Eating right can be difficult as a student, especially with a full course load, several exams to study for, and hours of assignments that keep piling up. However, we need to remember to prioritize our health. March is known as National Nutrition Month, so let’s look at how you can make smart food choices to keep your body happy and healthy.
The image below visually represents what your plate should look like at each meal.
Copyright © 2011, Harvard University. For more information about The Healthy Eating Plate, please see The Nutrition Source, Department of Nutrition, Harvard T.H. Chan School of Public Health, www.thenutritionsource.org, and Harvard Health Publications, www.health.harvard.edu.
Half of your meal should be comprised of fruits and vegetables. Potatoes do not count as vegetables due to their negative effects on blood sugar levels (Harvard T.H. Chan School of Public Health, 2023).
Whole grains such as brown rice, oats, barley, wheat, and quinoa should take up a quarter of your plate. These grains have a milder effect on blood sugar and insulin.
The last quarter of your plate should be filled with protein. Fish, chicken, beans, and nuts are excellent sources of protein. Protein is often paired with vegetables or added to salads to create a filling high-volume meal.
Eating healthy plant oils in moderation is good for you. Vegetable oils such as olive, canola, sunflower, and peanut are healthy oils. However, oils high in unhealthy trans fats should be avoided.
Avoid drinking soda, dairy, and sugary beverages unless you can keep consumption between one and two servings per day. Water, tea, and coffee are the healthiest drinks to consume daily.
To keep a clean bill of health, strive to incorporate exercise into your daily routine. Keeping your body in motion regularly will help you control your weight better.
The healthy eating plate’s purpose is to encourage you to eat a high-quality diet. Eating foods with high nutritional values and pairing healthy eating habits with exercise will allow your body to function to the best of its ability.
I highly recommend taking a close look at the library’s Nutrition subject guide for more nutrition information and resources. Don’t forget to keep yourself straight by maintaining a healthy plate!
Harvard T. H. Chan School of Public Health. (2023, January 31). Healthy eating plate. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/
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