~Hungry

For many of us, college is the first time we make major meal choices on our own. Relatively balanced meals, usually planned by parents who were watching out for our health, are replaced by a smorgasbord of dining hall offerings. Since food service goals include retaining customers, the items served will be tasty, though not always the most healthy. The notorious "First-Year 15," where students gain weight during the first year of college, is evidence that many have a hard time developing a healthy eating plan from these cafeteria offerings.

The foods that you mention — pizza, Chinese food, and tacos — are not inherently unhealthy. Each contains vegetable and protein, and provides calories that will fuel your brain during long study sessions. These foods, however, tend to be prepared in such a way that they are high in fat, which is a nutrient that helps us to feel full, but also provides extra calories. These foods can be part of a filling and balanced meal, if they share the plate with side dishes that are low in fat, high fiber, and nutrient dense.

When you place food on your lunch or dinner plate, make sure half the plate is filled with different colored vegetables. One fourth of the plate needs to contain lean proteins, such as beans, grilled skinless chicken, or baked skinless fish. The remaining fourth of the plate should hold whole grains, such as 100 percent whole wheat bread or wild rice. In order to balance a plate that includes pizza, choose a slice with chicken and veggies on whole wheat crust (if available) and have a side salad with low-fat dressing or even fresh lemon juice. If most of your meals are set up this way, there is less need to worry about the occasional Tuesday night "mystery meat."

Recently published Dietary Guidelines for Americans 2005 are aimed at helping Americans achieve good health and decrease risk of chronic diseases through healthy eating and exercise. Some key recommendations for daily food choices include:

• 2 cups of fruit and 2-½ cups of vegetables (for a 2000-calorie eating plan)
• At least half of total grain intake is from whole grain foods
• 3 cups of non-fat milk or comparable milk products

Incorporating fruit, vegetable, whole grain, and dairy products in the amounts listed above into a daily eating plan is a challenge worth accepting. Fiber intake is high, which is filling, and protein consumption from dairy products, lean meats or meat substitutes, and legumes will help keep a person satiated throughout the day. Remember to start the day off with breakfast, such as whole grain cereal, low fat or fat free milk, and a piece of fruit. If breakfast is skipped, feelings of hunger will persist, increasing the chance of overeating later.

For recommendations tailored to more specific or individual dietary needs, food experiences, and taste preferences, you can meet with a registered dietitian. Columbia students can make an appointment by calling x4-2284. Students at other universities can look to their student health services or ask for a referral from their primary care provider.

Hopefully these tips will help you on your way to healthy fullness, whether or not you're eating at the college dining hall!

Alice

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