College Cooking

$ 7.99 $ 10

Eat 3 meals and 2-3 snacks daily: Make time for meals . Eating 3 meals per day plus snacks will provide you with energy that will last all day and keep your metabolism active. Pack healthy, portable snacks such as fruit or a granola bar when you know you will be on the go. 2. Build meals with complex carbohydrates: Carbohydrates are the main fuel source for the mind and muscles. Complex carbohydrates include whole wheat bread, cereals, pastas, rice, beans, and other starchy vegetables. 3. Include protein at each meal. Protein provides essential amino acids which are the building blocks for the body’s tissues. Lean sources include non-fat or 1% milk, yogurt, low-fat cheese, skin-free poultry, seafood, lean red meats, tofu, soy, egg whites and beans.

4. Limit high fat foods: Fats provide essential fatty acids which help transport nutrients and provide energy. Some fat is important, but too much will provide excess calories. 5. Limit high sugar foods: High sugar foods like soda, candy and desserts are high in calories and low in nutrients. 6. Stay hydrated: Proper hydration is important for healthy skin and organs. Drink water even if you are not thirsty. If you wait until you are thirsty, you are already partially dehydrated. Carry a bottle of water in your backpack. 7. Relax, turn off the TV and enjoy your meals. Listen to your body as to when you are hungry and when you are satisfied. Taking your time while eating will help you feel when you are satisfied instead of over eating. 8. Confused? Contact an IPFW Dietitian at the IPFW/Parkview Health and Wellness Clinic. Call 481-6647 or email tillapau@ipfw.edu to schedule an appointment. This is a free service for IPFW students!