Nutrition, we’ve all been taught it since grade school. We’ve seen the “MyPlate” chart, the food pyramid, and the “got milk?” campaign, but how often do you think about the nutrients you’re consuming from each meal? It’s often challenging for college students to find the time and means to have well-balanced meals for breakfast, lunch, and dinner, but in the following article, we’re going to discuss some easy ways to do it!
The U.S. Department of Agriculture (USDA) recommends a few key comments of each meal: fruits and vegetables, whole grains, dairy, and lean protein. It’s important to incorporate all of these into each meal to ensure you are getting a sufficient amount of nutrients. At first, this may seem challenging to do or even intimidating, but it doesn’t have to be! Healthy food does not equate to fancy food. Whether you’re living on-campus or off-campus there are plenty of healthy food options to choose from.
The dining hall serves all sorts of food. When you enter, think about those key components: perhaps a piece of grilled chicken and some couscous from the simple servings station will check off your lean protein and whole grains, and some veggies from the entree station or even a salad made to your liking will do for vegetables. Once you get into a habit of creating healthful meals it’s an opportunity to get creative! Living off-campus for the first time this year, I have found cooking to be a restorative and stress-free time for myself. I enjoy a break from school work for an hour each evening to make myself a nutritious meal that I know I will enjoy and feel energized from. Here’s one of my favorite meals- salmon for lean protein, broccoli for my vegetable, and a carbohydrate-dense sweet potato:
It’s also important to remember that no foods are inherently good or bad, some are just more nutrient-rich than others. Using this mindset will maintain a healthy relationship with food. Some fad diets will often advise you to steer away from carbohydrates, but carbs are not the enemy! Carbohydrates serve as our body’s main source of energy and should make up 45-65% of your total caloric intake per day. Don’t forget that it’s okay to eat your favorite meals even if they don’t seem the healthiest, life is about moderation. If your favorite meal is a burger and some fries, try pairing it with a side salad to make sure you eat some vegetables too!
Being college students, energy is essential to us; we use our brains all day for studying, classes, and extracurriculars. Try to keep a snack and some water with you throughout the day to keep your energy levels up. A snack like a granola bar with some protein, carbs, and fiber will keep you energized and full. Males should aim to consume 124 fluid ounces of water and females should aim for 92 ounces. About 20% of this water comes from our food intake, but the rest can come in the form of regular water, club soda, and even coffee or tea throughout the day.
Binghamton University offers some fantastic resources, including two dietitians that work with Sodexo. Alexa Schmidt and Julie Lee are both registered dietitians that are available to help you find a way to eat healthy on campus or navigate the dining hall with allergies and special dietary needs. Their contact info can be found at https://binghamton.sodexomyway.com/explore/nutrition.
References
USDA. (n.d.). 10 Tips: Build a Healthy Meal | ChooseMyPlate. Choosemyplate.Gov. Retrieved October 2, 2020, from https://www.choosemyplate.gov/ten-tips-build-healthy-meal
Mayo Clinic. (2020, April 17). Carbohydrates: How carbs fit into a healthy diet. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705
Bruce Alberts et al. (2002) How Cells Obtain Energy from Food Molecular Biology of the Cell 4th edition
Mayo Clinic. (2017, September 6). Water: How much should you drink every day? https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
About the Author: Kristen Coletti
Kristen is a junior majoring in Integrative Neuroscience. She joined REACH because she has always had an interest in public health and wants to pursue an MPH and MD after graduation. Some of her favorite public health topics are nutrition and social determinants of health. When she’s not busy with REACH and classes, she’s an avid coffee drinker and loves to make her own lattes at home.
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