Question: Coming from a different culture, I often find America’s obsession with diets to somewhat jarring, especially the tendency to banish foods into “good” or “bad” categories. I personally firmly believe that there are no “good” or “bad” foods, only good or bad diets, because anything can be healthy (either physically or psychologically) in moderation. In fact, I find that obsessing over what one eats to does more psychological harm than good. What’s the expert’s view on this?

Answer: This is a great question. Rather than focusing on “good” and “bad” foods it is better to focus on an overall healthy eating and physical activity plan that fits in your lifestyle. Of course, there are foods that are better for you (like fruits, vegetables and whole grains) and foods that are not as good (like chips, cookies and candy) but all of them can be included in a healthy diet. You just want to make sure to base your diet around the healthier items and keep the portion sizes of your treats under control. A good rule to follow is the 80-20 rule; try and make 80% of your foods healthy and the other 20% can be slightly more indulgent.

Because you mentioned America’s unhealthy fixation with dieting, I think it is
important to note here that National Eating Disorder Awareness (NEDA) week
is coming up from February 26 – March 3, 2012. The link to NEDA can be found
here.  Sadly eating disorders, disordered eating and body image dissatisfaction exist in America. NEDA works to help raise awareness surrounding these issues and support individuals and families affected by eating disorders.

By: Lisa D’Agrosa

What are whole grains? How can you find out if a product has them? How do you cook them? Why are they so good for you?

Check out the video below for information on whole grains!!

byl_wholegrains2

“TRY this: place a forkful of food in your mouth. It doesn’t matter what the food is, but make it something you love — let’s say it’s that first nibble from three hot, fragrant, perfectly cooked ravioli.”

Mindful eating, as written about in a recent NY Times article, is a a way of meditation and focus that helps to decrease overeating and decrease stress. By putting down your fork between bites of food and concentrating on the flavor, textures, and complexities of your meal, you’ll enjoy it more. And, you’ll probably eat less. It takes about 20 minutes for your satiety signals to kick in, so by eating slower you’ll feel that hunger abide and stop when you’re full.

The mediation aspect of mindful eating can be powerful. Instead of multi-tasking, which we tend to do even when eating, you’ll put a stop to your daily activities and concentrate on one thing. The clarity this can bring you will carry over into your hectic lives as a college student- give your brain a rest so it can concentrate better on the tasks to come.

Check out the NYT article for more!

Source: Gordinier, Jeff. “Mindful Eating as Food for Thought”. New York Times Online. Accessed on 2/8/12 at  http://www.nytimes.com/2012/02/08/dining/mindful-eating-as-food-for-thought.html?ref=dining.

Find out about the controversial child obesity campaign that is happening in Georgia, the 2012 Student Research Conference at Friedman, mortality and supplementation, and more! Check it out HERE.

Photo: http://www.myatlantamoms.com/2011/are-georgias-child-obesity-ads-working

As a college student, you may not have a lot of extra cash, but eating healthy and saving money is easier than you think. You don’t have to stock your kitchen with Easy Mac, Ramen Noodles, and microwave dinners. Here are some wholesome (and inexpensive) pantry staples instead, along with ideas on how to utilize them throughout your day!

Breakfast:

• Yogurt
• Fresh fruits (apples, bananas, oranges, etc.)
• Oatmeal
• Whole grain cereals

Lunch:

• Low-sodium vegetable soups
• Frozen fruits for smoothies
• Whole grain bread
• Peanut butter and canned tuna for sandwiches

Dinner:

• Skinless chicken breasts
• Whole grain pasta and jars of tomato sauce
• Brown rice
• Frozen vegetables for sautés and pasta dishes
• Beans (lentils, black beans, chickpeas, kidney beans) for soups, rice, and chili

Misc. Items:

• Nuts and seeds for salads and snacks
• Dried fruit for salads, snacks, and yogurt
• Whole wheat crackers for soups and snacks
• Skim milk, 100% fruit, and low-sodium vegetable juice
• Olive oil for cooking
• Chili powder and other spices

All it takes to create an economical, healthy, and delicious meal is a little bit of planning. Prepare a shopping list before going grocery shopping and plan out your meals for the week ahead of time. This will help you to avoid buying unnecessary foods like chips, cookies, and processed meals on impulse. Also, skim through store ads for specials and sales, and only use coupons for items that match your shopping list (you can find coupons online and in newspapers). Finally, don’t overlook store brand and generic food items—they are cheaper and usually of brand name quality!

So, do you have what you need in your pantry to make a healthy, low cost meal?

By Julia Canfield

Edited by Kate Sweeney

Sources:

1. Camacho, Deborah R. Nutritious Pantry Staples That Save You. 2009. Accessed at http://www.sia-jpa.org/documents/2009_Dec_Save_Money_and_Eat_Well.pdf on August 13, 2011.
2. Eat Smart, Be Fit Maryland. Food Pantry Staples. 2004. Accessed at http://www.eatsmart.umd.edu/cooking/food_pantry.cfm on August 13, 2011.
3. Harvard University Hospitality and Dining Services. So, Your Apartment Has a Kitchen. Accessed at http://www.dining.harvard.edu/flp/prep_tips.html on August 13, 2011.
4. Public Health – Seattle and King County. How Can I Make Healthy Food Choices in Spite of Limited Money? 2010. Accessed at http://www.kingcounty.gov/healthservices/health/nutrition/cutcosts.aspx on August 13, 2011.