Nutritional health is a key factor in academic success. Good nutrition supports memory, problem solving, alertness, cognition, speed and overall achievement. The Student Health Center physicians and nurse practitioners provide basic nutritional counseling for healthy eating and weight management. Visit shcportal.uwosh.edu to schedule your Nutrition Consult appointment online.
1. Know what you are eating
Blackhawk and Reeve post menus with nutrition information. Look at the menus ahead of time, so you can be ready to create healthy, balanced meals when you get there. Having a plan is the first step to making smarter eating decisions.
2. Enjoy your food, but eat less
Everybody loves the all-you-can-eat dining hall! To resist the urge of eating too much, take smaller portions and use a smaller plate. Remember, you can always go back if you are still hungry.
3. Make half of your grains whole grains
Whether you are at the sandwich station or pouring yourself a bowl of cereal in the morning, make the switch whole grains like 100% whole-grain bread and oatmeal.
4. Re-think your drink
Americans drink about 400 calories every day. Consider how often you drink sugary beverages such as sodas, lattes, fruit juices, sweetened teas, and sports drinks. Drinking water instead of sugary beverages can help you manage your calories.
5. Make half of your plate fruits and veggies.
Fruits and veggies make your meals more nutritious, colorful and flavorful. Add to pastas, eggs, pizza, sandwiches and soups. Try spinach in a wrap or add pineapple to your pizza.
6. Make it your own!
Don’t feel like you have to choose pre-made plates. Design your own meal! Fresh veggies from the salad bar can be thrown into your own omelet for brunch, or grab some tofu on your way to the pasta station for lean protein.
7. Slow down on the sauces.
Sauces, gravies and dressings tend to be high in fat and sodium. Watch out for foods prepared with a lot of oil, butter, or topped with heavy condiments, such as mayonnaise. You don’t have to do away with sauces and condiments all together; just ask for less or put them on the side. Reducing extras will help manage your weight.
8. Be on guard at the salad bar.
Most veggies get the green light, but limit foods high in fat and sodium such as olives, bacon bits, fried noodles, croutons, and pasta or potato salads that are made with mayo and oil. Stick to fat-free or low-fat dressings on the side.
9. Make dessert special.
Save dessert for a Friday night treat or on special occasions. When you can’t resist, opt for something healthy, such as fruit and yogurt parfait.
10. Don’t linger
Dining halls should be just that, where you eat. Although it’s great to chat with friends while you eat, avoid staying for long periods of time to reduce your temptation to keep eating.
Check out ChooseMyPlate for more information and healthy eating tips!