Nutrition Basics: Caire Rd London Registered Dietitian

Nutrition Basicsemily Caire Rd Ldnregistered Dietitiannutritionists

Nutrition Basics Emily Caire, RD, LDN Registered Dietitian/Nutritionist Student Health Center Wellness and Health Promotion About the Student Health Center Medical Clinic Mental Health Services Wellness and Health Promotion A healthy eating plan can… Improve brain function and energy levels Maintain a healthy weight range Prevent disease Manage health conditions Enhance physical performance Energy Requirements Varies by individual Moderately active people, 18 years and older ,400 calories (female) calories (male) Depends on weight goals, activity level and an individual’s age and size 3,500 calories = 1 pound +500 calories per day for weight loss or weight gain Calories - one piece of the puzzle Also consider… Balance of nutrients Nutrient quality Timing of meals Moderate portions Different Types of Nutrients Macronutrients Carbohydrate Protein Fat Micronutrients Vitamins Minerals Water Provide energy to the body Support the energy cycle and cellular function Carbohydrates Primary Function Primary source of energy for all body functions and muscular exertion Energy Value 4 calories in 1 gram carbohydrate Dietary Reference Intake (DRI) 40% to 60% of total calories Sources of Carbohydrates Simple (sugars) Food Sources Fruits and Juices Milk Yogurt Refined/Sweeteners Cane/Corn/Rice sugars Honey Agave nectar Syrup Candy and other sweets Complex (starches) Grains (Whole and Refined) Wheat Barley Rye Quinoa Bread, Cereal, Rice, Pasta, Snacks Vegetables Non-starchy (minimal) Starchy Protein Primary Function Build and repair muscle and other tissues Promotes fullness Energy Value 4 calories in 1 gram protein Dietary Reference Intake (DRI) 10% to 35% of total calories Sources of Protein Animal Beef Pork Poultry Fish Seafood Eggs Dairy Plant Beans Nuts Seeds Soy Fat Functions Concentrated source of energy and source of essential fatty acids Energy Value 9 calories in 1 gram fat Dietary Reference Intake (DRI) 20% to 35% of total calories Sources of Fat Saturated: Butter Meat Dairy Cheese, ice cream, milk Coconut/Palm oils Trans Margarine (hydrogenated oils) Vegetable Shortening Fried foods Pastries/Snacks/Crackers Oils Olive, Canola, Grapeseed, Vegetable, Corn, Peanut Oil-based dressing Mayonnaise Margarine (without hydrogenated oils) Nuts and Seeds Avocado Saturated and Trans Fat Unsaturated Alcohol 7 calories in 1 gram alcohol Has no nutritive value Instantly absorbed into the blood stream Metabolized by the liver into triglycerides (blood fat) Triglycerides stored in adipose (fat) tissue A serving of alcohol (1) 12 oz beer (1) 1.5 oz shot liquor (1) 5 oz glass wine (5 glasses per bottle) Water Functions Helps cool the body Transports electrolytes and nutrients Recommended intake Depends on the individual and their activity level As many as two quarts of water per hour can be lost during exercise For every pound lost during exercise, hydrate with 2 cups of water Essential Nutrients: Vitamins Primary Function Facilitate metabolism Aid in disease prevention Water-soluble vitamins B vitamins and vitamin C B6, B12 and folate stored within the body Fat-soluble vitamins Vitamins A, E, D and K Absorbed with fat and stored in fatty tissue 15 Essential Nutrients: Minerals Important functions in the body Fluid balance Bone health Proper muscle contraction Helps regulate growth, development and metabolism Adequate amount of minerals are obtained from a balanced diet 16 Nutrient Deficiencies Vitamin B12 Calcium Zinc Contributing factors: Schedules (classes and jobs) Access Lifestyle changes Finances *These are only common nutrient deficiencies found among college students with a diet that lacks variety. Nutrient deficiencies are individualized to an individuals diet, lifestyle, and medical condition. Work load from classes paired with part time jobs and irregular class schedules often times leads students to choose high fat snacks instead of nutrient dense meals. Additionally, limited access to healthy foods, lifestyle changes, and lack of finances puts college students at greater risk for nutrient deficiencies like Vitamin B12, calcium, and zinc. These are only common nutrient deficiencies found among college students with a diet that lacks variety. Nutrient deficiencies are individualized to an individuals diet, lifestyle, and medical condition.

Paper For Above instruction

Maintaining optimal nutrition is fundamental to overall health, particularly among college students who often face unique dietary challenges. A balanced diet comprising macronutrients and micronutrients is essential to support physical, cognitive, and emotional well-being. This paper explores core nutritional principles, common deficiencies, dietary strategies, and the impact of social influences on eating behaviors within the context of college health.

Introduction

College students are at a critical juncture in establishing lifelong health habits. Despite awareness of healthy eating principles, dietary choices are frequently compromised by busy schedules, limited financial resources, social pressures, and lack of nutritional knowledge. Proper nutrition during this period not only enhances academic performance and energy levels but also mitigates the risk of chronic diseases later in life. This paper reviews the foundational aspects of nutrition, common deficiencies, eating behavior patterns, and strategies for fostering sustainable healthy habits.

Fundamental Principles of Nutrition

At the core of nutritional health are the macronutrients—carbohydrates, proteins, and fats—and micronutrients, namely vitamins and minerals. Carbohydrates serve as the primary energy source, particularly crucial during periods of cognitive exertion critical for students (Fernandes et al., 2018). Sources include fruits, vegetables, grains, and dairy, with complex carbs preferred over simple sugars for sustained energy release (McGuire et al., 2016). Proteins are vital for tissue repair, muscle development, and satiety, with key sources encompassing both animal products and plant-based options like legumes and seeds (Young & Pellett, 2019). Fats, especially unsaturated varieties found in nuts, seeds, and oils, support cellular functions and hormone synthesis while providing dense energy stores (Mozaffarian et al., 2018).

Micronutrients: Vitamins and Minerals

Vitamins and minerals facilitate metabolic functions, support the immune system, and uphold structural integrity. For instance, vitamin B12 and iron are critical for neurological function and oxygen transport, respectively (Kleinfeld et al., 2017). Mineral deficiencies—most notably calcium and zinc—are prevalent among students due to dietary restrictions and lifestyle factors. Adequate intake ensures skeletal health, enzymatic reactions, and growth (Johnson et al., 2018). The importance of water—constituting about 60% of the human body—cannot be overstated, as it aids thermoregulation, nutrient transport, and waste elimination (Popkin et al., 2010).

Common Nutritional Challenges and Deficiencies in College Students

Based on recent studies, nutrient deficiencies such as vitamin B12, calcium, and zinc are prevalent among college populations (Galloway et al., 2019). Contributing factors include irregular eating schedules, limited access to nutritious foods due to financial constraints, convenience-oriented snacking, and dietary restrictions. Furthermore, the prevalence of poor dietary patterns, including high intake of processed foods and low fruit and vegetable consumption, exacerbates deficiencies (Nelson et al., 2018). Deficiencies in vitamin B12, often seen in vegan or vegetarian students, pose risks for neurological impairments (O’Leary & Samman, 2019). Calcium deficiency impairs bone health, increasing future osteoporosis risk, particularly in women (Kalkwarf et al., 2017). Zinc deficiency affects immune response and growth, further compromising health (Prasad, 2014).

Meal Timing and Dietary Strategies for Optimal Health

Meal timing critically influences metabolic health and energy management. Regular meal consumption—within an hour of waking and every 3-4 hours thereafter—helps stabilize blood glucose and supports cognitive function (Holt et al., 2017). Skipping meals, especially breakfast, correlates with increased obesity risk and decreased academic performance (Harnack et al., 2019). Incorporating a variety of food groups in each meal ensures adequate nutrient intake and satiety. Combining whole grains, lean proteins, and fruits/vegetables is recommended for a balanced diet (Huang et al., 2019).

Students should aim for at least three food groups per meal—such as grains or dairy, protein, and fruits or vegetables—and include at least two food groups in snacks, integrating protein or healthy fats (Gibbs & Cummings, 2018). Emphasizing moderation, portion control, and avoiding restrictive fad diets promotes sustainable habits. Planning meals ahead and choosing nutrient-dense options minimizes reliance on high-fat, low-nutrient foods.

Impact of Social Media and Media on Body Image

Media portrayals and social media significantly influence body image perceptions among college students. Studies indicate that exposure to idealized body types can foster negative self-evaluation and disordered eating behaviors (Harrison & Hefner, 2014). The widespread dissemination of images promoting thinness and muscularity leads to internalization of unattainable standards, especially among young females (Perloff, 2014). These influences contribute to body dissatisfaction, desire for restrictive diets, and increased risk for eating disorders (Tiggemann & Slater, 2014).

Eating Disorders: Types, Signs, and Risks

Eating disorders such as anorexia nervosa, bulimia nervosa, and binge eating disorder manifest through complex psychological and physiological symptoms (American Psychiatric Association, 2013). Anorexia involves severe caloric restriction, leading to dangerously low body weight, amenorrhea, and metabolic disturbances (Mitchell et al., 2014). Bulimia features recurrent binge-purging cycles, with signs including dental erosion, gastrointestinal discomfort, and electrolyte imbalances (Hooper et al., 2017). Binge eating disorder, characterized by episodes of uncontrolled overeating without compensatory behaviors, often results in weight gain and psychological distress (Hudson et al., 2007).

Early identification and intervention are critical, given the high mortality rate—an estimated 10% for anorexia alone—and associated health risks (Arcelus et al., 2011). College students are particularly vulnerable due to academic stress, social pressures, and body image concerns. Comorbidities such as depression, anxiety, and substance abuse complicate treatment (Steinhausen, 2009). The National Eating Disorders Association emphasizes multidisciplinary approaches, including psychotherapy, nutritional counseling, and medical management, tailored to individual needs (NEDA, 2023).

Strategies for Prevention and Support

Fostering a supportive environment involves education on healthy eating, body positivity, and risk awareness. Recognizing early warning signs and providing empathetic support can prevent escalation of disordered eating behaviors. Avoiding stigmatizing language and promoting open dialogue encourages help-seeking behaviors (Fairburn & Harrison, 2003).

Interventions should focus on promoting balanced nutrition, regular meal patterns, and physical activity. Incorporating psychoeducation about media literacy and critical appraisal of media messages helps mitigate the impact of unrealistic body standards (Perloff, 2014). For individuals identified at risk, multidisciplinary treatment involving mental health professionals, dietitians, and medical providers ensures comprehensive care.

Conclusion

In conclusion, optimal nutrition during college years is vital for cognitive, physical, and emotional health. Understanding the fundamentals of balanced diets, recognizing common deficiencies, and being aware of social influences contribute to healthier habits. Public health initiatives and campus resources can aid in early detection and intervention for eating disorders. Emphasizing moderation, variety, and positive body image forms the foundation for a lifetime of health and well-being.

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