We Are What We Eat

By Litzy Tafolla

Edited By Karen Liao

The four dining halls on campus grace us with their presence after an 80-minute lecture and fulfill us when we need it most. Hamburgers, hotdogs, some sort of fried potato, and more. They become your comfort, and you know where they reside in the dining hall. For a solid three weeks I had the same meal for lunch and dinner a slice of pizza, a side salad, and a cookie if I craved something I am well accustomed to. This comfort does not take into consideration the nutritional value of what I’m putting in my body. The buzz of course discussions and practice sets can push our nutritional health to the end of the list of things to take care of. What is oftentimes disregarded is that our bodies work inside out. The human body is a vessel, or a machine. A lack of nutritional balance is one of the building blocks necessary for our bodies to work efficiently and prevent a crash in the afternoon. A good night of sleep should be equally prioritized with a balanced diet and intuitive eating. The urgency of assignments blindsides college students and creates a heavy negative impact in the long run that would be stopped if we make well-informed decisions now.

What is a balanced plate?

The green, red, purple, orange, and blue balanced plate is shown in doctor’s offices nationwide to inform people of what a well-rounded plate looks like. Despite the instilled image, it seems to be the first thing that is disregarded when we look for food in the dining hall. Counting portions and ensuring we are receiving all of our nutrients can be quite a task. It is crucial to stick to simplicity when making decisions on how we will fuel our bodies.

Vegetables provide a majority of the main nutrients that our bodies require. This includes but is not limited to iron, vitamin C, D, and B6, and potassium. These nutrients allow our bodies to create blood cells, boost our metabolism, reinforce the strength of our cells and more. Not eating a sufficient number of vegetables can cause a multitude of digestive problems and repeated fatigue which causes a domino effect on other troublesome health issues. It is recommended that adults consume around three cups-worth of vegetables daily. However, according to the Center for Disease Control and Prevention, only 10% of adults in the United States said that they regularly ate the recommended portion size for vegetables in 2019. There is a wide range of reasons that cause this to happen, but most prominently there is a lack of education on the importance of vegetables. An article published by the Iranian Journal of Public Health highlights how the lack of vegetables has contributed to global wide health crisis amongst adults such as cardiovascular risks, fluctuating cholesterol levels, obesity, and more.

Fruits and vegetables go hand in hand because their fibrous composition is beneficial to the human body in multiple ways. The natural sugar in fruits is an ideal alternative to the sugar substitutes found in many sweet treats. They are a natural boost of energy and sugar that simultaneously provides fiber and nutrients to keep the body running efficiently. Fruit can easily be the disregarded food group, where protein and vegetables can be eaten implemented into our main dishes, we need to include fruit on the side in order to obtain their health benefits.

Protein is easily filled in our nutritional plate. Most main dishes, whether they are “healthy” or not, are protein rich. Common forms of protein are meats, eggs, legumes, tofu and seitan as meat alternatives. Some foods that we constantly see in the dining hall are hamburgers and chicken tenders that have protein, but they cooked with copious amounts of fat and carbs that work against what the protein is meant to provide. Regardless of your preferred diet, it is crucial to sustain and build muscle, create enzymes for consistent metabolism and cell function, and create adaptability within the body. Protein is necessary to support the body’s mass and mobility.

Carbohydrates play a significant role in your diet. Bread is a densely packed carbohydrate food, but fruits and vegetables contain carbohydrates as well! The fibers, starches, and sugars in vegetables and fruits respectively are carbohydrates. This is why it’s easy to have a high carb diet. One common distinction in carbohydrates is refined and wholegrain carbs. Refined grains such as white rice and white bread have been milled, which is a process that removes the bran and germ. On the other hand, Whole grains, such as brown rice, quinoa, and oats, offer a “complete package” of health benefits, in contrast to refined grains that are stripped of valuable nutrients in the refining process.

Dairy alternatives have been in the up and coming over the last few years. From oat milk to the wellknown cow’s milk, the most important nutrients that derive from milk are calcium and vitamin D. These components play a large role in creating strong bones and it is why pediatric doctors commonly tell children that they should drink milk to grow “big and strong.” Although humans stop growing by the time we are 18, our brains do not. Milk helps the body generate glutathione which is an antioxidant that is shown to lessen mental aging as well as protect and build body tissue. Lactose intolerance means that lactose cannot be broken down in the body. For people that are lactose intolerant it’s important to implement the rest of the food groups, especially vegetables, to be able to get the nutrients that milk helps produce. The human brain is a powerful asset that should be treated with as much care as we give to our bodies, and consuming dairy is a great way to do that.

A well-balanced diet is crucial to function effectively, so implementing all parts of the food web is critical to obtaining a wide range of nutrients. Gifting your body a balanced plate is treating it to what you need.

Stop the Cycle

Starting small and staying consistent leads to overall better eating. Begin with consciously implementing a food group that you feel you do not get enough of. Rather than restricting food options, think about what can be added to what you are used to. A simple way to start is with a side of fruit. This can be paired with any meal and is a great way to boost natural sugars without having to prepare anything. Yogurt is great when it is paired with fruit. Parfaits, oatmeal, and cereal are common breakfast items that pull from numerous food groups and are commonly stocked in our dining areas. They are easy to assemble, eat, and find in the dining hall spaces. Snacks are a great way to get a quick boost of energy and vending machines are very eye-catching sources of fuel. It is difficult to deter your eyes away from the Twix and chips that are eyeing you. One of the main reasons why saturated fat filled snacks are most craved is because they bring the satisfaction of artificial flavors and sugars that are satisfying to eat. Instead of indulging in foods that are high in fat and low in nutritional value, popcorn, hummus with carrots, nuts, and dried fruits are examples of healthy snacks that might just fill that craving. It is important to play with a variety of combinations, but this alteration does not need to be done overnight. Start by picking one and slowly find more. You deserve to reward yourself with a favorite food, but not at the expense of your health!

Shifting your diet sounds can be a challenge, but if done at a comfortable pace it can be exciting to feel that your energy is sustained throughout the day. Your mind is a muscle, and your body is the vessel that feeds its inner workings. By understanding the importance of nutritional balance and making conscious decisions your body will thank you in the long run.

References:

Mayo Foundation for Medical Education and Research. (n.d.). Lactose intolerance. Mayo Clinic. https:// www.mayoclinic.org/diseases-conditions/lactose-intolerance/diagnosis-treatment/drc-20374238

Pem, D., & Jeewon, R. (2015, October). Fruit and vegetable intake: Benefits and progress of Nutrition Education interventions. Iranian journal of public health. https:// www.ncbi.nlm.nih.gov/pmc/articles/ PMC4644575/

Centers for Disease Control and Prevention. (2022, January 6). Adults meeting fruit and vegetable intake recommendations - United States, 2019. Centers for Disease Control and Prevention. https://www.cdc.gov/ mmwr/volumes/71/wr/mm7101a1. htm?s_cid=mm7101a1_w

MD, E. S. (2022, September 18). Nutritional psychiatry: Your brain on food. Harvard Health. https://www. health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-fo od-201511168626

Libretexts. (2023, January 17). 14.1A: Comparing the somatic and Autonomic Nervous Systems. Medicine LibreTexts. https:// med.libretexts.org/Bookshelves/ Anatomy_and_Physiology/Anatomy_and_Physiology_(Boundless)/14%3A_Autonomic_Nervous_System/14.1%3A_Introduction_to_the_Autonomic_Nervous_ System/14.1A%3A_Comparing_the_ Somatic_and_Autonomic_Nervous_ Systems#:~:text=autonomic%3A%20 Acting%20or%20occurring%20 involuntarily,sight%2C%20hearing%2C%20and%20touch

Schmitt, J. (2020, August 20). Nondairy milks: How nutritious are they?. Trinity Health. https://www. trinityhealth.org/non-dairy-milkshow-nutritious-are-they/