Nutrition Information
Feed your brain
Restricting calories means restricting your energy, which in turn can restrict your brain power. Our bodies work more efficiently when we get fuel (food) at regular intervals throughout the day. The effects of skipping meals include:
- Low energy
- A slowed metabolism, which can cause weight gain and/or make it harder to lose weight inability to concentrate
- Possible overeating later due to increased hunger
Breakfast
It really is the most important meal of the day. Skipping breakfast may mean that you haven't eaten for 18 hours. Overnight, your body naturally enters a fasting state. This fasting state is extended by not eating breakfast, which can result in the effects listed above. Those who start the day with a balanced meal tend to work faster, make fewer mistakes and have more energy. So, tomorrow morning, don't forget to grab a quick snack before class.
No time to eat?
Feel like you don't have enough time to eat? Try healthful "grazing" to keep your energy level up throughout the day. Eating every couple of hours might feel like too much, but it may be the answer to healthy eating. Eat six small meals throughout the day. Plan to eat every three to four hours and see if you feel the energy boost.
The key to reaping these benefits is choosing portions correctly. Avoid overeating by choosing small, almost appetizer-like portions. Think of the six meals as snacks or mini-meals. Also, remember to eat slowly. It takes 20 minutes for your brain to get the message from your stomach that you've eaten.
Healthy snack ideas
Pretzels
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Fruit yogurt
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Instant breakfast
drinks
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Dry cereal
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Granola bars
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Lower-fat muffins
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Bagel w/ cream
cheese
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Graham crackers
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Peanut butter or
cheese & crackers
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Fig bars
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Applesauce
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Sunflower seeds
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Half a sandwich
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Vanilla wafers
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Raisin toast
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Gingersnaps
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English muffin pizza
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Snack size tuna
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Milkshakes or
smoothies
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Pudding
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A slice of pizza
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Soft pretzels
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Carrot sticks
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Celery with peanut butter
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Fruit or vegetable juice
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Leftovers
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Protein bars
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Peanut butter and
jelly
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Mini meal ideas
- Cereal and milk
- Half a tuna sandwich, carrots and skim milk
- A bagel or English muffin topped with melted cheese
- A chili-stuffed baked potato topped with low-fat cheese
- An apple, fruit juice and fig bars
Eating healthy on campus – campus dining facilities
- Deli sandwich (limit the sauce or dressing)
- Grilled chicken sandwich
- Baked or grilled chicken breast
- Baked or grilled fish
- Roast pork
- London broil
- International Station options
- Pasta with marinara (with or without meat)
- Salad bar (limit the dressing or opt for a lower fat variety)
- Fruits and vegetables
- Soups (brothy types rather than creamy)
Near-campus options
- 6" sub sandwiches – turkey, grilled chicken, ham, veggie (limit the mayo or dressing), with baked chips or fruit
- Chicken or steak burrito (no cheese or sour cream)
- Pasta with marinara or meat sauce
- Pita sandwiches
- Regular hamburger or cheeseburger (with apples instead of fries)
- Regular roast beef sandwich
- Grilled chicken sandwich or salad (limit the sauce or dressing)
What to have in your room
- Whole-grain bread, English muffins, bagels, tortillas
- Peanut butter and jelly
- Lunch meats – turkey, ham or roast beef
- Tuna fish
- Cheese
- Low-fat yogurt
- Eggs (about 90 seconds in the microwave for one scrambled egg)
- Soups
- Canned fruits (packed in lite syrup or own juice), fruit cups, applesauce
- Dried fruits
- Canned vegetables
- Microwavable potatoes or sweet potatoes
- Whole grain cereal
- Healthy Choice Fresh Mixers™
- Nuts
- Whole grain crackers
- Low fat popcorn
- 100 percent fruit juice
- Skim milk
Resources
University Health Service registered dietitian 859-323-APPT (2778)