State University of New York Institute of Technology
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Weekly Wellness Tip from Registered Dietitian, Steve Mariani

The spring semester is now under way. After a long winter break, it will be back to the routine of classes, studying, and of course visiting the dining hall again.

Here are a few helpful tips to pass along when making decisions on what to eat to fuel your brain:

- Load up on fruits and vegetables. Fruits and vegetables should make up 50% of your plate. They provide an array of vitamins, minerals and anti-oxidants to help keep our body working at full capacity. They are also very low calorie so they make great snacks too. They come in a variety of shapes, sizes, colors and tastes. Remember that eating a variety of foods will help ensure that you are getting everything you need for the day to stay healthy.
-Choose lean protein sources. Protein doesn't always have to be meat. It can be in the form of nuts, beans and seeds as well. Eggs and fish also are a great source of lean protein. Try to avoid things that are deep fried. While fried foods are ok every once in a while, frying foods does add a significant amount of empty calories.
- Be sure to include low fat dairy daily. Dairy products are a nutrient powerhouse and provide us with many essential nutrients that our body needs on a daily basis.
Good luck with the new semester and be sure to look for more Weekly Nutrition Tips
To set up a free appointment with the Dietitian, call the Health & Wellness Center at (315) 792-7172.

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