Prior to taking this nutrition
course at Borough of Manhattan Community College (BMCC), I saw nutrition as a
field constantly mired in bogus pseudoscience. There were a whole myriad of
different pills being pumped out on a yearly basis claiming to fix everything
from back pain to belly fat. Yet documentaries like Super Size Me and Food Inc
hammered home the fact that nutrition plays a pivotal role in long-term health.
Where was the truth about dietary nutrition? I decided to finally search for
the hard facts at an educational institution.[*]
The course was organized in a basic
manner similar to other science courses. Read a certain number of chapters a
week to prepare for lectures that very same week. However, one pleasant
surprise was the wealth of knowledge hidden in both the textbook and Professor
Rivera. While the textbook had watered down facts about anatomy and physiology,
it also held bits of important knowledge such as optimal muscle development
through at least 20 grams of protein after resistance exercises. Professor
Rivera was dynamic, able to bring his work experience as a paramedic to illustrate
specific nutritional details.
More importantly, he emphasized the
importance of not taking numbers at face value. All to often numbers are seen
as absolute values of truth that can be calculated down to the nearest decimal.
However, Professor Rivera pointed out that numbers often need greater focus to
determine whether or not they are valid in their conclusions. He indicated that
Body Mass Index (BMI) numbers could be misleading in how they classify obesity.
Typically a BMI between 25 and 30 is classified as overweight. However, for
athletes with significant muscle mass, the BMI often erroneously labels them as
overweight or even obese when definitely do not look like either. The same can
be said about daily calorie requirements. Often the misconception is that fat
people need to eat significantly less to lose weight. The problem is that
minimal dietary requirements depend on a combination of basal metabolic rate
(BMR), physical activity, and dietary thermogenesis. Thus, simply just eating
less will not necessarily cause significant weight loss. These types of
exceptions are important to take not of before forming our own dietary
programs.
From the lessons of this nutrition
class, I have drafted a rough outline of a dietary plan for the final exams.
First comes the total required energy expenditure. The total requirements are
indicated in the formula:
BMR ≈ 10 (female) OR 11 (male) *
body weight (lbs)
Physical activity ≈ 30% (inactive )
OR 50% (average) OR 75% (active) of BMR
Dietary thermogenesis ≈ 10% of (BMR
+ Physical activity)
Thus, according to this formula:
Thomas’ total energy expenditure = (160 lbs * 11) + (0.3*BMR) +
(0.1*(BMR+(0.3*BMR))) = 1760 + 528 + 228.8 = 2516.8 calories.
Once we have a baseline of calorie
maintenance we can focus on food selection. Diets with low saturated fats (<
10%), low sodium (<2500mg), and high in fiber, phytochemicals, and specific
vitamins are some of the best diets to aim for. To make sure the weight is
maintained the amount of food intake should equal the amount of energy expended.
Small snacks of fruit (oranges, apples, grapes, blueberries, and raspberries)
are perfect for small pick-ups when calorie count is slightly below the total
energy expenditure. Breakfast for each day should be nutritious without
oversaturation with sugars. One perfect example is oatmeal as it provides a
high amount of soluble fiber without significant sugar or fat.
Another vital aspect is the amount
of sleep and time allocated to studying prior to the finals. Sleep should
typically range between 6 – 8 hours a day.[†] In
addition, the sleep should be scheduled to be consistent so that the body can
adapt its circadian rhythm. Study time allocation is similar to sleep. Studying
per day should be limited to a certain number of hours a day to prevent
burnout. Keeping a consistent study period or environment will also help
prevent the mind from wandering. The same should also be applied to group study
sessions if done.
Using a combination of diet, sleep,
and time management, a frightening finals exam can be broken into digestible
chunks. A good diet keeps the brain well fed and prevents other health issues.
Sleep gives the brain its needed rest. Time management makes all tasks easier
with everything organized to specific time slots. With an excellent all-around
plan like this finals can become less stressful.
[*]
Also helped that nutrition was a required course for admittance to certain
health programs.
[†]
Unless you are a new tier of ubermenschen.
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