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Get your plate in shape

By Tia Rhodes, Nutritional Science Major
On May 7, 2012

The next time you sit down for a bite to eat in the new cafeteria, Jazzman's, or WOW, take a look at your plate. If you are staring at a hamburger, fried chicken wings, cookies, or fries you need to re-evaluate your plate. Eating fried foods containing limited nutritional value leads to obesity, atherosclerosis, stroke, diabetes, and high cholesterol later in life. As Tuskegee University students, we all struggle to get enough food into our bellies (stomachs) due to the limited food choices and a college budget. Then, we have to make sure it is nutritious. Below are a few tips to help you stay on track for maintaining a healthy plate.

Make half your plate fruits or vegetables
• Add colorful fruits and berries to your yogurt or breakfast cereal
• Eat a variety of dark green, red and orange vegetables

Make at least half your grains whole grains
• Choose brown rice and whole wheat pasta when cooking
• Switch to 100 percent whole grain breads, cereals, and crackers

Switch to fat free or low fat milk

Cut back on sodium and empty calories from foods high in fat and sugar
• Drink water instead of sodas, coffees and teas
• Season foods with spices or herbs instead of salt
• Use olive oil, canola oil, or sunflower oil in place of butter or shortening when cooking

When we go to fast food restaurants it is often difficult to know what a healthy food choice is. Here are some healthy choices for Tuskegee students when you have to get a meal on the go:

Taco Bell
Taco Bell Taco Salad (without the shell, sour cream, or cheese): 330 calories, 13g fat (5g saturated fat)
Bean Burrito: 380 calories, 12g fat, and 28.9 % fat

Subway
Subway 6" Roast Beef Sub (on whole wheat bread with veggies, no mayo): 290 calories, 5g fat (2g saturated fat), 15% fat

KFC
KFC Original Recipe Chicken Breast (with breading and skin removed) and a side of green beans: 190 calories, 4.5g fat (1.5g saturated fat)

McDonald's
McDonald's Hamburger (pickles, onions, ketchup, mustard): 260 calories, 9g fat (3.5g saturated fat), 32% fat

Burger King
BK Broiler Original Chicken Sandwich: 267 calories, 8g fat, 27% fat


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