Optimal Nutrition

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Hints for holiday stomach stuffers

Dear Stuffed,

Put down your fork and raise your glass. Here's to feasting sensibly, moderately, and contentedly:

Before the meal:

  • Eat your regular daily meals rather than skipping to save room for a big holiday meal. Being overly hungry is a potential recipe for too much holiday cheer. Instead, eat a snack before you head out (vegetables or a piece of fruit are good options) so you will be less likely to overeat when you arrive.
  • If you need to bring a food to share, bring a healthier option. You can also try using ingredient substitutions to reduce the fat, sugar, salt, and calorie content of some of your favorite holiday recipes.
  • ChooseMyPlate.gov also has a guide for making healthier choices during the holidays that you can review. 

As you’re deciding what to put on your plate:

  • Focus more on the people, less on the fare. Try to spend time talking with other guests. Play a game, go for a walk, or try to engage in other activities that are not focused on eating.
  • Take a moment to think about the food options in front of you before deciding what to put on your plate. For example, if you choose stuffing and mashed potatoes, consider balancing your meal with some veggies instead of grabbing a roll with butter.
  • Foods that are high in fat make us feel full. If your holiday table is filled with fried foods or dishes with rich sauces, enjoy a limited amount of these. If the meal is served family style (passed around the table in serving dishes), it's fine to decline some items. For items you do select, take portions that are the amount you usually eat. Many people pile up their plates, and then feel obliged to eat everything.
  • If the holiday meal is served buffet-style, check out all the offerings before getting in line. You can avoid overloading your plate by taking only the items you really want to eat. Buffets are invitations for over-sampling the savories and sweets.
  • If it's appropriate to do so, get up between courses. An extra pair of hands clearing the table is often appreciated and will give you a chance to digest.

Some food for thought while you chew:

  • It can take 20 minutes or more to feel full. During the meal, eat slowly, chew thoroughly, chat with your neighbors, and sip water regularly to let your brain catch up with your stomach and register your fullness. Check in with yourself to see how you're feeling. Are you starting to get satiated? Try to become more in tune with your fullness cues and listen to them.
  • Watch out for the effects of alcohol. It increases one's appetite, setting the stage for overeating (it is also high in calories).

Actions to take after the holiday repast:

  • Take a stroll after the meal to get some exercise and help the food settle in your stomach.

Enjoying the holiday season doesn't have to mean overindulging in holiday cheer. Being mindful of your eating (and drinking) doesn't have to be limiting; it can actually enhance your experience. 

Happy Holidays!

Alice

Is margarine really better than butter?

Dear Baffled Over Butter,

You may be baffled over butter, but it sounds like you've got a good grip on chemistry! Some of the margarines sold in stores today are still made from oil that has been infused with hydrogen atoms, firming it up into a semi-hard or solid form at room temperature. This process is known as hydrogenation, and it allows the margarine to contain less saturated fat than butter. Unfortunately, hydrogenation also forms something known as trans fat, which actually does more damage to your body than saturated fat. (Both butter and margarine end up containing the same amount of total fat.)

Margarines made from hydrogenated oil usually appear in a solid stick form, similar to how butter is sold. Other kinds of margarines on the market today are made from non-hydrogenated oil, making them softer in texture and lower in calories, saturated fat, trans fat, and total fat. These soft margarines, which are commonly packaged in tubs and known as "soft-tub margarines," replace the hydrogenation process with small amounts of modified palm kernel and palm oil in order to make it softer and easier to spread.

Unlike margarine, butter isn't made from vegetable oil. Instead, butter is prepared from cream, contains saturated fat, and, because it's made from an animal source, also has cholesterol. Both saturated fat and cholesterol raise unhealthy cholesterol or LDL (low-density lipoprotein). Margarine is manufactured from vegetable oils, such as corn, soybean, or safflower oil, among others. Since margarine is based on plant sources, it doesn't contain cholesterol.

Because margarines don't contain cholesterol and are now made without trans fat, the American Heart Association recommends that soft margarine can be used instead of butter in recipes. Choose a margarine that contains less than two grams of saturated fat per tablespoon, no trans fat, and has liquid vegetable oil as the first ingredient.

If all this chat about fat has made you curious (or confused), check out Good vs. bad fats and "Good" and "bad" cholesterol in Alice!'s archives for more information.

Alice

Good vs. bad fats

Dear Curious,

The "good fat/bad fat" you've heard about refers to fat's potential to cause disease. All fats have the same amount of calories, but they vary in their chemical compositions and effects on health. Fats are made of chains of carbon and hydrogen atoms. The saturation refers to whether all the available spaces on the carbon chain are bonded to hydrogen atoms, or if there are any hydrogen atoms missing. The three forms of fat found in nature are:

Saturated Fats
These fats have all of their carbon atoms filled (saturated) with hydrogen. Saturated fat is primarily found in high-fat cuts of meat, poultry with the skin, whole and 2 percent dairy products, butter, cheese, and tropical oils: coconut, palm, and palm kernel. Our body needs a small amount (about 20 grams) of saturated fat each day, but the typical American diet usually exceeds that amount. Too much saturated fat may cause a person's bad cholesterol (LDL) to rise and may also increase the risk of developing certain types of cancer. You can look for the amount of saturated fats in a serving of food on the nutrition label, under the heading "Saturated Fat" below the larger heading of "Total Fat."

Monounsaturated Fats
These fats have one space missing a hydrogen atom, instead containing a double bond between two adjacent carbon atoms. Monounsaturated fat is found in olive oil, canola oil, peanut oil, and in most nuts and nut butters. This type of fat does not cause cholesterol to increase. When a person substitutes monounsaturated fat for saturated fat, it helps to lower the bad cholesterol and protects the good cholesterol (HDL) from going down. The amount of monosaturated fats (and polyunsaturated fats, see below) is not listed separately on the food label, but it can be calculated by subtracting the saturated and trans fats (see below) from the total fat.

Polyunsaturated Fats
These fats have more than one hydrogen atom missing in the carbon chain and therefore contain more than one double bond. The two major categories of polyunsaturated fats are Omega-3 and Omega-6 fatty acids. Omega-3 means there is a double bond in the third space from the end of the carbon chain. These fats are extremely healthful in that they protect against sudden death from heart attack. They can also help people lower their triglycerides. Omega-3s are used by the body to produce hormone-like substances with anti-inflammatory effects. The best sources of Omega-3s are fatty fish, such as salmon, sardines, mackerel, herring, and rainbow trout, among others. Canola oil, walnuts, and flaxseed also contain some Omega-3s.

Omega-6 fats have a double bond in the sixth space from the end of the carbon chain. These fats are found in oils such as corn, soybean, cottonseed, sunflower, and safflower. Omega-6 fatty acids are used in hormone-like substances that promote inflammation. Replacing saturated fats with Omega-6 fats may reduce levels of total, bad, and good cholesterol. Many health experts suggest that the ratio of Omega-6 to Omega-3 fatty acids should be 4:1 for optimal health. (Most Americans get 14 - 20:1 — a lot more than needed!) These fats are not listed separately on the food label.

The other type of fat that is found in food, but isn't natural, is:

Hydrogenated Fats (also known as Trans Fats)
These are manufactured by adding hydrogen to a polyunsaturated fat, making it solid at room temperature. However, instead of having the qualities of a polyunsaturated fat, it takes on some of the traits of a saturated fat. In the past, trans fats were widely used in foods as a replacement for saturated fats. Then it was discovered that trans fat was even worse than saturated fat in terms of its effects on health. In addition to raising LDL cholesterol, as saturated fat does, it also decreases the level of HDL cholesterol.

Many companies have found ways to eliminate trans fats from their products and all companies are now required to list the amount of trans fats on the nutrition label. Be aware that products containing half a gram or less of trans fat per serving are allowed to report zero grams of trans fat on the nutrition label. The best way to check for trans fat is to read the ingredients label; if you see the words "partially hydrogenated" or "hydrogenated" in front the word oil, the food probably has a small amount of trans fat. This doesn't mean you shouldn't eat the food, but you should limit the amount you eat — a little can add up to a lot. Some foods contain small amounts of naturally-occurring trans fats, but these fats, unlike man-made trans fats, probably do not increase the risk of heart disease and other conditions. Moreover, some manufacturers are now replacing trans fat with saturated fats, so be sure to check the nutrition label to keep your total intake of unhealthy fats in check.

Although too much can have negative results, fats are certainly required for good health. Here are some of the positives — fats:

  • carry flavors
  • impart desirable textures — smooth, creamy, and crispy, to name a few
  • give us a sense of fullness and satisfy hunger
  • are needed to absorb and store certain vitamins and plant chemicals
  • can contribute to a person's enjoyment of food
  • are essential building blocks in cell production, maintenance, and repair
  • provide and store energy for the body's use

Bear in mind, though, that the calories from fat can add up fast since they are more concentrated in fat than in protein or carbohydrate. Also, as mentioned above, consuming too much saturated and trans fat may result in negative health consequences in some people. The secret is not to stay to one extreme or another; try to be flexible in your fat intake. What does that mean? Balance your meals and snacks. If you find you have a high fat meal (especially high in saturated fat), make the next one lower in fat. Or, if you choose a higher fat food, complement it with a lower fat one. We don't have to live an "all or nothing" philosophy when it comes to fat.

Alice

To supplement or not to supplement my diet

Dear Supplementally Confused,

It may depend on the type of dietary supplement. Supplements range from daily multi-vitamins and minerals to anabolic steroids. Certain supplements are recommended for various conditions. For example, calcium supplements are often encouraged to help prevent osteoporosis, and iron is recommended for those who are anemic. Pregnant women's increased nutritional needs may require that they supplement with vitamins and minerals. The performance enhancing supplements that are so widely advertised today (i.e., creatine, chromium picolinate, protein shakes, amino acids) are not needed by the average person.

The best way to get all of the nutrients your body needs is to eat a healthy diet. To do this, you should eat a variety of foods, have a good balance within the food groups (read Food Guidelines — How much is a serving?  for details), eat enough calories (at least 1200), and make nutrient-dense choices, such as whole wheat bread and skim milk as opposed to white bread and whole milk.

Although vitamin and mineral supplements serve an important purpose for some people, you cannot depend on pills alone to provide your body with the nutrients it needs. Pills do not have phytochemicals, the non-nutrient compounds found in plant-derived foods that have biological activity in the body. Approximately 150 phytochemicals are found in foods along with the vitamins and minerals the body needs. Phytochemicals play a very important role in helping the body defend itself against cancer and cancer-causing agents, and probably many other things as well. An example of a known phytochemical is beta-carotene, a carotenoid. It is found in deeply pigmented fruits and vegetables, such as carrots, sweet potatoes, tomatoes, spinach, broccoli, cantaloupe, pumpkin, and apricots. Carotenoids act as antioxidants, reducing the risk of cancer. Read Antioxidants for more info.

So the best bet is to do what you were told as a child and, "eat your fruits and veggies!" Five servings a day is a great start. If you do supplement, be careful not to overdose. More of a "good" thing is not necessarily good for you. Besides being expensive, over-supplementing can be harmful to you. For more information, read What's the difference between vitamins and minerals? from the Go Ask Alice! Nutrition & Physical Activity archives.

Alice

One cannot live on water alone

Dear Reader,

How much did you bet? It's time for your co-worker to pay up!

The human body can survive a surprisingly long time on water alone, but it is nowhere near six months. When the body is deprived of new fuel (i.e., food), it breaks into its energy reserves to keep going. The body stores energy in the form of carbohydrates, fats, and proteins.

After one day without food, the body will have used up its carbohydrates, which are stored as glycogen in liver and muscle cells. After that, it's on to the fat reserves. Your average Joe/Jane, weight-wise, has enough fat reserves to live for four to six weeks without food. After that, the body begins to use its protein reserves (basically, the body itself). Body proteins are used up at a much faster rate than fat, and you could really only get another two to three weeks out of protein. At that point, however, you can't really call it living since so much irreparable damage has been done to the body, including the brain.

Bottom line: an average person could live for about eight weeks on water alone, give or take about a week for an over- or underweight person, respectively.

Alice

St. John's wort

Dear M,

What’s the word on St. John’s wort? Also known by its botanical name, Hypericum perforatum, this supplement is derived from a yellow flowering plant. It has been used — with mixed results — as an herbal remedy for a wide range of ailments, including mild to moderate depression, menopausal symptoms, somatization disorder (when mental experiences are converted into physical symptoms in the body), and wound healing. Research suggests that St. John's wort raises levels of serotonin, norepinephrine, and dopamine (different neurotransmitters that help boost morale and mood), but the active ingredient that produces this effect is still unknown. More research is needed to better understand how St. John’s wort works and what beneficial effects it may have on health. You also asked about the recommended dosage for this supplement. How much of the supplement to take and the number of times you'll need to take it daily will vary depending upon the condition you wish to treat.

Although the evidence is mixed, there are a number of studies that suggest St. John’s wort can be effective in treating depression without the side effects common to traditional anti-depressant medications (It’s good to note that it’s not recommended for the treatment of severe depression). Unlike prescription anti-depressants, which can cause side effects such as lowered sex drive and delayed ejaculation and/or orgasm, the same sexual side effects have not been associated with the use of St. John's wort. However, this does not mean that the supplement is free from potential adverse side effects, some of which include:

  • Fatigue
  • Dry mouth
  • Dizziness
  • Vivid dreams
  • Headache
  • Skin rash
  • Gastrointestinal discomfort, such as diarrhea
  • Allergic reactions
  • Irritability
  • Restlessness
  • Increased sensitivity to sunlight
  • Confusion
  • Anxiety

Due to the lack of scientific evidence, it’s hard to know how taking St. John’s wort may affect different individuals. You may want to be especially wary of taking this supplement if you’re:

  • Taking prescription medications. Anti-depressant medications, monoamine oxidase inhibitors (MAOIs), and HIV/AIDS medications combined with St. John’s wort can lead to possibly dangerous interactions. Additionally, St. John’s wort can affect how the body metabolizes medicine, which may make certain medications less effective. If you’re using any other medications, prescription or otherwise, it’s best to let your health care provider know before taking this herbal supplement.
  • Pregnant or breastfeeding. Limited research has been done on women who are pregnant or breastfeeding. Until more is known, women who are pregnant or breastfeeding are advised not to take St. John's wort.
  • Have certain health conditions. Components of St. John's wort may raise blood pressure, possibly resulting in a stroke. Those who are already at risk of high blood pressure should be especially cautious.

As a rule, it’s helpful to remember that "natural" does not necessarily mean safe. Since St. John's wort is an herbal supplement and not regulated by the U.S. Food and Drug Administration (FDA), the quality of the supplement may vary. For more even more detailed information, check out the National Center for Complementary and Alternative Medicine website. Before trying St. John's wort, or any other natural supplement, it’s recommended that you talk with your health care provider. Doing so may help you gather all of the necessary information to decide wort the best course of action is for you.

Alice

For more information or to make an appointment, check out these recommended resources:

Medical Services (Morningside)

Student Health Service (CUMC)


How to eat your veggies, even if you don't like them

Dear Reader,

Eating fruits and vegetables is an essential part of maintaining good health. In 2011, the USDA launched its most recent food guide called Choose My Plate. Most health professionals and health promotion organizations, including the USDA, recommend eating at least five servings of fruits and vegetables daily. Or, in the case of the Choose My Plate campaign, make half of your plate fruits and vegetables.

Since eating vegetables is not very appealing to you, let's start by discussing ways to incorporate some essential vitamins and minerals into your diet via fruit. Look to a wide variety of fruits to take in more vitamins, minerals, and phytochemicals, which are plant substances that may ward off heart disease and certain forms of cancer. For example, a fruit salad composed of oranges, assorted berries, grapes, kiwi, bananas, apples, and peaches with fresh lime juice squeezed over it can be enjoyed as a delicious part of any meal or on its own as a snack. A piece of fruit, such as an apple or a pear, is also an excellent dessert and can be paired with protein, such as nut butter or cheese, to make a well balanced snack.

Now let's move to the incorporation of vegetables in a positive way. Vegetables can taste bitter, particularly when eaten raw. A good place to begin may be experimenting with roasting a few different vegetables to see what you may like. Roasting vegetables brings out their sweetness via a process called caramelization, which reveals the sugars in vegetables, causing them to taste sweeter. This works particularly well with root vegetables, such as onions, potatoes, sweet potatoes, turnips, and carrots. To roast vegetables, simply cut them into one-inch squares, toss with olive oil, salt, and pepper, place on a baking sheet, and put in an oven at 450 degrees for 30 to 40 minutes, tossing and turning throughout cooking. You will know they are done when they are golden brown, slightly crispy on the outside, and soft on the inside. Broccoli and cauliflower are also delicious when roasted. Feel free to experiment by adding grated parmesan or other cheeses, herbs, and spices to the vegetables after roasting. You can also look to "sweeter" vegetables, such as corn, peas, tomatoes, and carrots and incorporate them into pasta or rice dishes or put them together to make a salad. The get balanced! nutrition initiative offers some recipes to get you started, such as the Cilantro Corn Tomato Salad.

It is also possible to disguise vegetables in your food, similar to the way some parents do when their children don't eat their veggies. This is typically done using vegetable purees, which can be made at home simply by microwaving a vegetable and then pureeing it, or can be found in the freezer section (most often found are pureed sweet potatoes or squash) or as jars of baby food in the children's section of your grocery store. Purees can be added to stew, soup, pasta sauce, baked goods, etc.; the options are endless. There are several good cookbooks available that offer recipes that incorporate vegetable purees. You can also sneak in an extra veggie by making fruit smoothies with spinach added in — all you'll taste is the fruit!

In addition to purees, you can also incorporate vegetables into other foods. Examples include:

  • Make omelets with tomatoes, peppers, and/or mushrooms — be sure to sauté the vegetables first before adding the eggs.
  • Add broccoli and/or olives to your pizza.
  • Add chopped spinach and/or grated carrots and onions to turkey burgers or meatloaf.
  • Mix chopped carrot and celery into tuna or chicken salad.
  • Choose soups rich in vegetables, such as Minestrone or Gumbo.
  • Add peas, carrots, and/or zucchini to rice pilaf.

It's difficult to "force" yourself into liking a specific food, especially if you are turned off by the taste. Luckily, you can choose from a variety of vegetable options and cooking methods. Keep an open mind (and mouth), and perhaps you will come to enjoy some of these foods!

For more tips about healthy eating, fruits, and vegetables, check out the Optimal Nutrition section of the Go Ask Alice! archive, learn more about the tools from Choosemyplate.gov.

Alice

Quick and healthy bag lunches

Dear S,

If you are what you eat, being healthy and time efficient sound like great qualities to have! Whether your motivations include saving time or money, improving your nutrition, maintaining or losing weight, or fostering your culinary skills, preparing your own lunch is a grand idea! Doing so can be a way to cater to your individual needs, nutritionally and conveniently, and to energize you through your busy days at school and beyond. With everything else that’s on your plate, preparing nutritious foods may seem like a challenge. However, with a few easy and balanced tips, you’ll be savoring a tasty lunch in no time.

First, a little review of the food groups may serve up some hot and cool lunch options. Main food groups include:

  • Fruits, naturally sweet and juicy, are great as salad ingredients, sides, or snacks. Grab a fruit that comes with its own wrapper (e.g. apples, oranges, bananas) or a small container of grapes or cut melon. Dried and canned fruits may also make for portable options.
  • Grains come as whole and refined grains. Whole grains use the entire kernel of the grain (e.g., whole wheat flour items, brown rice, oatmeal, popcorn). Refined grains have been milled to remove their bran and germ (e.g., white flour, white rice, white bread, pasta, noodles). They're great for sandwiches, wraps, noodle or rice dishes, and snacks.
  • Vegetables (raw, cooked, fresh, frozen, or canned) are easy to transport and are nutritious! Convenient versions include bite-sized vegetables (think baby carrots or cut celery sticks), salads, wrap fillers, soups, and potato dishes.
  • Meat and beans make great sandwiches or wraps with turkey, lean ham or roast beef, nut butter, fish (e.g., tuna, salmon), or hummus (chick pea spread/dip). They're hearty and complement most grains and vegetables.
  • Dairy products like milk, yogurt, and cheese (e.g., string cheese, cottage cheese) make for portable lunch items high in calcium. Try incorporating low-fat versions with less or no added sugar. Calcium-fortified non-dairy products may also be an option.
  • Oils and fats are part of a healthy diet, but use oils, fats, and their products (e.g., mayonnaise, butter, margarine, lard, animal fat, shortening) sparingly. Avoid trans-fat and limit the amount of food items high in oils and fats, such as some baked items (e.g., cookies, cakes), deep fried foods, and some packaged foods.

Suggestions for compiling easy and healthy lunches include:

  • Make it a combo meal! Try incorporating three or more food groups into a meal. Focus on fruit, vary your vegetables, consume calcium-rich foods, and make half of your grains whole ones. A sample menu may be a whole wheat pita stuffed with chicken breast, hummus, and spinach with a side of a low-fat yogurt cup and an apple.
  • Keep it simple. Whole, unprocessed ingredients make for easy preparation and high nutrition. Try having a sizeable stock of fruits, vegetables, nuts, beans, grains, and lean meats as basics for your lunch combinations.
  • Limit sweets and fats. Try to limit food items high in added sugar and fats, such as soda, cookies, candy, some snack bars, and deep fried items.
  • Make it up ahead of time. If you’re a top chef, make bigger batches of your famous dishes so that you can portion out meals for several days or freeze some for later use. Not a cook? No problem! Give wraps and salads a try.
  • Rotate your menu. Doing this will ensure that you won't get bored of eating the same thing each day, and this may help you incorporate a full range of food groups.
  • Remember: Safety first! Wash your hands while preparing and eating. Properly prepare your foods to appropriate temperatures before eating them. If you have access, store your lunch in appropriate temperatures to avoid having your food spoil. An insulated, reusable lunch bag with a reusable cold pack may help you keep your lunch safe and stay green!

For more information about creating a healthy lunch, check out ChooseMyPlate.gov for more tips and a personalized eating plan. You might also get your friends involved in the planning process. Ask them about their favorite quick and healthy lunches and trade ideas. These make for nutritious conversations and fruitful times with others. Bon appétit!

Alice

For more information, check out this recommended resource:

get balanced! Columbia University's Guide for Healthier Eating


Ginkgo — what d'ya thinko?

Dear What D'Ya Thinko About Ginkgo,

Gingko (Latin name, Ginkgo biloba) has been part of Chinese traditional medicine for thousands of years. It is extracted from the leaves of the hardy ginkgo biloba tree and is available in a variety of forms, including teas and tablets. Proponents of ginkgo believe that consuming the leaves increases cerebral blood flow and prevents the lumping of platelets in brain tissue. They also believe that ginkgo has other health benefits, such as slowing memory loss, improving cognitive ability, and curing conditions such as asthma, PMS, multiple sclerosis, and sexual dysfunction. For one herb, that's quite a resume!

While some claims on the Ginkgo plant may have some merit, not all are backed by research. Some studies have found that ginkgo biloba has positive effects on cognitive ability, though others have found that this may not be true. Ginkgo has been found to have possible antioxidant properties, which means that it may help the body fight free radicals. Free radicals in the brain attack healthy cells, stealing the cells' electrons. As an antioxidant, ingested ginkgo provides a target for these hungry cells, allowing them to steal ginkgo's electrons rather than from the healthy cells. Ginkgo has been found to be helpful in some patients with claudication (painful legs due to clogged arteries) and dementia. Despite these findings, more research is needed to establish ginkgo as the panacea that it's believed to be.

So, let's say you decide to ginkgo. You may be wondering about the recommended dose. For adults 18 and older, common dosage is typically around 80 to 240 mg, and may be taken two to three times a day (depending on the reason for use). It’s recommended that if you’re just starting to take ginkgo, it’s best to not take any more than 120 mg per day to avoid some gastrointestinal upset. Ginkgo might be safe for children, but it's probably a good idea not to give it to them unless it's under the strict supervision of a health care provider.

Ginkgo, though it is natural, may cause side effects, such as bleeding, headache, nausea, dizziness, diarrhea, and allergic reactions (some of which may be severe). Moreover, the U.S. Food and Drug Administration does not regulate ginkgo or other supplements. As such, it's recommended you ask your health care provider, if you are considering taking ginkgo, especially if you have a bleeding disorder or if you are taking any other medications/supplements. For more information about ginkgo, you may want to check out the section on supplements and ergonenic aids in the Go Ask Alice! Nutrition & Physical Activity archives.

Doing your homework on complementary and alternative medicine is a wise step to take — be proud of yourself for learning more info before you gink-go or gink-no.

Alice

A healthy model is a model of health

Dear N,

Rather than prescribing you a "model's diet," as there are probably as many of them as there are models (both healthy and unhealthy), a better suggestion would be to follow the guidelines for a model diet — that is, start by resisting the urge to compare yourself to other models. Focusing on what's healthy for you is the healthiest runway to strut on.

You have already taken a step in the right direction by taking good care of yourself and your health:

Exercising regularly is fantastic for health and wellness. For a well-rounded exercise plan, be sure to include both cardio and weight training workouts. Current recommendations for a healthy dose of exercise for adults include 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week, plus muscle-strengthening activities on 2 or more days per week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms).

Meeting with a nutritionist or dietician can help you figure out a specific eating plan tailored for your energy and nutritional needs. According to the USDA’s 2011 MyPlate Plan, a healthy diet for a typical woman aged 19-30 includes 6 ounces of grains (with 3 ounces coming from whole grains), 2.5 cups of vegetables, 2 cups of fruit, 3 cups of dairy products, 5 1/2 ounces of protein (lean meats and beans) and up to 6 teaspoons from the oil group. Recommendations for a typical man aged 19-30 includes 8 ounces of grains, with at least 4 ounces coming from whole grains, 3 cups of vegetables, 2 cups of fruit, 3 cups of dairy products, 6 1/2 ounces of protein (lean meats and beans) and up to 7 teaspoons of foods from the oil group. With a balanced diet, men and women can eat still eat sweets and treats in moderation and maintain a healthy diet.

Getting your beauty sleep is important — both on and off the runway! While six solid hours can be enough for some people, others, especially people in their late teens and early 20s, need as many as nine or ten to be completely rested and alert. For sleep tips, you can check out the A!Sleep Site.  

Only your dietician can tell you how often you should meet with her/him in a given period of time. In addition, you might also meet with a health care provider at your university's health service for a physical or check-ups to make sure that your body stays healthy while you continue with your eating, exercise, and would-be modeling plans. Columbia students can make an appointment to discuss their nutritional concerns online through Open Communicator, or by calling x4-2284.

Good luck with your modeling debut. Following the above tips can help you make a lasting impression along your path to becoming a model of good health!

Alice

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