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Every day, your body needs about 50 nutrients to meet your physical needs. One way to achieve this is to eat a variety of foods each day, including fats (and yes, there are “good fats”). Are you getting enough fruits, vegetables and fiber each day? Remember portion sizes and if possible, eat several small meals throughout the day. This will help keep your glucose level stable and your body fueled throughout the day. Many college students do not get their daily vitamins and minerals, so I suggest taking a daily multivitamin. Here are some quick and simple ways to eat more fruits and veggies every day: 1. Cut up fruits and veggies so they are ready for a quick snack; baby carrots and edamame are great! 2. Frozen grapes and banana slices are great in hot weather. 3. Include spinach or lettuce and tomatoes on all your sandwiches and wraps. 4. Don't forget about dried fruits - they make a great snack. 5. Select a frozen 100% fruit bar as a simple and sweet snack. 6. Remember: frozen fruit and veggies are as good as fresh. Government Dietary Guidelines also recommend that at least half your grains be whole grains. Here are some quick and simple ways to eat more whole grains: 1. Look for the words "whole grain" or "whole wheat" on the ingredient list. 2. Make oatmeal a regular breakfast choice. 3. Replace white rice with brown rice. 4. Select a whole grain cereal bar or bite-sized whole grain cereal for a snack.
You are invited to drop by my office and check out the cookbooks, nutrition guides, etc… as you learn more about the importance of healthy eating (and fueling your brains) for those 2 a.m. study group sessions. Consult the handouts of local produce and ethnic markets created with the help of many techers! If you would like to reduce your sodium intake, click on the herbs and spices chart, and start adding color and flavor to your dishes.
Anorexia nervosa and bulimia nervosa are eating disorders with dysfunctional patterns and beliefs that focus on diet and eating. About 90 percent of the people suffering from anorexia and bulimia are female, but men also suffer. Unfortunately, the “ideal” figure syndrome increasingly impacts men as well as women. It is not uncommon for an eating disorder to be triggered while in college. Anorexics lose weight by denying their body the essential food nutrients it needs whereas, bulimics binge on large amounts of food in a few hours and then try to rid their body of the food by purging. Both are very serious and can ultimately lead to significant health problems, hospitalization, and even organ failure if left untreated. The good news is both can be treated with the help of support groups and/or individual counseling. If you suspect a friend or classmate may be suffering from an eating disorder, take the time to learn about the warning signs in an article entitled Helping A Friend with An Eating Disorder posted on the Counseling Center's website. It's important to approach them in a supportive and non-judgmental way, tell them you care about them and that treatment is possible. You can talk with your Resident Associate, drop by and consult with the Health Educator or refer them to the Caltech Counseling Center. |
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The
federal government’s website regarding nutrition Users
can find practical information on healthy eating, dietary supplements,
fitness and how to keep food safe. Get the latest news; great
links. A very comprehensive site
providing information on food pyramids, fats, cholesterol, carbohydraates,
calcium, vitamins/minerals and lots more.
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Vegetarians consume a plant-based diet of vegetables and fruits, nuts, seeds and grains. This diet tends to be rich in fiber, lower in saturated fat and cholesterol compared to the typical American diet. Some vegetarians eat poultry or seafood (semi-vegetarians) while lacto-vegetarians include milk products, but omit meat, fish and poultry. Vegans, on the other hand, don’t eat meat, seafood, dairy, eggs or products derived from animals (such as honey). Being vegan is much more than a diet – it’s a way of life. Often, vegans live a cruelty-free life and do not wear animal products, like a leather or wool jacket. |
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Wendy Lopata
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