Healthy Eating
Facts:
- 27.4% of ASU students eat a variety of nutritious foods from each food group daily (whole grains, calcium-rich, protein-rich foods, and fruit and vegetables).
- 27.5% of ASU students usually consume 3 or more servings of fruit and vegetables daily.
- 4.5% of ASU students usually consume 5 or more servings of fruit and vegetables daily.
- 53.1% ASU students are in a healthy weight range based on calculations of their Body Mass Index (BMI).
Sources: American College Health Association. American College Health Association-National College Health Assessment: Arizona State University Metro Phoenix Campuses Spring 2018. Baltimore: American College Health Association; Spring 2018 (n=1,304).
Benefits of a Healthy Eating Style
- Increase your energy level
- Enhance your immune system
- Improve your stress response
- Fuel physical activity
- Enhance concentration
- Improve memory
- Prevent digestive problems
- Manage weight
- Reduce risk for heart disease, cancer and other health problems
Components of Healthy Eating
- Listen to your body
- Know your body's physiological hunger signals (lightheaded, headache, stomach growling), as opposed to psychological signals (social gatherings, emotional triggers, smelling food)
- Eat until you are content, not stuffed. Know when you have had enough. Remember that it takes about 20 minutes for your body to realize it is full.
- Fits into your lifestyle
- Healthy eating is a lifestyle; make it a part of your everyday behavior.
- Balance, variety, and moderation
- Include all the food groups to achieve balanced meals
- Choose and consume a variety of foods within each food group
- Know and eat appropriate portions of foods; nothing to extremes
- Don't deprive yourself of certain foods - just keep in mind portions!
Tips to develop healthy eating habits
- Schedule and plan regular meals and snacks.
- Eat until you feel content - take your time when you eat, and savor each bite.
- Incorporate into your daily eating: water, whole grains, fruits and vegetables, protein-rich foods, and beans/nuts/seeds.
- Take a daily multivitamin.
- Try some healthy snacks and recipes
- Notice the size and number of servings and the nutrient content of your food so that you know if you've achieved your nutrient goals.
- Read food labels and look at serving size, servings per container, nutrients and ingredients.
- Take note of your sensations of hunger and appetite and whether they vary in response to emotions, schedule, proximity to food, and external influences.
- Think of food as one part of life, not as the center of it. Don't over plan or overanalyze your meals; Bon Appetite!
- Sun Devil Dining provides full menus and nutrition information for dining centers on all four ASU campuses.
Sun Devil Dining Nutrition Resources
Sun Devil Dining Special Dietary Needs (food allergies, dairy- free, gluten-free, vegan & vegetarian, halal, kosher and organic) - Mobile App by Sun Devil Dining: Dine@ASU
Apple users: Download app here
Android users: Download app here - CampusDish Nutrition & Menu app
Apple users: Download app here
Android users: Download app here
Concerned about a friend’s eating habits? What can you do?
- Set an example of health by choosing nutritious foods and beverages.
- Identify your concerns in a private conversation
- Ask about their choices in a curious, non-judgmental way.
- Use conversation-starting questions such as “what were your favorite foods growing up?” “how has your eating style changed since starting college?” etc.
- Recommend talking with a registered dietitian, or other health professional
- Let your friend know that you care about them