Tips and tricks for positive eating
There is a reason the Standard American Diet is abbreviated as SAD. With a hefty helping of added sugars, added fats and refined grains, the average American diet is calorie-rich, but nutrient-poor. Over the past four decades, calories from added fats and sugars in our diets have steadily increased, while intake of dietary fiber, complex carbohydrates and fruits and vegetables have decreased.
It can be especially difficult for college students to meet their nutritional needs.
University of Idaho students are no exception. According to the 2013 National College Health Association Assessment, only 4.2 percent of students ate five or more servings of fruits and vegetables per day, which is the minimum recommended intake.
College is a time of transition and skill-building. The eating habits formed in college often last a lifetime, meaning that the seemingly meaningless choices at the grocery store can add up over the years. It can seem overwhelming to know where to start, but at its core eating healthy is simple. Turn SAD eating around with the following tips:
Think lifestyle, not diet: First, remember that eating healthy is not a diet or a short-term fix. It is a lifestyle. Healthy eating does not mean juice fasts and the latest trendy diet. It does mean eating a variety of wholesome foods that you enjoy.
Meet your needs: Your body needs a minimum of certain types of foods to perform at its optimum level. While it seems tempting to rely on quick energy fixes, like caffeine and refined carbs, whole foods will provide real and lasting energy for your body.
Enjoy one to two cups of fruits and at least two and a half cups of vegetables daily for maximum benefit. Make at least half of your grains whole grains, which includes 100 percent whole wheat bread, brown rice and quinoa. Include two to three servings of low-fat dairy or dairy substitute, which includes milk, soy milk, almond milk, yogurt and cheese. Choose lower-fat protein sources and include 15-30 grams with each meal, to increase fullness and provide necessary building blocks for your body.
Find healthy, heart-protective sources of fat to include, such as nuts, seeds, avocado and olive oil. Lastly, don’t forget the water. There are many imitators, but no substitution for pure and simple water.
Beware of boredom: Don’t fall into the boredom trap by eating the same foods every single day. Not only is this monotonous, but you may also be missing out on important nutrients. Be adventurous and choose a different fruit, vegetable or grain to mix up your usual routine.
Be balanced: Most of all, keep it balanced. Eating healthy does not mean you have to be perfect. In fact, eating in a balanced way that includes moderation is the best way to stick with a healthy lifestyle. While an occasional soda or sweet treat is perfectly normal, make sure you are making room for truly nourishing food that provides long-lasting energy.
Don’t plunge into the SAD pitfalls. By taking care of your body with nourishing foods, you can improve your concentration, increase your energy, cope better with stress and could even prevent health problems later in life.
Keep it simple. Try starting your day with a nutrition-packed smoothie blended with dark, leafy kale and berries. Add fresh, frozen or canned veggies to soups, stews and casseroles. For an easy lunch, try a whole-wheat tortilla filled with your favorite veggies, avocado and shredded chicken. Start your semester right by fueling your body and mind with positive nutrition.
Marissa Rudley, MS, RD, LD is the Campus Dietitian and is available for nutrition counseling with students. She can be reached at [email protected]