Health And Diet
When people are young they often feel they don't need to worry about their health. However, when you come to college and are really looking after yourself for the first time it is important to make sure you eat well, exercise and generally stay healthy.
College is supposed to be good fun, however if you have too much fun in any one year it might be your last in college. Pace yourself.
The following section gives you information on how to look after you diet, and your health.
Guide to Daily Healthy Food Choices
Each * is one serving.
The number of servings needed each day for adults and children is shown on the Food Pyramid. Start on the bottom shelf of the Pyramid and choose more of these foods than those from the top shelf. Servings in each group are interchangeable.
For example to get at least four servings from the fruit and vegetable shelf you could have:
½ glass of fruit juice |
1 |
| 1 portion of vegetables | 1 |
| 1 apple | 1 |
| 1 banana | 1 |
| TOTAL | 4 |
Drink water regularly - At least eight cups of fluid per day.
Others
Fats & Oils: use about 1oz low fat spread / low fat butter or ½ oz margarine/butter.
Use oils sparingly. Ovenbake foods instead of frying or deep fat frying.
Sugars , confectionery, cakes, biscuits, and high fat snack foods: if you drink or eat snacks containing sugar, limit the number of times you take them throughout the day. Eat high fat snacks only in small amounts and not too frequently. Choose low fat, sugar free alternatives.
Alcohol: in moderation, preferably with meals - and have some alcohol free days.
Food Groups
Foods which contain similar nutrients are grouped into shelves on the Food Pyramid. This allows you variety and flexibility in your choices from each group. Choosing food servings from the four main food shelves provides you with the balance of nutrients you need daily - extra energy should be obtained from cereals, bread and potatoes as required. Variety comes from not always selecting the same foods from each group. Depending on your age you need a particular number of servings from each of these food groups every day.
- Eat a variety of different foods using the food pyramid as a guide.
- Eat the right amount of food to be a healthy weight and exercise regularly.
- Eat four or more portions of fruit and vegetables every day.
- Eat more foods rich in starch - bread, cereals, potatoes, pasta, rice.
- Eat more foods rich in fibre - bread and cereals (especially wholegrain), potatoes, fruit and vegetables.
- Eat less fat, especially saturated fats. Make lower fat choices whenever possible. Oven bake instead of frying.
- If you drink or eat snacks containing sugar, limit the number of times you take them throughout the day.
- Use a variety of seasonings - try not to rely on salt to flavour foods.
- If you drink alcohol, drink sensibly and preferably with meals.
Daily Eating Plan
Breakfast
Wholegrain cereal with low fat milk
Wholemeal bread or toast*
Fruit juice, fresh fruit
Tea or Coffee
Mid-Morning
Fruit, wholemeal bread or scone* or wholemeal biscuit
Tea, coffee or water
Lunch
Cheese, egg, lean meat, poultry or fish (small serving)
Large serving of raw or cooked vegetables
Wholemeal bread or roll*
Yogurt of glass of milk
Fresh fruit
Tea, coffee or water
Mid-Afternoon
Fresh fruit
Tea or Coffeee
Main Meal
Fish, chicken, lean meat or vegetarian alternatives (moderate serving)
Large serving of vegetables
Potato, rice or pasta*
Glass of milk or yogurt
Fresh, cooked or tinned fruit in own juice
Tea, coffee or water
Supper
Tea or milky drink
Wholemeal bread, scone or wholegrain biscuit*
* number of servings needed depends on activity levels.