Recently, the First Lady (Michelle Obama), General Surgeon (Regina Benjamin) and the Secretary of Agriculture unveiled the predecessor of the old and outdated food pyramid. No longer will we refer to the triangular shape for our needed serving sizes, instead the latest icon for nutrition is the “MyPlate.”
This new and inventive display resembles a “blueprint” for what a healthy meal should look like. In the old pyramid model; carbohydrates/grains were placed at the bottom which gave people the misperception that carbohydrates was what was best for your body. It is true that carbohydrates are important to fuel the body and give you energy to fuel you through your 8:10 or 9:20 classes, but there is a difference between good and bad carbs.
Carbohydrates
To put it simply, simple carbs are no-no’s; they are what you find in candy, cakes, and white bread. Your body is able to digest these faster which means you’ll get the initial burst of energy (or “sugar high”) but will leave you starving before your 11:30 class is even over! Stick to high fiber and starches are made of longer strands of molecules which takes longer for your body to digest making you feel fuller longer and less likely to excessively indulge.
Your best carbohydrate options are oatmeal and whole grains. The Hub always offer oatmeal in the mornings. Toss some granola, blueberries or raisins in and your ready to dash to your morning class. Get your sandwich made with wheat or rye bread. At the core of these grains it’s filled with vitamin e, iron, zinc and so much more.
Protein
Limit! Red meat and processed meats. Many factory farmed meats are filled with preservatives and unnatural hormones which can lead to cholesterol and other health concerns. Go organic! Or naturally, farm raised meat, if possible. Luckily some of the meat at the Hub was bought from local farms around Indiana. Woohoo!
Think LEAN and low fat when it comes to meats. And for all my vegetarians out there: NUTS and SEEDS! If you’re making a salad, don’t get stingy! Throw some chickpeas and black beans, cashews or sunflower seeds and grilled chicken breast. And, you can never go wrong with fish because it’s a great source of omega 3 fatty acids which will leave your hair feeling silky, and it’ll help you focus as well.
Vegetables
It’s a no brainer that veggies are the best choice for a healthy, happy lifestyle. Vegetables are chalked full of antioxidants that regulate the free radicals in your body, minerals and vitamins which will help you feel sharp and leave your skin and body as a whole brighter and better.
The key to incorporating vegetables into your diet is to think variety. So when you’re making your salad or vegetable medley for dinner, think colors. Use the rainbow as your guide. Potatoes are not the best choice of vegetable. They contain a high amount of refined sugars which act as the same way as a bad carb. And anything fried loses a lot of its nutritional value and replaces it with saturated fats.
Your best option is switching to a sweet potato instead! This beautiful orange creation is low in sodium so it won’t leave you bloated, has plenty of vitamins (A and B6) and it’s absolutely delicious. This is offered at the Den too! And if you’re sick of salad, try steamed vegetables. There was a predominant myth that raw vegetables are better for you than cooked, but that myth has been disproven. Cooked vegetables make it easier for digestion, however you don’t want to over cook it, and end up with mush.
Fruits
Fruit is the best snack when you’re craving something sweet. Sure, chocolate would be a tasty choice but it won’t help your body combat against cancerous cells, lower blood pressure, or help with digestion. So drop the chocolate, missy! And once again, think COLOR, COLOR, and… COLOR. The more variety of fruit you intake, the better.
Water
Need I say more? Keeping your body hydrated can prevent toxin build up. It also helps with weight loss because it boosts your body’s metabolism, which leads to the burning of more calories.
Hopefully, all these dietary tips can help you prevent from the dreaded freshmen 15 or if you’re an upper classmen it’s never too late to start eating healthy. With all these fresh fruits and veggies aside, it doesn’t hurt to have a few treats here or there, but everything in moderation!
Sources:
• http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid/
• http://www.choosemyplate.gov/
• http://abcnews.go.com/m/story?id=13743137