Each month, Colgate Dietitian Deirdre Smith shares her thoughts on healthy eating and wellness on campus.
An approach to a healthy diet that doesn’t involve “dieting”
The promise of rapid weight loss is appealing, and it’s easy to be pulled into one of the many fad diets that are being promoted today; however, research shows that up to two-thirds of weight loss from dieting is regained within a year, and most people return to their pre-diet weight, or more, within five years. 
Although diet is only part of an equation that also involves physical activity, sleep, and stress reduction, a healthy, balanced meal plan will help manage your weight and will support a healthier lifestyle more than a specific diet that eliminates certain foods. The basics of a healthy diet include eating a mix of proteins, carbohydrates, and healthy fats, while also ensuring your body is getting enough vitamins and minerals.
The USDA’s MyPlate is a simple guide that can be referenced to create a balanced meal. Based on their advice, aim to fill half of your plate with fruits and vegetables and half with grains and protein-rich foods. Incorporate whole grains such as oatmeal, whole-grain bread, brown rice, and farro, which are great sources of protein, carbohydrates, and dietary fiber.
Alternate proteins to include a mix of lean meats, poultry, fish, eggs, nuts, and seeds. You can also experiment with plant-based proteins like tofu, tempeh, beans, and legumes. It is also important to remember to eat healthy fats found in olive oil, avocado, walnut, flaxseed, salmon, or another fatty fish like albacore tuna. These types of fats are not only crucial for your health but also help reduce the risk of heart disease. Incorporating proteins and healthy fats into each meal fuels the body and helps create a sense of satiety.
Eating right will help keep you energized, active, and feeling great throughout the day. Enjoy eating foods that are nutritious and good for you, but don’t be so rigid that you miss out on occasional indulgences. You can still enjoy a sweet in the afternoon, French fries at dinner, or a bowl of ice cream before bed while following the basics of a healthy diet. All of our dining facilities contain the building blocks for a healthy diet.
At the Coop, you can make your own salad with fresh vegetables, grains, and assorted proteins, or you can enjoy fresh fruit and yogurt. Our freshly prepared grab-and-go items provide healthy house-made salads, sandwiches, and sushi. Plus, don’t forget about the healthy fresh fruit smoothies in the C-store that fill in as a meal replacement.
At Frank, you can find healthy proteins at our made-to-order grill, enjoy house-roasted meats at the deli, and create customized entrées at our Rooted station, where plants and alternative proteins are at the center of the plate. The roasted vegetable bar at the G8 station is also a great place to find delicious add-ons for your custom salad creations.
I’m here to help, so please don’t hesitate to reach out if you need advice or guidance in maintaining a healthy diet on campus.
Deirdre Smith, RD, CDN
dsmith@colgate.edu
315-228-6410