To kick off a year of healthy habits, here are ten easy back-to-school nutrition actions that you can incorporate into your busy lifestyle:
1. Rise and Dine: Make breakfast a habit, if you haven't already. It's hard enough to get the wheels turning for that 8 a.m. class, and even harder on an empty stomach. Eating breakfast, even if it's a quick bite like a whole grain cereal bar, low-fat yogurt or a piece of fruit, may help you concentrate better and eat less later in the day. If you're an early bird, try grabbing breakfast at the dining hall or sitting at your kitchen table. It is a great time to relax, socialize with friends, and collect your thoughts before starting another busy day.
2. Stock up smart: Keep your refrigerator stocked with quick but healthful snacks like fresh fruits and vegetables, low-fat yogurt and cottage cheese. You may even want to keep a couple personal-sized frozen low-fat veggie pizzas around. Substituting one of these can save you some serious calories compared to a couple slices from your local late-night pizza joint.
3. Develop a "hydration habit": Whether it's filling up a Nalgene bottle twice a day, or drinking at least one eight ounce glass of fluid with every meal and snack, get into the habit of staying hydrated. You need about eight to ten cups (64-80 ounces) of non-caffeinated fluid per day for good health. Remember: by the time you feel thirsty you're already on the way to dehydration.
4. Go apple picking: September marks the beginning of apple picking season in Massachusetts, so gather up a group of friends and head to the orchard because the old saying "an apple a day keeps the doctor away" still stands. At about 50-100 calories each (depending on size), apples are an excellent source of fiber and vitamin C. Plus they're rich in phytochemicals, plant compounds that may protect against cancer and other chronic diseases. Whether you eat them freshly picked or baked in your favorite recipe, remember to wash thoroughly before eating. And leave the skin on, too - a medium-sized apple with its skin has over twice the amount of fiber as a naked one.
5. Sleep yourself slim: Aside from the occasional college "all-nighter," don't skimp on your sleep. Increasing the number of hours you sleep per night from six to the recommended seven to nine may reduce your risk of obesity by 23 percent, according to a study at Columbia University. Researchers believe that chronic sleep deprivation affects hormone levels, which may stimulate your appetite and lead to overeating.
6. Build a better salad: Add taste and nutrition to drab salads by including at least four different colors. Rule of thumb: the more colorful your plate (or bowl) the more nutritious it is.
7. Jot it down: Write down everything you eat or drink for three days. Then count how many fruits and vegetables you've racked up; ketchup doesn't count! Aim for at least five to nine per day. Just half a cup of cooked veggies (or one cup raw), or one tennis ball-sized apple or peach equals one serving.
8. Expand your palate: Try one new food every week. It could be a new variation of a food you already eat (adding salsa and beans to a salad) or something completely new (tofu in a veggie stir-fry.)
9. Find your local farmers market: Support local agriculture while getting the freshest produce around. The Somerville Farmers Market is right around the corner from the Tufts Medford Campus at Davis Square. You can look up times and locations of all Massachusetts farmers markets on the Internet as well.
10. Zip it: Invest in a box of Ziploc bags for your dorm room or kitchen. Fill two or three each week with mixtures of dry cereal, nuts, seeds, and dried fruit - they make for a perfect on-the-go snack.
Clarke is a registered dietitian and graduate student majoring in Nutrition Communications at the Friedman School of Nutrition Science and Policy. She has a BS in Dietetics and Human Nutrition from the University of Rhode Island.
