Category Archives: science

Protein: The New King of the Food Pyramid

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For most of us kids, when we hear the word “breakfast,” the first thing that comes to mind is cereal—especially sugary ones like Froot Loops. For a long time, cereal has been the go-to breakfast because it gives quick energy to start the day.

But advice about healthy food has changed a lot since the old food pyramid came out in 1992. The old pyramid put foods rich in carbohydrates—like bread, cereal, rice, and pasta—at the bottom, which basically meant “eat the most of these.” These foods were cheap, easy to make, and seen as “basic fuel,” so protein foods didn’t get as much attention. Also, people were told to avoid fat—especially saturated fat—because they thought it was bad for your heart.

However, the new food pyramid introduced in 2026 by the U.S. government has turned things upside down—literally. Now, protein and healthy fats are emphasized, and it reminds people to cut down on refined, sugary, processed carbs. Near the top are protein and healthy-fat foods like eggs, chicken, fish, beans, yogurt, nuts, and avocado.

Illustration of a food pyramid featuring three sections: Protein, Dairy & Healthy Fats; Vegetables & Fruits; and Whole Grains. The pyramid showcases various food items such as meats, dairy products, fruits, vegetables, and grains.

The recommendation to cut down on carbs is based on research that shows that eating a lot of carbs – especially sugary, processed, packaged foods like candy, sweet cereals, and cookies – can lead to weight gain and increase the risk of diabetes over time.

On the other hand, the new pyramid recommends eating more protein-rich food because protein helps you feel full longer and can reduce cravings. For kids, protein also supports growth and brain development. It also supports your muscles and bones, helping you get stronger. Protein is made of building blocks called amino acids. Your body can make some amino acids, but it can’t make all of them, so you must get the rest from food – mostly from protein foods.

Experts say a simple way to figure out how much protein you need is to take your weight in pounds and divide by 2. For example, a kid who weighs 100 pounds should aim to eat about 50 grams of protein each day. That could look like 2 eggs at breakfast, a cup of yogurt for a snack, a turkey or chicken sandwich at lunch, and a glass of milk or a cheese stick later. Adding small protein foods throughout the day makes it easier to reach your goal without feeling too full.

In the end, it’s important that we change our eating habits to focus more on protein and less on sugary, processed carbs. It’s also important for schools to adjust what they serve, because most of us eat at least two meals at school on weekdays. Many school menus still include lots of carb-rich foods (such as pizza and sugary cereals), so schools should act fast by adding more protein options. For example, they could offer eggs or yogurt at breakfast, add chicken, turkey, beans, or tofu to lunches, and replace some sugary snacks with healthier choices like cheese, yogurt, or hummus.

Small changes like these could help students stay healthy, feel full longer, focus better in class, and have more energy throughout the day.

Whale Sharks: Underwater Terrors or Gentle Giants?

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A whale shark swimming underwater with a group of smaller fish in the background.

Imagine you’re swimming far out in the ocean. You’re sitting on the edge of a kayak and something rough brushes your foot, with the texture of sandpaper. You look down and see an enormous shape, larger than a school bus, with white specks and stripes scattered on it. And it’s swimming right below you.  

The word “shark”, for most people, strikes a bit of uncertainty in their mind, maybe even some fear. But not all sharks have to seem like terrifying, man-eating giants. We present to you, the whale shark. 

Whale sharks are some of the largest fish in the world, and more specifically, the largest species of shark. They can grow to be up to 40 feet in size and weigh around 20 tons at full maturity, which is larger than the length of a school bus and over thrice as heavy as one.

To keep up with their extreme size, they have to eat a lot, too. They are carnivorous, but don’t worry, that doesn’t mean they eat people. A whale shark’s diet consists of plankton, krill, and small fish. They are filter feeders, so they swallow their small food and huge amounts of water, straining and filtering the water out.

Whale sharks travel around and populate tropical seas, out in deeper water and farther away from shallow areas. They are generally solitary, and have a very calm demeanor, allowing swimmers to interact with them.

They may seem like huge, underwater terrors, but really, WE might be the terrors for them. Every year, thousands of whale sharks are killed each year, through human disturbance, hunting, pollution, and bycatching. They are hunted for their fins, and are hurt through accidental capture.

To help, you can avoid whale shark products, contribute to reducing ocean pollution, and support and sustainable fishing practices. 

Getting started with Robotics

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Ever wanted to become Tony Stark? Maybe the thrill of making something yourself? If you have not, or have never heard of him (he’s Iron Man), then you’ve at least seen all these unique robots that you might not even consider. The humble Roomba, for example, is not the romanticized robot you might have been thinking about; however, it just shows how frequent and common they are in everyday life.

That being said, if you are interested in getting started with building robots, a Roomba may not scratch that “itch.” Robot arms and walking spider robots with sensors and tracking are all things achievable by a person with a few hundred bucks and some free time.

Personally, when I was getting started, I bought an Arduino electronics kit. An Arduino is essentially an electronic brain that can be programmed through their app or website, giving instructions to whatever robot you make. Typically, Arduinos are used for prototyping because of their ease of use; however, they make for great beginner to intermediate projects. Additionally, the kit provides components like sensors, wires, and other pieces that will get you started. I found videos online and even some books such as the “Arduino Projects” book by Arduino themselves.

After understanding circuitry and the Arduino, all you need is to obtain a 3D printer or any alternative option for creating physical parts (you could even use cardboard). A 3D printer will allow you to create the actual shells the robots operate with, structurally sound materials, and accurate designs. To make the designs themselves, Onshape is a free, web-based CAD software that will get you started designing.

It won’t come easy, but with motivation and research, anyone can make a robot, and it feels very rewarding. And, of course, now you don’t have to imagine becoming Tony Stark.

Science Series – Article One: Why twins aren’t completely identical…

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When I was young, I often wished that I had a twin. Books, movies, and twins in real life always fascinated me. Similar looks, fun pranks, and having a built-in best friend were things that I often associated with twins. However, when it really comes down to it, twins aren’t completely identical; differences in personality are clear, but no two twins have ever looked exactly the same. 

Why though?

Well, this question can be answered through meiosis, which I learned about in my AP Biology class this past month. Meiosis is the process by which cells divide to create “gametes (egg and sperm cells) for…reproduction”  (Fiveable). Gametes eventually form a zygote that develops into a living, breathing baby.

Meiosis is important because it is how humans have been produced for generations upon generations. In this process, genetic information is passed down from parents to offspring. But how come we aren’t identical copies of our parents? During meiosis, new gene combinations are formed in multiple phases.

First, in Prophase I, the first stage of meiosis, homologous chromosomes (pairs of chromosomes where one chromosome is from the mom, the other is from the dad) cross over and exchange segments to create  new versions of the chromosome. The chromosome that has a new mixture of the homologous chromosomes is passed down throughout meiosis. 

Illustration of a cell with chromosomes in red and blue inside a nucleus, surrounded by cytoplasm and green structures.
Prophase I
Diagram illustrating the process of chromosome crossing over during meiosis, showing blue and red chromosomes exchanging segments.
Crossing Over

Later, in Metaphase I, genetic diversity is maintained through independent assortment. This means that when lined up in the middle of the cell, each homologous pair lines up with other pairs randomly.

Both of these processes are what make us different from each other, from our parents, and from our siblings. This is also why fraternal twins aren’t completely identical: they come from two different zygotes. Additionally, identical twins also aren’t completely identical. These types of twins come from the same egg that splits up, which is why they appear identical. However, the womb environment in which identical twins develop isn’t the same; one twin might have slightly better conditions than the other, which can lead to differences in height and weight, thus making identical twins not fully identical.

Overall, meiosis can often be another topic that is easily overlooked. However, the truth is, meiosis is the basis of humanity, and how reproduction continues. The next time you learn another science topic, don’t overlook it; instead, let it spark an interest and appreciation for life in you. 

That’s all, stay tuned for the next article!! 🙂

Sources: https://fiveable.me/ap-bio/unit-5/meiosis/study-guide/FC0aTuODYikjJuhlBO1Z

Why Do Birds Flock Together At Sunset?

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Birds of a feather flock together. Though this phrase might not always apply to people, this applies very well to birds. When you are outside during the evening, as the sun sets, you might notice a swarm of birds chirping and gathering as they migrate in the sky. Adding to the nostalgic atmosphere as the sun sets and the day comes to an end, this swarm of birds, also known as a murmuration, occurs when a large group of birds, such as starlings, crows, and pigeons etc, gather together when the sun sets. The reason for their gathering together in these flocks, especially during the evening when the sun begins to set, is due to various reasons. One reason for this is due to the birds’ ways of living. In comparison to nocturnal animals such as bats, raccoons, beavers, etc, most birds are diurnal, meaning they are active in the day and sleep during the night. In the morning, most birds leave their nests and migrate in order to do their daily living activities, such as hunting, for example, and when the sun sets, the birds migrate back to their nests. When the sun sets, it’s a signal to the birds that it’s about to turn night and there will be no more daylight. For birds, this means the day is coming to an end, so they gather with other birds and flock back to their nests to rest for the day. They often do this in a large swarm, ranging from small groups of about 30 birds to large groups of about 100+ birds.  They gather together due to mainly due to one reason. Predators. When a bird is by itself flying back to its nest, it makes it easier for predators to target them and attack them; however, when birds are together in a swarm, it creates this black shadowed figure in the sunset sky, which makes them appear to be a large predator, deterring predators. In the winter, however, birds gather in flocks due to the cold. In the winter, the cooler temperatures decrease the temperature in birds. In order to stay warm, the birds typically gather in flocks.  In addition to this, the bird calls, which can be heard during sunset time, are the birds communicating with each other, communicating with each other that it’s time to go home. Thus, next time you see a bunch of birds flocking together during the evening, you’ll know the reason why!

Why Is Eating Breakfast Important?

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Life can be busy and chaotic, especially in the mornings, when the alarm goes off and there are so many things to do that it’s overwhelming, it’s really common for people just to skip breakfast. However, this is not a healthy habit. Eating breakfast is the most important meal of the day for a reason. According to Eric Romm, a professor in the departments of epidemiology and nutrition at Harvard, when a person skips breakfast, their calories are evenly spread out throughout the day during breakfast, lunch, and dinner. However, when a person skips eating breakfast, there’s going to be an uneven distribution of calorie intake throughout the day because when a person skips breakfast, the calories not eaten during breakfast will cause a person to eat more of those calories during lunch and dinner. This causes a spike in glucose and insulin levels, which increases the chances of obesity or type 2 diabetes. According to studies by Harvard, males who skip breakfast have a 20% increased likelihood of having a heart attack, while females who skip breakfast have a 20% increased likelihood of getting Type 2 diabetes. Not skipping breakfast is an example of a healthy habit that can create a healthier lifestyle. 

Not only does eating breakfast lower the risks of health complications in the future, but it also helps with present problems that people face all the time. A study from the National Institutes of Health, or NIH, states that when a person consumes breakfast, it improves cognitive performance through improved memory performance and attention, and alertness. This can be very beneficial in many ways. Imagine having to take a school test or having a report to do for work. With an increased cognitive performance, it could make it less difficult to do those tasks. Studies show that students who incorporate breakfast into their daily routine tend to have a higher boost in academics compared to those who skip breakfast. As well, consuming breakfast improves mood and behavior, which may seem small, but has a big difference. If consuming breakfast improves mood behavior, a bad start to your day can change into a less stressful one. 

However, while eating breakfast has many benefits, if done wrong, it could have completely opposite effects. It is important to balance your breakfast composition so that you consume the right amount of nutrients in order to have the positive effects. Not skipping breakfast doesn’t mean eating chocolate every day in the morning. Breakfast should be eaten with fulfilling foods that give you energy, such as a breakfast with a mix of foods that contain protein, fiber, etc.