College Brain Fuel
You’ve got 10 minutes before class. What snack helps you focus better than just coffee?
Something with carbs and protein, like fruit with peanut butter or yogurt.
On the Harvard Healthy Eating Plate, what should take up about half your plate?
Fruits and vegetables.
What makes a food a “whole food”?
It’s close to its natural state, few ingredients, and no additives.
“Using your mind” all day burns what kind of energy? physical, mental, or both?
Both! Your brain needs steady fuel too.
You’re at the dining hall. What’s one combo that gives a good mix of carbs, protein, and fats?
Rice, beans, and veggies OR salad with chicken and avocado etc.
You have two snacks: plain nuts vs. a granola bar with 10+ ingredients. Which is less processed?
The plain nuts
You’re feeling drained halfway through the day. What’s one meal or snack combo that can help you recharge?
Whole grains + protein + healthy fat (ex: rice bowl with chicken and veggies, or trail mix).
The slides say “consider the color of your food.”
What does that help you do?
Choose a wider range of nutrients; more colors = more balance.
What’s one small, realistic swap you can make to eat fewer ultra-processed foods?
Example: plain yogurt + fruit instead of sweetened yogurt; popcorn instead of chips.
True or False: Carbohydrates provide more calories (or energy, depending on how you want to phrase it) per pound than fat
False: Fat contains about 9 cal per pound compared to carbs containing 4 cal per pound.
Both butter and olive oil contain fat. The main difference is that olive oil mostly includes this type of fat, which stays liquid at room temperature.
True or False: You should never eat processed food
False
You don’t need to completely avoid all processed foods ; not all processing is bad. For example, foods like yogurt, whole-grain bread, frozen vegetables, and canned beans are processed but still healthy and convenient.
What you should limit are highly processed or ultra-processed foods, such as sugary drinks, chips, candy, and instant noodles, which are often high in added sugar, salt, and unhealthy fats.