It is Sunday night and you have a million things due this
week. You have to finish a paper by
tomorrow, hand in an assignment by Wednesday and a presentation on Thursday. As you are organizing your schedule in your
head you realize that your stomach is grumbling. You end up having an inner
debate with yourself on whether you should try and make something for dinner or
go to the nearest take out place which has no healthy options. You decide that there is no time to make
dinner and bundle up to go grab take-out. Sounds familiar? This is the reality of many
University students. We are busy so we
assume we do not have enough time to cook healthy meals for ourselves. Eating out is not necessarily unhealthy if
you’re aware of what you are putting in your body. Poor nutrition is one of the biggest health issues we face as a society (Goel, 2006).
Selecting proper nutritious food for your body will have long-term
effects for your health reducing the risk of cardiovascular disease, some types
of cancer and diabetes (Nicklas et al., 2001).
In order to become mindful of what we eat, let’s review the Canada’s
food guide.
Vegetables and fruit
A diet that is rich in vegetables and fruit can be of benefit when by reducing the risk of cardiovascular diseases and some types of cancers (Health Canada, 2011). They are low in calories and fat. Vegetables and fruit contain important nutrients such as carbohydrates, fibre, folate, vitamin B6, C, A, magnesium and potassium. Their role for human health is prominent, and Canada's Food guide emphasizes the importance of roles played by the nutrients in vegetables and fruit. The nutrients work together to provide overall health benefit (Health Canada, 2011).
- Recommending serving size for students aged 14-18: females 7; males 8 (Health Canada, 2011).
- Recommending serving size for students aged 19-50: females 7-8; males 8-10 (Health Canada, 2011).
*these are different examples of 1 serving size
Grain Products
Grain products are a great source of fibre and low in fat. This food group will help you to feel satisfied and also assist in reducing the risk of cardiovascular disease (Health Canada, 2011). Grain products contain carbohydrates, fibre, thiamin, riboflavin, niacin, folate, iron, zinc, magnesium and potassium. Whole grains are better because they retain the outermost layer which is the source of fibre, so try to eat whole grains instead. i.e. brown rice, millet, quinoa, spelt, whole oats/ oatmeal, whole grain wheat and while rice. It is also important to be mindful of what else is going inside your food other than the grain. Try to limit grain products that are high in fat, sugar and salt (Health Canada, 2011).
- Recommending serving size for students aged 14-18: females 6; males 7 (Health Canada, 2011)
- Recommending serving size for students aged 19-50: females 7-8; males 8-10 (Health Canada, 2011).
