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Nutrition Features

Back to Nutrition Basics

  • Eat three meals and two to three snacks daily. Make time for meals. Eating three meals per day plus snacks will give you energy that will last all day ad keep your metabolism active. Pack healthy portable snacks such as fruit or a granola bar when you are on the go.
  • Build meals around complex carbohydrates. Carbohydrate foods are the main fuel source for the mind and muscles. Complex carbohydrate sources are: whole wheat breads, cereals, pasta, and rice, beans, potatoes and other starchy vegetables.
  • Includeprotein sources at each meal. Protein sources provide essential amino acids, which are building blocks for body tissue. 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.
  • Limit high fat foods. Fats provide essential fatty acids, which help transport nutrients and provide energy. Some fat is fine, yet too much may provide extra calories to cause weight gain.
  • Limit high sugar foods. High sugar foods like soda pop, candy, and desserts are high in calories and very low in nutrients.
  • 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, then you are already partially dehydrated. Pack a bottle of water in your backpack.
  • A registered dietician can help. There are two dietitians on staff at the IPFW/Parkview Health & Wellness Clinic. Call 260-481-5758 or E-mail kieferj@ipfw.edu for an appointment. Free for IPFW students. The Health Clinic is also available to students for a small fee. To schedule an appointment with the Health Clinic call 260-481-5748.

Tips for Gentle Eating

  • Eat when you are hungry and stop when you are comfortably full.
  • Legalize food and eating. Give yourself permission to eat what you want when you are hungry. The key is moderation.
  • Eat sitting down in a relaxed environment without distractions. Stop when distractions are decreasing your eating awareness or increasing your pace of eating. Distractions include reading, watching TV.
  • Be aware of eating due to emotional issues. Be aware of food avoidance due to emotional issues.
  • You do not have to eat everything now. You can have it later when you feel hungry again.

Nutrition Resources