STEVIE FUSCO/THE OBSERVER

A good way for Rams to eat healthier is to order customized bowls in the Ram Café.

As a student at Fordham University who is constantly exploring new healthy food options, I want to encourage my peers to do the same. 

The American Heart Association conducted a study around 2013, based on the results of the National Health and Nutrition Examination Surveys’ teen health cases. The outcome revealed that more than 80% of American adolescents live unhealthy lifestyles. Less than 1% of the 4,673 people from the study had a proper diet and several individuals were at risk for future cardiovascular problems,. according to Diana Hassan, Michigan State University Extension representative and journalist who wrote about this experiment.

The good news is, the health threats that come from poor dietary regimens are reversible. By modifying diets and understanding the nutritional value of foods and vitamins, students can improve their physical and mental health.

Let’s Keep It Real:

How many times has it been repeated that carbs are bad for us? While some foods that contain carbohydrates have a surplus of sugars and trans fats — such as white bread and rice — there is a better solution than cutting out carbs to eat healthier or lose weight. Carbohydrates are found in products that contain sugar, fiber and starch and are responsible for the glucose in blood that helps your brain in creating energy for your body. Without carbs, diseases and mental health problems may develop, as stated by health and wellness specialists Sarah Craig Haverland and Ellen Jones for Hopeway, a mental health clinic in North Carolina. 

Ingesting carbs every week is nutritious and useful for brain function. However, there are unhealthy carbs that the average college student may find unavoidable, such as instant ramen noodles.

Instant ramen is made with enriched wheat flour. This product is heavy in carbohydrates and gluten. Cup O’ Noodles is a popular ramen brand that is high in sodium, carbs and calories. Each serving of it is about 290 calories, has 1160 milligrams of sodium and 41 grams of carbs. This brand of ramen is considered an unhealthy carb as it is deficient in vitamins and elevated in sodium, which can cause cardiovascular problems.

A few alternatives to ramen that are made up of healthy carbohydrates and other macronutrients include quinoa, oatmeal and sweet potato. One cup of quinoa is about 222 calories. Quinoa also contains protein, which is good for your muscles and bones, and fat, which helps break down vitamins. Eating healthy alternatives like quinoa helps us gain more nutrients and keeps us full for longer.

Satisfying The Stomach:  

Our bodies need roughly two to three meals a day, each one containing a balanced portion of protein, fiber, carbs and fat. The simplest method in which Fordham students can achieve this is through the options at the Ram Café. 

For breakfast, order an omelet with spinach, cheese, onions and bacon or turkey bacon. This meal will help provide all the nutrients needed to start the day. Add a piece of multigrain toast as a healthy carb. 

Later on for lunch, customize a bowl with chicken, or Quorn’s meatless chicken, rice, black beans and add any of the vegetable options. With this is a well-balanced meal  with plenty of macronutrients and healthy calories.

Another way of incorporating nutrition in a diet is by eating whole foods. Some examples include fish, unprocessed meat, nuts, seeds, whole grains and milk. The consumption of whole foods can help one gain fiber, which can aid in weight loss and high cholesterol and blood pressure. Sufficient fiber intake fulfills the body’s needs and prevents overeating, according to dietitian Victoria Taylor, from the British Heart Foundation.

A carnivore diet can also provide the body with the right amount of macronutrients. One version of it is currently gaining attention on TikTok. This particular dish requires one serving of steak, eggs and avocado. This meal is about 500 calories in total and rich in the three necessary macronutrients: protein, fat and carbs.

The Coffee Epidemic:

Students are notorious for being coffee lovers. Although drinking coffee is an effective way to boost energy in the morning, ingesting excessive amounts of it can result in high cortisol levels. Cortisol is a fundamental hormone that modulates stress throughout the body. When cortisol levels are high, the body is overwhelmed by stress which can lead to weight gain, skin problems and poor mental health. 

Research from the journal of Psychoneuroendocrinology titled “Cortisol and development of depression in adolescence and young adulthood — a systematic review and meta-analysis” in 2022 stated that high cortisol in adolescents is linked to depression.

Cut down on the amount of coffee drinking and replace it with substitutes to decrease cortisol levels and reserve energy. Green tea, matcha and kombucha are examples of caffeine substitutes with health benefits. Each helps to reduce bloating, are rich in antioxidants and boost metabolism. Green tea leaves can help to revert negative bodily changes that stress can cause. For instance, if your skin is breaking out, green tea can help hydrate the skin and reduce acne.

Green tea and matcha options are both available at Argo Tea for Fordham students. 

Here’s The Thing About Nutrients:

Nutrients play a significant role in our bodies’ health.

It is important to balance the consumption of these nutrients daily. Little to no intake of nutrients may be the cause of fatigue or instability which could lead to health problems. Additionally, overconsumption of certain nutrients could cause bodily imbalances. For instance, immoderate use of iron or vitamin B can lead to overstimulation of red blood cell growth.   

‘I’m Craving Something Junky’:

Sweet cravings can be caused by low blood sugar. Cravings can be satisfied with fruit, cranberries, chia seeds, dark chocolate, peanut butter or greek yogurt. Salty cravings can be caused by stress and fulfilled with fatty fish, olives, seeds, lettuce and nuts. The more healthy food one consumes daily, the less unhealthy cravings they will have in the future.

Healthy eating corresponds with good mental and physical well-being. Although bodies need certain nutrients, using extreme dieting tactics is not a solution and can cause further health concerns. The goal is to be healthy and there is nothing wrong with having a treat here and there. Happy dining, Rams!