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Nutrition

MyPlate is the current nutrition guide published by the USDA. MyPlate replaced the previous food pyramids that were either incorrect in their serving promotion or too abstract for consumers to understand. MyPlate is a simple diagram that tells you how your plate should look, as some people are too busy to count out weights of their food every time they eat. MyPlate is supplemented with additional recommendations, such as: "Make half your plate fruits and vegetables” "Switch to 1% or skim milk” "Make at least half your grains whole" "Vary your protein food choices“ Portion control  Mindfulness to focus on enjoying food (even in smaller amounts), and Reductions in sodium and sugar intakes and avoiding SoFAS (Solid Fats and Added Sugars)

Food groups

Fruits and vegetables

According to MyPlate, half of your plate should consist of fruits and vegetables. You want to aim for 1 ½ - 2 servings of fruits per day and 2 – 3 servings of vegetables per day. Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke, and protect against certain types of cancers. It may protect against certain types of cancers. Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes. Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss. Eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake. Instead of sticking to only one or two types of fruits or vegetables, try to vary them as much as possible in type and also color in order to maximize the diversity of nutrients you are getting from them.

Grains

According to MyPlate, about a quarter of your plate should consist of grains. You want to aim for 5 – 8 servings of grains per day and try to get at least half of those servings as whole grains. Whole grains are packed with nutrients, including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). Studies show that eating whole grains instead of refined grains lowers the risk of many chronic diseases. A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer. While benefits are most pronounced for those consuming at least 3 servings of whole grains daily, some studies show reduced risks from as little as one serving daily. 

Dairy

According to MyPlate, you want to aim for 3 servings of dairy products per day. Intake of dairy products is linked to improved bone health, and may reduce the risk of osteoporosis. Dairy products are known for calcium but also contain vitamin D, and protein as well. The intake of dairy products is especially important to bone health during childhood and adolescence, when bone mass is being built. Intake of dairy products is also associated with a reduced risk of cardiovascular disease and type 2 diabetes, and with lower blood pressure in adults. Choosing foods from the this group that are high in saturated fats and cholesterol can have health implications. Diets high in saturated fats raise "bad" cholesterol levels in the blood. The "bad" cholesterol is called LDL (low-density lipoprotein) cholesterol. High levels of LDL cholesterol increase the risk for coronary heart disease. Many cheeses, whole milk, and products made from them are high in saturated fat. To help keep blood cholesterol levels healthy, limit the amount of these foods you eat and look at food labels to see how much saturated fat is in a food. In addition, a high intake of fats makes it difficult to avoid consuming more calories than are needed.

Protein

According to MyPlate, about a quarter of your plate should consist of proteins. You want to aim for 5 – 6 ½ servings of proteins per day. Meat, poultry, fish, dry beans and peas, eggs, nuts, and seeds supply many nutrients. These include protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium. Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They are also building blocks for enzymes, hormones, and vitamins. Proteins are one of three nutrients that provide calories (the others are fat and carbohydrates). B vitamins found in proteins serve a variety of functions in the body. They help the body release energy, play a vital role in the function of the nervous system, aid in the formation of red blood cells, and help build tissues. Protein also keeps you feeling full longer so you are likely to eat less. Iron is used to carry oxygen in the blood. Many teenage girls and women in their child-bearing years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat other non-heme iron containing foods along with a food rich in vitamin C, which can improve absorption of non-heme iron. Magnesium is used in building bones and in releasing energy from muscles. Zinc is necessary for biochemical reactions and helps the immune system function properly. Try to get 8 ounces of seafood per week. Seafood contains a range of nutrients, notably the omega-3 fatty acids, EPA and DHA. Eating about 8 ounces per week of a variety of seafood contributes to the prevention of heart disease. Smaller amounts of seafood are recommended for young children. Seafood varieties that are commonly consumed in the United States that are higher in EPA and DHA and lower in mercury include salmon, anchovies, herring, sardines, Pacific oysters, trout, and Atlantic and Pacific mackerel (not king mackerel, which is high in mercury). The health benefits from consuming seafood outweigh the health risk associated with mercury, a heavy metal found in seafood in varying levels.

Tips for healthy eating

  • Use smaller plates, bowls, glasses, mugs, and utensils to create portion control.
  • Eat slower – it takes about 20 minutes for satiety signals from your stomach to reach your brain.
  • Eat with mindfulness – turn off distractions and be mindful of the taste, texture, and the nourishment of your food to make eating more enjoyable.
  • Eat some foods less often – cut back on solid fats , added sugars (SoFAS), and salt.
  • Eat some foods more often – choose nutrient dense foods and consume a variety of colors – you can’t go wrong with making half your plate fruits and vegetables.
  • Head to class prepared with healthy snacks.
  • Use the nutrition facts label to compare sodium, calories, fats, and sugars in your foods.
  • Drink water – soda, energy drinks, sports drinks and sugar sweetened coffee are a major source of added sugar and calories in American diets.

Eating healthy on campus

  1. Know what you’re eating. Many dining halls post menus with nutrition information. Look at the menus ahead of time, so you can be ready to create healthy, balanced meals when you get there. Having a plan is the first step in making smarter eating decisions! 
  2. Enjoy your food, but eat less. Everybody loves the all-you-can-eat dining hall! To resist the urge of eating too much, take smaller portions and use a smaller plate. Remember you can always go back if you are still hungry.
  3. Make half your grains whole grains! Whether you’re at the sandwich station or pouring yourself a bowl of cereal in the morning, make the switch to whole grains like 100% wholegrain bread and oatmeal.
  4. Re-think your drink. Americans drink about 400 calories every day. Consider how often you drink sugary beverages such as sodas, cappuccinos, energy drinks, fruit beverages, sweetened teas, and sports drinks. Drinking water instead of sugary beverages can help you manage your calories.
  5. Make half your plate fruits and veggies. Fruits and veggies can make your meals more nutritious, colorful, and flavorful. Add to pastas, eggs, pizza, sandwiches, and soups. Try spinach in a wrap or add pineapple to your pizza.
  6. Make it your own! Don’t feel like you have to choose pre-made plates. Design your own meal! Fresh veggies from the salad bar can be thrown into your omelet for brunch, or grab some tofu on your way to the pasta station for lean protein. 
  7. Slow down on the sauces. Sauces, gravies, and dressings tend to be high in fat and sodium. Watch out for foods prepared with a lot of oil, butter, or topped with heavy condiments, such as mayonnaise. You don’t have to do away with sauces and condiments all together; just ask for less or put them on the side. Reducing extras will help you manage your weight. 
  8. Be on your guard at the salad bar. Most veggies get the green light but limit foods high in fat and sodium such as olives, bacon bits, fried noodles, croutons, and pasta or potato salads that are made with mayo and oil. Stick to fat-free or low-fat dressings on the side.
  9. Make dessert special. Save dessert for a Friday night treat or on special occasions. When you can’t resist, opt for something healthy, such as a fruit and yogurt parfait. 
  10. De on your guard at the salad bar. Most veggies get the green light but limit foods high in fat and sodium such as olives, bacon bits, fried noodles, croutons, and pasta or potato salads that are made with mayo and oil. Stick to fat-free or low-fat dressings on the side.

Supplemental resources