Healthy eating tips for school and ’02


Angelique Alm, Dietetics Student

Everyone’s eating habits change once they come to college. You do not have mom or dad telling you what to eat and making your meals for you. Hopefully by now you are all informed about nutrition and what you should eat in a day. Many of you have seen the food guide pyramid on the side of cereal boxes, but below is a refresher.

Each day you should try to get:

Six to 11 servings of carbohydrates. One serving would be equal to one slice of bread, 1/2 cup of cereal, rice or pasta.

Two to four servings of fruits. One serving one be equal to one medium apple or three fourths cup of juice.

Three to five servings of vegetables. One serving would be equal to one cup raw or one half cup cooked vegetables.

Two to three servings of meat. One serving would be equal to three ounces of meat, one half cup of beans, one egg, two tablespoons of peanut butter or one-third cup of nuts.

Two to three servings of milk. One serving would be equal to eight ounces of milk, one-and-a half to two ounces of cheese or eight ounces of yogurt.

Here are five tips to help you meet these goals.

First, do not skip breakfast. Most of us do not have time before our first class to eat breakfast, but it really is the most important meal of the day. If you do not eat breakfast, you will more than likely be hungrier later in the day. Grab a Pop-Tart, granola bar or baggie of dry cereal to eat on your way to class. If you do not want to take breakfast with your, drink some juice or milk while getting ready.

Second, try choosing food over soda. Soda provides a great deal of calories, but no nutrients. If you drink soda for the fizz, try diet soda instead. A diet soda has no calories, but a 12-ounce can of regular soda has 150 calories and a 20-ounce bottle has 250. It is better to get your calories from food instead of soda.

Third, eat fruits and vegetables for snacks. Apples, bananas or grapes are easy to eat on your way to class. If you are in your dorm, try baby carrots with dip or celery and peanut butter. If you are studying and want something to sip on, try a smoothie from the Union; they are made with real fruit.

Fourth, drink milk with your meals. Milk provides more than calcium. It also has Vitamins A, D, B6, B12, potassium, magnesium, phosphorus, protein, riboflavin and zinc.

Try substituting milk for water in soups and hot cereals. Add cheese to soups, sandwiches or salads. Or, sip a cafe latte, cappuccino, iced mocha or hot chocolate, all made from milk. For a snack, try string cheese, yogurt or popcorn sprinkled with Parmesan cheese. For dessert, consider pudding or frozen yogurt.

Finally, do not be afraid of sweets. The more you avoid them, the more you are going to crave them. There is no such thing as a bad food and it is okay to give in once in a while.