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Healthy Food Delivery For College Students Benton Jackson 72015

However, with an ever-increasing range of food delivery options — often designed specifically for college students — there are now many ways that you can satisfy your hunger while still feeling good about what you’re eating and, importantly, without having to leave your dorm room to do it Benton 72015.

In 2014, the U.S. Department of Health scrapped the food pyramid and introduced a new image, called My Plate. Unlike the pyramid, My Plate only shows suggested proportions for the five basic food groups, rather than the number of servings recommended. The updated chart isn’t cluttered with images of the food types themselves and My Plate is more transparent than the original pyramid.

Another way to make your order healthier is to opt for brown rice over white rice; because you produce brown rice by removing only the hull of the rice kernel, it retains more fiber and nutrients than white rice. Miso soup is another nice, light option that offers a range of health benefits, due to its main ingredient of miso paste. It relieves fatigue, decreases cholesterol and blood pressure levels, and lowers the risk of diseases such as cancer.

Be aware of portion size; it's one of the main factors in weight gain or loss. An extra 100 calories a day more than you need adds up to 10 pounds of weight gain in a year, according to Miriam Pappo, a registered dietitian at Montefiore Medical Center. That means that even healthy foods can cause weight gain if you eat too much. Restaurants routinely serve huge portions of food, so skip the appetizers and split the entree with a friend. Choose restaurants that offer healthy food and avoid all-you-can-eat buffets.

Typically, new college students find themselves sharing space with a relative stranger. This arrangement usually means you’ll be sharing a compact refrigerator, a microwave and, if you’re lucky, a couple of shelves to hold food. You may not like the same food as your roommate, so it’s best to carve out your half of the space and plan accordingly.

College students should try to eat two-and-a-half to three cups of veggies and about two cups of fruit per day, throughout the day. Don’t let the amount intimidate you; this is equal to 12 baby carrot sticks, a decently sized salad, and two small pieces of fruit. You can also add veggies and fruits to salads or sandwiches. It’s important to remember that produce contains more bulk and fiber in its raw form; cooked veggies can be just as healthy to eat, but you’ll need to eat more of them to meet your daily target.

For many students, the pleasure of the morning’s first cup of coffee is an early highlight to the day. Moreover, coffee can serve a valuable academic function, as caffeine increases the amount of neurons that fire in your brain. This stimulant effect can improve memory, mood, energy level, and reaction time. However, there is a limit to caffeine’s healthy effects. Although you might dread the thought of getting out of bed without your cup of joe, it’s important to remember that caffeine is a stimulant.

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Protein is a basic building block for the human body. We need it to maintain healthy muscle, bone, blood, skin, and cartilage. In its most basic form, protein converts calories into energy. Protein boosts the immune system, transports nutrients in and out of cells, removes carbon dioxide to the lungs, and forms the enzymes needed to create the complex chemical reactions that occur in our bodies.

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Other strategies for shopping on a budget include shopping around the edges of the grocery store. Essentials like fresh produce, dairy, and meats are always against the walls, and interior aisles are filled with processed food. For the more expensive items you want to keep on hand, like spices and salad dressings, purchase one during each shopping trip until you have a variety to choose from. In addition to your planned meals, keep salad greens and cheeses on hand; most leftover meats or fish can be made into a salad with some crumbled cheese and fresh vegetables.

Most college students who are lucky enough to have access to a kitchen still operate on a tight budget. Even the fanciest kitchens in new residences lack the extra equipment that makes cooking easy, things like mixers, toasters, blenders, or electric skillets. That said, you can still keep some food on hand that you can quickly prepare into a healthy meal.

Though you could easily use the freedom given to you by this multitude of delivery options to order fast food, you can also just as conveniently take advantage of these opportunities to order healthier, but still tasty, foods.

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Sushi is a great option when you’re ordering in and want something healthy and light. In addition to being flavorful, it offers a multitude of health benefits: nori, the outer layer of sushi, provides you with Vitamins A, B, and C, as well as minerals, while the seafood is typically high in protein, omega-3′s, and vitamin D.

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Most underclassmen subsist on meal plans offered through the school. Residential students who have no kitchen facilities have no choice, and even commuter students may find their class schedules are conducive to regularly eating on campus. Fortunately, schools have started offering healthier choices than they did in previous decades. In 2014, more than 200 universities observed Meatless Mondays in their dining halls. Today, most colleges and universities recognize that their students have diverse dietary needs and offer a range of traditional, vegetarian, and vegan offerings.

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Each of these contains up to twice the recommended allowance for a full day’s worth of sodium. Students who regularly binge on high-sodium foods risk raising their blood pressure, which can lead to heart disease or a stroke down the line.

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By mixing it up with your toppings and dressings, you can always have a new type of salad delivered straight to you without it feeling as dull as the Caesar salad from your dining hall. You can also toss in grains such as quinoa for extra texture.

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When you order online, you can typically customize your sandwiches exactly how you want them. Stick to lean meats and avoid overdoing it with cheese or mayo, and ask for extra lettuce or other veggies for a healthier option. If you’re given the choice for a side, go for a salad instead of French Fries or chips.

Browse your dining hall menu online before you eat. This should prevent you from succumbing to hunger and eating the first thing you see. Some schools also have tools that calculate nutritional content and calorie information for you. Planning ahead may be particularly helpful when it comes to breakfast; decide what to order before bed, and you won’t have to make a decision while you’re groggy.

Stock your dorm room with healthy snacks so late-night study sessions won't send you running for fast food or vending machine junk. Choose snacks that contain protein and whole grains for fuel, such as peanut butter and whole-grain crackers, hummus and carrots, fruit and hard boiled eggs, low-sugar yogurt and whole-grain cereal with skim milk.

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You’ll find soda machines sprinkled around campus, but everything they offer is nutritionally empty. Soft drinks contain more sugar and sodium than you need, not to mention chemicals and preservatives, and they wreak havoc on your teeth, waist, and energy levels. Instead, drink water whenever possible, and carry a bottle in your backpack for refills between classes. Staying hydrated leads to better skin, more energy, and better overall health.

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An easy way to get a wholesome meal when you’re at school is to order a simple sandwich from a local café or restaurant. Choosing whole grain over white bread and choosing a sandwich full of vegetables will fill you up without making you feel greasy or sluggish — in other words, it will make a great study food.

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To protect your cardiac health, choose lean protein whenever possible. This may be as simple as using lean ground beef for taco night, or substituting beef with ground turkey. Round steaks, roasts, top loin, sirloin, and chuck shoulder are the leanest of red meats, while skinless boneless turkey and chicken are the top poultry options. Opt for sliced turkey or roast beef for sandwiches instead of bologna or salami, both of which are high in fat and low in nutrients. Try to limit sauces and spreads loaded with fat and preservatives.

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Vegetables and fruit are low in calories and fat and contain no artery-clogging cholesterol. Along with their benefit to the digestive tract, fiber-rich foods leave us with a feeling of fullness and may encourage us to eat fewer calories. Eating plenty of fruits and veggies can lower your blood pressure and lead to reduced risk of cardiovascular illness later in life.

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Like any stimulant, caffeine carries a risk of addiction. When you become too dependent on say, a daily energy drink with extreme amounts of caffeine, reducing your intake can cause splitting headaches. Drinking caffeine too late in the day can also kick-start a vicious cycle of insomnia. On top of that, too much caffeine can aggravate problems with anxiety or heart rate. By itself, caffeine increases blood sugar levels, and that’s without accounting for the extra sugar loaded into some caffeinated drinks. You can also develop stomach pains after consuming caffeine, and large quantities can wreak havoc if you have acid reflux or heartburn. Caffeine is fine in moderation, but first you’ll have to determine what qualifies as “moderation.” Studies suggest that a safe limit for most adults is four cups of coffee a day — less than what many students regularly drink.

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