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The staff of the Calvin College Food Service is committed to providing students healthy, nutritious food. Jennifer Hinkle, a registered dietitian, is available in the Broene Counseling Center to answer students' questions and to help them plan healthy diets. Students can arrange individual diet counseling appointments with Jennifer on Friday mornings.

Eating healthy does not mean you have to give up everything that you enjoy. People often think that they can never eat those foods typically considered taboo. "Reduce", and not "eliminate", is the key. By following a few simple pointers, you will be well on your way to improving your diet.

Behavior Modification - Whatever the reason for your desired diet change, remember that quick, dramatic changes usually don't last long. Generally, these types of changes are not easy to live with. For behavior changes to last, they must be done slowly and gradually. Pick a small change; for example, eat only 2 cookies instead of 4 for dessert, and stick to it until it becomes normal for you.

Move More - Whatever it is you are eating, a little exercise goes a long way toward offsetting your calorie intake. You don't need to buy a gym membership in order to exercise more - as with any change, start slowly. Try taking a 30-minute walk once a week, and then gradually increase it. Remember, if you have a physical job, that is not considered exercise for you. It should help you cardiovascularly; however, you need to move more than normal to achieve weight loss.

Eat 30-60 grams of fat per day - Often, people think that fat should be completely eliminated from one's diet. That is simply untrue. Fat is an essential nutrient; however, it's still important to be conscious of high-fat foods. Reduce your intake if you eat them frequently, but don't avoid them altogether. Saturated fat is bad; foods such as meat and dairy products are the worst culprits. Low-fat versions of these foods are the best bet, but an occasional cheeseburger will still fit into a balanced diet.

Monitor sugar input - Even carbohydrate calories add up after a while. Did you know that one 16-ounce bottle of pop has over 300 calories? Just three bottles will give you half of your daily calorie needs. For most people (diabetics aside), and diet can handle some sugar -- just be aware that sugary foods contain empty calories.

Watch the sodium - We all eat too much sodium. You only need about 500 milligrams per day. Most Americans consume well over a gram of sodium per day. Just one teaspoon of table salt contains 2.3 grams of sodium. Since it's almost impossible to stay under 500 milligrams, the American Heart Association recommends a compromise limit of 2.4 grams of sodium daily. Some quick fixes -- eat reduced-sodium foods and go easy on the salt shaker.

Snack before big meals - If you sit down to a big meal famished, you will eat more than if you had something light to eat earlier in the day. You are less likely to go overboard if you are not starving. You will be in control, not your appetite. Try to go for low-fat items, since your meals can potentially be higher in fat. Choose items such as low-fat dips, vegetables, reduced-fat crackers, or steamed shrimp with cocktail sauce. Keep these ideas in mind if you're asked to bring a dish to an event; bringing a healthier choice might help keep you on track.

Eat slowly - Slow down your pace; take time to savor the food and enjoy the company. This way, the sensation of fullness will reach your stomach and brain before you become stuffed. Take a small serving of all the foods you enjoy. Sample a variety so you won't overdo any one thing. Relax a while before taking seconds; you may find that you are satisfied without that extra helping.

Don't get discouraged - If you find yourself having overeaten, know that tomorrow is a new day. Many people tend to throw away their plans to eat healthy foods if they feel like they've blown it just once. Don't give up -- start again! The best thing you can do to get back on track is to start again the next day, keeping your health goals in mind.