(1) LEARN TO TELL FOOD HUNGER FROM “OTHER” HUNGERS: If you are under stress take time out for yourself and/or learn and use some stress management. Honor your feelings – they are important! (Why not read the “Assertiveness Bill of Rights?”)

(2) HONOR YOUR HUNGER! Learn your own hunger patterns and eat when your body signals you. It’s important to eat three meals a day and add snacks if you get hungry between meals. Low blood sugar signals you when you’re hungry and need more food/calories to keep your energy level up (your brain needs food to keep working too!). P.S. There is nothing wrong with having snacks.

(3) BE SURE TO GET ENOUGH CARBOS – BOTH SIMPLE AND COMPLEX: Complex carbos are the “starches” such as bread, cereal, potatoes, rice, and pasta. Simple carbos are both fruits and vegetables. You need AT LEAST 6 servings of starches a day and at least 5 total of fruits and vegetables (more is even better). Many folks, especially athletes, need more calories and should eat more servings of carbohydrates (you need protein and fat every day too).

(4) BE SURE TO HAVE YOUR FAVORITE TREAT FOODS OCCASSIONALLY: Have a little treat each day and/or several bigger treats during the week. (Don’t, of course, “set yourself up” by being alone in your room with your “binge” foods – especially if you’ve skipped a meal recently.)

(5) THERE IS NO SUCH THING AS A BAD FOOD: Naturally, some foods are good only “for the soul,” and should be eaten in moderation.

(6) AVOID LOW CALORIE/FAD DIETS: It’s best to learn healthy eating habits and incorporate some exercise into your life. Most college students need at least 2,000-2,400 calories a day – athletes more! It’s tough to get the energy or nutrients you need with a caloric intake less than these amounts. (P.S. Popping a vitamin pill won’t take care of this!). Certainly we all eat “unhealthy” from time to time, that’s to be expected; the goal should be to eat healthy most of the time.

(7) IF YOUR RELATIONSHIP WITH FOOD (OR EXERCISE) HAS BECOME PAINFUL FOR YOU -- DON’T TRY TO “GO IT ALONE: ” We all need help from time to time. Get support in your life and also professional help you have or think you may be developing an eating disorder. Smith Counseling Services is CONFIDENTIAL and there is no charge for Smith students. Call x2840 for an appointment.

(8) LEARN LOTS OF WAYS TO BE GOOD TO YOURSELF…THAT DON’T INCLUDE FOOD: Make a list of 20 things you like to do and do them often. Be good to yourself – YOU’RE WORTH IT!

(9) DON’T WEIGH YOUR SELF-ESTEEM!!! You are a worthwhile person. Madison Avenue’s latest fashion fad and weight ideal are a bogus goal. Learn to love the shape you are in…to appreciate your body, mind and soul.