As a college student, eating right can be difficult. Whether it’s from your mom or self-proclaimed experts on Instagram, there is varying and often conflicting information coming at you from every direction. In order to help us streamline this advice and separate right from wrong, Release asked the University’s registered dietitian, Alexa Schmidt, five of our burning, healthy-eating questions.
1) Do you recommend eating three big meals a day, or several small ones?
“It really depends on the person, and what’s gonna work for them … Consistency is the biggest key.”
Alexa suggests eating every three to four hours, with five hours as the maximum amount of time you should go between meals. Eating consistently throughout the day provides a constant fuel source, which in turn regulates blood sugar and helps maintain energy, focus and concentration. While Alexa thinks that this method is best, she understands that it’s not always realistic. If opting for three larger meals is more realistic for you, be sure to eat small snacks in between.
2) What are the healthiest places or stations to eat on campus?
“You can create a healthy meal at almost every station.”
If you want a quick option where you don’t have to put in much thought, Alexa suggests going to the stations in the resident dining halls that advertise wellness meals, such as Entrée in Chenango Champlain Collegiate Center (C4) and Chef’s Table in Hinman. Those meals have to meet certain caloric and nutrient criteria to ensure they are balanced. One of Alexa’s favorite stations, Simple Servings, which is located in the C4 and Appalachian dining halls, is also a great option. In the Marketplace, she cites Garden Toss and New York Street Deli as being good places to build a healthy meal. The deli serves a grilled eggplant sandwich complete with lettuce, tomato, an olive oil vinaigrette and two types of hummus. It is full of vitamins and minerals from the vegetables, as well as lean protein from the hummus and healthy fats from the olive oil.
3) When dieting, should people focus on restricting their intake of fat or carbs?
“I would say focus on your overall calorie intake.”
Alexa says there isn’t one particular nutrient that is the worst for you. She suggest eating whole grains, fresh fruits and legumes as sources of good carbohydrates. For healthy fats, try foods like avocados, olive oil and nut butters. Above all, portion control is the most important factor. Alexa shared that one white condiment cup in the dining halls equals four tablespoons. A stack of cards is the same size as a 3 oz. piece of meat, which is about half the amount of protein your body needs in a day. Being mindful of your portion size can prevent you from overeating.
4) What is your opinion on detox teas?
“I’m not a big fan of any detox products [or] supplements. Taking a look at your diet would be the first place to start.”
Instead of buying an expensive tea full of ingredients you don’t recognize, focus on having a balanced diet. Integrating whole grains, fruits, vegetables, lean proteins, healthy fats and water into your diet is a healthy, more natural alternative to these teas. Alexa suggests first asking yourself why you think you need a detox product and working from there. For example, if your reason is weight management, then limiting the amount of calories you eat would be more beneficial.
5) What is the most valuable nutritional information/advice you think college students should have?
“Balance.”
Balancing your day and your meals by adopting good habits is much healthier than buying a detox tea or going on an extreme diet to make up for your nutritional mistakes. Alexa says that making consistent, healthy choices is best. Make meals that include three to four of the food groups, and snacks that include one to two. Balancing your plate will get you the nutrients you need to fuel your day.
Alexa Schmidt offers personalized advice on topics ranging from sports nutrition to guidelines for vegetarians. Her office is located in the West Gym, Room 21.