Advice For the College-Bound Part II

I thought I’d share some of the questions that were raised by students at Greeley High School in Chappaqua, New York, after my recent lecture there. It’s always fascinating to find out what issues are on the minds of young people, and what topics concern them when it comes to health and nutrition. Hopefully this information will be of value to any student headed off to college.

 

Q: Do we need fat in our diet?

A: We certainly do! Vitamins such as vitamin A, vitamin D, vitamin E and vitamin K are known as fat soluble vitamins. Fat is essential for allowing these vitamins to be absorbed by the body. Without fat, you’d quickly find yourself vitamin deficient. Fats should be moderated, but not avoided altogether. For instance, 1% organic milk is better for you than skim milk.

 

Q: What are healthy vegetables?

A: If you want to get the most out of your vegetable servings, some vegetables are supercharged with nutrients. Veggies like broccoli, spinach, asparagus, and string beans are worth noting. Also, remember that it is important to eat both cooked and raw vegetables. Cooked vegetables provide iron, B vitamins like folic acid, and calcium. Raw veggies provide enzymes and fiber.

 

Q: How much water should I be drinking?

A: Research indicates that we should drink one ounce of water per day for every two pounds of body weight. So if you weigh 140 pounds, you should get at least 70 ounces of water per day. Soft drinks, tea and coffee don’t count; they tend to dehydrate you. Try to drink plain bottled or filtered water as much as possible. Water with a pH of 7.0 or higher will provide better hydration. A twist of lemon or lime gives it a nice kick!

 

Q: What is the best exercise?

A: There is no one exercise to point to and call best for everyone. I suggest a combination of weight training, cardio, and stretching or yoga. It is important to be consistent and moderate with exercise. Too much can be just as unhealthy as too little.

 

Q: What are healthy late-night snacks?

A: It’s important to not eat too much at night. Overeating so close to bedtime can lead to sleeping difficulties and poor digestion. However, if you need something to tide you over on those late nights, try one of the following:
- Carrot sticks, celery, or cucumber with a low fat ranch or guacamole.
- Fresh fruit
- Spelt pretzels or rice crackers
- Dark chocolate (70% or higher cocoa content)
- Handful of raw nuts

Comments

[Annette Pieper]

Great information. Thanks for sharing.

[Patricia]

This is a VERY informative post! Thank you so much! I've learned much from reading it and will use much of it for myself.

[Marsha Shannon]

I am forwarding these tips to my 5 nieces (2 graduates) for their nutrition knowledge...never too late to learn more about nutrition and health!! Keep up the great work Dina.

[Tom]

This is my first time on this blog and I really like the content ; ) Have you guys checked out thedailyskinny.com yet? It's mainly for healthy weight loss, but they also get into some great nutrition and exercise advice.

[Maria Angelozzi]

Hello,

Your information is very informative and everything that it states is certainly a form of good Health & Wellness. Keep up the good work!

To Your Health!

Maria Angelozzi

http://gbgvitamins4u.com

[Maria Angelozzi]

Hello,

Your information is very informative and everything that it states is certainly a form of good Health & Wellness. Keep up the good work!

To Your Health!

Maria Angelozzi

http://gbgvitamins4u.com

[Adam]

Hi there,

I really enjoy your awesome information! Keep up the good work!

www.EatingforEnergy.ca

[Jason]

I had no idea about the raw and cooked veggies. That is great info thank you.

Health and Nutrition 360

[Clinton Walker III]

With so many gimmicks in the fitness industry, individuals can easily get confused about weight loss. Good to have blogs and good information, especially for young adults.

[marisa]

I was so overweight in college I wish I had this.. I am going to use it now .. I used to get picked on soo much.. thank god my life isnt back in college.. I finally am losing weight using fit4lyfe thank god and I love this support from this informative site!!

[Jason Peatz]

Thanks for the information.

I am training for a marathon and your nutrition and hydration information really helped.

In fact you reminded me that I have broccoli in my lunch. Viva Veggies!

All the best,

[bogartkick]

This is a nice article you posted. Thanks for sharing this information. As a college student, I might be needing this to maintain my routine.

[Ethan]

Great Article,

I'm glad you mentioned fat, I think so many people still have such a negative conception about fat and what it really does.

[Tom Lazarus]

i wanted to have a career as a dietitian but found no universities in my area, finally stumbeled upon

http://www.onlinenutritiondegree.org/

now i m getting a really affordable online nutrition degree.

your post indeed is though provoking, very informative indeed!

[Scott]

Eating healthy in college was one of the toughest times I had in my life. I eat 10 times healthier now but I found keeping large bags of frozen chicken, tuna, and any other lean protein helped me avoid some of the pizza and burgers at times.

[betclic]

such an informative post, congrats to the author, it is very interesting, you answer a lot of important questions, great work !

[Catherine Colvard]

More great info! Another tip that I can't promote enough is juicing! It is a quick, easy and refreshing way to get your veggies, especially if you have trouble getting enough in your diet, and it is perfect for busy college students! I juice for my family every day, and we LOVE it!

[Chelsea]

Thanks so much for posting this! The info about the veggies have two different types of fuel for your body when cooked vs. raw was new to me. I actually work with Del Monte, and we have these new citrus bowls and Superfruits out that are a good idea for a healthy snack. The fruit comes pre-peeled and you can get anything from pears to cinnamon spiced peaches :). Also, the website has some pretty yummy recipes that are low cal and easy to prepare, and you can even grab some coupons while you're there. Just thought I'd share some nutritious info as well :)

http://bit.ly/42t1Ne

[Tim]

DONT FORGET YOUR VITAMINS!! ENERGY DRINKS TOO!!!
www.aaavitaminsupplemnents.yolasite.com

[I'm Thriving]

Good idea for a post. Very well-balanced, whole-food based, sound advice. I like how you mentioned both yin and yang styles of exercise.

[BootCamp4Women]

Great info.. I wish I had had some good advice when I went to college. I had to learn the hard way with 30 lbs added on my freshman year! Now I am a veggie and health freak!

[HSRDiet]

Great point on the fat, we've been stressing the same facts on our blog (http://www.highschoolreuniondiet.com/category/high-school-reunion-diet-blog/). Thanks for talking about the lesser known facts.

We can't wait to hear more!

[Caprice DeLauder]

Adults need fat in their diets, but only "good" fats. People should be aware of the saturated fats in their foods, and they should avoid them. We only need polyunsaturated and monounsaturated fats in our diets.

[Kproof Cnd]

Thanks for this post. I'm interested in kids' nutrition and never thought about it in terms of sending the kids off to college! One thing parents also forget when they are making New Year's resolutions as well is to include their kids in their healthy choices! You can ready more at http://samanthawilson.com/holidays/186.

[lyndsey]

I found this website when i was in college, http://infocollider.com/ic/nutrition, which looks like it's still new but it compares any types of foods to each other - i used when i want two things equally for lunch - and would rather decide on the healthier choice. i'm trying to get them to make an iphone app ...