Healthy eating

Diet tips from registered dietitian Andy De Santis:

Eat fruits and vegetables daily: These are the most important foods in the human diet. They help keep you nourished and full for minimal calories. Indulge in the minimally processed form — raw or lightly cooked with minimal oil, rather than deep fried or as a juice.

Plan your snacks ahead: If you know you have a long day away from your dorm, make sure you plan accordingly, otherwise you’ll be stuck with whatever is around, often unhealthy fare. Stock up on mixed nuts/seeds, granola bars, and lowfat Greek yogurt. Throw some cereal into a portable container, such as Cheerios or All Bran flakes, and just add milk. Learn how to cook at least

one healthy meal you like: Your best chance at eating well is to eat meals you prepare for yourself. This won’t always be possible, but from a nutrition and calorie perspective, there are very few fast-food establishments that compare to a quality home-cooked meal.

Learn what a healthy meal looks like. A healthy meal needs four components: some form of green vegetable; a whole grain or starchy vegetable such as brown rice, baked potato; and a healthy source of protein such as poultry, fish, red meat, tofu or lentils. Add a piece of fruit for dessert.

When you do eat out: Avoid heavily processed foods, including those drenched in sauces/dressings, have their skin removed (potatoes), are overcooked, or breaded.