While some students stock up on fruits and vegetables in the dining
hall, sometimes it’s hard to resist the less-healthy options. The foods you choose affect your energy, concentration, and memory, because your body and brain need the right nutrition to function properly. So before you reach for a cup of coffee or another slice of pizza, remember that the right choices from the different food groups will help you feel your best.
WHAT DOES YOUR BODY NEED?
Each person’s nutritional requirements can vary, but your diet should provide you with a balance of protein, dairy products, carbohydrates, vegetables, and fruits. For specific recommendations suited to your needs, talk to a doctor, registered dietitian, or your student health office or your school’s nutritional counselor.
Many nutritional experts recommend that the majority of a person’s diet come from grains, vegetables, and whole fruit. Whole-grain carbohydrates, like brown rice and whole-grain breads, cereals, and pasta retain more vitamins, minerals, and fiber than their more processed counterparts (like white bread and regular pasta).
It’s better to eat fresh or frozen vegetables and fruits, because those that come in cans sometimes contain lots of added salt or sugar. Also, try not to skip your vegetables in favor of fruit. (You should actually eat more vegetables than fruit for an ideal balance.)
Protein is another essential part of any diet. It’s found in meat, fish, poultry, eggs, or nonanimal sources such as beans and nuts. Dairy products like cheese, yogurt, and milk also provide protein (and calcium).
Eating a few servings of low-fat dairy (like yogurt) and 2 to 3 servings of lean protein-rich foods every day will give you nutritional benefits without too much fat and cholesterol. There’s no need to completely eliminate snack foods high in sugar, oils, and other fats, but they should only play a small role in your overall diet.
SNACK ATTACKS
When you’ve been up for hours studying, you might look to something sugary or caffeinated for a boost. But there are healthier alternatives that can give you more energy with fewer negative consequences:
_Drink plenty of water rather than caffeinated beverages. Caffeine may provide a short-term fix, but the more you consume, the more you’ll grow to depend on it. Staying hydrated can generally give you more energy than quick caffeine fixes.
_Instead of a candy bar, how about a lean munchie like popcorn? If you’re really hungry, a combination of protein and carbohydrates will satisfy you longer than high-fat or sugary snacks. Try an apple and peanut butter, yogurt mixed with low-fat granola, or a tortilla with cheese, heated in the microwave and topped with salsa.
OVERCOMING COMMON DINING HALL MISTAKES
For the best results at mealtime, follow a few simple guidelines:
_Take the right approach to food. Instead of thinking of foods as “bad” or “good,” moderation is the key. Pay attention to portion size and how often you eat. Eat a wide variety of food that includes plenty of fruits, vegetables, grains, and lean proteins.
_Check your fluids. Stay hydrated throughout the day. Drinking lots of coffee or soda doesn’t count. Caffeine is actually a diuretic (which means it makes you urinate more) and can sap your body of fluid. Instead, drink plenty of water.
_Go for variety. Eat a variety of fruits, vegetables, proteins, carbohydrates, and fats. For instance, a salad of raw vegetables, dark leafy greens, and beans, topped with some nuts and fruit, delivers the different nutrients your body needs.
_Watch your portions. Pay attention to what you’re eating and stop when you start to feel full. An appropriate portion varies from person to person. Stick to the following guidelines:
Keep protein portions about the size of your palm.
A portion of milk is around 8 fluid ounces (about 237 milliliters).
A grain portion equal to two pieces of bread or half a bagel.
Limit nuts and other snack foods to a few tablespoons.
Fill up on vegetables – the least caloric food group.
Don’t linger. Dining halls are like endless buffets – you can sit for hours, and the longer you sit the more you can eat. Try to avoid hanging out in the dining hall for too long so you don’t eat more than your body needs.
Stock up on healthy snacks. Most dining halls will let you take fruit or other healthy snacks with you when you leave. Take an apple or an orange with you to help you resist the late-night lure of the vending machine.
Learning more about nutrition can help you make better choices about what you put in your body. Talk to a nutrition counselor or someone on the school’s health services staff for suggestions.