Magazine_Winter2021_RND4_11.24.20.indd

Q Hey Nute Guru! I'm home for winter break and between the holidays and grad school I know I need to clean up my eating habits. I don't have a lot of time and rarely cook. Are there any quick tips or swaps you can recommend? A Studies show that college kids often have bad diets and they are constantly eating. Eating often is a good thing; we call that grazing. The trouble is when you are dumping empty calories and over-processed food products into your tank, you aren’t giving your body what it needs to perform at peak efficiency. Read below for some of the benefits of healthier snacking and 10 of my favorite strategies! Don't underestimate the importance of proper nutrition! The quality of the fuel you consume has a direct impact on every bodily function. Eating more frequently helps curb hunger so you're less likely to take advantage of free pizza or other tempting choices and helps keep you focused and thinking clearly when studying. By eating some healthy snacks in between meals you could make your weight stable, your mind sharper, your skin clearer and your energy soar! Diet Strategies 1. Log everything you eat, including nutritional content. Understanding portion sizes and caloric content is key to weight control. 2. Start each meal with foods high in fiber. Microwave veggies and throw on top of a salad to boost fiber and vitamins. 3. Avoid alcohol during the week. Alcohol is a byproduct of ethanol, your body’s equivalent to pyruvate; however, your body does not recognize ethanol, so it turns directly into fat. 4. Never shop on an empty stomach. You will be more apt to buy junk foods. 5. Just choose one item to eliminate, don’t try to overhaul your whole diet. Trying to change your whole diet at one time will set you up for failure. Take baby steps. 6. Choose water over soda. It is easy to chop 200 calories a day just by one substitution. 7. Avoid the kitchen until you have a chance to unwind. Stress can elicit certain hormonal responses and trigger binging. 8. Eat fruit every day and fiber-rich whole- grain carbs. These products are nutrient-dense and are loaded with fiber. 9. When dining out: Start off with a cup of broth- based soup and ignore the bread basket. 10. Always plan ahead when traveling. Load up with healthy fruits, veggies and granola bars. Eat Well! Dan Young is the founder and president or Simple Again, representing Performance Food Centers and the swiig brand of nutritional products. Nute Guru “Don't try to overhaul your whole diet. Take baby steps.” 3 Nutrition Quarterly · 2021 – Volume 1