Most college students consume foods that are too high in fat, salt, and calories, and too low in fiber. While there is no one diet plan that suits everyone's bodies or needs, below are some basic guidelines for maintaining a healthy diet. If you are concerned about your diet specifically, we encourage you to seek help from a nutritionist or other health professional. A list of resources are given at the end of this article.

What comprises a healthy diet?

Protein: Meat products are a good source of protein since they contain all of the essential amino acids, but they also tend to be high in fat and very low in fiber. Vegetarian sources of protein, such as beans, legumes, and nuts, are good choices because they are relatively low in fat and high in fiber. However, it is important to eat a variety of vegetarian proteins in order to ensure that your body is getting all of the amino acids it needs. This is because vegetarian sources have simpler proteins and a smaller variety of them than meat sources.

Fiber: Fiber is not digested, but it is important for efficient digestion and removal of toxins from the body. Eating beans, whole grains, fruits, and vegetables provides a full range of fibers, each of which plays a slightly different role. Bran, apricots, prunes, and whole wheat bread are among the best sources of dietary fiber. (Meat and dairy products contain no fiber.)

Vitamins & Minerals: If you regularly use alcohol, cigarettes, aspirin, coffee, or birth control pills, it is especially important to consume ample quantities of essential vitamins, as these substances contain chemicals that use up vitamins. Storing, processing, or cooking food often destroys many of the vitamins, so choosing among fresh foods regularly is one of the best ways to get the vitamins you need.

Fat: Saturated fats generally come from animal sources, as well as coconut and palm oils and hydrogenated vegetable oils. Plants and fish are sources of polyunsaturated fats, and nuts and fruit contain monounsaturated fats. It is important to consume polyunsaturated fats, and a diet in which less than 30% of the calories come from fat is recommended. Fat has nine calories per gram and is the most regularly stored

Carbohydrates: There are two types of carbohydrates -- simple (sugars) and complex (starches). Sucrose, or table sugar, is the most commonly consumed carbohydrates, yet it has essentially no nutritional value. It is best to try to limit your intake of sucrose and simple sugars and instead to consume more complex carbohydrates. Potatoes, whole wheat bread, and flour are high in complex carbohydrates.

The Food Pyramid:

In the past (i.e. in elementary school), we were told to consume similar amounts of each of the four basic food groups. However, the new nutritional guidelines established by the FDA are shown by a food pyramid. At the base is the bread, cereal, and pasta group (6-11 servings/day). Further, the pyramid recommends 3-5 servings of vegetables, 2-4 servings of fruit, 2-3 servings of dairy, 2-3 servings from the protein group, and trace amounts of fat and sweets. The protein group includes meat, poultry, fish, dry beans, eggs, and nuts.

Vegetarianism:

Vegetarian diets can be extremely healthy, as they tend to be high in fiber and low in fat. However, being a vegetarian doesn't mean eating a meat meal without the meat. Vegetarians must be especially careful to consume enough protein (by eating garbanzo beans or kidney beans for example) and iron (see below for specific sources). While it may be tough to create nutritious vegetarian meals in some dorms because of limited options, try to eat a variety of foods, especially those high in protein. Clearly, lettuce-and-carrot salads do not make a balanced vegetarian diet.

Other information:

Many women do not have adequate calcium and/or iron intake. Good sources of calcium include low-fat dairy products, canned sardines and salmon, spinach, and broccoli. Iron rich foods include liver, lean red meat, dark green vegetables, whole grain products, and dried fruits. Consuming these foods along with foods rich in Vitamin C, such as tomato or oranges, aids in iron absorption. One should note that calcium-rich foods and caffeine both inhibit iron absorption.

Resources and Help:

- Nutritionist at Cowell: 725-3785, call for an appointment, to get more information, or to set up a presentation on nutrition and/or diet related issues in your dorm.

- If you are having problems with food and would like someone to talk to you can call The Bridge at 723-3393 for peer counseling or Counseling and Psychological Services (CAPS) at Cowell for professional help at 723-3785.