Healthy Eating & Diet tips
Food plays a major role in our overall health and well-being. It provides us with the energy, vitamins, minerals, and other nutrients needed to lead a healthy lifestyle. Eating a balanced diet and ensuring you get all the necessary nutrients are essential for maintaining overall health, as well as preventing or treating specific diseases or conditions.
The biggest problem for most college students is a diet high in sugar, fat, salt, and processed foods, which results in too many calories with too few nutrients and insufficient fiber.
What Is a Balanced Diet?
A balanced diet is essential for overall health and well-being. It includes less fat—specifically "unhealthy" saturated and trans fats—less sugar, less sodium (salt), and is rich in fiber.
How to Reduce Fat Intake
- Avoid butter and animal fat; choose olive oil, canola oil, or coconut oil instead.
- Reduce fried foods; opt for boiled or baked foods.
- Select skinless poultry, trim excess fat from red meat, and eat fish.
- Reduce processed meats such as hot dogs, pepperoni, and salami; choose turkey instead.
How to Reduce Sugar Intake
- Avoid soft drinks, sports drinks, sugary coffee drinks, and fruit juice—even 100% fruit juice.
- To keep things interesting, flavor your water with lemon, orange, or lime slices, strawberries, or fresh mint.
- Avoid desserts, candy, and high-sugar cereals; steer clear of fancy hot drinks with added sugars.
- Be cautious with peanut butter, ketchup, salad dressings, and BBQ sauces, as they often contain large amounts of sugar.
- Avoid white bread and simple carbohydrates that break down quickly into sugars during digestion. Instead, choose whole-grain breads, pasta, and brown rice.
How to Reduce Sodium Intake
- Don’t add salt to your food; instead, flavor your meals with spices, vinegar, garlic, or fresh lemon juice.
- Replace canned foods with fresh vegetables and fruits.
High-Fiber Foods
- Choose fresh vegetables and fruits, as well as legumes such as kidney beans, black beans, and split peas.
- Eat more whole-grain products such as oatmeal, whole-grain bread, nuts, seeds, and brown rice.
