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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.
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