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Healthy Eating

So how would you evaluate your own eating habits? If you eat lots of junk food or if you are gaining weight and losing energy, what can you do about your eating habits? It’s not easy at first, but if you commit to a new eating regimen, you will not only feel better, but you’ll be healthier and probably happier. Your campus might have a registered dietitian available to help you make healthy changes in your diet. Check with your student health center. Meanwhile, here are some commonsense suggestions:

YOUR TURN

Think about It

Which one of these healthy eating suggestions is the most difficult for you? Which ones do you think are difficult for most college students? Do you think that college students are less likely to eat a healthy diet than the general population? Why or why not?

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Keep your home stocked with healthy snacks, such as fruit, vegetables, yogurt, and pretzels.
Eat plenty of vegetables and fruits daily. Opt for these foods over fruit juices.
Restrict your intake of red meat, butter, white rice, white bread, and sweets.
Avoid fried foods, such as french fries and fried chicken. Choose grilled or broiled lean meat and fish instead.
Eat a sensible amount of nuts and all the legumes (beans) you want to round out your fiber intake.
Watch your portion sizes (a slice of pizza is not the same thing as eating a whole pizza). Avoid “supersized” fast-food items and all-you-can-eat buffets.
Eat breakfast! Your brain will function more efficiently if you eat a power-packed meal first thing in the morning than if you don’t eat breakfast.
Always read the government-required nutrition label on all packaged foods. Check the sodium content (sodium will make you retain fluids and will increase your weight and possibly your blood pressure) and the number of grams of fat.

You Are What You Eat Think about what, when, and how much you eat day to day. When you’re busy, it’s easy to resort to a fast-food diet, but that regimen will add pounds while reducing your overall health and sense of well-being. By paying attention to nutrition guidelines, you can maintain your optimal weight both now and in the future.

Figure 13.2 shows the “MyPlate” icon created by the U.S. Department of Agriculture in conjunction with First Lady Michelle Obama’s anti-obesity team and federal health officials. Designed as a simpler replacement for the Food Guide Pyramid and introduced in June 2011, the plate is split into four sections: fruits, vegetables, grains, and protein. A smaller circle sits beside it for dairy products. Mrs. Obama said of the icon, “This is a quick, simple reminder for all of us to be more mindful of the foods that we’re eating.” The government Web site ChooseMyPlate.gov provides tips and recommendations for healthy eating and understanding the plate’s design.

FIGURE 13.2 MyPlate Eating Guidelines