School is stressful enough. Why should mealtime have to be a stressful experience as well?
School is stressful enough. Why should mealtime have to be a stressful experience as well?Here are 7 important building blocks of a nutritious diet that will be a recipe for success in Stern’s Cafeteria:
1. Salad toppings can make or break your salad
Because a salad often consists of a small amount of various foods, it is a difficult task to construct a healthy salad or to recognize an unhealthy salad. That is why awareness is key. The latest official Dietary Guidelines released by the U.S. Department of Health and Human Services (HHS) and the U.S. Department of Agriculture (USDA) suggest consuming more fruits, vegetables, whole grains, seafood, and fat-free and low-fat dairy products. Some examples of these types of foods that can be found in our very own cafe include cherry tomatoes, bananas, apples, cucumbers, peppers (without the added oil), beets, onions, hearts of palm, jicama, and olives. In terms of dairy products, the caf cheeses can be a stumbling block nutritionally. Per 100 grams, the Mozzarella cheese is healthier than the shredded American cheese with 300 calories versus the 371 calories in American cheese. American cheese is also significantly more fatty, with more than double the amount of sodium and less protein than mozzarella. Feta, on the other hand, is a more viable option than the American cheese health-wise. While high in sodium, feta has 264 calories per 100 grams and almost the same amount of fat as in mozzarella.
2. Always read nutrition facts
This skill is key to healthy eating. Looking at the daily values of each food group as well as calorie counts is a good place to start. However, many of the unpackaged foods in the café don’t bear nutrition facts, so it is difficult to understand which foods contain what. The avocados by the caf salad bar and the small packets of peanut butter contain large quantities of fat. Based on the 2,000 calorie standard diet, one full avocado contains 35% of the fat a person should consume in one day, and more than one third of your total fat consumption. The packaged ¾ oz. of Smuckers Peanut Butter contain 11 grams of fat, 16% of the recommended fat intake per day. These foods should not be necessarily cut out of your diet, but should be consumed in moderation. It should also be noted that any fried food in the caf contains lots of oil, a lot of calories, and are extremely high in fat. Therefore, eating fried foods on a daily basis will lead to a significant hyper consumption of fats.
3. Proteins and carbohydrates help you stay full longer
Two important components of a diet include proteins and carbohydrates. The The Center for Disease Control and Prevention (CDC) states that proteins are important components of every cell in the human body, making them an extremely essential part of our diets. The salmon served in the café is a great source of protein, as are chick peas, edamame, packaged turkey, quinoa, any of the yogurts, or a carton of milk to complement your cereal. Carbohydrates are almost as important to any diet as proteins. Carbohydrates make glucose, which gives your body energy. The baked potatoes in the café are filling and low calorie. Sweet potatoes, especially, are nutrient rich and high in fiber, making you full for longer. Cereal is also high in carbohydrates, but often there is much added sugar, which is discouraged by the HHS and USDA.
4. Times of Your Meals
The typical meal divisions for a day are the standard breakfast, lunch, and dinner, though some will argue that six smaller meals are the healthier way to go. Whichever way you choose may depend on your own eating habits as well as your class schedule. Be aware that eating lunch at 11:30 may leave you hungry before dinnertime. This runs the risk of snacking, as does dinner that is eaten too early. Also be aware that eating a heavy dinner or snack before bed does not give your body sufficient time to properly digest. This can cause acid reflux or weight gain.
5. Food in Moderation
One of the most important rules in nutrition is that there is no one food that you can “never eat.” The key is to know yourself. If you are a person who likes chocolate, it is okay to eat it on occasion. Try fun-sized chocolate bars instead of the full sized bars. This gives you the taste you crave, without ruining a whole week of healthy eating. Keeping a food journal is a good way to become aware of your portions. Write down everything you eat for a week and you will find yourself becoming more aware of just how much food you eat.
6. A Healthy Diet does not Equal a Healthy Lifestyle
Eating healthy can be a challenge to many young women, and mastering this skill can take years or a lifetime. However, being “healthy” in the broader sense includes taking care of your body in other senses, too. Drinking plenty of water keeps you full and hydrated. Dehydration can lead to headaches and overeating, as can insufficient sleep. To compliment a healthy diet, the CDC suggests getting 150 minutes of exercise each week. This can be done in larger chunks to as small as just ten minutes of brisk activity at a time. This activity can be anywhere between moderate and vigorous in intensity, but note, says the CDC, that one minute of vigorous activity is about the same as two minutes of moderate activity. Luckily, Stern dorms have exercise rooms with a variety of equipment (and air conditioning!).
With these tips in your back pocket, you can begin to navigate your way through the Stern cafeteria and beyond. Don’t be afraid to ask a question if you don’t know about a particular food. Almost every food has online Nutrition Facts that can help you be an informed eater, so look it up online. Food is a necessity so investing in a healthy diet can be a valuable tool that improves your lifestyle as a whole.