Simmons College Nutrition Website
The Freshman 15
Have you heard about the freshman 15? First-year college students who eat in a dining cafeteria may be exposed to a wider variety of food than what they experienced at home. The availability of this food may lead to overconsumption. The college years are a critical period in young adults' lives when lifelong eating habits can be developed or reinforced. Residential college life offers a window of opportunity to promote long term healthy eating. Nutrition education is important for all students because lifestyle decisions in young adulthood may predispose them to the development of chronic disease. Research has shown that young adults know what they should eat; they are simply not motivated to act on this knowledge.
Nutrition Facts Label
College students have been known to change eating behaviors on the basis acquired knowledge and food merchandising at the point of sale. One way to improve knowledge is to provide nutrition information in the dining facility, using the Nutrition Facts Label. This will enhance the student's ability to make wise food choices. Studies have shown a positive relationship between nutrient label reading on food packages and dietary practices in the general population.
Importance of Preparation Choice
What is healthier, a slice of pizza or a cookie? It depends on the type of pizza and the type of cookie. Pizza has excellent nutritional potential, yet can be a source of hidden saturated fat depending on the type, toppings and how many slices you eat. On the other hand, a cookie, if made with whole grains, with raisins or nuts could be very nutritious, and generally low in saturated fat. One must also take care to check for trans fat content. If it is truly a healthy cookie it will have no trans fat. Pizza could also have trans-fat and this isn't so easy to find out. Trans fats are hidden in many foods and are the most unhealthful fat. Trans fats are solid at room temperature, which helps to identify them. Take a look at the nutrition label. As of 2006, the amount of trans fat is required to be listed there.
Preparing Meals and Snacks in the Dorm
So you're limited in space, appliance choices and storage options. What's a hungry student to do? There are some excellent choices available at local supermarkets which will meet all the above specifications. For example, fruit, like bananas can be purchased ahead of time and ripened in your dorm room. Buy only 2-3 at a time and enjoy them over the next couple of days. They take no preparation and are loaded with potassium. Other fruit that can be enjoyed without refrigeration including oranges, apples, kiwi, pears, raisins and dates just to name a few. Canned fruit are O.K. in a pinch and many fruits now come in cans that don't even require a can opener (they have pull tab tops). Some veggies are O.K. stored at room temperature and with a microwave, can be meals in minutes. Potatoes are easy to microwave, and can be topped with almost anything you like. A good idea is to purchase a pouch of broccoli and cheese sauce (like Birds-eye) and you could easily top three potatoes with one package. This way the cheese and broccoli will flavor the potato eliminating the need for additional toppings. Left over broccoli could be shared or refrigerated and used the next day in a different dish.
- Some Other Ideas:
- Bean Salad
- Crackers/Flat bread
- Granola bars, Cereal bars, Protein bars, Pop Tarts (again check for trans fat)
The Importance of Exercise!
Living at Simmons gives you easy access to the Holmes sports center. There you will find many ways to get some exercise. There is a pool, track, work out room, and weight training machines all very convenient and just waiting to be used. Exercise is important for increasing the strength of your heart, the capacity of your lungs and the flexibility of your muscles. It is also helpful in losing weight, disease prevention, and making social contacts. So grab a buddy and go to the sports center!! If that doesn't interest you or if you prefer exercising outside try walking, biking or jogging in the neighborhood. Or go to a dance club and DANCE! Anyway you move, you're getting exercise and it all adds up. The American Heart Association recommends a minimum of 30 minutes of moderate exercise at least 3 times a week. This is easy to work into a busy school schedule. From the dorms, walk a little more than it takes to get to class and already youv'e done half. Fifteen minutes toward Simmons and fifteen minutes back easily accomplishes the goal of thirty minutes.
