The definition of nutrition literally means "the act or process of nourishing or being nourished". It is the major part of the process in which your body uses what you eat to build muscle, give you energy and keep you focused. The major nutrients are protein, carbohydrates and fat. Each plays an important role in your body and it is important to include them all daily.
Keep your plate 50% vegetables, 25% protein and 25% starch (such as pasta, potato, or rice). This way, you know you are working towards getting your daily vegetable needs.
Eat Some Foods Less Often. Cut back on foods high in solid fats, added sugars, and salt. They include cakes, cookies, ice cream, candies, sweetened drinks, pizza, and fatty meats like ribs, sausages, bacon, and hot dogs. Use these foods as occasional treats, not everyday foods; and when you do eat them, be mindful of your portions.
Eat Some Foods More Often. Choose foods that have more nutrients for the calories they provide more often, like vegetables and fruits. You can't go wrong if you make half your plate fruits and vegetables. Try some no-salt seasonings to add zest to veggies and enjoy the natural sweetness of fruits.
Drink Water. Soda, energy drinks, and sugar-sweetened coffee drinks and sports drinks are a major source of added sugar and calories in American diets. Have a water bottle with you throughout the day as a reminder and don't wait until you're thirsty to have water. Utilize the water fountains across campus for free refills.
For breakfast, aim to get a good mix of fat, carbohydrate and protein to get a good start to your day. A combination of all three will keep you fuller longer and give you energy to last until lunch time. Try eggs with wheat toast and fruit or oatmeal with low fat milk or soy milk and nuts.
Lunch doesn't have to be pizza every day (although it is okay to eat pizza - just not all the time!). Make use of the salad bar or deli sandwich counter but be sure to use dressings, cheeses and condiments, such as mayonnaise, sparingly. Combine a green salad with chicken from the grill or add extra vegetables from the salad bar on top of your pizza.
Dinner is usually when there are the most options available. Be choosy! You don't have to try a little bit of everything and chances are you will see the item on the menu again.
Use a Smaller Plate. Use smaller plates to help with portion control. By avoiding oversized bowls, glasses, plates, and mugs, you're better able to avoid oversized portions and therefore avoid excess calories. This is a great trick for the all-you-can-eat dining hall! Remember, you can always go back if you are still hungry.
Head to Class Prepared. Remember to pack healthy snacks when you head to class. This will help you avoid vending machine pitfalls.
Walk around and look at all of the options available that day before deciding on your meal.
Desserts are always available, but that doesn't mean they have to be eaten nightly. If you must have dessert, choose options like a cookie or a small scoop of ice cream.
Check the dining services website for the daily fare.
Nutrition information has been taken directly from MyPlate.gov and Simmons.edu
3 oz. meat, poultry or fish = deck of playing cards or audio cassette tape
1 oz of meat, poultry or fish = matchbook
1 cup of fruit or yogurt = baseball
1/2 cup of chopped vegetables = 3 regular ice cubes
1 medium potato = computer mouse
1 cup of potatoes, rice or pasta = a tennis ball
1 standard bagel = hockey puck
1 cup chopped fresh leafy greens = 4 lettuce leaves
2 T. peanut butter = golf ball
1 oz cheese = four dice or a tube of lipstick
1 slice of cheese = 3.5 inch computer disk
1/2 cup of cooked vegetables = 6 asparagus spears or 7-8 baby carrots or 1 ear of corn or 3 spears of broccoli