What is Healthy Food? Check out our list of helpful nutrition resources, recalls & alerts, helpful apps and websites and our Q & A with on-campus nutritionist Jane Jakubczak
Nutrition Resources
Learn how to eat healthy: www.choosemyplate.gov/
Heart healthy guides: http://healthfinder.gov/prevention/ViewTool.aspx?toolId=2
Let’s Move Campaign: http://www.letsmove.gov/eat-healthy
Recalls and Alerts Resources
Tips from Our Campus Nutrition Coordinator
For a look at what constitutes eating well in College Park, check out this Q & A with Jane Jakubczak RD, CSSD, LDN our very own on-campus nutrition coordinator:
1- So, what is
healthy food?
Healthy food is any food that contains
health enhancing properties, such as vitamins and minerals. Foods that contain
high levels of these properties are called “nutrient dense,” and these are the
foods we should aim to eat the most of. There are many varieties of
nutrient-dense food, and a good way to stay healthy is to maintain a balance
with all of these varieties. A colorful plate is a good sign of variety.
Of course, it’s extremely important to
watch your portions. While any food can be fine in moderation, you want to make
sure that you aren’t filling your plate with foods that could damage your
health (e.g. foods that are high in saturated fat). Try to think of the 80/20
ratio: 80% of the food that you eat should be food that will nourish you and enhance
your health in some way, allowing 20% of your diet to be made up of “fun” foods
that you eat because you like them or they taste good.
2- What is your take on some of the regular, “staple”
items in the on-campus diner?
The on-campus diners actually have a lot of
healthy options, which I don’t think people always realize. You can find brown rice, grilled chicken, and
vegetables at many of the counters in the diner. There’s almost always bread and
tortillas made from whole wheat or whole grains, and in the south campus diner,
they even have whole wheat pasta! Of course, the salad bar is front and center
as you walk into the diner, and I like to see that as an “island of health.”
But you don’t have to think about your
options at the diner as being “all or nothing.” Sometimes, pairing a slice of
pizza with a soup or salad could be a good way to maintain balance between
healthy foods and fun foods.
3- What would you list as some of the top
venues for healthy food choices around campus?
Students in college park really don’t have
an excuse to not eat healthy. There are so many options all around us! First of
all, I would list the diners as on-campus venues to find healthy food, if you
can bypass the temptation of some of the less health-enhancing foods. There’s
also the Maryland Co-op, which usually carries local and organic fruits and
vegetables. Places like Salad Works® and Sweet Greens® are obvious sources for
vegetables, though you have to be careful with your choices there, like any
other place. I would also encourage students to utilize some of the on-campus
snack shops, which always have options for healthy food.
4- What is the one healthy food item that students
should be able to find anywhere?
If you think about it, you can find milk
almost everywhere you go- convenience stores, diners, even McDonald’s® has milk
on their menu. Milk is one of the most
nutrient-dense foods. It contains 9 essential nutrients, more than any other
single food item (calcium, potassium, phosphorus, protein, vitamin D, vitamin A, vitamin B12, riboflavin, and
niacin)!
5- What are some food items that are
deceivingly unhealthy, or misconceptions that students have about eating
healthy?
Right now, I think there is a misconception
about the cereal/energy/breakfast bars. They are being marketed as health
enhancing, and while some of them are, many of them are not. Health claims and
labeling can sometimes be deceiving. Many of these bars contain high levels of
sugar and other things that aren’t great for you. Always read the labels when
you buy these products, and make sure you look at the ingredients list.
Also, another big misconception is that
carbohydrates are bad for you, or that they can make you fat. This is not necessarily
true. Like I said earlier, everything is fine in moderation. Carbohydrates are
part of a complete and balanced diet, and are included in the 5 main food
groups. So, it isn’t that carbohydrates are inherently bad; it’s the amount of
carbohydrates that you’re eating that you must pay attention to. Try to make
sure that your meals are mostly comprised of vegetables, with smaller portions
of starches and proteins. But don’t ever cut one group of food out of your diet
completely.
A third misconception is that all sugars
are bad. What could be dangerous are foods that have added sugars in them. But foods like fruits contain
naturally-occurring sugars, and that’s perfectly healthy. It’s when sugars are
being added on top of existing sugars that health consequences start to be a
concern. Again, read labels whenever possible and be aware of what’s in your
food.
6- Do you have any advice for college
students?
My number one tip would be to plan ahead
for your meals and snacks. Make your nutrition a priority! If you plan ahead,
you can avoid some of the unhealthy convenience foods that you often find on
the go. Snacking is important, because our bodies run best on a slow infusion
of nutrients throughout the day. So, try to plan healthy snacks for your day-
things like a piece of fruit in your backpack can be great between meals.
When you can, read the ingredients on your
food. It’s important to know what’s in the food you’re putting into your body.
Finally, you don’t want to be so strict with
your diet that watching what you eat becomes an added stress in your life. You
want to make sure that you keep a happy, healthy relationship with your food.
Students, stop by Jane's drop-in hours during the Fall and Spring semesters
Wednesdays from 12pm-3pm in the Center for Health and Wellbeing for a FREE nutritional consultation!
