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Healthy Food Delivery For College Students

Calorie and portion size requirements actually vary widely between people of different genders, ages, and activity levels. An NFL linebacker should eat 3,500 calories on game day, but a college sophomore slumped over a term paper might only need half of that Churdan IA Iowa 50050. Even in less dramatic comparisons, the difference in how much people should eat is still surprisingly wide: among 19-30 year-olds, for example, the recommended daily intake between men and women differs by nearly 20% Churdan IA Lucas 50050.

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Watching your sodium intake means more than avoiding the salt shaker at lunch. Americans love processed food, but most of it is packed with sodium. According to the American Heart Association, nearly three quarters of the salt we eat comes from processed foods. For college students, this includes inexpensive boxed macaroni and cheese and other common dorm food like ramen noodles, canned soups, and salty snacks like chips and crackers. The Centers for Disease Control identified the six saltiest foods we eat, and all of them will be recognizable to college students living on a shoestring budget:breads and rolls, cold cuts and deli meats, pizza, chicken nuggets, soup, and sandwiches.

Most cafeterias strive to offer interesting entrees and side dishes to their students, and many dining halls regularly rotate their menu. Take advantage of the opportunity to try something a little different than your normal fare.

If you have a craving for Chinese, skip the Panda Express and look for more authentic Chinese food with lots of veggies. Sautéed broccoli, Bok choy, and snow peas, for instance, are great sources of antioxidants. Given they’re typically prepared with garlic or spices, you’ll be getting the health benefits without missing out on any flavor.

Two types of dietary fat should concern you: naturally occurring fats and trans fats. Naturally occurring fats are found in meats and dairy, and in small quantities, they are not bad for you. Trans fats, however, are unhealthy, and are found in most junk food. Also called hydrogenated oils, trans fats in food impart a pleasant texture in the mouth, and they also significantly extend the shelf life of a product. The preservatives in oils made with trans fat allows food-service establishments to re-use them several times.

In many American households, salad is a small side dish. Change your thinking. Consider building a salad with protein as your main ingredient, whether it be a piece of grilled salmon, a chicken breast, or protein-packed quinoa or tofu. From there, add veggies and fruits for color and flavor, then top with nuts or seeds for extra protein and texture.

While you probably can’t make healthy meals in your dorm every day, you can still keep plenty of nutritious food on hand. You can store a variety of healthy food at room temperature, including fruits, some vegetables, and snacks. A basic shopping list for the dorm might look like this:

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Ramen noodles are a college staple, but the seasonings pre-packaged with them tend to be high in sodium and preservatives. For a healthier version, ditch the packet and prepare the noodles as usual, adding in grated cheese or bits of fresh veggies.

Adding whole grains to our diets reduces the risk of cardiac problems and provides the fiber we need for proper digestive health. Whole grains are particularly useful in weight loss, because they are far more filling than refined grains. Their B vitamins boost the immune system and help form energy-producing red blood cells. Finally, grains are a major source of iron, which helps prevent anemia.

Typical college students should have about three cups of dairy per day. This could be as simple as drinking three cups of milk. For students who prefer some variety, a yogurt cup, two slices of cheddar, and a 1.5-cup serving of ice cream will also help you meet the daily allotment. Soy products that are enhanced with calcium, like a fruit smoothie, are also healthy sources of dairy.

The recommended daily intake for grains is actually much lower than most people eat. College-aged women should eat 3-5 small servings per day and men the same age should eat approximately 4-8. At least half of these servings should be whole-grain.

Whichever cooking style suits you best, always strategize your shopping and make a list after you’ve chosen your recipes. As you shop, stick to that list and avoid impulse purchases. Organize your shopping list by meal.

A steady diet of pizza and cheeseburgers can lead to more than just a few extra pounds: poor eating is also associated with lower grades, susceptibility to illness, and increased fatigue. Other side effects include a higher risk of depression, anxiety, irritability, difficulty concentrating, menstrual problems, and sleep disturbances.

Put the feta, mint, olives, tomatoes, lemon juice, onion, and oregano in a bowl and toss together to mix. Tear the pita breads into bite-sized pieces, then toss with the other ingredients in the bowl. Serve immediately with lemon wedges.

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Planning meals in advance can help you save time and money. You can use more expensive or esoteric ingredients more than once, and plan to use all of the fresh produce you buy before it spoils. Consider your schedule as you plan, and select a mix of very simple and, if you like to cook, more complex recipes for when you have time. Some cooks prepare larger dishes and plan to eat the leftovers at another time; others do all of the cooking during a free time period, such as on the weekend, and reheat food as necessary.

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Fajitas are also a good choice, as you can fill them with lean meat and vegetables. If you’re in the mood for something small, a serving of rice and beans is simple but nutritious — the beans give you protein and the rice gives you carbohydrates, so you won’t be left feeling unsatisfied.

In 1992, the USDA recommended that the average adult consume approximately 2,000 calories per day. This included 6-11 servings of grains like rice, pasta, bread, and cereal, along with 3-5 servings of vegetables. In light of new research into American nutrition and lifestyle patterns, the USDA now recommends that not only should we all be eating more vegetables and less bread, but that many of us don’t actually need 2,000 calories every day.