Nutrition
101
As a busy college
student, you may find yourself skipping meals or snacking
on foods that are high in sugar, fat, and calories. While
missing a meal or snacking on treats is fine occasionally,
it may lead to nutrient deficiencies or unhealthful weight
gain. Try the following basic good eating principles to
maintain a high level of energy and prevent unhealthy weight
gain:
- Follow
the ¾ plate recommendation by making grains, legumes,
fruits and vegetable 75% of your meal and meat or dairy
the remaining quarter. This will ensure a good mix of
nutrients and minimize unhealthful fat consumption.
- Choose
the most brightly colored fruits and vegetables to reap
the benefits of the nutrients they pack in.
- Eat fish
or seafood once a week to increase your consumption of
heart-healthy omega-3 fatty acids.
- Drink more
tea, which is rich in fluoride and antioxidants, which
respectively, can fight tooth decay and offer protection
against cancer.
- Eat a vegetarian
meal containing legumes or tofu several times a week
as a healthful change from meat and potatoes.
- The next
time you order stir-fried Chinese food, drain any extra
sauce since this is where most of the fat hides.
- Avoid drinking
your meal at the local coffee bar. A typical grande mocha
(16 ounces) at one national chain contains 400 calories
and 25 grams of fat. At the same establishment, a 20-ounce
coconut blended coffee drink supplies 870 calories and
32 grams of fat!
- You may
want to indulge in that candy bar (and throw in a multivitamin)
if you plan on eating an energy bar. Most energy or weight
loss bars have between 200-300 calories (mostly from
sugar) with added nutrients, and pale in taste compared
to an average candy bar.
- Be wary
of low-fat versions of your favorite foods, as they may
not be a bargain. For example, three Chips Ahoy! Cookies
contain 160 calories, while three reduced-fat Chips Ahoy!
Cookies offer 140 calories. A reduced-fat Dunkin' Donuts
Blueberry Muffin at 450 calories contains only 40 fewer
calories than its full-fat counterpart.
- Don't assume
that "light" beers contain less alcohol than
regular beers. Light beer contains 25% fewer calories
than regular beer due to a reduction in carbohydrates,
however, the alcohol content is nearly the same.
- Don't overdo
the protein and salt in your diet as they can deplete
calcium stores. Avoid salting food at the table and salty
snacks, and limit protein to five to seven ounces per
day.
- Always
drink water before, during, and after exercise. Divide
your weight in pounds by "two" to get your
daily fluid requirement in ounces.
- Use the
following strategies when ordering pizza to keep calories
moderate: choose vegetable toppings (or half meat and
half vegetable), request 50 percent less cheese topping,
avoid Meat Lover's pizzas which are the most caloric,
and order a side salad to reduce the number of slices
you eat.
Nutrition 101
Healthful Holiday Eating
How
to be a Clever Food Detective
Eat
5 A Day For Good Health
Why a Vegetarian Diet Makes Good Health Sense
Savvy Snacking
The Powers of Produce
How to Outsmart Nutrient Thieves
Nutrition and You: Trends 2000
The Latest Scoop on Natural Diet Aids
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