Good Eating Habits

Being away from home and eating in the cafeteria or cooking your own meals can be confusing. It can lead to too many high fat choices such as pizza, hamburgers, cookies, ice cream and other low nutrition foods. We have all heard of "the freshman 15", the extra fifteen pounds that are easy to put on the first year of college. Some students may even get involved in some form of disordered eating. Having good eating habits doesn't mean that you can't eat your favorite foods. All foods fit in a healthy diet. It is what you eat the majority of times that counts. Try to eat a well balanced diet and incorporate more fruit, vegetables and whole grains and try to minimize your intake of processed foods. In addition, eat a variety of food since no single food can supply the amount of nutrients that we need. If you are confused as what to eat or how much call the Student Health Center at (310) 506-4316 option 3, and make an appointment to see the dietitian.

What counts as a serving and how many servings do I need each day? Each food group has a range of servings to choose from due to individual calorie needs. These are the minimum guidelines as some individuals with higher calorie needs may need more than the minimum below.

Breads and Grains 6-11 servings each day
(bread, cereal, rice and pasta)

  • 1 slice of bread
  • 1 oz cereal
  • ½ cup of cooked cereal, rice or pasta

Vegetables 3-5 servings each day

  • 1 cup of raw vegetables
  • ½ cup of cooked vegetables

Fruit 2-4 servings each day

  • 1 medium apple, orange, pear
  • ½ cup of canned fruit
  • ½ banana
  • ¾ cup fruit juice (6oz)
  • dried fruit

Milk and Dairy 2-3 servings each day

  • 1 cup of low fat milk or yogurt
  • 2 oz of low fat cheese

Protein 5-6 servings each day
(meat, poultry, fish, beans, lentils, peas, eggs, tofu and nuts)

  • 1 oz of meat, poultry and fish
  • 2 Tbsp of peanut butter
  • 1/3 cups of nuts
  • 1 egg