SPORTS INJURY How to tackle it EXERCISE The power of Pilates ...

September 2005 www.healthspectrum.co.ukN E HEALTH33A week in the life of astudent stomach❛STEPH’SWEEKLY DIETDay 1hot beef baguette withgravy and roast potatoes(pub)two glasses of coca colaone bottle of flavouredwaterone vodka blackcurrantand lemonadeDay 2bacon sandwich (café)two glasses pure orangejuicemild curry super noodles(home-made)two glasses of white winetwo vodka blackcurrantand lemonade drinksone Reefone shot of Aftershockone Taboo and LucozadeDay 3bacon, sausage, egg,hash brown sandwich(cafeteria)bottle of coca colabottle of FantaCHRISTINE FIELDHOUSE asks two students to keep a diet diary during their first week away from hometo see just how intelligent they are when it comes to nutritionSTEPH GOODALLI WAS in catered halls of residenceso I got a meal card atthe start of each week and Ipunched it in the machine wheneverI ‘bought’ something to eat in thecafeteria.“I absolutely love food, and I’venever had to worry about overeating.I’m a size eight and seem to be ableto eat whatever I like. I only ever eatwhen I’m hungry and prefer to snackthan have set meals. On my first day,after the pub meal, I was so homesickI couldn’t face any more to eatafter my mum and dad left.“I’m quite a fussy eater. I drinkbottled water, will eat only freshfruit and I don’t like vegetables. I hada shelf full of chocolates that peoplebought me before I left home, andthey lasted me ages. I don’t reallylike alcohol that much as I hate thatmorning-after feeling. I prefer tohave a glass of Coke and drive home.Fruit drinks are much nicer than alcohol.I don’t even like coffee or tea.“I think I should have set meals,but there’s no point eating when I’mnot hungry. I am quite a thirsty personand have been tested for diabetes,but the tests showed I was fine.“My downfall is sugary things – Ichocolate Twirltwo fruit shortcake biscuitsMuller fruit corner yoghurtDay 4two crackers withPhiladelphia light cheesean orangebottle of Ribena Lightbottle of Ribenastrawberry milkshakesausage roll (shopbought)cheese puff pastry roll(cafeteria)one Reefone orange juiceone glass of wineone raspberry calypsoDay 5one glass pure orangejuicetwo applestwo crackers withPhiladelphia Lightbottle of Ribenathree Jaffa cake biscuitsone fruit salad (cafeteria)one hot chocolatebeef curry withlove jelly sweets. I regularly try tocut down on them. Even though itwas Freshers’ Week, I think thisdiary will be a typical week now I’ma student. My second year will beslightly different as I’ll be sharing astudent house and buying my ownfood, but I’ll be eating roughly thesame types of food.”Dr Ruxton says: “Despite not likingalcohol much, Steph packed away21 units in a week, which is themaximum recommended level forwomen. She has a lot of soft drinkson top of this, pushing her ‘liquidcalorie’ intake to around a quarterof her daily energy needs. Hercalorie intake from alcohol and softdrinks is 3,710 over the week.“Steph had an average of two anda half portions of fruit andvegetables a day – half therecommended amount. She seems tobe trying hard with fruit andvegetables but should try somedifferent types of vegetables likeraw carrots, cucumber or peppers tosee if she likes them.“The rest of her diet is fairly highin fat. If Steph had regular meals,this would help her to avoid toomany snacks.”rice (cafeteria)one glass of pure orangejuiceone bottle of lemonFantaDay 6two slices of toast, onewhite, one brown, withmargarineone glass of pure orangejuicetomato soup with whitebread roll (cafeteria)one bottle of mineralwaterone cod with sweetcorn(cafeteria)Lucozade sport (mixedberry)half a bottle of whitewinethree Reefsone AftershockDay 7two applesone glass of pure orangejuicesweet and sour noodles(home-cooked)portion of blackberriesportion of raspberriesBETH’S WEEKLY DIETBeth drank four or five glasses ofsquash per day.Day 1Breakfast: orange and pineapplesquashLunch: lasagne and chips, with glassof Coke (restaurant)Tea: peanut butter on toast with aglass of white wineDrinks: three bottles of Smirnoff IceLate night: McDonalds cheeseburgerhappy meal with CokeDay 2Breakfast: Rice Krispies with semiskimmedmilkMid morning: samples of chocolateand cheese at Freshers’ FairLunch: pasta with tomato and basilsauceTea: pasta with tomato and basilsauce with grated cheese and twoglasses of wineDrinks: four bottles of Smirnoff IceLate night: two slices of bread andbutter with glass of waterDay 3Breakfast: Mars Delight barLunch: tomato soup with two slicesof bread and butterTea: cheese and tomato toastie❛Beth Pilgrim: always makessure she eats breakfastDrinks: two glasses of white wine,three glasses of Archers andlemonadeDay 4Breakfast: Rice Krispies with semiskimmedmilkMid afternoon: packet of crispsTea: pasta with tomato and basilBETH PILGRIMI EAT when I’m hungry and I’m always hungry!This year I’ve quite enjoyed looking after myself.At home my mum cooked all my meals so shoppingfor food and making it has been fun.“I always eat breakfast and cereal’s my favourite. I findif I have breakfast, it sets me up for the rest of the dayand I snack less. i had more junk food than normal in thisweek but that was because it was convenient. Since Ihave been on a student loan I’ve gone for junk food becauseit’s cheap and tempting on your way home after anight out.“I’ve never been seriously worried about my weight,though I dieted and lost about 4lbs for a holiday lastsummer. This was an untypical week for me – I wouldnever normally drink that much.“I quite like cooking and I cook things from scratch,not with packet mixes and sauces. I think I should probablyeat more meat and more fruit and vegetables. Chocolateis my big downfall – I love it.”Dr Ruxton says: “Beth probably has the best diet of thetwo students. She eats breakfast cereals most days and alot of pasta. However her fruit and vegetable intake arefar too low and her alcohol intake is high. She has anaverage of one and a half fruit and vegetable portions aday and 37 units of alcohol (16 more than therecommended number for women).“More variation on her menu would help and help isat hand from books and Internet sites which covereating on a budget.”❛ Chocolate is my big downfall. I just love it...sauce with grated cheese and threeglasses of wineDrinks: one Smirnoff Ice, two Archersand lemonadeDay 5Breakfast: Rice Krispies and semiskimmedmilkLunch: tuna and sweetcorn sandwichwith bottle of RibenaTea: beans on toast with four glassesof white wineDrinks: three glasses of Archers andlemonadeLate night: hot dog and chips (fromburger bar)Day 6Breakfast: Rice Krispies and semiskimmedmilkLunch: pasta with tomato sauce withgrated cheeseTea: lasagne with garlic bread (inbar), double Archers and lemonadeDrinks: two glasses of white wine,four Archers and lemonadesLate night: packet of Hula Hoops anda Mars barDay 7Breakfast: Rice Krispies with semiskimmedmilkLunch: lasagne and garlic bread andsalad, with glass of CokeTea: tinned spaghetti on toastCONCLUSIONDOCTOR Ruxton, a public healthnutritionist, who specialises inyoung peoples’ health and nutrition,says: “These students had lots of fat, toolittle fruit, too few vegetables and no oilyfish.“High fat foods include pastries, pies,fried foods, salty snacks and chocolatebars. They should be reduced and replacedby more pasta, rice,baked potatoes, leanmeat, oven chips andegg dishes. Fruit andveg should be increased tofive portions a day to ensuresufficient vitamins and minerals.“The special oils in fish are great forbrain function, something which studentsneed for exams. They should eat more tuna,sardines and food fortified with Omega-3DHA (such as Supajus or Intelligent EatingHealthy eggs) or take a good fish oilsupplement.”USEFUL WEBSITES● To find a nutritionist in your area, visitwww.dietitiansunlimited.co.uk● www.dha-in-mind.com