The Components of "YOU"

The human body is made up of trillions of cells, six hundred-fifty (650) muscles, two hundred six (206) bones; and holds up to sixty percent (60%) water. Like an automobile which is powered by an engine, the body is powered by a heart (made up of muscles) that beats up to thirty-six (36) million times a year. The adult lungs breathe an average of 15-20 breaths per minute totalling twenty-three thousand (23,000) times a day, while a newborn baby breathes at a rate of 40 breaths per minute. The brain dictates the eyes to blink fifteen (15) times per minute and performs ten billion computer-like calculations. The body has ninety-nine percent (99%) Calcium primarily held up in the bones and teeth, while the remaining one percent (1%) is in the blood. There are four (4) primary tissues in the body:

• the epithelial tissue - which serves as the inner and outer linings;
  
• the connective tissue - which supports the structure of the body;
  
• the muscle tissue - which is especially designed to allow overall body's flexibility and ability to move;
  
• the nerve tissue - which serves as the body's communication channel allowing the nerve impulses to travel up to 250 miles per hour.

Each component does not function without the other because they must synchronize in this wholesome organism called - "YOU." How did this "YOU" become all possible? - It is all because of Nutrition - the calories and nutrients in the foods eaten everyday.

Using "YOU"

The Cells that "YOU" are made of depend so much on the nutrients that are eaten from foods everyday. Individual cell has its individual "turn-over" and "turn-around" through the process of losses and replacements. Like in growth and development, both the macronutrients (Carbohydrates, Proteins and Fats) and micronutrients (Vitamins and Minerals) interchangeably function as the cells are lost, rebuilt, remade or reproduced.

Making Nutrition Sense of "YOU"

• Nutrition Sense on Health

  • Nothing is better than preparing your own food at home because you have control on how your food should taste and what goes in it. For example, I can easily taste the "salty" and "fatty" taste of a food prepared by others. Likewise, I would not want paying anyone to "kill" me gradually from eating out on high fat high sodium foods that will create problems to my health.

  • If you must eat out often, choose restaurant carefully. You can do this by avoiding "Buffet settings" because "eye-greed" can easily fool you whenever you see those "shiny-looking" but high calorie and high sodium foods. The way these food establishments make money out of you is if they can "lure" you to eat their highly palatable foods "quickly" prepared for your consumption. However, palatable foods don't have to be highly loaded with calories, fats and sodium if you prepare them yourself.

• Nutrition Sense at Travel

  • Most foods at transport facilities, such as airlines, bus stations and vending machines are highly processed and loaded with sodium (salt), sweets or sugars and fat. Beware and read the food labels very carefully and know the amount of calories it contain, how much of the calories is from fat and sweets, what is a serving size and how many servings are there in a package or container.

  • Whenever you can, carry your own homemade sandwich or crackers (from low-fat peanut butter or low fat cheese), and fresh fruits.

  • Make arrangement by calling ahead, such as the airline and alert them if you are on a special "diet."

• Nutrition Sense on Budget

  • Preparing and packing your lunch or snacks is the best way to go. You will have total control of the amount of calories you eat as well the money you spend by preparing the food yourself.

  • Having a balanced and nutritious meal doesn't require expensive buying. Whole grains and fresh fruits and vegetables are the most nutritious, but least expensive food groups available everywhere. You can grow most of them on your backyard during the summer months, while the greens in the winter months.

  • Processed foods are loaded with calories and sodium and also more expensive which can destroy your grocery budget.

• Nutrition Sense at Shopping

  • First and foremost - do not do your grocery shopping when you are hungry. Hunger "pangs" can wrongfully stimulate your taste and smell senses as you walk through the grocery aisles of cooked foods that are strategically barricaded along the entrance aisle. This will destroy every good plan you have for wholesome foods that suits your budget.

  • Be familiar with your neighborhood grocery store. For example, know which aisle are the wholesome foods, such as fresh fruits and vegetables as well as the bread/grain products are located. This will allow you to navigate easily to the specific item you need without wandering further around those aisles where high calorie foods are displayed.

  • Beware of "neon signs" such as the ones that says "No Cholesterol" on top of the banana table display. Of course bananas don't have cholesterol because they are not made from animal products. However, as you turn around the table display, the next items on the racks would most likely be banana products and high calorie snacks that are made with sugars that can hike up the calories of the original fresh banana source.

  • Read the food labels - know the total calories, the total fat grams and the total carbohydrate grams. Then, know what the serving size is and how many servings are there in that package or container. For example, the label may show the following:

    • Total calories = 250 calories
    • Total fat grams = 12 grams
    • Total Carbohydrates = 35 grams
    • Total sodium = 600 milligrams or mg
    • Then…..
    • Size serving = 2 slices
    • Number of servings = 10
    • So, if you eat the whole thing then you will be eating ten (10) times 250 calories and all of that above listed values will be ten (10) times as well.

• Nutrition Sense on Schedule

  • Having no time to eat is not an excuse. If you don't eat and die, how much time you have left to do the rest of what is in your schedule. So, first take care of YOU because when YOU are gone… it's GONE!

  • If you are unable to eat at a diner or cafeteria, pack a "quick" lunch or snacks such as tuna salad or homemade peanut butter crackers or cheese. Avoid using those ready-packed crackers because they are highly processed and are loaded with sugars and saturated fats.

  • Always have a piece of fresh fruit such as apple or banana for quick supplementation while waiting for the available time to eat.

• Nutrition Sense at Home

  • Plan your meals ahead so you can make a list of what you need to buy from the grocery store. Remember the pointers discussed earlier: the wholesomeness and nutrients in a food that you eat, the travel involved, the budget constraints and how you can manage doing your grocery shopping without "hiking up" your bills.

  • Thaw your meats or frozen foods in the refrigerator the day before you plan to cook it. If you don't have enough time to thaw or defrost it, place it in your kitchen sink under cold running water until it is completely thawed.

  • Marinate it for at least one (1) hour before cooking to allow the flavor of spices to soak into the meat tissues or the fish. This will prevent you from overloading salt and fats to do "quickie" preparation and then produce a dry and unpalatable meal.

  • Make sure that your meal includes leafy or green vegetables, fresh fruits and whole grains to give you that wholesome nutritious meal. For example, you can place slices of potatoes, onions, carrots and celery around your potroast meat.

  • Make it a point that you cook your food by: baking, broiling, grilling or boiling and limit frying to once a month only. This will definitely lower your chances of having elevated total blood cholesterol and triglycerides (blood fats) that may clog your arteries.

  • Bake or cook your food, especially meats and fish in a medium heat and longer time and cover it with aluminum foil to allow the meat to cook slowly, retain its moisture to produce a tasty, tender and juicy meat or food.

  • When making a large pot of food, make sure that you portion them right away once they are ready and put those portions away in the freezer immediately. This will prevent you from going for "second helpings."

  • Do's and Don'ts

    • Do eat at the table with your family or loved ones or by yourself.

    • Do have water to drink at the side of the plate and take a drink of water after each bite. This will allow your stomach to feel the fullness and thus, prevent you from overeating.

    • Do take time after each bite and feel the taste of the food you have just placed in your mouth.

    • Do not shove foods just because they look so "good" and you are very hungry. You will never feel the good taste of that food, and you will continue to shove more in an effort to feel the taste without realizing that you have piled up your calories for that day.

    • Do not eat while you are watching TV or talking on the phone. This will definitely "detach" your mind from your stomach. During a meal, the hypothalamus works like a railroad train by using your vagal nerve to "kick" your taste senses and sends signal to the stomach to allow the feeling of fullness. However, if you are watching TV or talking on the phone - your "food train thought" is totally disconnected. Before you know it, you have shoved four (4) times than what you should have eaten.

    • Do not sleep or lay down right after eating. Allow your food to be processed at least one (1) to two (2) hours before lying down. This will prevent the food from regurgitating or prevent potential heartburn to occur.

    • Do some light household chores, such as cleaning up your kitchen counter and sinks, or fold your weeklong unfolded laundry before going to bed.

    • Finally, before sleeping - be sure to Thank God for the Blessed life He has given you today and pray for a new and progressive day tomorrow.

  -- Ofelia B. Mutia, M.S.,R.D.,L.D.

  Resources and Acknowledgments

  • ADA - The American Dietetic Association
  • FDA - Food & Drug Administration
  • NIH - The National Institutes of Health