THE NECESSITY OF HEALTHY EATING HABITS

By Amy Smith

The days of hairnet clad lunch ladies in college cafeterias dishing out sloppy joes, tuna surprise and green Jell-O are over. Cafeterias are now coined dining halls, and students are presented with an endless array of college cuisine ranging from stir-fry stations to Belgian waffle bars; however, when dining halls say they are “all you can eat,” they are not issuing you a challenge.

The challenge to college eating is no longer the quest to find a decent meal or transforming your stomach into a bottomless pit to get your money’s worth. It’s figuring how to maintain a healthy lifestyle amidst the infinite amount of dining hall selections, residence hall vending machines, student union fast food joints and late night study snacks. But don’t worry; achieving a healthy lifestyle isn’t hard. Just follow these tips and save your brainpower for your exams.

Food equals fuel
Food is to your body as fuel is to your car. You need it for energy throughout the day, which means you should avoid skipping meals. “Maintain your metabolism by eating regularly throughout the day,” says Sharon Dittman, associate director of Community Relations for Gannett Health Services at Cornell University. “For mental and physical energy, include protein and carbohydrate foods each time.”

Living a healthy lifestyle doesn’t mean you have to give up ice cream or brownies. It just means you should eat them in moderation. Julie Tobias, a registered dietician and wellness coordinator at the University of Missouri-Columbia says, “It’s important to allow yourself to have the food you love, but also respect your body and get a variety of foods.” Try not to stock up on refined carbohydrates, high-sugar and high-fat foods.

Listen to your tummy
Let your stomach be your guide. Tobias says, “Just try to limit yourself to what your body needs at the moment. Focus on eating according to how hungry and how satisfied you are.” So the next time you are considering a second helping, ask yourself if you are really still hungry. If the answer is no, stop right there.

Tobias also suggests eating a little something once you feel hunger and your stomach starts to growl. If you wait until you feel weak, tired or grouchy, you have more of a tendency to overeat.

Plan of attack
College students are always on the go and sometimes don’t have the time or place to grab a healthy meal. This is where a plan saves the day. “Plan ahead,” Dittman says. “If you know you’re going to have a busy day on campus, pack a healthy meal or snack to bring along.” Throw a granola bar or piece of fruit in your bag when you head out the door. Your stomach and waistline will thank you later.

Know what you are eating
Mmmm. That beef and vegetable dish at the dining hall looks pretty good, and it’s protein and veggies. Healthy, huh? Well, possibly. Many dishes at dining halls and restaurants may appear to be healthy, but some aren’t. Some vegetables are doused with butter. Some salads have fattening dressings. Coffee drinks can have as many calories as one meal should contain. The great news is you can find this out.

Nutrition facts are available almost everywhere, including Starbucks®. Know what’s in your food or drink before you consume it, and this will help you make healthy decisions.

Body Balance
In the end, it’s all about balance—a balance of food groups, sleep, exercise and fun. Food is not your enemy, it is your friend. But choose your friend wisely.

STOCK UP ON THESE GREAT SNACKS
fruit
raw veggies
plain popcorn
graham crackers
yogurt or yogurt popsicle
lowfat string cheese
pretzels
cereal with lowfat milk
baked chips and salsa
raisins or other dried fruit
lowfat granola bar
trail mix
fruit smoothie
applesauce
Don’t forget lots of water!

More information can be found at http://www.gannett.cornell.edu/top10Topics/nutritioneating/hotTopics/tips.html.