Eat Smart
by Sylvia Goodman
 College is about choices. The place you’ll have the most options is the dining hall. Some of these choices could include potatoes, burgers, salad, the main entrée selections and the dessert bar. Most university food services provide a wide range of foods to accommodate the wants and needs of every student. Most of the food served provide good nutrition. However, some choices are better than others.
Remember that old food pyramid you learned about in high school health class? Well, times have changed, and the USDA (United States Department of Agriculture) has made the pyramid into an interactive tool you can use to make good choices.
Access this new pyramid at mypyramid.gov. This tool allows you to customize your dietary requirements based on your gender, age and physical activity.
For Example
If you’re a 19-year-old female who does more than 30 minutes of vigorous exercise per day, then your daily food requirements would be this:
You may eat 2200 calories per day. These calories include these food groups in the following amounts:
• Grain 7 ounces (3.5 whole grains a day)
• Vegetables 3 cups
• Fruits 2 cups
• Milk 3 cups (same as dairy)
• Meat & Beans 6 ounce (think lean meats)
• Oils 6 teaspoons
• Sugar less than 300 calories
Don’t Stress
Write down the items from these different food groups that you enjoy eating. Take this list to the dining hall and see how many items are available. I think you’ll be amazed how healthily you can eat at college. Don’t worry about measuring your food in the beginning. Start with eating a balanced diet. Here are some tips:
1. Watch the amount of fatty meats you eat; stick with the smaller steak.
2. Avoid too many oils by cutting back on fried foods.
3. Ice cream is a dairy, and also part of your sugar category.
Remember most rigid eating plans fail. Instead, learn how to eat healthy and make exercise a part of your life. Use this knowledge to get the most nutrition each day.
This article appeared in Brio and Beyond
magazine in September 2006. Copyright © 2006 Sylvia Goodman. All rights reserved. International copyright secured.
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