteopathic manipulation. <\/p>\n\n\n\n

So, what exactly is nutrition?<\/p>\n\n\n\n

The Encyclopedia Britannica <\/em>defines nutrition as \u201cthe assimilation by living organisms of food materials that enable them to grow, maintain themselves, and reproduce.\u201d In a more medical sense, the Cleveland Clinic website states, \u201cNutrition is consuming the right amount and combination of nutrients to keep your body functioning\u2026Good nutrition can reduce your risk of disease. It can support healing and your mental health.\u201d In more relatable terms, nutrition is what fuels you to perform your daily activities, and good nutrition keeps you healthier and happier in the long term.<\/p>\n\n\n\n

A lot of fancy words are thrown around when it comes to nutrition, and it is easy to overcomplicate it, which in my experience leads to patients giving up. The nutrition label on a food container is the most important but also is often the most daunting part of grocery shopping. However, if you understand a few basic ideas and stick to them, it ends up becoming easier than you might think.<\/p>\n\n\n\n

There are four major aspects we are concerned about in nutrition \u2013 calories (how much energy is in our food) and three macronutrients: protein, fats, and carbohydrates. The amount of calories you need in a day is determined by your weight, age, height, genetics, and activity level. The easiest way to figure out how many calories you need is to find a calculator online. There are many free ones available, and I have linked one below. Calories are important because if you eat too many, your body will store extra as fat, and if you eat too few, you can end up without enough fat. Either one of those options can make you very ill in the long term. The easiest way to know how many calories you are eating in a day is to track what you\u2019re eating, either by writing it down on paper or using an app on your phone.<\/p>\n\n\n\n

Protein is the nutrient which contributes to muscle growth and repair as well as provides building blocks for hormones and all of our cells. It is found in meats such as fish, beef, or chicken but also in certain plants (quinoa, lentils, peas, and soy, for example). This means that even people who are vegan or vegetarian can get enough protein, although they have to be very deliberate about where they get certain essential amino acids (proteins which our body cannot make on its own) which usually only come from animal protein. The general recommendation for the amount of protein per day for adults is around 1 gram of protein per kilogram of body weight, or per 2.2 pounds of body weight. In this case, for an adult who weighs 150lbs, it works out to be about 68g of protein per day, and for someone who weighs 200lbs, it would be around 91g of protein.<\/p>\n\n\n\n

Fat seems to have developed a bad reputation since obesity (excessive body weight which can lead to chronic illnesses) has come to the forefront. It\u2019s actually required, like the rest of the major nutrients, vitamins, and minerals, for your body to function properly. Fat helps to store energy, which is important to get you through the day so you aren\u2019t needing to eat food constantly. As a result, it can help you feel full. Fat only becomes a problem when you eat too much of it, and the same can be said for the other nutrients. Fat just has a higher calorie count per gram compared with proteins and carbohydrates, so it\u2019s a lot easier to overdo it. The type of fat you consume is also important. There are two main types of fat, saturated and unsaturated fats. Unsaturated fats are better for you, and saturated fat is something which should be consumed in smaller amounts. Good sources of unsaturated fats are nuts, avocados, fatty fish like salmon or herring, olive oil, and eggs. Saturated fats are found in red meat, butter, and whole fat dairy. The only truly \u201cbad\u201d fat is trans fat, which is usually a product of food processing and is associated with long-term risks to your health.<\/p>\n\n\n\n

The final macronutrient is carbohydrates, which provide more easily accessed energy for the body and include fruits, vegetables, grains, starches, and sugar. Carbohydrates also include fiber, which is important to regulate digestion. As with fats, it matters what<\/em> type of carbohydrate you are eating. Complex carbohydrates, like fruits and vegetables, generally have a lower calorie load and lots of fiber. Pure sugar, on the other hand, is very calorie dense and causes problems when more than just a little is eaten.<\/p>\n\n\n\n

You need a good mix of protein, fats, and carbohydrates while staying at a reasonable calorie count in order to fuel your body properly. This varies from person to person, but there are a few things to be aware of when it comes to several chronic illnesses such as Chronic Kidney Disease (CKD), Diabetes Mellitus, and Obesity.<\/p>\n\n\n\n

In those with kidney disease, it is important to monitor how much protein you take as well as several minerals which can become problematic if your kidneys are not doing their jobs of filtration and extraction properly. The amount of protein consumed should be lower than someone with healthy kidneys, although protein is still necessary. The National Kidney Foundation recommends choosing plant-based proteins as they contain less acid, which can be damaging to the kidneys. It is also important to monitor how much sodium (salt), phosphorus, and potassium someone takes in. Potassium is found in milk, meat, bananas, oranges, and salt substitutes. Phosphorus tends to be found in processed foods with phosphate additives.<\/p>\n\n\n\n

Diabetes Mellitus means the body does not process sugar well, and those who have this condition can be prone to their blood \u201csugar\u201d spiking or dropping. A way to manage this is to avoid processed, sugary foods like cookies, cakes, sodas, and even certain fruits, and focus on \u201cwhole\u201d grains and high-fiber foods with minimal \u201cadded\u201d sugar. Some examples would be oats, barley, chick peas, lentils, and vegetables. Fruits like blueberries, blackberries, raspberries, strawberries, and cherries are less likely to cause blood sugar spikes and are the better fruits to eat in people with Diabetes Mellitus.<\/p>\n\n\n\n

Those with obesity need to pay attention to everything they eat, but calories are the most important aspect. The multitude of causes and factors which contribute to obesity are too complex to be discussed here. However, the main equation for weight loss which has consistently worked most often is eating at a calorie deficit, but doing so in a way where the food consumed can keep someone full for longer. Following a diet with less-processed foods that focuses on protein with reasonable amounts of fat and complex carbohydrates seems to be the best general advice, although each person needs to tailor that diet to themselves and their body. Working with a nutritionist is a good way to find a more individualized dietary plan.<\/p>\n\n\n\n

Unfortunately, many people in the Erie area have a difficult time accessing food, let alone \u201chealthy\u201d food like what has been previously mentioned. Thankfully, there are resources available. The Second Harvest Food Bank of Northwest Pennsylvania has a \u201cFood Finder\u201d on their website to help guide people to food pantries nearby, and they recently opened up a Second Harvest Marketplace on East Ave in the UPMC Health Plan Neighborhood Center, although it is open by appointment only. MHEDS also has food from Second Harvest available at the JFK Center location, although the selection is more limited. Ember + Forge, a local coffee shop on State St., also started a food pantry recently.<\/p>\n\n\n\n

If you\u2019ve read this far and are thinking to yourself, \u201cthis is still too complicated,\u201d don\u2019t worry. The most important thing to remember is that a truly balanced diet consists of protein, fat, and carbohydrates. If you\u2019re not sure where to start, try picking one area to focus on, such as calories or protein, or even on increasing your vegetable or fiber intake, and then move on to the others later when you\u2019re ready. Changing your diet too quickly can be a recipe for disaster. Hopefully though, the next time you look at  a nutrition label, you will be able to understand a little of what you\u2019re reading, and you can use that knowledge to improve your health.<\/p>\n\n\n\n

Websites and Apps for Further Information:<\/strong><\/p>\n\n\n\n