10
      Feature
     
    
   
   
    
     
      Student
      diet
     
    
   
   
    
     
      *continuded
      from
      page
      8
     
    
   
   
    
     
      way
      to
      make
      sure
      you
      are
     
     
      getting
      all
      of
      the
      vitamins
      and
     
     
      minerals
      you
      need
      is
      to
      con-
     
     
      sume
      a
      balanced
      and
      well-
     
     
      varied
      diet.
      Because
      this
      is
      a
     
     
      huge
      topic,
      I'll
      only
      focus
      on
     
     
      the
      four
      which
      are
      most
      com-
     
     
      monly
      deficient
      in
      North
     
     
      American
      society.
      However,
     
     
      the
      best
      way
      to
      determine
      if
     
     
      you
      are
      getting
      enough
      is
      to
     
     
      visit
      a
      doctor
      or
      nutritionist
     
     
      who
      can
      best
      evaluate
      your
     
     
      needs
      and
      give
      you
     
     
      guiudance
      to
      get
      on
      the
      right
     
     
      track.
     
    
   
   
    
     
      Calcium
     
    

    
     
      We
      all
      know
      that
      cal-
     
     
      cium
      is
      found
      in
      milk
      and
     
     
      products,
      and
      that
      it
      is
      incred-
     
     
      ibly
      important
      for
      bones
      and
     
     
      teeth.
      We
      also
      might
      know
     
     
      that
      it
      is
      most
      important
      for
     
     
      growing
      children,
      adoles-
     
     
      cents,
      and
      in
      pregnancy.
      Cal-
     
     
      cium,
      however,
      is
      also
      found
     
     
      in
      comparative
      quantities
     
     
      within
      dark
      green
      vegetables
     
     
      and
      shellfish.
      This
      mineral
      is
     
     
      also
      a
      big
      part
      of
      blood
      clot-
     
     
      ting,
      muscular
      function,
      and
     
     
      stress.
      Because
      calcium
      is
     
     
      son
      easily
      lost
      in
      stress,
     
     
      sources
      of
      calcium
      are
      impor-
     
     
      tant
      for
      restoring
      the
      body.
     
    
   
   
    
     
      Tron
     
    

    
     
      This
      mineral
      is
      essen-
     
     
      tial
      for
      blood
      content,
      trans-
     
     
      porting
      oxygen
      through
      the
     
     
      body
      and
      within
      muscles.
     
     
      Anemia,
      or
      deficiency,
      can
     
     
      be
      detected
      from
      extreme
     
     
      skin
      pallor,
      fatigue,
      and
      dif-
     
     
      ficult
      breathing.
      Women’s
     
     
      needs
      for
      iron
      are
      almost
      dou-
     
     
      ble
      that
      of
      men
      due
      to
     
     
      monthly
      blood
      loss
      through
     
     
      menstruation
      and
      the
      de-
     
     
      mands
      of
      pregnancy.
      Veg-
     
     
      etarians
      tend
      to
      have
      a
      lower
     
     
      iron
      status
      than
      meat-eaters,
     
     
      although
      a
      well-planned
      veg-
     
     
      etarian
      diet
      can
      meet
      iron
     
     
      needs.
     
    
   
   
    
     
      Athletes
      also
      miss
      out
     
     
      on
      iron
      as
      the
      heavy
      pound-
     
     
      ing
      of
      running
      or
      exercising
     
     
      can
      destroy
      blood
      cells.
     
     
      Greater
      muscle
      mass
      means
     
     
      more
      myoglobin
      is
      produced,
     
     
      further
      raising
      iron
      needs.
     
     
      “Sports
      anemia”
      is
      well-
     
     
      documented
      in
      professional
     
     
      female
      athletes
      and
      can
      affect
     
     
      their
      capacity
      to
      train
      to
      peak
     
     
      levels.
      Lean
      red
      meat
      is
      the
     
     
      best
      source
      of
      iron
      because
      it
     
     
      is
      not
      only
      rich
      in
      iron
      but
      the
     
     
      iron
      is
      well-absorbed
      by
      the
     
     
      body,
      as
      around
      40
      per
      cent
     
     
      of
      meat’s
      iron
      is
      in
      the
      form
     
     
      of
      heme
      iron.
      Generally
      the
     
     
      redder
      the
      meat,
      the
      richer
      it
     
     
      is
      in
      iron.
     
    

    
     
      Other
      sources,
      grains,
     
     
      iron-enriched
      breakfast
      cere-
     
     
      als,
      vegetables,
      legumes,
     
     
      (beans
      and
      lentils),
      nuts
      and
     
     
      eggs
      contain
      iron,
      but
      the
      iron
     
     
      is
      not
      absorbed
      as
      well
      as
     
     
      from
      meat.
      If
      you
      don’t
      eat
     
     
      meat,
      you
      can
      absorb
      iron
     
     
      with
      the
      help
      of
      vitamin
      C,
     
     
      one
      of
      the
      “enhancers”
      of
     
     
      iron
      uptake.
      Vitamin
      C
      or
     
     
      ascorbic
      acid
      reacts
      with
      non-
     
     
      haem
      iron,
      making
      it
      an
     
     
      “easier”molecule
      for
      absorp-
     
     
      tion.
      Adding
      a
      glass
      of
      fruit
     
     
      juice
      or
      some
      tomato
      or
      cap-
     
     
      sicum
      (all
      rich
      in
      vitamin
      C)
     
     
      to
      a
      meal
      increases
      the
     
     
      amount
      of
      iron
      from
      grains
     
     
      or
      lentils.
     
    
   
   
    
     
      Food
      and
      Stress
     
    
   
   
    
     
      As
      students
      with
      scant
     
     
      time
      and
      money,
      it
      can
      be
     
     
      challenging
      to
      maintain
      a
     
     
      healthy
      diet
      on
      top
      of
      all
      of
     
     
      the
      other
      stresses
      we
      encoun-
     
     
      ter.
      However,
      eating
      well
     
     
      plays
      a
      large
      part
      in
      the
      way
     
     
      our
      minds
      and
      bodies
      can
     
     
      prepare
      for
      and
      handle
      stress.
     
    

    
     
      Physiological
      reac-
     
     
      tions
      to
      stress
      are
      logically
     
     
      based.
      When
      faced
      with
      any
     
     
      real
      or
      perceived
      level
      of
     
     
      stress,
      our
      metabolism
      goes
     
     
      into
      overdrive.
      Systems
      help-
     
    
   
   
    
     
      ing
      us
      to
      fight
      or
      flee,
      such
     
     
      as
      the
      heart,
      lungs
      and
      limbs,
     
     
      are
      favoured
      over
      the
      less
     
     
      helpful
      systems
      such
      as
      di-
     
     
      gestion,
      immunity
      and
      ab-
     
     
      sorption.
      This
      is
      why
      colds
     
     
      are
      often
      caught
      when
      you
     
     
      least
      need
      them.
      Fats,
      pro-
     
     
      teins
      and
      carbohydrates,
      cal-
     
     
      cium
      and
      potassium
      are
      used
     
     
      up
      to
      support
      the
      accelerated
     
     
      metabolism,
      so
      deficiencies
     
     
      in
      these
      areas
      can
      occur.
     
     
      When
      you
      are
      stressed,
      it
      is
     
     
      important
      to
      find
      a
      way
      to
     
     
      balance
      these
      levels
      in
      spite
     
     
      of
      extremes
      in
      the
      appetite.
     
    

    
     
      When
      you
      are
     
     
      stressed,
      good
      foods
      to
      eat
      are
     
     
      those
      with
      a
      lot
      of
      vitamin
      C,
     
     
      like
      oranges
      and
      green
      leafy
     
     
      veggies,
      or
      bananas
      to
      in-
     
     
      crease
      potassium.
      For
      long-
     
     
      term
      stress,
      nuts
      are
      excellent
     
     
      and
      healthy
      sources
      of
      fat
      and
     
     
      protein
      when
      you
      feel
      fa-
     
     
      tigued.
     
    
   
   
    
     
      Canada’s
      Food
     
     
      Guide
      to
     
     
      Healthy
      Eating
     
     
      (as
      of
      1994)
     
    
   
   
    
     
      It’s
      nice
      when
      someone
      com-
     
     
      piles
      a
      helpful
      guide
      for
      your
     
     
      convenient
      use,
      so
      I’
      Il
      include
     
     
      the
      general
      recommendations
     
     
      for
      adults:
     
    
   
   
    
     
       
     
    
   
   
    
     
      *2
      to
      3
      servings
      of
      meats
      or
     
     
      alternatives
     
    
   
   
    
     
      *2-4
      servings
      of
      milk
      prod-
     
     
      ucts
     
    
   
   
    
     
      *5-10
      servings
      of
      fruits
      and
     
     
      vegetables
     
    
   
   
    
     
      *5-12
      servings
      of
      grains
      and
     
     
      cereals.
     
    
   
   
    
     
      *Moderate
      consumption
      of
      all
     
     
      other
      food
      forms
     
    
   
   
    
     
      This
      is
      a
      guide
      com-
     
     
      piled
      to
      suit
      the
      general
      needs
     
     
      of
      all
      Canadian
      adults,
      but
      it
     
     
      serves
      as
      a
      great
      way
      to
     
     
      roughly
      measure
      your
      diet
     
     
      with
      what
      is
      ideal.
     
    
   
   
    
     
       
     
    
   
   
    
     
       
     
    
   
   
    
     
      16
      March
      1999
     
    
   
   
    
     
      The
      Cadre
      +
     
    
   
   
    
     
       
     
    
   
   
    
     
       
     
    
   
   
    
     
       
     
    
   
   
    
     
       
     
    
   
   
    
     
      (Any
      3
      Ingredients)
     
    
   
   
    
     
      PRESENT
      YOUR
      STUDENT
      ID
     
     
      FOR
      PICK-UP
      ORDERS!
     
    
   
   
    
     
       
     
    
   
   
    
     
      This
      Special
      Available
      For
      Delivery
      To:
      7
     
     
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      Not
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      with
      ocher
      specials
      *
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      special
      avaitable
      for
      to
      UPEL
      Brown
      Court,
     
    
   
   
    
     
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      Colege
      and
      *
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      IO
      for
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      only
      *