• Follow the food guide pyramid and make healthier choices 80% of the time and eat what you want the other 20% of the time; ALL foods can be part of healthy eating. This helps prevent feelings of guilt, binging or giving up on a healthy lifestyle.
  • A healthy diet incorporates a variety and a balance of foods that includes: at least 5 servings of fruits and vegetables, 6 servings of grains daily (make your grains whole) and is low in saturated fats.
  • Get the facts on how to read food labels: make informed decisions about what you eat (http://cfsan.fda.gov ).
  • Jumpstart your metabolism, eat breakfast within an hour of waking up.
  • Participate in moderate physical activity for 30 minutes or more including some stretching and strength building, most days of the week for general health. Increase time and intensity from there to get the maximum health benefits.
  • Every body is different. Resist the pressure to judge yourself and others based on weight, shape, or size. Respect people based on the qualities of their character and accomplishments, rather than just because of their appearance.
  • One of the ways we can protect our self-esteem and body image from the media's often narrow definitions of beauty and acceptability is to become a critical viewer of the media messages we are bombarded with each day. The media’s definitions of beauty and success do not have to define our self-image or potential.
  • In a 2002 UCSB study, 21.1% women meet the formal criteria for diagnosis of an eating disorder. Eating disorders are less likely to be diagnosed for men and are on the rise.
  • “Unhealthy Eating” is any form of chronic dieting, chronic restricting of food, and any “misuse” of food which influences psychological factors such as self-esteem.
  • Eating disorders such as anorexia, bulimia, and binge eating disorder include extreme emotions, attitudes, and behaviors surrounding weight and food issues. They are serious emotional and physical problems that can have life-threatening consequences for females and males. All eating disorders require professional help.
  • If you know someone who you think is struggling with an eating disorder learn how to approach them. nationaleatingdisorders.org is a good place to start, or make a FREE and confidential appointment at Student Health (805-893-3371) with our eating disorder counselor, Debbie McHann.
  • There are several different ways to get your nutrition questions answered by one of Student Health’s registered dietitians: Betsy Reynolds, MS, RD or Jamie Truscott, MPH, RD. Visit www.sa.ucsb.edu/studenthealth for times, locations and scheduling information.
  • Next time the dieting desire crosses your mind, take a time-out. Think about the reasons why you want to lose weight. Are they really worth it? Think about the potential dangers of dieting. And, most of all, take the time to remember that you are worth so much more than what you weigh!