Lose My Belly |

For students, eating at college is an entire new

ball game, with late night pizza delivery and food

from buggies.  Even though some of these quick and

simple options taste great, they are probably 

not healthy for a student’s body.  

The food choices students make can affect whether

or not they are able to remain awake during class

and whether or not they will come down with 

mononucleosis when it hits campus.  The problem

is not only about eating junk food, it’s more 

about not getting the proper proteins, carbs, 

vitamins, and minerals that people need.

When it comes to defending against illnesses, 

vitamins and minerals are very important.  Just

because they are important, isn’t a reason for

students to run out and stock up on vitamins and

supplements.  It’s best for students to get their

nutrition from food.

You can find vitamin C in citric fruits, Vitamin

A in milk and diary products, and vitamin E in 

nuts, whole wheat products, and even green leafy

vegetables.  This is the ideal way to get 

nutrition, as your body relies on these vitamins

for many reasons.

When you eat on campus, skip on the soda’s and 

go right to the juice machines.  Explore the 

different entrees available and go to the salad

bar where there are fresh vegetables.  You can

also try putting some broccoli and cauliflower

in the microwave for steamed vegetables.  There

are always healthy cereals and plenty of fresh

fruit available in dining halls as well.

Always remember that eating healthy isn’t just

about avoiding greasy foods.  Eating healthy

involves getting a balanced diet and getting the

right nutrients and vitamins to keep your body

in peak performance - or at least awake during 

your classes.

Eating healthy is something we all would like to do, 

although it can be hard.  In order to eat healthy, you

must first make the right food choices.  Eating healthy

is all about what you eat, which makes the choices very

crucial to your results.

Grains

You should consume 6 ounces of grains per day.  To do this,

you can eat 3 ounces of whole grain cereals, breads, rice,

crackers, or pasta.  You can get an ounce of grains in 

a single slice of bread, or 1 cut of cereal.

Vegetables

These should be varied, as you should eat 2 1/2 cups of

them each day.  You should start eating more of the dark

vegetables, such as broccili and spinach.  Carrots and

sweet potatoes are good as well.  You should also eat

more dry beans such as peas, pinto beans, and even kidney

beans.

Fruits

Fruits are very important.  You should try to eat 2 cups

of them each day.  Focus on eating a variety, such as 

fresh, frozen, canned, or even dried fruit.  You can 

drink fruit juices as well, although you should use 

moderation when doing so.

Milk

Milk is your calcium rich friend.  For adults, 3 cups

is the ideal goal.  For kids 2 - 8, 2 cups is where you

want to be.  When choosing milk products or yogurt, you

should go for fat-free or low-fat.  Those of you who

don’t like milk or can’t have it, should go for lactose

free products or other sources of calcium such as fortified

foods and beverages.

Meat and beans

Eating 5 ounces a day is the ideal goal, as you should go

lean with your protein.  When eating meat, always bake it,

grill it, or broil it, as this will prevent grease from 

adding to the equation.  You should vary your protein 

as well, with more fish, beans, peas, and nuts.

When cooking your food, you should also limit solid fats

such as butter, margarine, shortening, and lard.  These 

foods may add flavor to your dishes, although they can 

also help raise your cholesterol as well.  Therefore, you

should try to add these foods and any foods that happen

to contain them.

To help keep your saturated fat, trans fat, and sodium low, 

you can check the nutrition facts label.  This label can 

be found on the food package and will tell you all the 

information you need to know about the food item.

By picking your foods wisely and watching what you eat,

you’ll help control your lifestyle.  Exercise is great as 

well, as it goes along perfect with a healthy eating 

lifestyle.  No matter what your age may be, eating healthy

will help you keep your active lifestyle for years and 

years - even help you and your health in the long run

as well.

The following is a list of the healthiest foods that

you can get.  This will help you get an idea as 

to what foods are the best for your body.

Fruits

Apricots

Apricots contain Beta-carotene which helps to 

prevent radical damage and also helps to protect

the eyes.  A single apricot contains 17 calories, 

0 fat, and one gram of fiber.  You can eat them

dried or soft.

Mango

A medium sized mango packs 57 MG of vitamin C, 

which is nearly your entire daily dose.  This

antioxidant will help prevent arthritis and also

boost your immune system.  

Cantaloupe

Cantaloupes contain 117 GG of vitamin C, which is

almost twice the recommended dose.  Half a melon

contains 853 MG of potassium, which is nearly 

twice as much as a banana, which helps to lower

blood pressure.  Half a melon contains 97 calories, 

1 gram of fat, and 2 grams of fiber.

Tomato 

A tomato can help cut the risk of bladder, stomach,

and colon cancers in half if you eat one daily. 

A tomaton contains 26 calories, 0 fat, and only

1 gram of fiber.

Vegetables

Onions

An onion can help to protect against cancer.  A 

cup of onions offers 61 calories, 0 fat, and 3

grams of fiber.

Broccoli

Broccoli can help protect against breast cancer, 

and it also contains a lot of vitamin C and beta-

carotene.  One cup of chopped broccoli contains

25 calories, 0 fat, and 3 grams of fiber.

Spinach

Spinach contains carotenoids that can help fend

off macular degeneration, which is a major cause

of blindness in older people.  One cup contains 

7 calories, 0 fat, and 1 gram of fiber.

Grains, beans, and nuts

Peanuts

Peanuts and other nuts can lower your risk of

heart disease by 20 percent.  One ounce contains

166 calories, 14 grams of fat, and over 2 grams of

fiber.  

Pinto beans

A half cut of pinto beans offers more than 25 

percent of your daily folate requirement, which 

protects you against heart disease.  Half a cup

contains 103 calories, 1 gram of fat, and 6 grams

of fiber.

Skim milk

Skim milk offers vitamin B2, which is important for

good vision and along with Vitamin A could improve

allergies.  You also get calcium and vitamin D as

well.  One cup contains 86 calories, o fat, and 0

fiber.

Seafood

Salmon

All cold water fish such as salmon, mackerel, and 

tuna are excellent sources of omega 3 fatty acids, 

which help to reduce the risk of cardiac disease.

A 3 ounce portion of salmon contains 127 calories,

4 grams of fat, and 0 fiber.

Crab

Crab is a great source of vitamin B12 and immunity

boosting zinc.  A 3 ounce serving of crab offers 

84 calories, 1 gram of fat, and 0 fiber.