Understanding Nutrition and Healthy Eating Habits

1. Simple Sugars: These include glucose (the most common form), fructose (found in fruits), and sucrose (granulated sugar).
2. Complex Carbohydrates: These include starches (found in pasta, potatoes, and flour) and fiber.

Fiber

Fiber is a type of complex carbohydrate that offers significant health protections. It can help reduce the risk of colon and rectal cancer, breast cancer, heart disease, diabetes, obesity, and digestive issues like constipation and diverticulosis. Notably, many North Americans consume far less fiber than the recommended 20–30 grams per day.

Fats (Lipids)

Often misunderstood, fats—also known as lipids—are a concentrated form of energy that are vital for maintaining healthy skin, insulating organs, maintaining body temperature, and promoting healthy cell function.

However, not all fats are equal. It is important to avoid trans fatty acids, which are created by processing liquid lipid oils into solids. These are linked to a higher risk of heart disease and sudden cardiac death. They are commonly found in baked goods, deep-fried foods, and certain margarines.

Reading a Food Label

To make informed decisions, you must be able to navigate a nutrition facts label. When looking at a label, pay close attention to the following:

• Serving Size: This tells you the amount of food the nutritional information is based on. If you eat more than the listed serving size, you must adjust the calorie and nutrient intake accordingly.
• Calories: This indicates the energy provided per serving.
• Percent Daily Value (% DV): This tells you how much a nutrient in a serving of food contributes to a daily diet, typically based on a 2,000-calorie diet.
  • 5% or less is considered low.
  • 20% or more is considered high.

Pro-Tip: Even if a label claims "no trans fats," it may still contain up to 500 milligrams per serving.

Visualizing Serving Sizes

If you don't have a scale, you can use common objects to estimate serving sizes:

• Meat/Fish/Poultry (3 oz): A deck of cards.
• Grains (1/2 cup cooked): A baseball.
• Fruit (1 medium): A baseball.
• Peanut Butter (2 Tbsp): A ping pong ball.
• Cheese (1.5 oz): A pair of stacked dice.

Improving Eating Habits for University Students

University life often presents challenges to healthy eating due to time constraints and convenience-seeking behaviors. To maintain energy and focus, consider these strategies:

1. Prioritize Breakfast and Lunch: Eating these meals is vital for keeping your energy levels stable throughout the day.
2. Meal Prep: Make your lunch in advance and bring it with you, including healthy snacks to avoid impulsive, less nutritious choices.
3. Smart Swaps: Limit the consumption of sugar-heavy beverages and fried products.
4. Set Goals: Create a specific self-care goal focused on healthy eating to stay accountable.