How to eat healthy on and off campus
By Lazarus Lynch
On October 10, 2012
Eating buffet style can be such a struggle if you want to eat healthy. Pizza, French fries,
hamburgers, and ice cream can provide us with distractions that lure us to make less healthy
choices when you intended to choose a healthy salad.
According to a study by the Children's Colorado, students, on average, gain 3 to 10 pounds
during their first two years of college. This usually occurs during the first semester of freshman
year.
But don't despair; while healthy eating takes work, it is achievable! There are three general tips
for healthier dining out.
The first tip is to slow down. Recently, I had dinner with several friends. One friend had many
half-eaten plates near him, and I asked him, "Are you full yet?" In less than two seconds, he
replied, "Oh no, I can eat a lot!" I thought, "Why not slow down and listen to what your body is
saying, not what your habit is saying?"
Research by the Academy of Nutrition and Dietetics shows that slower eating has two benefits:
you're less likely to overeat, and relishing the taste of food ensures that you chew slower which
aids digestion. Don't worry, the food won't run away.
The second key is to stop eating when you're satisfied, not when you're stuffed. Know when
you've eaten just enough to be satisfied.
As also indicated by the AND, the body needs about 20 minutes before it knows it's full. Our
mind is playing catch up with our bodies, trying to figure out when we have had enough to eat.
Take advantage of eating slowly and even taking a little 1-2 minute break to possibly enjoy food
and the friends or family you are dining with.
The third key is moderation. Choose to fill three-quarters of your plate with plant-based foods
most days of the week. This includes whole grains, vegetables, fruits and plant-based proteins
such as legumes.
Don't forget to include low fat sources of calcium such as yogurt, soy or milk, but keep an eye
on portion size. Remember the old saying, "everything in moderation"? It still holds true. Give
yourself a break on occasion and have a cheeseburger or slice of cake.
Here are a few additional practical ways to implement healthier eating into your dining hall
experience:
1. Dress Up Your Plate: Achieve a balanced meal by dividing 50 percent of your plate with
vegetables and fruits, one quarter for starches (i.e. bread, pasta, rice starchy vegetables,
etc.) and one quarter of the plate for lean protein (i.e. fish, turkey, lean beef, tofu, beans
and nuts, etc.).
2. Fix Your Sweet Tooth Cravings: Increase your daily intake of fresh fruit. Unlike foods
containing processed sugar, natural sugars from fresh fruits will satisfy your sweet tooth
without adding the fat. They're also packed with antioxidants, which prevent certain types
of cancers and reduce memory loss. Above all, they're just darn tasty.
3. Speed up Your Metabolism: Hot peppers offer many health benefits such as speeding
up your metabolism, boosting immunity and heart health. Add about one teaspoon
of crushed red pepper to a slice of pizza to maximize the benefit. It's also a powerful
digestive aid.
Follow these guidelines and you'll be on your way to improving your dining hall experience.
For comments on this story, contact bscrecord@gmail.com.
Get Top Stories Delivered Weekly
Recent The Record News Articles
Kids give new outlook on college
I think I speak for many college students, male or female, when I say that being a college student is hard, but balancing school with ...
Kerry's comments carry credibility issues
It appears as though John Kerry needs a vocal filter. In his first address to a foreign nation since assuming his current role as S...
Bathroom messages inspire hope in hard times
I have always struggled to understand the "bathroom stall graffiti" phase. Like most things that seem to be exciting for everyone ...
Discuss This Article
GET TOP STORIES DELIVERED WEEKLY
FOLLOW OUR NEWSPAPER
LATEST THE RECORD NEWS
- We've Moved to www.buffstaterecord.com!
- Obama divulges new higher education initiative during visit to UB
- Ailing Podolefsky steps down as president
- SUNY appoints Cohen interim president
- President Podolefsky announces leave to fight cancer
- Rappers put Pepsi in a bind
- Congrats to grads: take next step with gratitude
RECENT THE RECORD CLASSIFIEDS
OUTSIDE THE LINES
- The Gap in Gum Care: Why Caring For Your Teeth’s F...
- Top Tips for Signature Scents and Better-Smelling Laundry
- A Dog Trainer’s Top Tips to Support Pets Through Life S...
- Clear the Air of Indoor Pollutants This Spring
- Stroke & Dementia in Black Men: Tips for Staying Healthy...
- Hispanics and African Americans at Higher Risk for Eye...
- African Americans at Higher Risk for Eye Disease
- Infinity Kings: Final Book In A Favorite Fantasy Series
- What You Need To Know About Keratoconus and the iLink...
- Your Child’s Tomorrow Begins Today
FROM AROUND THE WEB
- Sweeten Your Springtime Salads With Healthy Chilean Grapes
- Young Author Translates 4,000-Year-Old Text to Reveal...
- Keeping Cool and Energy-efficient Amid America’s “...
- Addressing Sarcopenia with a Healthy Diet
- Subway’s New Wraps Elevate Eating on the Go
- Family Teacher Conference Topics Beyond Academics
- Youth Take Down Tobacco
- BookTrib’s Bites: Four Reads to Kickoff Spring
- Curbing Colorectal Cancer in Minority Populations
- Taking Action to Take Down Tobacco
COLLEGE PRESS RELEASES
- Shoff Promotions Comic Book & Sports Card Show
- Semiconductor Research Corp unveils 2024 Research Call, $13.8M Funding
- Charles River Associates Opens Second Scholarship Cycle, Expands to the UK
- BLUMHOUSE AND AMC THEATRES LAUNCH FIRST-EVER HALFWAY TO HALLOWEEN FILM FESTIVAL
- THE GEN Z IMPERATIVE: LISTEN TO FEELINGS AND GIVE GEN Z A VOICE