Sick of eating out? Here’s a healthy guide to shopping

While it is possible to eat every meal out, it’s certainly not advantageous to do so…. While it is possible to eat every meal out, it’s certainly not advantageous to do so. Sometimes, it’s necessary to take a trip to the grocery store. How does a college student who lives off campus eat healthfully at home?

Ina Engel, Pitt’s dietician, works in the health education office of student health and helps students learn about eating properly. Engel said that while students who have come in to the office to consult with her want to eat healthfully, she recognizes that it’s a challenge.

Engel said that for her, helping other people eat properly is an individual thing, and that when students come in for help, she assesses what they’re eating already and tries to tweak it.

For example, if a student is eating spaghetti and tomato sauce very often, she suggests that they add a protein to the meal, like tossing kidney beans into the sauce.

The dietician said she has noticed “a trend that a lot of young people didn’t grow up cooking,” and that many people she has consulted with don’t know how to design a meal. For these people, the traditional ideal meal standard of meat, potato and vegetable – accompanied by a glass of milk, has not been tradition.

According to Engel, a proper meal consists of at least three food groups. “Otherwise, it’s a snack,” she said. A meal should contain protein, some carbohydrates and some fat.

She said, “All three of these nutrients have a bad rap,” referencing recent bad press, “but in moderation it’s all good for you.”

Engel also suggested that students use the food pyramid recommended by the FDA. “I know there are criticisms of the pyramid,” she said. “[For example,] it doesn’t show what a serving size is.” Someone who doesn’t read the literature carefully on the pyramid might think that a serving size is equivalent to one of guide’s illustrations – a load of bread in the carbohydrates section could appear to be one whole serving.

She said some people think they can’t eat six servings of spaghetti, a carbohydrate, per day, but that when she shows them what two servings looks like, most people agree that they could eat the small plate-sized portion three times a day.

Despite this criticism, Engel still agrees with its suggestions.

Once the idea of a round meal is established comes the tricky part: making it happen. In addition to the dietician, the health education office provides many resources for students who want to take a proactive step in their nutrition. The department offers literature on shopping properly and easy cooking as well as a cookbook library.

One pamphlet suggests an entire list of fresh fruits and vegetables as well as cereals and dried staples. Another suggests shopping for fresh fruit twice weekly. While these lists may set people on a path for healthful eating, they may not be all that practical for a busy college student or someone who doesn’t have much time to cook or eat.

For people who can’t use an entire bunch of bananas a week or those who can barely get to the grocery store, Engel suggests buying frozen vegetables and canned fruits as an alternative. She indicated that while buying these items frozen isn’t the best option, it’s still a better alternative to not getting any fruits or veggies at all.

Engel also said that other grocery store staples like milk and orange juice can be frozen, too, for use at a later date.

Once the shopping has been done, the health education department has many pamphlets that can be used as meal-planning guidelines.

The Allegheny County Health Department publishes a “Two-Week Low Fat Menu Plan,” copies of which are available at Pitt’s health education office. Each of the menu suggestions in the cooking brochure plans for an average of 1,600 to 1,800 calories with less than 30 percent of calories coming from fat. The menu also takes into account health-conscious levels of sodium and cholesterol.

The menus in the brochure take each day at a time and provide suggestions for breakfast, lunch, dinner and a snack. For instance, the menu for “Day 2” suggests oatmeal with raisins and cinnamon accompanied by a slice of toast and a cup of orange juice for breakfast, a spinach salad consisting of spinach, mushrooms, tomato and hard-boiled egg for lunch, tossed pasta with chicken and mixed vegetables for dinner and ginger snaps and one 1IR percent milk for a snack.

The meals are not vegetarian or vegan, and don’t consider other dietary restrictions, but the plan does offer suggestions that could suit a wide range of diets with small adjustments.

Another pamphlet available at the health education department plans for three days of “no-cook” meals. The term “no-cook,” is vaguely interpreted; the menu does call for some microwave cooking.

Engel also suggested that students consult cookbooks. “The trick is, they’re not always healthy,” she said. Books with “healthy” in the title are a good indication of what to look for, as well as ones written by dieticians.

Engel recognized that cooking is very difficult for students and single people, and she even said that it took her a long time to learn how to cook. But she also said cooking for oneself is the best way to get a healthful meal. She suggested that people who want to try to do this should try to cook once a week, just to learn.

She also mentioned a movement on the Internet dedicated to “once-a-month-cooking.” This cooking theory advocates setting aside one or two days a month to buy and prepare the food for four weeks.

Cooking may be difficult, but with the resources Pitt has provided its students, it shouldn’t be impossible.

Students can contact the health education office at (412) 383-1830 for a free consultation. For other health education resources, visit www.pitt.edu/~studhlth/.