College offers many temptations for students trying to create or maintain healthy eating habits. What food choices do you make on a regular basis? Learn about the United States Department of Agriculture healthy eating guidelines, and about ways to adopt healthy food attitude.
A diet is anything that you consume on a regular basis. If you drink Diet Coke for breakfast every day, that is part of your diet. When people talk about “going on a diet,” they usually mean changing their existing dietary habits in order to lose weight or change their body shape. All people are on a diet because everyone eats! Having a healthy diet means making food choices that contribute to short- and long-term health. It means getting the right amounts of nutrient-rich foods and avoiding foods that contain excessive amounts of less healthy foods. The right mix can help you be healthier now and in the future.
Developing eating healthy eating habits does not require you to sign up for a gimmicky health-food diet or lifestyle: you do not have to become vegan, gluten-free, “paleo,” or go on regular juice fasts. The simplest way to create a healthy eating style is by learning to make wise food choices that you can enjoy, one small step at a time. The key is choosing a variety of foods and beverages from each food group (vegetables, fruits, grains, protein foods, and dairy) – and making sure that each choice is limited in sodium, saturated fat, and added sugars. The following current USDA Healthy Eating Guidelines replace the old “food pyramid.”
Make half your plate fruits and vegetables: Focus on whole fruits, and vary your veggies.
Make half your grains whole grains.
Vary your protein routine.
Move to low-fat or fat-free milk or yogurt.
Drink and eat less sodium, saturated fat, and added sugars.
Eat the right amount.
The following short video recaps the USDA’s current healthy eating guidelines:
College offers many temptations for students trying to create or maintain healthy eating habits. You may be on your own for the first time, and you are free to eat whatever you want, whenever you want. Cafeterias, all-you-can-eat dining facilities, vending machines, and easy access to food twenty-four hours a day make it tempting to overeat or choose foods loaded with calories, saturated fat, sugar, and salt. You may not be in the habit of shopping or cooking for yourself yet, and, when you find yourself short on time or money, it may seem easier to fuel yourself on sugary, caffeinated drinks and meals at the nearest fast-food place. Also, maybe you played basketball or volleyball in high school, but now you do not seem to be getting much exercise.
On top of that, it is common for people to overeat (or not eat enough) when they feel anxious, lonely, sad, or stressed, and college students are no exception. It is incredibly important, though, to develop healthy ways of coping and relaxing that do not involve reaching for food, drink, or other substances. It is also important to eat regular healthy meals to keep up your energy.
Kidshealth.org offers the following advice on ways for college students to adopt a healthy food attitude:
- avoid eating when stressed, while studying, or while watching TV;
- eat slowly;
- eat at regular times and try not to skip meals;
- keep between-meal and late-night snacking to a minimum;
- choose a mix of nutritious foods;
- pick lower-fat options when you can, such as low-fat milk instead of whole milk or light salad dressing instead of full-fat dressing;
- watch the size of your portions;;
- resist going back for additional servings;
- steer clear of vending machines and fast food;
- keep healthy snacks like fruit and vegetables on hand in your room;
- replace empty-calorie soft drinks with water or skim milk.
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