Albright College



Nutrition Awareness Month

In order to feel satisfied in America today, you have to eat over half of a large pizza, or a double stacker cheeseburger with French fries and a large coke. In reality, we only need half of what is given to us. Eating this large serving size of greasy, unhealthy food often makes you feel tired and worn down. You may think it won’t affect you because you are young but fat builds over time and eating sugary, greasy foods wears on your body. The key is to eat small portions of food, eat a healthy balance of the food pyramid and be sure to take at least 30 minutes out of your day to exercise.

Have you ever wondered why Americans tend to be over-weight or have so much fat built up? America’s serving sizes have become so enormous; we are accustomed to eating large portion sizes. Pretty much everywhere else around the world, people eat smaller portions of food that contain a healthy and balanced diet.  Americans tend to be lazy; we like to cook quick and easy things instead of going to the kitchen and cooking a well-balanced meal. We like to eat greasy, tasty, sugary foods that make us feel full and satisfied; but that makes us feel tired. Here are some tips to keeping a healthier diet that will give you energy, vitamins and keep the weight off.

Things you can do to eat healthy:

  • Do not skip meals
  • Have 4-5 SMALL meals during the day to stay satisfied
  • Drink water instead of juice or soda, (it keeps your skin healthy and hydrated; Thirst is sometimes disguised as hunger)
  • Eat breakfast! It gives you energy, keeps you focused, even if it’s just a piece of wheat toast with peanut butter and orange juice

Types of foods to eat:

  • Veggies
  • Fruits
  • Whole wheat (oatmeal, wheat bread, granola, etc.)

What to stay away from:

  • Donuts
  • Pastry’s
  • Sugary sweets
  • Greasy foods
  • Soda

Important and Interesting Tips:

  • Eating veggies and whole wheat make you feel fuller due to the fiber content
  • To eat smaller portions use a 10 inch plate rather than a 12 inch plate (our 12 inch plate are serving platters in Europe) we eat way too much!
  • Drink out of smaller cups
  • Eat a handful of nuts 30 minutes before you eat a meal, you won’t feel as hungry
  • Do not eat in front of the TV, it will make you eat more; instead eat with your family or at a table with candle light
  • If you need more food to satisfy your hunger, eat a salad or soup (small portions)
  • Eat your meal in courses; salad first, then the meal and a little dessert
  • Instead of snacking on a candy bar, pick up a banana, an apple or carrots, broccoli or celery and low-fat dip to add a kick of flavor
  • Sodium is good for your diet but not too much (healthy adults only need ¼ teaspoon of salt a day)
  • Foods high in sodium are: Salty snacks, ketchup and mustard, processed meats and cheese, canned goods, garlic salt, seasoned salt, etc.
  • Be sure to drink milk to maintain strong bones
  • Do not forget! Take time out to exercise every day, for at least 30 minutes and drink plenty of water!

Portion size tips for adults:

  • When eating cereal, eat 1 cup, which is equivalent to 2 handfuls
  • Pasta, eat ½ cup, 1 handful
  • Ice cream, eat ½ cup, ½ fist
  • Vegetable oil, 2 tablespoons, 1 thumb tip
  • Carrots, 4 baby carrots, 4 fingers
  • potatoes, 5 ounces, ½ fist
  • Apples, 1 apple, ½ fist
  • Poultry, 3 ounces, 1 palm
  • Meat, 3 ounces, 1 palm

Sources from: American Dietetic Association, www.MyPyramid.gov

- Alethea Mohr ’12

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