Duke University Dining

Healthy Eating at Duke

What Is Healthy Eating?

Most people equate healthy eating with the food guide pyramid. Even though this is an excellent representation of how to eat nutritiously, it does not encompass the total meaning of healthy eating. Healthy eating has to do with more than just food. Healthy eating has to do with when you eat, how often you eat, the role food plays in your life, how you use food and how you think about food. Whether you love food or hate it, whether you live to eat or eat to live, food plays a key role in all of our lives that extends beyond the parameter of a pyramid. The pyramid is a guide to help people make more nutritious food choices. Healthy Eating is about eating well, feeling good and enjoying the food that you eat

Clearly it might appear that eating healthfully should be easy, and yet it is often quite difficult. If knowledge were the motivating factor, then many Americans would be eating nutritiously. Unfortunately that is not the case. It is often not a lack of information that prevents change but rather the lack of action to change that limits us. Remember, knowledge and behavior change are two different things.

Since coming to Duke many of you may have experienced the challenge of eating healthfully, first hand. Having to make your own food choices at designated times of the day, along with the expectations of academia and a new social environment has really put food and eating in a new perspective. Many of you may be coming from an environment where your meals were prepared for you and you were called to the table when it was time to eat. At the same time, you assumed that what was served was fairly well balanced and basically met your needs. Now you find yourself in an environment where the food may be different, the selections more varied, the options not always to your liking and no one telling you when it’s time to eat – other than knowing that Dining Services will close at certain times. So, how can you stay healthy and eat well?

Before making any changes, you have to know what your habits were before coming to Duke in order to see what has changed. Did you typically eat three meals per day and now you’re only eating one? Did you only eat meals and never snack and now you live on snacks? Are you still eating the same types of foods you ate at home, or have your choices changed along with everything else?

Once you have made an assessment of the problem areas, develop a strategy for change, but start with the basics. If you’re only eating one meal per day, try to make it at least two and a snack, or better yet three meals. Studies have repeatedly shown that people who eat breakfast are more alert and better prepared for the day. People who skip meals are more likely to over eat and have greater difficulty managing their weight. Some people prefer to eat many small meals throughout the day, which is equally as healthy or even more so, than three meals.

Meal Composition
Ideally, each meal should be a combination of carbohydrate, protein and fat. Each of these nutrients serve a vital role in meal satisfaction.

Carbohydrates are used primarily by the brain and muscle tissues and are metabolized more quickly than protein and fat. They help to keep blood sugars level and keep you feeling more alert and energetic.
Protein digests a bit more slowly and usually doesn’t impact your blood sugar level for at least an hour or two – thus they "pick up where carbohydrates leave off".
Fat provides you with some essential building blocks, it adds wonderful flavor and taste to food and helps to keep you feeling full longer. However, because it has virtually no impact on blood sugar levels you might feel like eating again within a few hours of a high fat, low carbohydrate meal.

Lunch is often the most challenging meal. Many students skip lunch because their class schedule doesn’t allow them the time to get something to eat. Think about that when you get up in the morning. If you aren’t going to have time to eat for at least four or more hours, bring something with you, or keep something from breakfast that you can eat during the day. If your professors permit you to eat during class, do so. Just make sure that you have something available to eat. Also, be realistic about your food choices. A salad with fat-free dressing or a frozen yogurt is not going to be sufficient to carry you through the day. Better choices would be a bean or chicken burrito, a sandwich on bread or a bagel, a salad with low-fat dressing and a roll and some fruit or cheese pizza. During the day is when you will need most of your energy, which is when you should be doing the majority of your eating. Most people make dinner their largest meal because this is when they have the time to sit down and socialize. There is nothing wrong with that, but then tailor your meals during the day accordingly, but don’t skip meals in anticipation of dinner. Dinner choices on campus are varied and can easily provide you the nutritious meals you need.

If your day doesn’t end until midnight or later, then bear in mind, it’s o.k. to have a snack in the evening. If your last meal was at 7:00 and now it’s 1:00 a.m, it’s normal to be hungry again. Have one slice of pizza or a bowl of cereal with milk or some crackers with peanut butter. There is nothing wrong with eating later in the evening, it’s what and how much you choose to eat that can make the difference.

If you have questions or concerns about your food choices or eating habits, Duke has resources available to help you. Duke’s Counseling and Psychological Services (CAPS) can provide you with an opportunity to talk to someone about your concerns. Student Health Nutrition Services provides you with an opportunity to talk to a dietitian about your food choices and eating habits. Feel free to call 681-WELL to schedule an appointment with the dietitian or 660-1000 for CAPS.

Last updated November 15, 2002
Please send comments/questions to dining@notes.duke.edu