Nicole Anziani, Barnard Primary Care Health Service’s nutritionist, shared some of her healthy eating tips with us for this week’s Monday Message. Her suggestions are below!
To make sure you are eating healthily, make your own healthy eating plan. Living at school is like the rest of life – there are choices to make and making smart ones can take a little time, thinking, and planning. Having your own “food policy” for how to eat at home, when out, with friends, between classes, etc. can make life easier and help maintain a healthy weight without undue stress. Here are some ways to do it. Map out your day – see where the gaps are in your schedule for meals, exercise, and any prep time you might need (i.e. cooking or shopping). Having wellness related appointments with yourself can keep you consistent.
Eat breakfast every day! Include a starch (whole grain) and a protein (nuts and nut butters, eggs, cottage cheese, protein fortified soy milk, tofu, and Greek yogurt are some ideas). Additionally you can include a dairy and/or fruit serving.
Use the plate method at lunch and dinner: fill 1/2 the plate with veggies, 1/4 of the plate with a fist-sized portion of whole grains (your fist = 1 cup), and 1/4 of the plate with a palm-sized portion of protein (that’s about 3 ounces). On the side, have a serving of a fruit and a milk or milk alternative (yes, that Barnard fat-free fro-yo counts!).
Take at least 20 minutes to eat your meals–it takes your brain that long to register that you’re full.
Carry snacks with you. A water bottle should always be in your bag. Items to have on hand for snacks: fresh or dried fruits, veggies, unsweetened applesauce, nuts, trail mix, granola bars, low fat cheese, yogurt, mini pitas and hummus. A rule of thumb: pair one a carb (fruit/grain) with a protein (cheese/nuts/yogurt) for a more sustaining snack.