18 Nutrition

A diet is anything that you consume on a regular basis. If you drink Diet Coke for breakfast every day, that’s 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 healthy eating habits doesn’t require you to sign up for a gimmicky health-food diet or a particular lifestyle. 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. See the MyPlate website for more guidelines. Additionally, the following current U.S. Department of Agriculture (USDA) Healthy Eating Guidelines replace the old “food pyramid.”

USDA Healthy Eating Guidelines

Make half your plate fruits and vegetables: Focus on whole fruits, and vary your veggies

• Choose whole fruits—fresh, frozen, dried, or canned in 100% juice.
• Enjoy fruit with meals, as snacks, or for a dessert.
• Try adding fresh, frozen, or canned vegetables to salads, side dishes, and recipes.
• Choose a variety of colorful veggies prepared in healthful ways: steamed, sautéed, roasted, or raw.

Make half your grains whole grains

• Look for whole grains listed first or second on the ingredients list—try oatmeal, popcorn, whole-grain bread, and brown rice.
• Limit grain desserts and snacks, such as cakes, cookies, and pastries.

Vary your protein routine

• Mix up your protein foods to include a variety—seafood, beans and peas, unsalted nuts and seeds, soy products, eggs, and lean meats and poultry.
• Try main dishes made with beans and seafood, like tuna salad or bean chili.
• How much protein do you need? In general it’s 0.36g/lb of body weight.^[1] Use this protein calculator to determine how much you need.

Move to low-fat or fat-free milk or yogurt

• Choose fat-free milk, yogurt, and soy beverages (soy milk) to cut back on your saturated fat.
• Replace sour cream, cream, and regular cheese in recipes and dishes with low-fat yogurt, milk, and cheese.

Drink and eat less sodium, saturated fat, and added sugars

• Eating fewer calories from foods high in saturated fat and added sugars can help you manage your calories and prevent obesity. Most of us eat too many foods that are high in saturated fat and added sugar.
• Eating foods with less sodium can reduce your risk of high blood pressure.
• Use the Nutrition Facts label and ingredients list to compare foods and drinks. Limit items high in sodium, saturated fat, and added sugars.
• Use vegetable oils instead of butter, and choose oil-based sauces and dips instead of those with butter, cream, or cheese.
• Drink water instead of sugary drinks.

Eat the right amount

• Eat the right amount of calories for you based on your age, sex, height, weight, and physical activity level. Visit the free MyPlate App, or the free MyFitnessPal app, both of which can help you plan, analyze, and track your diet and physical activity.
• Building a healthier eating style can help you avoid obesity and reduce your risk of diseases such as heart disease, diabetes, and cancer.

Cornell University found that the average adult eats 92% of whatever he or she puts on their plate. One of the challenges is that portion sizes have drastically increased over the last 50 years.^[2]

Healthy Eating in College

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’re 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.

On top of that, it’s common for people to overeat (or not eat enough) when they feel anxious, lonely, sad, stressed, or bored, and college students are no exception. It’s incredibly important, though, to develop healthy ways of coping and relaxing that don’t involve reaching for food, drink, or other substances. It’s also important to eat regular, healthy meals to keep up your energy. Keep track of what you are eating and when to be sure you are getting enough calories and the right type of calories to keep yourself healthy. Good nutrition supports your immune system and keeps you healthier.^[3]

License & Attribution

Adapted from College Success Strategies by Rosie-Carbajal-Romo, which is licensed CC BY SA 4.0. Any changes to the original chapter can be found in the Appendix.