Warning: Put down the donut
Ekene Ikeme
Issue date: 12/3/07 Section: Student Life
- Page 1 of 1
With the daily grind from everyday life and finals right around the corner, it might be hard for some students to keep a nutritional and healthy diet, or even know how to have a nutritious diet. Luckily, SJSU Student Health Center Dietitian Jennifer Waldrop has offered 10 easy nutrition tips for your healthy-eating conscience.
For more nutritious eating information contact Waldrop at jwaldrop@email.sjsu.edu or (408) 924-6118. Be sure to visit the Holiday Eating Table outside the Student Union, Dec. 6, 11 a.m. to 1 p.m. to explore strategies to help you feel more energetic and healthy throughout the holidays.
1. Eat a rainbow every day: Eating fruit and veggies in a variety of colors - red, dark green, yellow, blue, purple, white and orange - provides the broadest range of nutrients.
2. Avoid fad diets: Fad diets teach short-term, extreme weight-loss techniques. In the end, these diets often make you gain more weight.
3. Reduce liquid calories: One can of coke per day can add 16 pounds of body fat in one year (so can sweetened ice teas, lemonades, juices or any sweetened beverage).
4. Increase Calcium and Vitamin D: Add three cups of one percent nonfat milk, soy milk, Lactaid or yogurt to give you what you need for strong bones and much more.
5. Eat when hungry, stop when full: Paying attention to your body's natural signals will help you eat an appropriate amount of food.
6. Move at least 30 minutes everyday: This is the No. 1 way to boost your immune system and maintain a healthy weight.
7. Keep your grains whole: Oats, whole wheat, corn and brown rice are examples of whole grains that give you more protein, fiber and disease-fighting nutrients.
8. Reduce the fatty sauces, added oils and cheese: Reduce the mayo, sour cream, butter and added cheese to keep your diet in balance.
9. Do not skip meals (especially not breakfast): Skipping meals makes you eat more calories at the end of the day. Eating regularly throughout the day will keep your blood sugar stable, which helps you feel energetic, focused and satisfied.
10. Avoid "mega" vitamin supplements: More is not better. Look for a multivitamin with 100 percent of your daily value (DV). Try to get your nutrients from whole grains, nuts, beans, lean meats, low-fat dairy, fruits and veggies.
For more nutritious eating information contact Waldrop at jwaldrop@email.sjsu.edu or (408) 924-6118. Be sure to visit the Holiday Eating Table outside the Student Union, Dec. 6, 11 a.m. to 1 p.m. to explore strategies to help you feel more energetic and healthy throughout the holidays.
1. Eat a rainbow every day: Eating fruit and veggies in a variety of colors - red, dark green, yellow, blue, purple, white and orange - provides the broadest range of nutrients.
2. Avoid fad diets: Fad diets teach short-term, extreme weight-loss techniques. In the end, these diets often make you gain more weight.
3. Reduce liquid calories: One can of coke per day can add 16 pounds of body fat in one year (so can sweetened ice teas, lemonades, juices or any sweetened beverage).
4. Increase Calcium and Vitamin D: Add three cups of one percent nonfat milk, soy milk, Lactaid or yogurt to give you what you need for strong bones and much more.
5. Eat when hungry, stop when full: Paying attention to your body's natural signals will help you eat an appropriate amount of food.
6. Move at least 30 minutes everyday: This is the No. 1 way to boost your immune system and maintain a healthy weight.
7. Keep your grains whole: Oats, whole wheat, corn and brown rice are examples of whole grains that give you more protein, fiber and disease-fighting nutrients.
8. Reduce the fatty sauces, added oils and cheese: Reduce the mayo, sour cream, butter and added cheese to keep your diet in balance.
9. Do not skip meals (especially not breakfast): Skipping meals makes you eat more calories at the end of the day. Eating regularly throughout the day will keep your blood sugar stable, which helps you feel energetic, focused and satisfied.
10. Avoid "mega" vitamin supplements: More is not better. Look for a multivitamin with 100 percent of your daily value (DV). Try to get your nutrients from whole grains, nuts, beans, lean meats, low-fat dairy, fruits and veggies.
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