TIPS TO IMPROVING YOUR DIET
Heidi Reeder
It is important to balance out our diets to keep ourselves running smoothly in both body and
mind The foods we eat contribute to our energy level, body composition (fat to muscle ratio)
and general health The Surgeon General has made some dietary recommendations for optimal
health No more than 30% of our calories should come from fat The average American diet de
rives 49 • % of its calories from fat — and the average American consumes the equivalent of
one stick of butter daily through fats and oils hidden in the diet We need 6-8 glasses of water
a day and 50-65% of our calories should ideally come from complex carbohydrates (fruit, vege
tables, breads and cereals)
Here are some easy tips for
INCREASING WATER CONSUMPTION:
• Drink herbal teas with breakfast and snacks.
• Add lemon slices to ice water
• Buy a glass or u[ you really like and make that y< tir rt< •
drinking glass.
• Drink sparkling waters instead of soda pop
• When exercising drink a gia • tw more than . . in thirsty
for
INCREASE I RI SH FRUITS AND VEGETABLES:
• Carry an apple in your backpack for a snack or addition to a
meal on the run
• Cut up veggies into bite size pie< es to store in fra n fr jerat t
You'll be more likely to eat them il they are prepared already
• Cook up vegetables in the mien wave ti im them or stir fry
DECREASING DIETARY F AT:
• In recipes, use only 1/2 to 1 3 the
amount ol margarine or oil the recipe
calls tor Replace the rest with skim
milk, buttermilk or egg whites
• Spread jam on toast r ba jels rather
than cream cheese or butter
• Try a sprinkling of soy sauce to popcorn
rather than butter and salt
• Use oil sprays te g. Pam or Mazola) rath
er than regular o*I on baking and cook
ing pans
• Use egg whites nr Egg Beaters instead
of eggs in recipes (one egg my be re
placed with 2 egg whites)
• Top potatoes with salsa >r plain y j irt
rather than butter or sour cream
The Ups and Downs of Blood Sugar
Lynn Hedrick
Man-, times what we mil ■ e- lee t*, affe, ’ u' ene* p, '••»•
el m d ■ at pt-fformam <• m any •-:!...*!*• *n What Qc » ‘ •' » d
f n< > v j 111 »•. * • m t u < 4 M v ends up m the be • bistre, tm . i f ■ J th» t ■ • -.1
QI u i. ose (Sugar) fill* tuates • ruling <.n Aha! t>; • ‘ ' •'! u
pers« m ha*. ♦ .*tt■'
Glu- <-se i the primary soon e of all !h«- energy our I P
uses Sin*. > it i*. thi fn• •! i e{ t thin ’ •? the ■ u * s. te • f
the brain « ur tn-dies met" ui*»usiy regulate the level m th«
blood if the level goes up ! high the ;-.in n .»• ne.* '•
the hormone insulin f«* i w r ■! Insulin ns* •,! u the . ,
. ess glu* • • ,t•. *.I! • .1 ; , jen a re-.,r.. c.rrn ’ tn.
e that w< • ■ iti iwhih
need .\ quu K burst of energy If the t>l*><** 1 sugar level is too
l‘ -,v h< the pun. n-.i releases glu* agt *H an- the! he*
mone. to prevent it from reaching dangerously low levels
The. regulate • < an ultimate!, . mate a fuilef i ouster • He* f
with our hormones which is r ’ desttahh feu »ur t> dn - •
our general wellness
Whether blood sugar *s up * - down then s tern me* >ur
energy I eves at a parts ular time When it is 'ugh ,i
tend*-. to have i ie.t ol energy but when g at normally high
the blood t>e< ernes almost toxic to the body and tup* up, n
m*a results At it*, worst the. . ■ eddies uuse dehydra
ton i 'invulMiin-, nr even death Put ' utunah U n mest
ten dstgm rut treated t>e! - d he* lf--.it ■.* vOr
If you’re interested in learning to cook and eat low fat, natural foods
you've probably felt frustrated with where to start. These books contain
recipes, nutrition information and advice and tips on how to cook all those
mysterious ‘‘natural foods.”
JANE BRODY'S GOOD FOOD BOOK by Jane Brody
By far the best cook book I have seen as far as getting started on a low fat lifestyle This
is a nutrition almanac cook book and How- To guide all in one. Easy, enjoyable reading
Great gift for the holidays
THE LOWFAT LIFESTYLE by Parker and Gates
Provides recipes for hors d'oeurves to desserts and provides calorie and fat information
per serving Great choice for the individual on the go who wants concise information and
relatively simple recipes
THE NEW AMERICAN DIET by Conner and Conner
This is an ideal book for those who have high serum cholesterol and are concerned about
their cardiovascular health Also great for overweight individuals seeking low fat advice
and recipes This book directs the reader through three phases of fat reduction, begin
rung very gradually and reducing fat as one progresses to later recipes Great for the de
sirous but hesitant health seeker
THE NEW LAUREL 'S KITCHEN by Robertson. Flinders and Ruppenthal
This is a vegetarian, low fat. high fiber cook book This is still a good reference for meat
eaters because it offers insight on how to reduce meat in the diet to reduce fat intake
Excellent guide for learning to cook legumes and different grains
m
Ik
^-Eating Lowfat is a Tricky Business
You're hungry, but you're on a
diet. You missed dinner and you
want to grab a quick light meal be
fore your 7:00 class Wendy's is
close so you and your roommate run
over there. She orders a double
cheeseburger, fries and a diet drink
You know that is a meal heavy in fat
and loaded with calories. You
choose something nutritious, or so
you think You take the baked potato
and salad because you know those
are light and healthy choices. And
you re right: at least to begin with.
You order cheese on your potato for
your protein choice You fill your
salad plate with various healthy
veggies. Now. to top your dinner sal
ad' you add two spoonfuls of salad
dressing, three spoonfuls of sun
flower seeds, and a small handful of
croutons.
You by-pass the cheeseburger at
800 calories and the french fries at
330 calories for a total of 1130 calo
ries because you knew those were
more calories and fat than you want
ed at one meal You wisely chose
the potato and salad which are high
in nutrients and low in fat
V
But what was the caloric value ot
your meal at Wendy's9 Your large
potato which started at 100 calories
became 700 hundred calories with
the 2 oz. of butter (applied without
your knowledge), and the additional
cheese sauce. Your delightfully
healthy salad with condiments rose
from 100 calories to between 400
and 500 calories. Your light
healthy" meal contained 1200-1350
calories with 80: coming from fat
Frustrating isn't it7 What can be
done9 Ask questions at restaurants
and in the dorm. Is this cooked in
butter or oil? How much ’ Become
aware of ingredients and portion
size How big is the serving spoon9
Is it level? If not you can count on it
being double the serving and double
the calories. Don't fool yourself
Here are some examples of foods
in which hidden fats pack a wallop
of calories
Croissant. 1 large over 600 calories
Nuts. 1 small handlul over 250 calories
Cheese. 2 oz.over 200 calories
Monster cookie. 1 over 700 calories
Chocolate kisses. 12 over 300 calories
Salad dressing. 3 Tbsp over 300 calories
Tortilla chips. 2 handfuls over 250 calories
Butter. H stick over 540 calories
When digging your hand into a
bag of chips, nuts or buttered pop
corn, (who stops at one handful?),
realize that you may be getting 400
times more calories than anticipat
ed!
Kim Donahey
—Cmmdeim At A Ptice—
Judy Higgins
Planning meals shopping for fm-t cooking dinner washing dishes ill of
these things have one thing in i on mon they're time consuming College
students are especially pressed t, t tune Between attending classes, study
ing for hours, working, attending social engagements and lacking good
cooking facilities, college students .ire easy prey of the convenience of
fastfood. Since it is likely that you is a student, will patronize a ten at fast
tood restaurant at some time - or many tunes it s important that you un
derstand the significance of your tie t choices
In the United States, tood eaten outside of the home accounts tor one out
of every three food dollars, and ov>" 19 billion dollars are spent annually at
fast food establishments With the much money being spent m this wav
consumers have recently become r re-rested in the nutritive value of the pre
pared tood they are buying Research into fast food nutrition has shown
some alarming results Evidence sti- as that fast foods are high in calories
sodium, and fat Even though the, show moderate amounts of carbohy
drates. it is unclear how much of them- are coming from sugar or from starch
Also, most fast foods have shown t be deficient in fiber and vitamins On a
more positive note, fast food does apply adequate amounts of protein iron
and calcium
The calorie content of a single tu t food meal is approximately between
900 and 1,800 calories This is equa '■> 33 to 66 percent ol the total daily re.
ommended calories for young men u d 45 to 90 percent of the total daily rei
ornmended calories for young women When you consider that at least half
of these calories come from fat it t omes clear that fast tood contributes
to the problem of obesity in many mu-viduals
The evidence seems to be overwhelming fast food is not keeping up in
the health race But don't despair" You can still maintain a good diet and en
|oy the convenience of fast tood F towing are a few tips that will help you
in maintaining a balanced diet while -till balancing a busy lifestyle
Keep your visits to fast food estate shments to a minimum
' Chinese food is high in sodium ana Mexican style foods are high in tat It
you have reason to be concerned about sodium or fat in your diet keep
these choices to a minimum
• Take advantage of the salad bars iow ottered at many fast food restau
rants (but watch the amount of salad dressing)
‘ If you plan on eating meat more than once a day choose poultry or fish
which is not deep fried or sauteed
' Avoid french fries, onion rings and ether deep fried vegetables Vegetables
and porous and absorb fat
• Order ice water instead of soda pop or milk shakes it's refreshing, thirst
quenching and cheap
! ALAS FOR FAST FOOD I
i i
*• Fast fend is a 11• ■' i', ■;,iptf' tt i man, mm;.'
■ slu Inn!-. Meals ir.- 'In' pi. kn ! up at 1 • t! mu
* l.iu'.i "Is such au M. Donald • Burger King Ken
5 In. Ky Fried Chicken Dairy Queen. Ra» al eg
X .'..eh ', irI as Me., an and pi.-.' i plui n. 1! •• m i
X j., -ity ot these meals offered are loaded Aith f it
A noin us on weight man i jement is that ' gl>
’* iputary tat may result i hujhei per. en’age t
;!t tv 1y tat Ar. stated t-y Dr Va .h a slant Clmi
*’ ai Prnte .,01 at Modi at UCt A. The *at v i
6 eat is the tat yrsi wear
a Many ot these eytra tats are hidden withm the
| i t i1 nay
Jt h'- ilthy I tun, a may n ta t tie : idea with 'at Ac
^ | • > an ; m a It' , s th. myth ’ a
e salad I'll W'th, it k ■a ; vVtlere 11 • • ■ 'a: ink
S m t In ■ I i"! i i" i" ,ai ad tie s n.". i ‘at i id
iit
The
884 Calorie
Salad
Item C.ilorios
medium heed
of lettuce
' Her , .!.»;»
t whole c.irrut
7 cucumber slice*
J ripe olives
( marinated
1 tomato
1 ! ■.tinlliiwi
• garbon/o
1 T bacon bits
«’ l croutons
2 ladles salad
dressing
30
3
143
?S
SO
113
44J
91
y.\
t otal H84 . alone-.
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Other menu items offerer! include hem h tries
whii h range between 10 12 grams of tat per
medium serving, with approximately one halt ot
the total alories < lining trom fat Onion rings
are another menu item iflored whs h on the av
erage contain 16 grams ot tat per serving with
approximately 64 of the total calories being
derived from fat
Las! yeai the Center tor St lence in the Put in
Interest sCSPl) put out a list of dishes you ould
order from national < hams whn h were nutrition
ally the worst The t >p ot the list w c. Wendy s
triple hessetnmjer iyou must .pm il osier this
one) This nutritional bomb provides 983 c alo
lies 576 at these are from tat along with 1280
mg of sodium Other high tat high sodium
items which topped the worst list include
Burger Kings Whopper. M Donald . Filet O
Fish. Pi.v i Hut s Super Supreme Pt.v i and Ken
tucky Fried Che ken , f <tra Crispy dark meat
CSPI also includes in its list of the worst
Mi Don tig . Chicken Mi Nuggets whir h ontam
the ‘at equivalent of five p its of butter (the pu
rous i hicken absorbs the fat it is fried in) whir h
is two. e the ’it ’ ,t Mi Di "l.ilit •• hamburger. and
Wendy . Chefsi' Slul ted Pol.it. j which . .glams
the I .it equivalent i d pats . 11 hut ler
Ttu , le ive many t.> believe that the only
tlealthy . h, M‘ e t, .1 t ist til. 'll is Me x it .ill ti 011
However in.■-,! the Amen .in Mexican fix>d is
prepared with in,ids of f.it Not only is it pro
pared with tat. on. e sour cream, cheese, gua< a
mole I tv ire. dried m lard), ground beet
and ivvos are ad ted. it oinks up there with the
W(>i ' 1 st M my Me * o sty!" loud , drove
75 ! Itvir calorie* from tat A Ta> o Bell Burn
to 'silt >re [lie has ‘to/ i: lies With appio ■- in site I ,
.’DO it itiese from tat
The pi.va '"du'.tty lias yet !■ be widely ai
knowledge') is i ‘ it I iden ! isf to d. perhaps
be. ansi: pi.va e. mu< It lower in tat ttrat mo'.t
other t is! foods No! only does most pi.va . an
lain the basic Pod group', containing < heeso
meat vegetables an I bread' it r. (airly low in
i.il Two si.. of Domino s 1? inch Cheese Pi/
/a obtain • 140 1 aloiies ant) t> grams of fat. 15
of tfie aiorvs ft an tat B dh Domino s Pepper
,vi P. a c I Pi.va Hut s The N N Chewy Pc' a
have 28” it the total alone intent supplied
as (at
Ma. seems to hold the top spot at perhaf s tfie
most nutritionally sound of ill the established
fast food chains It is the first f r.t restaurant to
on a national tiasi . adapt to the Ainern an Heart
A ,soi sihon . (AHA) food guidelines to some of
it s meals A bowl of vegetable soup, a salad bar
with reduced . alone dressing and a medium
sc'e l diet dunk is among the complete AHA ap
proved menu, with a total < alone count of 215
1 all Hies
Past food breakfasts are another high fat tare
Marty i boose muffins as a healthy tow fat al
ter11alive However muffins and donut1, often
. nit am the same ingredients as the lunch and
dinner tunes fat and sugar An example of
this is a Dunkifi Donut*. Bran Muffin, r ontainmq
122 nioii' ti me , that a Dunkin' Donuts Bavar
i,in creme filled donut covered with chocolate
frosting Not only does it have more i alone-,
the bran muffin hat. about 40 more fat
M Donald , P. ms ige Bis. ml re id" tfie lop
worst list by CSPI having 532 < ulones and the
tat equivalent of 10 pats of butter The ever pop
utaf Croissant Sundwu fi with Ham has a total of
55/ dunes ti/ ol them t>einq provided from
fat
Those students eating a diet which regularly
ordains I ist food are most likely eating a dud
high in fat A . ording to food author Paula
Dranov almost every item in conventional fast
food restaurants will undo a healthy diet And
most ul the fat in processed fast food e. the
kind we are warned against the most ardent
ly saturated
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Daneel Hennagin
Did you know????
• 2 milk. 37' .. of the calories come from fat9
• Light corn oil means it is lighter in color than other non-light
oils9
• Beef hot dogs contain as much fat as pork tiot
dogs approximately 80 of the calories in both of these come
from fat
• Almost half of the dry weight of Fruit Loops. Captain Crunch and
Pop-Tarts is sugar?
• A croissant is so high in fat it should be considered a pastry in
stead of a bread9
I dil'ii Beth Gatser
\-.mni.hii I iIiIim Melanie Steed
Dim tin id lli .ilth l ilm.iti.ui Joanne Frank
lli.iltli lilmainis Beth Gaiser. Raymond Boyle Laurene Sheilds Carmel
Crowe Chrissy Bloome Valerie Shannon. Annie Dochnahl
I .mult DiMitn Melissa Nelson
I'm I it .ill h \ihisnrs Dana Hiatt. Anna Dudey, Heidi Reeder
Melanie Steed Ronni Joll. Daneel Hennagm Gtnny Ehr
lich. Matt Gripp. Lynette Low Lori Novich, Kim
Donahey Lynn Hedrick Judy Higgins, Becky Dixon
Kathy Schweislhal
.. Jenniter Archer Alice Cannon Sandi Dallet Jun Finch Jennifer
Huey
I In- Wi ll You is .1 iienslellei spoil
soi id In Ihi Stiiiii ill 111.11111 ( in
lit. .ind pnxiiiii-fl In (In lie.dth id
(ii.ition si.ill ui(h llu assistant! ol
llii Oriooii D.iilv tmeiald. Ml.nil
i It s .nr milieu In students and
l.lls lot llu heallh edllialintl pin
mam. II mmi h.m am ipieshoiis.
si.-imslious oi an interested m ion
(I ilxilillL! *iii ai In le. please i all It* 111
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