Although both Frechman and Fischer said the importance of fruits, vegetables and calcium are most commonly neglected by the majority of Americans, there are many other important factors that contribute to a healthy diet.

“There’s no one food that can make you healthy,” Frechman said.

Calcium

“Calcium is the most important mineral for the body,” Frechman said. “It doesn’t just affect bones. It’s important for muscles and nerves, too. People need more calcium than any other mineral. It’s so common for people not to get enough.”

Although milk is the most common source of calcium, there are many foods that provide people with the mineral, Frechman said, such as using cheeses or nonfat dry milk while cooking.

Psychology senior Sarah Phillips has found her own way to consume the calcium she needs daily as a glass of milk is not an option on her strict dairy-free diet.

“I should take a calcium supplement, but I don’t,” Phillips said.

Instead, Phillips eats fruits and vegetables that contain calcium, such as broccoli and tomatoes.

Although there are many ways to get an adequate amount of calcium, there also are different options for those who prefer to drink milk, Frechman said.

“When females are trying to lose weight, milk may be the first thing they eliminate from their diet,” she said.

“There are a lot of misconceptions when it comes to milk … Fat-free milk is good for cutting back on calories and still getting the nutrients.”

Fischer said the 70 percent of children who don’t get enough calcium could experience osteoporosis and other problems with their bones as they age.

“Once you hit 30, you start pulling the calcium from your bones,” Fischer said.

“So while you’re in your 20s or late teens, you still have a chance to make those bones stronger. Get enough now for later on in life.”

Fiber

The majority of people get about 15 grams of fiber a day; however, most experts recommend between 20 and 35 grams of fiber daily, Fischer said.

Students looking to increase their fiber intake need to do so gradually to avoid pain and gas, she said.

“What you don’t want to do is change what you are eating immediately,” Fischer said. “If you don’t eat a lot (of fiber) and add it quickly — bad idea.”

Frechman said foods such as fruits, vegetables, whole grains and beans contain high amounts of dietary fiber. Popcorn also is a high-fiber and low-calorie snack complete with whole grains that is easy for college students to enjoy.

“Half your carbohydrates should be whole grain,” she said.

For those people looking to lower their cholesterol, oatmeal provides the soluble fibers to do so, Frechman said.

“A healthy diet should be low fat and high fiber,” Frechman said.

Antioxidants

“Antioxidants prevent the body from aging and reduce the risk of cancer and heart disease,” Frechman said.

Every study done that focuses on antioxidants, which can be found in many fruits and vegetables, has shown that they protect people’s bodies later on in their lives.

“If you’re a college student it’s a very expensive time, but if you can save anything during this time early on in your life, by the time you’re old it just grows,” Fischer said. “At my age I can’t catch up on that … The protective effect for our body is amazing.”

Omega-3 fatty acids

Omega-3 fatty acids are essential nutrients that must be obtained from food, Frechman said.

A handful of nuts is a filling and healthy snack full of this essential nutrient, she said.

“Walnuts are a high source of omega-3,” Frechman said. “Each (nut) has different nutrients. Macadamia nuts have the highest calories but most of the fat comes from mono-unsaturated fats, which are healthy fats.”

Although nuts have proven themselves as omega-3 providers, they also are a good way for vegetarians to get the protein they need, Phillips said.

Phillips, who has been a vegetarian for a year and a half, said she gets protein from nuts and soy products.

Ever since she began working at the East Lansing Food Co-op, 4960 Northwind Drive, she has been a lot more conscious of how to get the nutrients she needs while maintaining her meat and dairy-free diet.

“I ate a lot of tofu, but I didn’t think about other nutrients,” Phillips said.

Eating breakfast

It’s very difficult to achieve all of the necessary nutrients one should be consuming daily if that individual is skipping breakfast, Fischer said.

“Our bodies are like an automobile,” she said. “If you’re skipping meals, it’s like not having enough gas in your tank and so how can a car go, how can you be active, how can you even think if you don’t have that immediate supply of glucose to optimize your health and your thinking? Our bodies are amazing machines that run better if we take care of them.”

Eating whole grain cereal and fruit or toast with peanut butter and fruit for breakfast are quick ways to get the majority of nutrients you need for the day, Fischer said.

Frechman said a common complaint of college students might be that they don’t have time to eat breakfast.

However, drinking a glass of 100 percent fruit juice or juice fortified with calcium, such as orange juice, is a great way to start the day.

Eating a colorful diet

Although the number of studies conducted about food are endless, the one common thread each study possesses is the idea that people must eat a variety of food to be healthy, Fischer said. Different-colored foods provide people with different nutrients.

“You want reds and some blues and greens and whites,” Fischer said. “The whole color scheme is a good thing to go by.”

Fischer said it’s a good idea to eat a variety of different colored fruits and vegetables, but more importantly, eat what you like.

“I’m motivated by what is on sale and what they’re featuring this week,” Fischer said.

“If grapes are on sale — great! This is the week I eat grapes.”