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Informing yourself about the basics of proper nutrition can help you understand what your body needs to be healthy and avoid gaining the dreaded “Freshman Fifteen.” It can also help you identify the best healthy foods for an eating plan to keep you on track.  Depending on how active you are, men need 2,500 calories per day while women need approximately 2,000.  You will get proper nutrition if you incorporate foods from the five food groups every day. The five food groups are: fruits, vegetables, grains, proteins, and dairy. Fresh fruits and vegetables are an important part of any healthy diet. They contain many important nutrients for you that can help you stay healthy and maintain your weight.  You need 1-1.5 cups of fruit per day. You can get this from eating whole fruits such as raspberries, blueberries, or strawberries, or from drinking 100% fruit juice. Make sure to vary the fruits you choose so that you get a range of nutrients and try to not process them. For example, eating a cup of pure berries is much healthier than eating berries on top of a cake. You need 2.5-3 cups of vegetables per day. You can get this from eating whole vegetables such as broccoli, carrots, or peppers, or from drinking 100% vegetable juice. Make sure to vary the vegetables you choose so that you get a range of nutrients. Fruits and vegetables are easily incorporated into a variety of dishes including soups and stews, stir fry, or even something as simple as a cup of Greek yogurt with fresh fruit for a dessert. One of the primary sources of energy for you should be breads and grains. Getting enough breads and grains every day will help you keep up your energy and can also provide additional nutrients such as iron.  You need between 5-8 ounces of grains per day, of which ½ should be whole grains. You can get grains and whole grains from foods such as brown rice, whole wheat pasta or bread, oatmeal, or cereal. Choose grains that are as minimally processed as possible. For example, brown rice and whole wheat bread are far healthier than white rice.  Choose breads and grains that are fortified with iron, Vitamin B, fiber and protein. Protein is an important nutrient for any person, especially when you’re experiencing the pressures of studying. Traditional sources of protein such as meat or alternative sources such as fish or nuts can help you get enough protein.  You need 5-6.5 ounces of protein per day.  You can get protein from lean meats including beef, pork, or poultry; cooked beans; eggs; peanut butter; or nuts and seeds.  You can get protein from a wide variety of non-meat foods including: nuts and nut butters such as almonds or peanut butter, soy products, tofu, quinoa, or legumes like lima beans.  Be careful when consuming seafood or fish. Limit your cooked fish intake to 8-12 oz. per week and your canned intake to 6 oz. per week. Avoid tuna steaks, swordfish, mackerel, shark or any other fish with high mercury levels. Calcium is essential for maintaining your healthy and maybe even your weight. Eating foods such as cheese, yogurt, and even ice cream can help ensure you get the recommend servings of dairy.  You need 2-3 cups, or 12 oz., of dairy per day.  You can get calcium from a wide range of foods including dairy products like cheese, milk, or yogurt; leafy green vegetables such as spinach; dried beans or peas; and tofu.
Be aware of proper nutrition. Eat plenty of fruits and vegetables. Consume breads and grains for energy. Eat protein to help maintain strength and provide energy. Ingest dairy for extra protein, strong bones and muscles.