Carnegie Mellon

Healthy Eating Guide

Healthy eating requires common sense, some pre-planning, and basic, sound nutrition knowledge. By following the guidelines listed below you will be able to meet your nutritional needs and maintain a healthy body weight. Believe it or not, your mom and first grade teacher were right!

Don't skip meals! Eat breakfast!

In fact, eat 3 - 6 meals/mini meals per day. Your metabolism will be more efficient and burn calories more effectively if you keep the "fires burning", so to speak, by eating every 3 - 5 hours. Eating small frequent meals will also help keep your blood sugar and energy levels steady.

Include sources of carbohydrates, protein, and fat at all your meals and snacks

Carbohydrates should make up 45 - 65% of your total daily calories. Carbohydrates supply energy to the body in the form of glucose, which is the only energy source for red blood cells and is the preferred energy source for your brain and central nervous system.  Fruits, vegetables, whole grains and fat-free or low-fat milk products are all important carbohydrate sources. Choose complex carbohydrates, like cooked, dried beans, peas, and lentils; whole grains and cereals like rice, bran, oats, couscous and barley; vegetables, including potatoes; and fruits. Complex carbohydrates are excellent sources of fiber, as well as vitamins and minerals.

Eat between 10 - 35% of your total calories as protein. Select low-fat protein foods like lean red meats; chicken and turkey breast without the skin that is baked, grilled or broiled; low or fat-free dairy products; eggs; fish and shellfish; cooked dried beans, peas and lentils; and tofu or other soy products.

Keep your total fat intake between 20 - 35% of your total calories. Fats and oils are necessary for a healthful diet and intakes less that 20% of total calories increase the risk of inadequate intakes of vitamin E and essential fatty acids. Reduce fried food intake by learning how to make low-fat food choices. Start by limiting your intake of saturated fat to no more than 10% of your total calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids such as fish, nuts, and vegetable oils.  

Eat your vegetables!

Eating 5 - 9 servings of fruits and vegetables a day along with other complex carbohydrates will give you the 20 - 30 grams of dietary fiber you need each day. That amount equals about 2 ½ - 4 ½ cups of fruits and vegetables daily. It will also help you meet your vitamin and mineral needs. Any and all fruits and vegetables are encouraged; in particular choose dark green and orange colored fruits and veggies several times a week.

Eating protein, complex carbohydrates and 5 - 9 servings of fruits and vegetables each day will help you meet your vitamin and mineral needs. Don't rely on supplements. Eat real food and use a multivitamin and mineral supplement only as added insurance.

Be physically active!

Be physically active on most days of the week for a minimum of 30 minutes. Moderate levels of activity, like brisk walking, do count. Physical activity can include short 10 to 15 minute bouts. The accumulated total is what is important for health and energy balance. Engaging in regular physical activity will also reduce stress, anxiety and provide an improved sense of well-being.

Balance the calories you take in with the calories you expend in physical activity

The less physically active you are, the fewer calories you need to eat to maintain your weight. Conversely, the more active you are, the more you must eat to maintain your weight. To maintain a stable weight, the calories you consume must equal the calories burned in physical activity. To lose weight, the calories you consume must be less than the calories burned - physical activity. To gain weight, the calories you consume must be greater than the calories burned with physical activities.

Portion control does count!

Serving sizes do make a difference. Eat twice the serving size and you get twice the calories and fat. Remember also, that fat-free does not mean calories free. Resist the temptation to eat in front of the TV, computer, while reading etc. You will get more satisfaction and pleasure out of your food if you pay attention to what you are eating! You may also be able to stop at the first sign of fullness and avoid overeating.

Remember: Water, Water, Water!

Include a full glass of water with all your meals and take a water break a few times a day. If you do not like to drink water, try adding a lemon wedge, or choose sugar free/calorie free flavored waters instead.

Avoid:

Too much sugar
Foods high in sugar are often high in fat and calories and devoid of vitamins and minerals, thus the name "empty calories". Eating an excess of sweet foods can also contribute to tooth decay. The major source of added sugar in our diet comes from our beverages and drink choices. Regular soda, energy drinks, specialty coffee drinks, sports drinks and other fruit based beverages contain as many calories as you may need or want for an entire meal. Think your drink! There are as many as 17 teaspoons of sugar in one 20 ounce regular soda.

Too much salt
Limit your sodium intake to 2400 mg/day. That's the equivalent of approximately 1 teaspoon of salt. Remember to count the sodium that's already in the foods you are eating, not just what you add at the table. Learn to look at the Nutrition Facts Label. Choose foods that are low in sodium, less that 140 mg or 5 % daily value (%DV) per serving.

Overdoing Caffeine
Caffeine gives you immediate energy, but you will pay for it with a rebound drop-off in energy later on. Remember we get energy only from the foods we eat. Caffeine in the late afternoon and evening can interfere with a good night's sleep.

Too much alcohol
If you drink, drink in moderation. Moderation means no more than 5 servings of alcohol per week. A serving is 1.5 ounces of pure alcohol, one 12 ounce beer, or one 4 ounce glass of wine. Excessive drinking can lead not only to health problems, but also to excessive weight gain.

Source: Adapted from Apple Promotions©, College Nutrition Handout 1, 2000.

Need Help?

If you would like more information on healthy eating, improving your nutritional intake, weight management or you have any nutrition related concern, call Student Health Service at 268-2157 to set up an appointment with the Nutritionist, or email questions to askrd@andrew.cmu.edu

Healthy Eating Resources:

American Dietetic Association; the nation's largest organization of food and nutrition professionals. ADA serves the public by promoting optimal nutrition, health and well-being. ADA members are the nation's food and nutrition experts, translating the science of nutrition into practical solutions for healthy living.

Go Ask Alice!  A health Q&A Internet service, It works to provide readers with reliable, accessible information and a range of thoughtful perspectives so that they can make responsible decisions concerning their health and well-being.

MyPyramid.gov –Steps to a healthier you. MyPyramid Plan can help you choose the foods and amounts that are right for you.

Cook It Quick! Cooking, Shopping and healthy eating information.

Fit Day –a free online diet and weight management journal.