Having good nutrition means your body receives all the nutrients, vitamins, and minerals it needs for all your organs to function optimally. Without good nutrition, you could be at risk for various health issues such as heart disease, high blood pressure, high cholesterol and a weakened immune system. According to Harvard Health Publishing, it is especially important to get enough nutrients in our diet as we age because our bodies become less efficient at absorbing nutrients. Getting enough nutrients in your diet may seem like a daunting task, but after reading this article, you will have the tools you need to get your body feeling the best it can be!
There are many foods you can eat that are packed with both nutrients and deliciousness! Nutrient-dense foods are foods that are high in nutrients but low in calories. Some examples of nutrient dense foods are:
Leafy greens like kale or spinach
Whole grains such as corn or quinoa
Fruits such as blueberries and strawberries
Fish with omega-3-fatty acids such as salmon and sardines
Low-fat dairy products like yogurt or milk
Vegetables such as peppers and broccoli
Lean meats like chicken breast or turkey
When deciding what foods to eat to make your diet more nutritious, you should focus on varying the types of nutrients each food has. Too much of one nutrient can have negative effects and getting each type of nutrient helps your body work its best. You can find the type and amount of nutrients in each food you eat using the USDA National Nutrient Database
Some examples of the types of nutrients in different foods are:
Food (Nutrients): Brussel Sprouts (Vitamins A, C, and K; fiber; calcium; and folate); Quinoa (Fiber, iron, zinc, B vitamins, magnesium, potassium, and calcium); Salmon (Protein, magnesium, potassium, selenium, vitamins B12 and D, and omega-3 fatty acids); Sweet Potato (Potassium; vitamins A, B6, and C; beta carotene).
If you are not used to eating a nutrient-dense diet, you can start by using these tips to incorporate a healthy diet into your day:
Start small by adding some fruits and vegetables to your meals each day.
Switch out nutrient poor snacks such as chips and candy for nutrient-dense snacks such as yogurt, fruit, and nuts.
Eat a variety of colors of fruits and vegetables
Choose whole grain breads, pastas, and cereals.
Try replacing meats with fish, beans, or tofu.
If you are living on campus, there are options around campus that provide nutrient dense foods! Appalachian Dining Hall and C4 Dining Hall both have Simple Serving Stations that provide simple foods without the FDA-most common allergens (peanuts, tree nuts, wheat, soy, milk products, eggs, or shellfish) at both lunch and dinner. The menu usually includes meat like chicken or fish, vegetables like broccoli or carrots, whole grain like brown rice or quinoa, and beans like garbanzo beans or lentils.
For more tips on how to create a nutritious diet, you can contact Binghamton University’s Registered Dietitians, Alexa Schmidt, RD, CDN and Julie Lee, MS, RD, CDN. Alexa and Julie provide nutrition consultations free of charge to students, faculty, and staff. You can schedule a consultation to talk about basic nutrition, eating healthy on and off campus, guidelines for various diet restrictions, general health and wellness, and more! To schedule an appointment, contact Alexa or Julie with the contact information below.
Alexa Schmidt, RD, CDN
Office: Room 21, West Gym
Office Phone: 607.777.2716
E-Mail: alexa.schmidt@sodexo.com
Julie Lee, MS, RD, CDN
Office: Rockefeller Center 265
Office Phone: 607.777.5413
E-Mail: julie.lee@sodexo.com
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About the Author: Maya Marangoni
Maya is a junior majoring in Biological Sciences with a minor in Forensic Health at Binghamton University. She joined REACH to have the opportunity to learn more about public health topics and to gain the knowledge and skills to be able to educate her peers on how to stay healthy in college. Maya is also passionate about healthcare! She loves being able to help people through being an EMT in Harpur's Ferry. In addition, she is a Nursing Assistant at UHS Binghamton General Hospital and hopes to be a Physician Assistant one day.