Food for Thought

Monday, February 22, 1999

Food for Thought

By H. Jayne Ahn

Daily Bruin Contributor

Being away from home for the first time, most college students
are not used to preparing meals on their own, not to mention
knowing how to eat healthy.

In spite of fads such as carb-bashing, cabbage-only diets and
organic foods, nutritionists continue to emphasize a healthy
overall diet for those who are concerned about eating healthy.

"The whole dieting mentality that there is good and bad food is
misleading. There is only a good or bad overall diet," said Sheri
Albert, a registered dietician at the Arthur Ashe Student Health
and Wellness Center.

Twice a month beginning this quarter, Albert offers "Nutrition
101," a seminar for students about nutrition and weight
control.

"Rather than cutting the calories in an unhealthy way and
spending a lot of money on all these fad diets, we talk about
healthy ways to cut calories," Albert said.

One method discussed is how to reduce the consumption of fat,
which has more than twice as many calories as either carbohydrates
or proteins.

Albert also mentioned, however, that small amounts of
unsaturated and monosaturated fat found in olive oil, nuts and
avocado are healthy. Studies have shown that olive oil can actually
help prevent cancer.

Many college students find it hard to eat healthy, balanced
meals because of time constraints in their daily schedules and
their lack of skills in preparing and cooking food.

"I eat the same things over and over again because that’s about
all I can cook," said Chris Morris, a fourth-year student living in
an apartment, whose cooking abilities are limited to chicken, and
macaroni and cheese.

"Unlike in the dorms, where I had complete courses of meals with
salad and fruits, I usually have frozen foods or one-item dinners,"
added the business-economics and African American studies
student.

Even in the dorms, where multiple meal options are prepared by
food service employees, some find it hard to eat healthy.

"Dining halls have a variety of foods, but I think most of them
are fattening. You also have to be careful with your portion sizes
because you have unlimited amounts of food," said Lindsey Colton, a
third-year English student.

Nevertheless, there are ways for students to improve their
eating habits.

Researchers last year from Cornell and Harvard Universities
proposed a vegetarian diet pyramid that recommends a shift in
American diets to plant-based foods, including fruits, vegetables,
legumes and whole grains, which will help reduce the rate of heart
disease and cancer.

An ideal daily food consumption includes six or more servings of
high- fiber, complex carbohydrate foods such as whole wheat toast,
rye bread, whole grain cereals, brown rice, beans, corns and
potatoes, according to the study.

Complex carbohydrates, also known as starch, are packed with
fiber, and vitamins and minerals – unlike carbohydrates in simple
sugars, which are empty source of calories, Albert explained.

She also mentioned that many people who go on "sugar-busting"
diets don’t realize the importance of carbohydrates as the body’s
preferred energy source.

"The problem is when people eat huge portions (of carbohydrate
food) and the excess gets converted into body fat," Albert
said.

Nutritionists agree that increased fiber intake has numerous
health benefits as it helps prevent bowel cancer, diabetes and
heart disease.

In addition to the starchy carbohydrates, many whole fruits and
vegetables are rich in fiber.

Another advantage of eating wholesome plant-based foods with
fiber is that it fills people up so they will be less tempted to
indulge cravings between meals.

In addition to being loaded with fiber, some fruits of the red
and orange types such as cantaloupe, oranges, mangos, red
grapefruits and strawberries, also have antioxidants or vitamins
that are thought to prevent cancer.

Carrots, apricots, broccoli and other green vegetables are a
great source of beta carotene and vitamin A as well.

Besides eating high-fiber vegetables and fruits and grains, it
is also important to eat an adequate amount of low-fat and
protein-rich food such as chicken breasts, fish, beans and non-fat
milk, according to California Cuisine Food Guide pyramid developed
by the UCLA Center for Human Nutrition.

The food guide also suggests the use of taste enhancers such as
garlic, herbs and salsa that are strong in flavor but low in
calories.

In addition to eating well-balanced meals, Albert mentioned the
importance of making healthy permanent changes in eating
habits.

For instance, spacing out meals provides the body with a steady
supply of energy throughout the day and can prevent getting overly
hungry between meals and binge eating later in the day. It also
helps keep the metabolism rate high.

Albert also warned that people who are dieting should not
restrict their calories too much because it can hinder them from
meeting their nutrition needs and slow down their metabolism.

"If you are reducing your calorie level, you have to make sure
you are choosing more nutrient-rich food because you still have the
same need for proteins and vitamins and minerals," Albert said.

Ultimately, students need to maintain well-balanced, overall
diets more than anything else.

So go ahead and eat that last piece of cake.

For specific questions on eating healthy and weight control,
please contact Albert at Student Health Services by calling (310)
794-4180, or e-mail [email protected].

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