FOR YOUR HEALTH: Tips on eating right when on your own – Times-News
Carly Metcalf
Leaving home for college, technical school, a new job or missionary work is a significant life change for many young people. This transition often changes diet, especially for those living with a built-in food system at home. Parents, for instance, may have been a positive influence nutritionally throughout a child’s life. In light of these changes, here are three practical tips to help young adults maintain a healthy diet while living independently.
First, it’s crucial to ensure you are eating enough! It’s not uncommon to hear of young adults skipping meals due to stress, diet culture, or a general change of environment. However, this can have a detrimental effect on your health and performance. Eating at least three times a day is essential. Studies have shown that breakfast consumption is correlated with higher educational performance. Starting your day with a meal or snack can push you to meet the day’s nutritional requirements and perform at your best.
Second, it’s crucial to prioritize fruits and vegetables — fiber-rich foods. Fiber keeps you full and satisfied and helps maintain stable blood sugar levels. The convenience of cafeteria food and new restaurants can be exciting as you transition from home to a new environment. While enjoying this change is important, remember your fiber-filled foods! They are especially beneficial when staying up late, studying, and socializing. A simple way to incorporate more fruit is to start your day with blueberries on a bowl of granola or even a banana while walking to class or work.
Third, ask yourself, “What does my body need?” instead of “What do I need to cut out of my diet?”. Young adults are at an increased risk for eating disorders. Big life changes and stress often result in people trying to find something to control, such as food. The National Eating Disorders Association estimates that between 10 and 20% of women and 4 to 10% of men in college suffer from an eating disorder, and rates are on the rise.
There is no “right” way to eat. Every situation is different. You can, however, do things to improve the quality of your diet, such as eating enough, increasing fruits and vegetables and listening to your body’s nutritional needs. Above all, if you are preparing for a big life change, it’s important to be flexible and gentle with yourself. The tips discussed are a good foundation for giving your body the energy to move gracefully to your next chapter.
Carly Metcalf is a registered dietitian and health coach at Blue Cross of Idaho. She completed her undergraduate degree in Nutrition and Dietetics at Oregon State University. Her goal is to help members feel empowered to reach their nutrition goals with support and education. In Carly’s free time, she enjoys skiing, hiking, cooking and spending time with her family.
#lee-rev-content { margin:0 -5px; }
#lee-rev-content h3 {
font-family: inherit!important;
font-weight: 700!important;
border-left: 8px solid var(–lee-blox-link-color);
text-indent: 7px;
font-size: 24px!important;
line-height: 24px;
}
#lee-rev-content .rc-provider {
font-family: inherit!important;
}
#lee-rev-content h4 {
line-height: 24px!important;
font-family: “serif-ds”,Times,”Times New Roman”,serif!important;
margin-top: 10px!important;
}
@media (max-width: 991px) {
#lee-rev-content h3 {
font-size: 18px!important;
line-height: 18px;
}
}
#pu-email-form-breaking-email-article {
clear: both;
background-color: #fff;
color: #222;
background-position: bottom;
background-repeat: no-repeat;
padding: 15px 0 20px;
margin-bottom: 40px;
border-top: 4px solid rgba(0,0,0,.8);
border-bottom: 1px solid rgba(0,0,0,.2);
display: none;
}
#pu-email-form-breaking-email-article,
#pu-email-form-breaking-email-article p {
font-family: -apple-system, BlinkMacSystemFont, “Segoe UI”, Helvetica, Arial, sans-serif, “Apple Color Emoji”, “Segoe UI Emoji”, “Segoe UI Symbol”;
}
#pu-email-form-breaking-email-article h2 {
font-size: 24px;
margin: 15px 0 5px 0;
font-family: “serif-ds”, Times, “Times New Roman”, serif;
}
#pu-email-form-breaking-email-article .lead {
margin-bottom: 5px;
}
#pu-email-form-breaking-email-article .email-desc {
font-size: 16px;
line-height: 20px;
margin-bottom: 5px;
opacity: 0.7;
}
#pu-email-form-breaking-email-article form {
padding: 10px 30px 5px 30px;
}
#pu-email-form-breaking-email-article .disclaimer {
opacity: 0.5;
margin-bottom: 0;
line-height: 100%;
}
#pu-email-form-breaking-email-article .disclaimer a {
color: #222;
text-decoration: underline;
}
#pu-email-form-breaking-email-article .email-hammer {
border-bottom: 3px solid #222;
opacity: .5;
display: inline-block;
padding: 0 10px 5px 10px;
margin-bottom: -5px;
font-size: 16px;
}
@media (max-width: 991px) {
#pu-email-form-breaking-email-article form {
padding: 10px 0 5px 0;
}
}
.grecaptcha-badge { visibility: hidden; }
