March is Nutrition Month, but most college students are too busy to think about what they eat. If it’s at Jack and Ed’s or Brandeis, it’s OK, right? But what about late-night munchies? Instead of eating that bag of chips, here are tips on healthy eating from Wellness Coordinator Dawn Obermiller, the American Dietetic Association and the USDA:
Incorporate a fruit and/or a vegetable into every meal or snack.
Think of your plate as a pie. A healthy meal would be split into three sections: 1/4 protein and dairy; 1/4 grains and potatoes; and 1/2 fruits and veggies.
The less processed the food the better. Instead of grabbing apple or orange juice, eat an actual apple or orange.
Processed = less nutrition.
Don’t eat unless you’re actually hungry. If you’re bored or stressed out, do something productive instead of eating.
Eat a single serving. To curb the urge to eat more than a serving, don’t eat straight from a multi-serving container.
Think ahead and have healthy snacks available.
Buy fruits and vegetables when they’re in season. They’ll taste better and cost less.
Canned fruits and vegetables maintain vitamins from when they were fresh.
Ask for fat-free milk with that latte to avoid “bad” cholesterol.
When buying meat, choose those without added sodium.
Eat slowly. It takes 20 minutes for your brain to tell your stomach it’s full.
If you’re at a restaurant with large portions, bring the leftovers home instead of eating it all.
Split that dessert with everyone else instead of hogging it all.
Add four strawberries to your morning meal to get one fourth daily servings.
Mix up omelets with veggies like spinach, peppers or tomatoes.
For more tips and information, visit www.MyPyramid.gov, www.eatright.org and www.fruitsandveggiesmatter.gov.
If you want a more personalized take on healthy eating, there’s an on-campus option. Niki Kubiak, a registered dietician, is talking about “Healthy Eating on a Budget: Meal Planning Mysteries Solved” on March 22. It will be in Harper Center Room 3029 from 11:30 a.m. to 12:30 p.m.