When it comes to food you’re asked to count many things. Count fat. Count calories. Count servings. There’s a lot of numbers, and a lot of conflicting advice about what is healthy eating. Planning what goes on our plates can feel overwhelming.

Here at the Health Center, we want to make healthy eating simpler, so we’re asking you only to count to ten.  Our Top 10 Nutrition Notes can help you prepare meals, make selections at the caf, and eat out in style. Eating is one of the greatest pleasures in life, and eating well is one of the greatest gifts you can give yourself. So don’t sweat the details. If you can count to ten, you’ll be just fine.

1.  Variety
When you plan your plate, strive for a balance between carbohydrates, fats, and proteins. You need all of them in a healthy diet, so be cautious of fads that tell you to load up on protein, eliminate fat or restrict carbohydrates. The key is to choose the most healthful versions of these foods. Our tips will help you make the best choices.

2.  Fats
Fat is good for us– the right fat that is. The fats found in olive oil, nuts, avocados, and fish give you energy, keep your skin healthy, and provide protection from chronic diseases. So why the fuss about low fat diets? Two reasons. First, fat has a lot of calories, so we need to keep it between 20% - 30% of our total daily calories. Second, the kinds of fats that most people eat are saturated fat (found in meat and whole milk), and hydrogenated oils (found in processed foods). These types of fat can increase the risk of chronic diseases. Luckily choosing good fats is easy and delicious. If you eat in the caf, sprinkle sunflower seeds on your salads. Dip your bread in olive oil instead of butter. Try natural peanut butter sandwiches. And if you cook on your own, use olive oil for sautéing and baking.

3.  Carbs
A healthy diet contains 5 to 9 daily servings of high quality carbohydrates, such as whole grains. Unlike white flour or white rice that cause energy slumps and weight gain, whole grains provide lasting energy, fiber, and nutrients. Choose foods whose labels say "made with whole wheat flour," rather than "wheat flour," or "unbleached flour." In the caf, feast on barley soups, oatmeal, or high fiber cereals, and go light on overcooked white flour pasta. At the grocery store, look for whole wheat pita bread, brown rice, and whole wheat pasta. Need a late night snack? Try air popped popcorn. It counts as a whole grain!

4.  Color
The same pigments that make carrots orange, tomatoes red, and blueberries blue have many powerful health benefits from bolstering your immune system to preventing cancer. A general rule of thumb is the more vibrant the color the healthier the food. Aim for 5 to 9 servings of different colored fruits and veggies each day.

5.  Protein
When it comes to protein, you’ve got to look at the whole package. Plant proteins, like beans, grains and nuts, offer protein plus they provide valuable nutrients and fiber. Fish, especially cold water fish like wild salmon, have healthful omega three fatty acids, and skinless chicken and eggs contain important minerals. Try to minimize your consumption of poultry with skin, whole milk and cheese, pork, and beef. While they are excellent sources of protein, they also contain a lot of calories and saturated fat.

6.  Labels
Food labels are your road map to making good choices. First, look at the serving size. Often they are deceptively small, so if you know that you will eat more than one serving you will need to do some multiplication to get the accurate number of fat and calories. The healthiest foods have the shortest and simplest labels. If it takes you more than 10 minutes to read the label, or if you need a chemistry book to decode the ingredient list, chances are the food is better left on the shelf. For example, pass on anything whose label says the word hydrogenated. Hydrogenated oils, also known as trans fats, are a chemical concoction created to give processed foods a long shelf life. They are found in chips, crackers, breads, muffins, margarine, you name it, and they contribute to many chronic diseases.  See tip #2 for suggestions about healthier fats.

7.  Enjoy
How we eat is often as important as what we eat. With stress and busy schedules, sometimes it’s unavoidable to sneak a snack while driving or running to class. Yet when we stop and really savor our food, not only is it more enjoyable, but studies show that people often eat smaller portions and make healthier choices. One meal to be sure to savor is breakfast. People who eat breakfast have more energy, snack less, and maintain a healthy weight. Schedule small balanced meals frequently throughout the day for optimal nutrition and pleasure.

8.  Water
Aim to drink six to eight glasses of pure water a day. Sparkling water, herbal tea, and diluted fruit juice will also meet this goal. Alcohol and caffeinated soda actually dehydrate you while slyly adding unwanted calories. One can of soda a day can become a 15 pound weight gain in one year.

9.  Bones
Eating for strong bones requires a comprehensive approach. Strong bones need calcium, magnesium, vitamins D and K plus weight bearing exercise. In other words, everyday include leafy green vegetables, sunlight, exercise, and a calcium source such as non fat dairy products, calcium fortified orange juice, enriched soy milk, or canned fish. In addition, avoid caffeine, soda of any kind, excess salt and excess protein. All can leach calcium from your bones.

10. Move
What you eat is only one half of the equation. You must also exercise. Thirty minutes of exercise on most days of the week is a good beginning goal. Walking, running, dancing, and biking will get your heart pumping. Also consider weight training. It builds muscle, strengthens bones, and increases your metabolism. For more information about exercise, or to develop an exercise program, contact the Health and Fitness Center.