Ten Healthy Eating Tips

For Busy College Students
(All foods mentioned are available in
Oxy's dining facilities)

 

1. EAT REGULAR MEALS.
Eat a good breakfast. Studies show that skipping breakfast detracts from scholastic achievement. When there isn't time to sit down and enjoy your morning meal, eat a bagel and/or yogurt, a piece of fruit and some juice. If you can't come to the dining facilities, buy items in advance and store them in your room.

Eat regular meals throughout the day. Skipping meals can lead to out-of-control hunger, often resulting in overeating and poor nutrition choices.

2. KEEP HEALTHY SNACKS ON HAND.
When hunger strikes and the dining facilities aren't open or you can't get to them, have a supply in your room or backpack: String cheese, whole or dried fruit, trail mix, granola bars, pretzels, nuts, carrots & dip, juice, milk or soy milk, etc.

3. WHEN YOU EAT FAST FOOD, CHOOSE WISELY.
Choose pizza or calzones with little or no cheese, a turkey burger, pasta with marinara, Mexican food without the sour cream (go heavy on the salsa) and salads with reduced calorie or fat free dressings. Limit high fat offerings such as French fries and onion rings; choose grilled over fried items.

4. EAT PLENTY OF WHOLE GRAINS, FRUITS, AND VEGETABLES.
Most Americans don't eat enough of these foods. Try brown rice instead of white rice. Vegetarian pizzas at the Marketplace are usually prepared on whole wheat crust. Ask for whole wheat pasta at the pasta station. Try the grilled vegetable of the day at the Marketplace grill. Eat from the salad bar twice a day (and choose from the low-calorie, low-fat or fat free dressing options).

5. EAT PLENTY OF FOODS THAT ARE RICH IN CALCIUM.
People in their early twenties need to be building up stores of calcium in their bodies to prevent osteoporosis later in life. If you don't like milk, try to include ample amounts of low fat yogurt and dark green leafy vegetables in your diet.

6. MAINTAIN A HEALTHY WEIGHT.
The weight that's right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase the risk of osteoporosis, menstrual irregularities and other health problems. Regular exercise is also important to maintaining a healthy weight.

7. IF YOU NEED TO LOSE WEIGHT, DO IT SENSIBLY.
Starvation or quick fix diets usually backfire and may be harmful. There is no truth to theories that suggest eating foods in any particular combination will promote weight loss. The only safe way to lose weight, feel good while doing it and keep it off is to cut calories, exercise and eat a balanced diet. Eating moderate portions can be the first step to weight reduction.  Ask the dining staff for a smaller portion, or refrigerate and store leftovers in your room for later. 

8. SUGAR AND ALCOHOLIC BEVERAGES PROVIDE CALORIES, BUT HAVE NEGLIGIBLE NUTRITIONAL VALUE.
Limit use of both. Remember there are many health problems associated with drinking alcohol.

9. MAKE CHANGES GRADUALLY.
Don't expect to totally revamp your eating habits overnight. Changing too much, too fast can cause you to become discouraged and give up. Begin with modest changes that can add up to positive, lifelong eating habits. If you don't like the taste of fat-free milk, try low-fat first. Eventually you may find that you can switch to fat-free.

10. FOODS ARE NOT GOOD OR BAD.
Not every food you eat has to be perfect. When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. Balance out your choices over several days for an overall healthy eating plan. Don't feel guilty for loving certain foods, just eat them in moderation. Food is a lot more than nourishment for our bodies. Enjoy and savor it!