January 15, 2004  
Volume 97, Issue 58  

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CAMPUS LIFE

Ten hot tips for healthy eating

1. Eat a variety of nutrient rich foods. Breads, fruits and veggies, meat and protein should all be equal parts in your diet so you can cover the 40-plus nutrients you need to be healthy.

2. Enjoy plenty of whole grains, fruits and vegetables. Those food guides weren’t lying — 6 to 11 servings of bread/cereal/pasta (make sure to eat whole grains also), 2 to 4 servings of fruit and 3 to 5 of vegetables will ensure a balanced diet.

3. Maintain a healthy weight. That’s right kids, you heard it here first — exercise is good for you. A healthy and stable body weight will alleviate risks of high blood pressure, diabetes and other problems such as osteoporosis.

4. Eat moderate portions. Supersizing every meal, whether it’s healthy or not, is not always beneficial. Try to stay away from monstrous portions of food; feeling sick after a meal is not a good thing.

5. Eat regular meals. As university students, it’s definitely hard to conform to some sort of regular eating schedule, but make an effort to avoid skipping meals or binging on snacks.

6. Reduce, don’t eliminate, certain foods. While no-carb diets are all the rage, it’s more beneficial to simply reduce the amount of foods that are your “guilty pleasures,” such as those high in fat, salt, sugar or carbs.

7. Balance your food choices over time. If you’re eating one item high in salt, pair it with something that isn’t. Also, you can make up for missed servings in food groups the next day. Try and plan your food choices over several days.

8. Know your diet pitfalls. Write down everything you eat for three days and assess what it is that you can cut down on, such as excessive butter or creamy sauces or candy. Don’t eliminate these items, just reduce them.

9. Make changes gradually. It’s easier to adapt to healthy eating styles, if you make the changes gradually and not overnight. Making changes too quickly will reduce your success levels.

10. Remember, foods are not good or bad. Don’t feel guilty if you like ice cream or potato chips, just moderate your intake of these foods and balance them with healthier choices.

—from the American Dietetic Association & the International Food Information Council Foundation

 

 

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