Eating healthy and nourishing foods items is critical part of supporting your tasks and health on-campus. This page provides some information and also resources ~ above nutritional details that you deserve to use to help guide her eating choices. Quite than “dieting”, focusing on eating healthy and balanced foods and also getting consistent exercise is the best means to keep your wellness long-term. For more personalized information, there is additionally nutritional counseling easily accessible through the mount Holyoke wellness Center.

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Ever wondered about how to maintain a healthy and balanced diet in ~ school? perplexed by every the alternatives available? check out our video clip to learn some an easy tips and also find out how to develop a well balanced plate.

The food groups

For a balanced diet, that is important to eat foodstuffs from a range of food groups. Foodstuffs from various groups provide different macronutrents (carbohydrates, proteins, and also fats) and micronutrients (vitamins and also minerals).


The median adult requirements 3 to 4 servings the vegetables each day. Vegetables incorporate dark-green vegetables, red and orange vegetables, starchy vegetables, beans and peas*, and also starchy vegetables.

Starchy vegetables room a great source that carbohydrates for “fuel” and carry out some various other vitamins such together vitamin C and B. These encompass corn, beans, potatoes, peas, acorn squash. Beans are likewise one the the best sources the fiber, and also can actually help lower cholesterol.

Non-starchy vegetables carry out a wide selection of vitamins. Most vegetables loss under this category including tomatoes, eco-friendly beans, peppers, eggplant, yellow squash, zucchini, mushrooms, onions, asparagus, greens, brussels sprouts, and more. Deep yellow and dark green veggies administer beta carotene, and tomatoes and pepper administer vitamin C. Deep green leafy vegetables carry out folic acid. Lettuce doesn"t administer much much more than water uneven it is a dark eco-friendly lettuce. Because the nutrients differ for this reason much, it"s essential to eat a wide range of vegetables.

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*Beans and peas, or legumes, also count towards protein requirements. Read much more about how to counting legumes toward your protein requirements, specifically if you monitor a vegetarian or vegetable diet.

Increase your veggie intake:

Make salads an ext interesting: usage a range of greens such together arugula, bibb lettuce, chicory, kale, leaf lettuce, romaine, spinach and watercress.Add veggies to lunch and also snack in order to gain 3-4 servings every day.Use spinach, sprouts, and cucumbers top top a sandwich.Top pasta, rice or small potatoes v stir-fry or steamed veggies.Keep some raw veggies reduced in the frozen fridge for quick snacks.Try tomato or V8 juice through breakfast or lunch.Eat the peels ~ above potatoes, cucumbers, and also yellow or zucchini squash for an ext fiber.Add bean or chickpeas salads.

The average adult demands 2 come 3 servings of fruits each day. Fruits encompass berries, melons, other fruits, and also 100% fruit juice.

One offer of fruit is about 1 medium fruit. This deserve to include:

1 hand fruit choose an apple or orange½ a grapefruit, mango, or papaya¾ cup 100% fruit juice½ cup berry or fruit salad½ cup canned, frozen, or cook fruit¼ cup dried fruit

The sweetness in fruit comes from its herbal sugar dubbed fructose. Sometimes extr sugar is added to frozen or crate fruits. Most fruits room low in fat and also all room cholesterol free.

Fruit offers a number of different vitamins, minerals, and nutrients.

Fruits administer a high amount of fiber, specifically when they have edible peels.Pectin is a fruit fiber assumed to aid lower blood cholesterol.Citrus fruits (oranges, grapefruits, tangerines), melons, and berries administer vitamin C.Deep yellow fruits (apricots, mangos, cantaloupe, and peaches) space rich in vitamin A.Fruit likewise provides potassium and folic acid.Avocados and also olives room fruits that are greater in fat. The kind of fat in most plant-based foods items is dubbed monounsaturated fats, i m sorry is assumed to help lower “bad” cholesterol levels, but not the good cholesterol.

Increase your fruit intake:

Carry entirety or dried fruit in your backpack to eat as a snack.Add fruit to salads and also coleslaw.Add grapes or tangerines come chicken salad.Sprinkle dried fruit top top cereal and also yogurt, puddings or ice cream.Try fruited breads, stuffing and muffins.Fruit juice is quick and easy "on-the-run" means to acquire fruit in your diet.

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The median adult needs 6 come 11 servings of grains every day. Grains deserve to be one of two people “refined grains” or “whole grains” depending upon how lot they room processed. Entirety grains provide much more fiber and also nutrients than polished grains.


Examples the 1 offer of grains:

1 (6-inch) tortilla½ cup cooked rice or pasta½ cup cooking oatmeal, grits, or cream of wheat cereal½ cup cook barley, bulgur or various other cooked grains1 oz (3/4-1 cup) ready-to-eat cereal1 part enriched or whole-grain bread (1 ounce)1 (4-inch) diameter pancake or waffle½ hamburger roll, bagel, pita bread, or English muffin2 medium cookies3-4 tiny crackers3 tablespoons wheat germ

Increase her grain intake:

Use instant warm cereals like oatmeal for a rapid breakfast choice.Pancakes and also waffles make breads in ~ breakfast tasty.Burritos, pasta, and also rice bowls do grains straightforward at lunch.Tuck a granola bar in your backpack.Experiment with new grains such together buckwheat, millet, couscous, bulgur or quinoa.Add rolls, bread or cornbread to her dinner mealCereals are good for a fast bedtime snack.

Tips for selecting carbohydrates:

Your muscle burn foodstuffs from this group when you workout. Eating grains prior to working the end is a great way to acquire carbohydrates.Bread group foodstuffs are commonly low in fat and also cholesterol. Watch out for "fat-free" selections from this group. They may have actually extra, north calories from included sugar.Whole grain choices provide an ext fiber.Some cereals are "enriched" and administer extra stole or calcium.Gluten free? shot gluten-free bread, rice, quinoa, oatmeal, or baked items as a grain choice.

Visit for a an ext complete list of grains in different groups.

The typical adult demands 5 to 7 ounces the protein every day. Protein foods encompass meats, poultry, fish, seafood, eggs, legumes, nuts & seeds, and soy products. In addition to protein, foodstuffs in this group administer iron, zinc, and also B vitamin (thiamin, niacin, vitamin B6, and vitamin B12).

You can gain your servings of protein in a variety of ways:

2 ounces of meat:

½ cup tuna or floor beef1 small chicken foot or thigh2 slices sandwich-size meat

3 ounces meat, cooked, is about the size of a deck that cards:

1 tool pork chop¼ pound hamburger patty1 chicken breast1 unbreaded 3-ounce fish filet

Vegetarian substitutes because that 1 oz of meat:

½ cup cooking lentils, peas, or dry beans1 egg¼ cup egg substitute2 tablespoons peanut butter1/3 cup nuts4 ounces tofu1 oz of tough cheese

Fat in animal-derived foodstuffs in this group

The meat group additionally indirectly gives a most the fat us eat. Practically all pet foods have actually some lot of fat and some that fat is saturated. Her body uses saturated fat to make blood cholesterol. Part kinds and cuts that meat have much more saturated fats 보다 others. The method the meat is ready can additionally add an ext fat. Due to the fact that these are pet products, this group likewise contains varying quantities of cholesterol.

Fats in plant-derived foodstuffs in this group

The plant foods items in this group; dried bean, peas and nuts, are also excellent resources of protein. These foods are naturally totally free of cholesterol and saturated fat.

Beans and also peas are wonderful sources that carbohydrate and also fiber and also are virtually fat-free. Nuts and also nut butter supply protein and vitamins, but they additionally contain fat. The fat in nuts is monounsaturated, or the “healthy type” the fat for your heart, though they room calorie-dense.

Increase your protein intake

Animal resources of protein

Hard-boiled eggs make for a rapid breakfast. You might eat up to 4 egg yolks per week.Use egg white skin - man on salads quite than yolks to border egg yolks come 4 per week.Deli sandwiches or subs make a good lunch.Try grilled, broiled, boiled, and baked cut of meat, poultry and fish because that dinner.Eight ounces that milk or yogurt likewise contain protein and can be counted as 1 oz of meat.One oz of difficult cheese have the right to count as 1 oz of meat.

Plant sources of protein

Try vegetarian chili, lasagna, or soup v beans.Use tofu in vegetables stir-fry.Add bean in v a salad, or mix increase a three-, four-, or five-bean salad.Toss chopped nuts in a salad or casserole.Order p burritos or tacos.Spread peanut butter ~ above a sliced apple.Try hummus together a dip for chips or veggies.Order a veggie or p burger.

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The average adult requirements 3 to 4 servings of dairy every day. The dairy food group can encompass milk, milk-based desserts, cheese, yogurt, and also non-dairy calcium alternatives*.

Calcium and also nutrients

This part of the food group contributes a significant amount the calcium to the diet. Calcium helps build strong bones, length, and strength, and also keeps bones strong as we period by slowly the price of bone loss. It additionally helps her muscle and an essential organ functioning, nerve functioning, and also blood clotting. Not sufficient calcium can interfere through bone growth, influence bone density and also bone loss, rise risk of stress fractures, result in muscle cramping, and increase hazard of osteoporosis.

Up come the age of 24, females need about 1200 mg the Calcium. One offer from the dairy team has around 300 mg that calcium. Dairy foodstuffs also carry out protein, phosphorus, potassium, vitamin A and also vitamin D. Calcium strengthened orange juice does not replace any kind of of this nutrients, so that fits into the fruit group with an added calcium bonus. Choosing low or nonfat milk foods items will save calories, however will still provide all the various other nutrients. Butter, half & half, cream cheese, and also sour cream perform not fit into the milk group since they space high in fat. These foods items are in the fat group.

Some examples of 1 serving of milk, yogurt, and also cheese:

1 cup of milk or buttermilk1 cup that yogurt½ cup evaporated milk1/3 cup dried milk1-½ ounces of herbal cheese (cheddar, mozzarella, Monterey Jack)½ cup ricotta cheese2 ounces handle cheese (American)1 cup frozen yogurt2 cup cottage cheese1 cup ice cream cream

Increase her dairy intake

Add milk on hot or cold cereal.Choose yogurt or a yogurt-fruit smoothie because that breakfast.Have decaf coffee au lait or latte, or include milk to her coffee & tea.Add cheese ~ above a sandwich.Choose yogurt dips through vegetables.Use shredded cheese top top soup and also salads.Have pudding because that dessert.

*Check the label to ensure the the product is calcium-fortified.

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It is usually recommended to mitigate the amount of added oils and also sugars in a diet, because they provide little to no nutritional value.


The American love Association recommends that adults limit their day-to-day intake of added sugars to 6 to 9 teaspoons, or 25 come 36 grams, each day. The USDA recommends limiting added sugars to 50 grams every day.

Sweets, or foodstuffs with included sugars, is something the the body doesn’t need at all. The brain thinks the it requirements sugars, since they are high in carbohydrates which carry out energy. Sugar, however, is an empty calorie, which provides calories however no vitamins or minerals. Plenty of low-fat and fat-free foods items contain a big portion of of your calories from included sugar to enhance their flavor. These foods are often likewise high in sodium.

Oils & Fats

Fat is miscellaneous the body needs. Ours bodies don’t require big amounts that fat, but do need some. A no-fat or extremely low-fat diet can be an extremely unhealthy because that most. Athletes in reality burn fat together a fuel throughout exercise and a really low-fat diet and harm your performance.

Some resources of fat are better than others. Pet fats and a very few plant fats space saturated and your body supplies saturated fat to make cholesterol. Saturated plant fats space coconut oil, palm oil, and palm kernel oil. The other plant fats are polyunsaturated and also monounsaturated, i beg your pardon are much better choices that saturated fats. Monounsaturated fat is the finest option.

Servings that fats deserve to come native salad dressings, oils, cream, butter, gravy, margarine, cream cheese.

Good sources of monounsaturated fat include olive oil, nuts & seed butters, and also canola oil.

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It is encourage to limit sodium intake come 2,300 milligrams of salt each day. Foods that are particularly high in sodium include condiments and also sauces, soy sauce or tamari, pizza, processed meats, and also canned soups or vegetables.

Ways to border fats, sweets, & sodium:

Limit salad dressing to 1 or 2 tablespoons or move to a short fat version. Select an olive oil based dressing if available.Go basic on spread, toppings, gravies, and sauces that include fat or sugar.Be mindful of the lot of cream cheese, tart cream and also butter girlfriend use. Select a low-fat, vegetables margarine in a tub to prevent saturated fat.Enjoy candy and sweetened drinks, including Gatorade, in moderation.Use nuts because that the crunch of salads rather than bacon or fried noodles.Try peanut butter v a fruit spread fairly than meat and mayonnaise.Use low-fat dairy commodities including cheeses.Replace fat-free, street sweetened snacks through fruits and also vegetables