Lack Of Protein In Students Diets

By Zachary Foster 

Introduction 

Students at Colorado State today are trying to be more conscious about their diets in relation to their health and the environment, as well as being more sustainable. With this becoming more popular students have been moving more towards vegetarianism and veganism. I do not believe that students should completely cut meat out of m their diets. I am a firm believer in having lots of protein in our diets and that people should be eating meat, including beef. This leads me to today’s point; that meat is an almost essential part of a healthy and balanced diet due to its many benefits along with its effect on our health. 

Proper Diet 

When we are talking about meat and fat there is a lot of controversy about the topic and many people think that it is not worth the negatives. There is a famous documentary called Food Inc. that goes in-depth about the beef industry and critics trash it a lot for the negatives that it has. Critics don’t examine the other side of the story that shows the benefits of beef and how some of the alternatives to the products we get from cows are in some cases less sustainable than supporting the cows and more damaging to the environment. A good example of this is when people argue that almond milk is better than cow’s milk. The truth is that in order to grow a single almond it requires about 1 gallon of water. To then turn almonds into “milk” which is just more water and the crushed oils and essence of almonds requires anywhere from 30 almonds to 255 almonds to make a singular gallon of almond milk. This varies due to each company’s recipe, but on the low end we are looking at a whopping minimum of 30 gallons of water at a minimum to make half a gallon of almond milk, and on the high end it requires 255 gallons of water to produce a half-gallon.  This is incredible and almost unbelievably wasteful and inefficient. It would be better for the environment if people just drank cow’s milk and then used that water that would’ve been wasted on areas that do not have access to water or clean drinking water. This is not the only issue that happens with the lack of cow byproducts in diets. 

Weight loss 

Beef is not the only meat that needs to be reintroduced to people’s diets, it is other meats and more fats since many people give fat a bad rap and they think it is the reason they are either gaining or not losing weight. The real reason is that they are not having a proper calorie deficit and it is more about how much you eat but not so much about what you are eating. Along with this many diets having a lack of fat cause students’ to be unable to absorb fat-soluble vitamins properly, and instead of being digested, they are released from the body as a waste byproduct. Many of these vitamins include forms of A, D, and E, which are all essential to a healthy diet. These vitamins are found mostly in animal fats, which is the main reason why I believe that animal fats should be a healthy part of people’s diets when they are in the right amounts. This can be achieved by eating more meat. Specifically, students need to be eating fewer lean cuts and more regular cuts that still contain fat from the animal. If people knew how important fats were to them being healthy then it would help to break the stigma about fat and the false information that is spread about it on campus and among college students at CSU. 

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Activity 

If you don’t believe me yet then let me win you over with the other health benefits of having meat present in your diet. Firstly, it tastes fantastic when it is prepared properly and there are so many recipes that involve it there is bound to be one where you will enjoy it. But in all seriousness, there are non-essential amino acids that are present in meat and are super healthy and good for your body. Some of these can even help break down fats as some studies show. They are also very effective at increasing muscle output and recovery. This can be very helpful for active students at CSU since a large majority of them participate in extracurricular activities that are physically demanding and strenuous. Another benefit specifically from eating beef is an antioxidant called “Glutathione” which has anti-aging benefits, increases longevity, prevents illness, decreases the risk of chronic illness, and strengthens your immune system overall. All meats contain which are essential to protein synthesis in the human body, which is important for students who are working out on campus and are in sports. It is also important just so that students can maintain their muscle mass and maintain a healthy weight. Amino acids, which are essential to protein synthesis in the human body, are important for students who are working out on campus and are in sports. It is also important just so that students can maintain their muscle mass and maintain a healthy weight. 

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Meat Alternatives 

Many students here at CSU would argue that protein alternatives are better for your diet and are more natural since most of them come from plants. These are more processed foods than meat and tend to be lacking in many areas where it falls short compared to meat. Many producers do add some amino acids back, but they are missing one or more depending on the brand. This makes it difficult for the protein to be used effectively by the body. Students try to combat this by taking supplements, but this is more unnatural than just eating meat. Eating meat is more natural since the vitamins and amino acids are there from the beginning. Another argument is about sustainability but it is a very complex matter with many different angles and variables that can change the stance or outcome. In the right instances with proper amounts of meat in a diet with meat uses less resources than a fully vegetarian diet or vegan diet. 

Desert 

With all these health benefits, how could somebody say no to having meat and the fats that come along with it in their diets? Along with this, the detriments of some of the substitutes for meat like soy-based proteins have negative effects on men’s health especially and they lack the amino acids and vitamins that are present in meat. Lastly, I think we can all agree that being healthy is the most important part of any diet and that it should come before we worry about anything else. Meat can lead to a more healthy and balanced diet for all individuals and can reduce the number of supplements needed to balance out the lack of amino acids and necessary vitamins for a healthy diet. 

About the Author 

Hi, I’m Zachary Foster, a student at CSU in the Honors program and I am pursuing a degree in computer engineering. The honors class I am currently enrolled in is titled, You Are What You Eat, which is what sparked my interest in the subject of food. I am also a very active person; I visit the gym almost every day so I have done a large amount of personal research into diets and what I should be eating to have a large amount of exercise present in my life. 

Sources 

26, Anuradha Varanasi |September, et al. “You Asked: Should We All Go Vegetarian or Vegan to Reduce Our Carbon Footprint?” State of the Planet, 6 Mar. 2020, https://news.climate.columbia.edu/2019/09/26/vegetarian-vegan-diets-climate-change/. 

Albahrani, Ali A, and Ronda F Greaves. “Fat-Soluble Vitamins: Clinical Indications and Current Challenges for Chromatographic Measurement.” The Clinical Biochemist. Reviews, The Australian Association of Clinical Biochemists, Feb. 2016, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4810759/#:~:text=The%20fat%2Dsoluble%20vitamins%20(FSV,and%20haemorrhage%20(vitamin%20K). 

Brown, Mary Jane. “Animal vs Plant Protein – What’s the Difference?” Healthline, Healthline Media, 17 June 2017, https://www.healthline.com/nutrition/animal-vs-plant-protein. 

Diekman, Connie, and Kim Malcolm. “Consumer Perception and Insights on Fats and Fatty Acids: Knowledge on the Quality of Diet Fat.” Annals of Nutrition and Metabolism, Karger Publishers, 30 July 2009, https://www.karger.com/article/Abstract/220824.  

Finer, Nicholas. “Low‐Calorie Diets and Sustained Weight Loss.” Wiley Online Library, John Wiley & Sons, Ltd, 17 Sept. 2012, https://onlinelibrary.wiley.com/doi/abs/10.1038/oby.2001.133.  

Hinchman, Walter. “Essential vs Nonessential Amino Acids.” Swolverine, Swolverine, 19 Mar. 2021, https://swolverine.com/blogs/blog/essential-vs-nonessential-amino-acids. 

Jay, Written by: et al. “How Many Calories Should I Eat a Day to Lose Weight or Gain Muscle?” A Workout Routine, 21 Nov. 2020, https://www.aworkoutroutine.com/how-many-calories-should-i-eat-a-day/. 

“Journal List Menu.” Wiley Online Library, Feb. 1960, https://doi.org/10.1002/jsfa.2740110204. 

Kenner, Robert, et al. Food, Inc..  

Science, Amino. “Do Amino Acids Burn Fat?” The Amino Company, The Amino Company, 15 Dec. 2020, https://aminoco.com/blogs/amino-acids/do-amino-acids-burn-fat. 

Scott, Evon, et al. “Why Environmentalists Eat Meat.” PLOS ONE, Public Library of Science, https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0219607.  

University, Evan Vehslage New York. “The Problem with Drinking Almond Milk You Probably Never Thought Of.” Spoon University, 11 Oct. 2017, https://spoonuniversity.com/lifestyle/the-problem-with-drinking-almond-milk-you-probably-never-thought-of. 

Mindful Food – Eating With Our Senses

By: Sydney Bennett

When you think back to your most significant childhood memories, funny stories, or life lessons, how many of them revolve around food? For most of us, some of the memories we hold closest to our hearts are those surrounding food. Looking back on my favorite memories, I notice how significant food is in my life. From moments shared at the dinner table with my family, baking Christmas cookies with my grandma to just going out for a cup of coffee with new friends, much of my life revolves around food. For many of us, as we get older, our relationship with food has changed, in both negative and positive ways. The way we consume food isn’t always thoughtful or meaningful, which can take away from forming those powerful memories around food. 

What is Mindless Eating?

I think it’s safe to say we are all guilty of mindless eating. According to an article by Rebecca Cline, mindless eating can occur “any time that the brain is distracted and the person is not aware of what or how much food he or she is consuming.” American society is built around mindless eating. At movie theaters, bottomless snacks are sold because we know individuals tend to mindlessly eat while they are distracted by the movie. At many restaurants, large TVs are displaying sporting events, so people mindlessly consume the food without a second thought. Mindless eating has negative physiological, mental, and social effects. The largest problem with mindless eating is overconsumption. Overconsumption often leads to obesity, which has become a largely increasing problem in American society. It has the potential to cause serious physical health concerns such as high blood pressure, high LDL cholesterol, type 2 diabetes, coronary heart disease, and even stoke. Overconsumption also takes a toll on our mental health. Taking the time to sit down, appreciate and really enjoy food has been proven to have positive effects on our mental health. When we quickly consume unhealthy food while we are distracted, we often leave the table feeling guilty and unhappy. Socially, mindless eating takes us away from enjoying time and bonding over food with friends. 

Mindless Eating

Overconsumption at CSU

Like many of the universities in America, Colorado State is set up so students overconsume food in mindless ways. In addition to meal plans, students have $150 RamCash, which they must spend before the end of the semester, or they lose the money. RamCash can be used at coffee shops, express food stations, and restaurants on campus. As the semester comes to an end, I have observed many students franticly buying snacks or meals when they aren’t even hungry to avoid losing the money. This practice of “eating just to eat,” is harmful because it creates habits of mindless consumption in college students.

As well, the dining halls at Colorado State are set up in an “all you can eat” fashion. All freshmen students and those living on campus are required to have a meal plan. The dining halls on campus always have many different stations open offering a wide range of food. While it’s nice to have so many options, an “all you can eat” system often encourages overconsumption patterns. Personally, when I go to the dining hall for something small and simple, I often find myself eating more than I intended to just because I can or because I want to get the most for my money. Many other CSU students have reported the same dilemma, and agreed a system where you pay for the food you consume could work better. Paying for the food you eat, rather than an all access meal swipe, would encourage students to think about what they are consuming and how much they really want to eat.

What is Mindful Eating?

When we think of food, we almost always jump right to the taste of the food. The practice of mindful eating involves all of our five senses, as well as taking the time to recognize the experience of eating, enjoying food and the memories it brings to us. Harvard Health defines mindful eating as being fully attentive to your food – as you buy, prepare, serve, and consume it. As seen in the diagram below, mindful eating can be practiced in many different ways. Sunshine Coast Dietetics suggests limiting distractions while eating, especially screens which can distract us from our food entirely. They also emphasize the importance of eating slowly when eating mindfully. It is suggested to sit down for each meal, rather than eating on the go. You can practice putting your utensil down in between each bite to become aware of the food you are eating and truly enjoy it, rather than rushing through each meal. 

Mindful Eating Techniques

Using Our Five Senses

While mindful eating encompasses many styles and strategies, the most significant is using our five senses when eating. When we eat quickly, we usually only think about the taste of the food, if that, which explains the rise of good tasting, quick, fast food companies. Mindful eating requires reflection as we consume using our five different senses. Slowing down when eating may seem unnecessary, but eating slowly gives us the space and time to form meaningful connections with friends and family over a meal.

Sight

From the aroma of a café to the plating of the food, the first thing we eat with is our eyes. Food is artful, and is often masked by the taste alone of the food.  We often eat too quickly or with too many distractions and don’t notice the beauty of the food we are eating. I know I am guilty of sitting down with a big bowl of snacks in front of the TV, and not even noticing when the bowl is gone. 

Smell

Our sense of smell is one of the most powerful senses we have. Have you ever been transported back to a childhood memory just from the smell of something cooking? Taking the time to notice the smell of the food we consume makes the experience more memorable and powerful.        

Touch

Do you ever get coffee with a friend on a cold day just so you can hold a warm cup in your hand? Ice cream on a hot, summer day? Many of these details go unnoticed when we only think about the taste of that ice cream. Being mindful of the textures and temperatures of our food helps us become more aware what and how we are consuming. 

Sound

For me, the crunch of a crisp apple or the popping of popcorn in the microwave bring back memories of school lunches in the cafeteria or movie nights with my mom. Without sound, food consumption becomes much less meaningful and less of an experience. Taking the time to appreciate the sound our food makes leaves room to create new memories that many adults miss when they rush through daily life. 

Taste

Lastly, taste. So much of our different cultures revolve around the different flavors of food. Taking the time to reflect on each bite of food and how the flavors differ from one another allows us to find a new appreciation for our food, including where it comes from and how it is made. 

Next time you sit down in front of the TV with a big plate of food or go to the dining halls with your friends, think about how you can use your five senses to reflect, and make the eating experience meaningful and mindful. 

About the Author

Sydney is an undergraduate honors student at Colorado State University studying Health and Exercise Science with a concentration in Health Promotion. She hopes to one day work as an Athletic Trainer for a high school or professional sports team. She’s always loved food, from cooking with her mom to finding the perfect pre-game meal and has recently begun to understand the complexities of food and how we can use it to form meaningful connections.

References

8 steps to mindful eating. Harvard Health. (2016, January 16). Retrieved December 8, 2021, from https://www.health.harvard.edu/staying-healthy/8-steps-to-mindful-eating. 

The Center for Mindful Eating. The Center for Mindful Eating – Home. (n.d.). Retrieved December 8, 2021, from https://www.thecenterformindfuleating.org/. 

Cline, R. (n.d.). Mindful vs. mindless eating : NCHPAD – building inclusive communities. National Center on Health, Physical Activity and Disability (NCHPAD). Retrieved December 8, 2021, from https://www.nchpad.org/1693/6799/Mindful~vs~~Mindless~Eating. 

Greenawalt, K. (2021, November 20). Mindful eating: The art of presence while you eat. Penn State Extension. Retrieved December 8, 2021, from https://extension.psu.edu/mindful-eating-the-art-of-presence-while-you-eat. 

Mindful eating techniques. Sunshine Coast Dietetics. (2020, January 24). Retrieved December 8, 2021, from https://sunshinecoastdietetics.com.au/mindful-eating-techniques/. 

Mindful eating. The Nutrition Source. (2020, September 18). Retrieved December 8, 2021, from https://www.hsph.harvard.edu/nutritionsource/mindful-eating/. 

Nelson, J. B. (2017, August). Mindful eating: The art of presence while you eat. Diabetes spectrum : a publication of the American Diabetes Association. Retrieved December 8, 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5556586/. 

University, U. S. (2021, April 14). Mindful eating: Benefits, challenges, and strategies. USU. Retrieved December 8, 2021, from https://extension.usu.edu/nutrition/research/mindful-eating. 

How Food Consumes Us

By: Kiley McCarthy

Image 1: Diversity in food 

Do we consume food or does food consume us? We wake up every morning and immediately think about when our next meal is going to be. We encompass our social events and traditions around different varieties of food. We incorporate it into our schedules, our routines, and our individualism. Food presents itself in every aspect of our lives. With this, it is incredibly crucial to have equal availability of food to protect this identity. Failure to do so results in individuals lacking access to the resources needed to not only express themselves, but develop and show their cultures. Ultimately, this pertains to the idea of justice within the food industry and the struggle for food equality. Programs such as the Pueblo Food Project in Colorado not only work to provide equal access to nutritious foods, but culturally appropriate food as well. With this, they allow the members of the area to not have to give up their traditional manners in order to have access to the necessary substances, but instead work to prioritize it (1). While obviously the priority is making sure that these individuals who face food insecurity gain the necessary nutrients, it is also crucial to protecting these cultural rights and educate individuals on the importance of their relationships with food.  

Should There be Equal Access to Culturally Appropriate Food Choices?

The ability for individuals, no matter their socioeconomic status, to  have access to culturally appropriate food is so incredibly essential. Not only does it protect traditional and ancestral roots, but it provides a sense of identity and belonging. At Colorado State University, the food services department works to attempt to promote more culturally diverse food choices that are a better representation of the student population. First off, the department tries to provide a vast variety of options for those with dietary restrictions. While there is room for improvement with having more diverse options, simply having these choices allows for the inclusion of a larger population of students. Furthermore, each dining hall around campus contains at least one station that cooks an “international” menu. This typically means that the station serves a more generalized meal or item from a certain country or culture. For example, the Ram’s Horn dining hall’s greatest hit is their Mongolian grill which prepares customized bowls consisting of a variety of meats, vegetables, sauces, noodles, and toppings. This fairly permeant station provides a more diverse option for students rather than the simple rice and chicken meal or even a burger. However, while this is a start to a more diverse menu, problems still arise. Due to the fact that these meals are made to serve a large population of students and the items are prepared in mass quantities, they fail to properly represent the culture they’re intended to symbolize. They lack the diverse seasonings, methods of preparation, unique ingredients, or simply the love and care that is so essential in food preparation within many different cultures. Continuing on, obviously not every cultural identity that is present in the student population is represented within the dinning hall menus. So how are the cultures that are represented through the dishes on the menu chosen amongst all others? How is one meal or dish deemed more representative over another? How is it decided that a certain culture or country will fail to appear on the menu? These questions raise the critiques of the attempted inclusion within the Colorado State University food services department. Every culture that is present on campus should also have a place on the menu in the dinning halls. Not only does this provide students with the comfort of possibly having a meal or dish that they consume at home, but it allows them to build more of an identity. Failure to properly represent the student population within the dinning scene on college campuses ultimately goes against a vast majority of college’s moral values and beliefs, including Colorado State. Having clubs, groups, programs, or even housing that represents different identities, religions, or cultures shows that institutions recognize these diverse groups, but failure to show them in the food they serve shows that they fail to properly support them. Food is such an essential part of an individual’s identity and thus while college students are meant to be discovering who they are and where they belong during their time at school, having this comfort should be a necessity. 

Clean Versus Dirty 

It was previously thought that “food choice was a powerful signifier of class” (2) and that the individuals who had access to the more nutrient based, “healthy” foods were, in fact, part of higher classes. Thus, following this correlation, the lower class failed to have access to the same foods. “Groups used food to communicate aspects of their wealth, and diet was a powerful  vehicle or cultural and social identity” (2). Obviously, this is a prevalent social aspect woven throughout history, however, it continues to be seen in modern times as well. So, is it true that only the upper class members can express their culture and  therefore, their identity? 

Image 2: The falling statistics of food insecurity 

Society’s Dependence on Itself 

In this ever-changing modern time, food has never been more essential. The concept of “diets” and “fads” has consumed individuals who work to change the way they look, to fit a social standard, or simply to conform with society as a whole. These diets, which are oftentimes incredibly unhealthy due to the cutting out of certain necessary food groups, fill our social media platforms, our magazines, our advertisements, and even word of mouth. The acceptable social standard, for females in particular, has morphed into the question of “how small can I be?” Thus, individuals faced with this mindset turn to these robust diet fads to conform to the standard. However, this typically results in the introduction of eating disorders or disordered eating, ultimately bringing up the concept of the regulation of food on an individual level. Yet, “how thinness plays out in certain social groups” and “where [thinness] conveys high social standings” bring together both the social aspect of food with the more identity based one (2). In this, different individuals carry varying relationships with food as well as the idea of using food as a means of changing one’s physical identity. 

The Mindset of Young Adults 

In this modern time, the age group most heavily impacted by the idea of self regulation is in fact teenagers and young adults. Eating disorders and disordered eating have taken over  college campuses, causing great impacts on students. “The [National Eating Disorders] association estimates that between 10 and 20% of women and 4 to 10% of men in college suffer from an eating disorder, and rates  are on the rise” (4). This rising statistic brings about concern for the health and wellbeing of colleges students revolving around their relationships with food. The most commonly seen eating disorders within this group are anorexia and bulimia. However, this fails to include the idea of “disordered eating”. While eating disorders refer to long term poor eating habits that begin to have detrimental affects on the health of the individual, disordered eating can identify a variety of eating habits. “Disordered eating behavior ranges from fad dieting, or attempts at ‘clean’ eating by restricting fats, dairy, or gluten, to more severe manifestations such as over-exercising, abusing laxatives, binging, or purging” (4). With this, the statistical margins for the rates of those with disordered eating are incredibly high. “NEDA reports that 35% of ‘normal’ dieters progress to unhealthy dieting, and of those, 20-25% develop partial or full-syndrome eating disorders” (4). The high percentages of young adults facing poor relationships with food shows the huge impact in which food and nutrition play on individual’s lives. Those who face eating disorders or disordered eating allow food to have full control over their lives and their everyday thoughts. Thus, food ultimately becomes a part of who they are and as a result, their identity as a whole. While this example of food as identity is extremely negative, it is still essential at understanding. With either disordered eating or an eating disorder, food becomes the individual’s most constant thought: if they should eat, when they should eat, what they could eat that won’t make them bloated, or even not being able to stop eating. This type of continuous thinking takes a great toll on the individual’s mind and body and causes a very negative relationship with food. College students in particular face this mindset due to the great social aspects that associate with college as well as the great deal of stress many are under. With this, it causes students to fall captive to worrying about what others think about them, what others think about what or how much they’re eating, or on the flip side, overeating. The social pressure of modern times is incredibly toxic and ultimately detrimental to both the mental and physical health of the upcoming generations. 

Image 3: Eating disorders in college students 

Conforming to an Unjust Society 

Continuing on with the idea of the social image of food, “our consumption choices send messages to others and we, in turn, adapt our consumption choices in light of others perception of us” (6). We as a human species base our eating habits so primarily off of society and others perceptions, that we actually begin to lack a representation of our own identities in such scenarios. The concept of “social contagion” plays into this as “people tend to associate with those who have similar body types” as well as similar eating habits (2). When this occurs, are we staying true to our own identities or simply conforming to a specific group of society? Sadly, food, while being such a critical role in expressing our identities, often is misused and can change the way others view us and the way we view ourselves. This smokescreen effect is a highly psychological concept as it takes into account the pleasure centers of the brain, the lateral hypothalamus, as well as the part of the brain that plays a role in analyzing social situations and other individuals, the medial prefrontal cortex, and uses them against us. As a result, we tend to blame the unrealistic social standards rather than our own relationship with food or our own brains. 

However, food is not an enemy. Food is a way of life. It is a way of bringing together cultures, in continuing traditions, and in creating new memories. When I think of food, I could look to my previous relationships with it that were influenced by society and its standards; yet, instead, I decide to look to the warm memories of dancing around the kitchen with my mom preparing Christmas dinner or learning to bake with my grandmother. It is so incredibly essential within my own culture and has thus, become such a grand part of who I am. By creating this sense of community, food works to unite families, cultures, and even geographical areas. It works as a representation of individual identities in a fight against societal standards, an outlet of expression, and a means of expressing one’s cultural traditions. So I ask you, how does food represent your identity?

About the Author 

I am a first year student at Colorado State University in the Honors College double majoring in Biomedical Sciences with a concentration in Anatomy and Physiology and Neuroscience with a concentration in Cognitive and Behavioral neuroscience. I hope to attend medical school with an unknown career path. I was raised in a small town on the shoreline of Connecticut and grew up on the ocean. I hope people learn and identify the importance of their relationships with food and how they allow food to impact their lives.

References

(1) Colorado Blueprint to End Hunger. (n.d.). City of Pueblo Colorado. https://www.pueblo.us/ 

2595/Colorado-Blueprint-to-End-Hunger 

(2) Coveney, J. (2008). Food… as indentity. In Food (pp. 19-31). Taylor and Francis. 

(3) Coveney, J. (2008). Food as… Justice. In Food (pp. 87-99). Taylor and Francis.

(4) Jacobson, R. (n.d.). College Students and Eating Disorders. Child Mind Institute. Retrieved 

November 28, 2021, from https://childmind.org/article/eating-disorders-and-college/

(5) Ray, K. (2014). Migration, Transnational Cuisines, and Invisible Ethics. In Food in Time and 

Place (ch. 10). Paul Freeman.

(6) Review of Social Economy, Vol. 63, No. 3, CONSUMING SYMBOLIC GOODS: 

IDENTITY & COMMITMENT (September 2004), pp. 307-321 

Exploring the Importance of Pollination in our Food System

By: Parker Neal

Photos from The Pollinator Partnership on Facebook

Imagine a world in which all flowers, fruits, vegetables, and even chocolates were gone.  Life as we know it would become dull, void of color and emotion. This would be the situation here on our campus, and across the world, without the necessary work of pollinators that are responsible for the pollination of 87% of the world’s flowering plant species.  Pollinators make our everyday lives possible through their services and their importance is rarely acknowledged by the general public.  As the next generation of students, I feel that it is our responsibility to raise awareness of declining pollinator populations and continue action towards preserving their future.  If action is not taken promptly, the survival of these vital animals will continue to diminish until it is to late for them to be saved.

Types of Pollinators

There are many pollinator species besides the common example of bees.  Moths, bats, birds, wasps, and even flies are all quintessential to the process of pollination.  But despite their structural roles in our food system, the importance of pollinators among our food system is often disregarded.  Across the world, there has been a decline in pollinator species, that correlates to many issues within food.  The expansive changes in human land use for agriculture as well as excessive application of pesticides are the main concerns regarding these populations.

There are two main types of pollinators: invertebrate and vertebrate pollinators.  Invertebrate pollinators include bees, butterflies, wasps, flies, and beetles.  These are animals that do not have a backbone and thus tend to be smaller and more agile.  Invertebrate pollinators are responsible for the bulk of pollination that occurs.  Vertebrate pollinators include birds, bats, and other mammal species.  These are animals that have a backbone, with the most effective being those that can fly.  Whether they have a backbone or not, all pollinators are important to the success of crop production and the overall biodiversity of an ecosystem.

Of the different species within the pollinator taxa, the bee species have the most influential role.  Bees hold this predominance over other pollinator species due to the sheer abundance of bee species that rely on floral products, consisting of 20,000 obligate florivore species.  They are responsible for the pollination of a multitude of flowering plants from avocado to sesame, which account for three quarters of the total pollination found in agriculture and horticulture.  A decreased availability of bees in an area can cause a multitude of problems within the food industry.  It was found that economic production costs increased substantially for major agricultural crops when there were shortages in the availability of mobile bee populations.  Populations of bees, both captive and wild, have been the leading subjects for most studies related to pollinators and have provided important species data that can be applied across the taxa.

The Job of a Pollinator

A pollinator is defined as, “a regular flower visitor that transfers pollen between plants, leading to successful pollination, and ultimately, the production of seeds.”.  Pollinators play a crucial role in the reproductive systems of many species of flowering plants.  Although pollinators can diverge widely in life history traits, they share a reliance on flowers as a source of food.  Flowers are visited by pollinators in search of food resources like nectar and pollen.  While visiting, it is possible for a pollinator to come in to contact with the flower’s reproductive parts.  This causes pollen to be deposited to the flower from a different flower, unknowingly transported by the pollinator.  The plant is then able to use this pollen to produce a seed or fruit.  Many plant species are unable to reproduce without this pollen carried from the pollinators, thus reinforcing their influence.

Drivers of Pollinator Decline

The most detrimental of these drivers, is the changes in land-use management intensity and conversion.  These are changes in the way we as humans control our use of the land and the resources it provides us with.  The constant increase in demand among our agricultural system causes the need for more land to produce more food.

Figure 1: Depiction of the drivers, responses, and risks to pollinator decline

Though land-use management is one of the keystone elements responsible for the decline in pollinator species, it is important to look at the effects of other elements as well.  The widespread use of pesticides/herbicides has also become detrimental to the survival of pollinators.  These chemicals, used for the control of pests and weeds, have a broad range of lethal and sublethal effects on pollinators.  These effects can be both physical and physiological, depending on the concentration and type of pesticide used.  GMO’s can also have effects among pollinators, but they are generally more indirect than the other major drivers.  The use of genetically modified plants can cause decrease in the number of floral resources available to pollinators by killing native weed species that it may target.  Climate change is also of large concern among pollinator populations, but it is unclear of the direct effects it has currently.

Growing Concern Regarding Pollinator Populations

Research highlighting the importance of pollinators, is scarce, but has increased exponentially in the past few decades.  People are becoming concerned with the declining populations of pollinator species around the world, and what effects it will have our species biodiversity and crop production.  Global agriculture is currently twice as dependent on pollinators than it was fifty years ago.  Scientists estimate, pollinators are responsible for at least one out of every three bites of food we eat.  Many of the world’s most demanded cash crops such as almonds, cocoa, and coffee are dependent on animal pollination.  Pollinator-dependent crops also provide large amounts of micronutrients, such as vitamins A/C and calcium. 

The International Union for the Conservation of Nature (IUCN) predicts that there will be a global loss of more than 20,000 flowering plant species within the coming decades.  This is ultimately the response of declines in pollinator species diversity across the world.  The long-term survival of a plant species could possibly be threatened by the decline of pollinator communities and thus more attention must be brought to the subject.

Current Action at CSU

The survival of pollinator communities has been of high regard here at CSU for quite a few years.  The Pollinator Friendly Campus Committee, a subcommittee of the President’s Sustainability Commission, has been in action since 2017.  Their main goal is to promote pollinator friendly habitats around campus while also educating the people of Fort Collins about the importance of local pollinator survival.  In 2018, CSU was Bee Campus Certified which recognizes outstanding sustainability leadership.  CSU was the first certified institution in Colorado.  Over the years, there have been 19 pollinator beds established on campus.  These beds provide consistent food sources and safe nesting spaces for native pollinator species.  With the infrastructure that has been setup here at CSU, it is important for students to take action in order for a difference to be made.

Figure 2: Photo of the CSU Annual Flower Garden by author

Getting Involved

Overall, there must be an increase in the research and assessment of pollinator species and their role in species biodiversity and crop production.  In every single one of the sources that I analyzed, they each identified a need for more research to better understand the situation regarding pollinators.  Students must be the main driver behind this research to facilitate change.  This can be achieved through participating in citizen science opportunities or individual research projects.  An example of a community science opportunity here in Colorado is through Native Bee Watch.  They are a citizen project focused on monitoring bee diversity and abundance across Colorado.  Initiatives such as this one allows for a wide spread of data collection due to the community nature.  Another thing that can be done to aid pollinator communities is the development of pollinator homes.  CSU has done a great job already at developing these habitats for native pollinators, but more can be done.  Students must advocate for better resource management here on campus and continue to spread awareness about the impact of pollinators.  Though change will not be rapid, it is necessary for us to begin action towards a brighter future by saving the pollinators we rely on.

About the Author

My name is Parker Neal, and I am a first-year honors student at Colorado State University studying Ecosystem Science and Sustainability.  I am from Roanoke, Virginia, and have been in the mountains all my life.  I enjoy to ski, hike, fly fish, and rock climb so ultimately CSU was the perfect place for me.  I hope to graduate early and possibly go for a master’s degree, but only time will tell.

Literature Cited

Alarcón, C. (2020, June 25). Why protecting pollinators today will secure our food supply in the future. Forbes. Retrieved November 11, 2021, from https://www.forbes.com/sites/claudiaalarcon/2020/06/25/why-protecting-pollinators-today-will-secure-our-food-supply-in-the-future/?sh=16b2b9815cb2.

Allen-Wardell, G., Bernhardt, P., Bitner, R., Burquez, A., Buchmann, S., Cane, J., Cox, P., Dalton, V., Feinsinger, P., Ingram, M., Inouye, D., Jones, E., Kennedy, K., Kevan, P., Koopowitz, H., Medellin, R., Medellin-Morales, S., Nabhan, G., Pavlik, B., … Walker, S. (1998). The potential consequences of pollinator declines on the conservation of biodiversity and stability of food crop yields. Conservation Biology, 12(1), 8–17. https://doi.org/10.1046/j.1523-1739.1998.97154.x

Hoog, A. V. ‘T. (2013). No Buzz from the beehives. Wageningen World. Retrieved November 10, 2021, from https://issuu.com/wageningenur/docs/wageningen_world_2013-02_eng/10.

Natural Resources Conservation Service. NRCS. (n.d.). Retrieved November 11, 2021, from https://www.nrcs.usda.gov/wps/portal/nrcs/main/national/plantsanimals/pollinate/.

Pollinator Friendly Campus. Pollinator Friendly Campus | Facilities Management. (n.d.). Retrieved December 7, 2021, from https://www.fm.colostate.edu/pollinators.

Potts, S. G., Imperatriz-Fonseca, V., Ngo, H. T., Aizen, M. A., Biesmeijer, J. C., Breeze, T. D., Dicks, L. V., Garibaldi, L. A., Hill, R., Settele, J., & Vanbergen, A. J. (2016). Safeguarding pollinators and their values to human well-being. Nature, 540(7632), 220–229. https://doi.org/10.1038/nature20588

Ratto, F., Simmons, B. I., Spake, R., Zamora-Gutierrez, V., MacDonald, M. A., Merriman, J. C., Tremlett, C. J., Poppy, G. M., Peh, K. S.-H., & Dicks, L. V. (2018). Global importance of vertebrate pollinators for plant reproductive success: A meta-analysis. Frontiers in Ecology and the Environment, 16(2), 82–90. https://doi.org/10.1002/fee.1763

Winfree, R., Bartomeus, I., & Cariveau, D. P. (2011). Native pollinators in anthropogenic habitats. Annual Review of Ecology, Evolution, and Systematics, 42(1), 1–22. https://doi.org/10.1146/annurev-ecolsys-102710-145042

Local Foods for Local Students

By Isabella Ortega

Growing Up Local

Every Tuesday in the summertime, for as many summers as I can remember, we would go to the local farmer’s market. My mom would buy us our favorite flavors of honey sticks when she bought her jar of local honey, my sister and I would help choose which tomatoes   looked best to pick from the colorful spreads on the produce tables, and we’d even get a fancy fruit tart or cinnamon roll from the bakers on occasion and on the way out we always picked up two orders of fresh spring rolls from the “egg roll lady” to snack on for the afternoon. 

A vendor at the Fountain Farmer’s Market

Locally grown produce, small businesses, and local artisans and entrepreneurs all came together to sell their delicious goods at the summer farmer’s market, and my time spent there became a staple of my childhood summer time. Local foods and local businesses are integral to the culture, diversity, and success of a city, and Fort Collins is very rich in that way, however you wouldn’t be able to tell from the majority of CSU’s campus. 

CSU relies heavily on bigger corporations like Sysco, or even food chains rather than the hundreds of small, locally owned businesses that readily surround it. Campus dining even brings in produce rather than sourcing from the many farms in the area, and with produce that’s likely worse quality than locally sourced fruits and veggies. 

Although some items would have to be “imported” in some form due to the large student population, CSU should shift to more locally source foods in an effort to provide better quality food for their students, give less support to large national corporations, and more support to the local farmers and businesses that keep Fort Collins ranked at the top of the list of best cities to live in.

Quantity vs. Quality

Thinking back to the farmer’s market, every single item being sold was made with the effort and care of the vendors rather than manufactured, or rather than made by an assembly line in mass production. The food is better quality, and probably tastes a lot better with more natural ingredients because it’s made with quality in mind rather than quantity. 

This is a continuing motif with things like local restaurants, local produce, and even local shops because, again, their products are made with quality as a top priority rather than quantity. For example, fresher produce is typically much more nutritious as fruits and vegetables will start to lose their nutrients within 24 hours of being picked, and locally grown food is picked and harvested at the produce’s peak ripeness, when it’s most full of good nutrients. Typically produce in the dining halls is wilted or on the edge of going bad, as can be seen by anyone taking the time to look at the produce being served. 

Photo from Foodservice Magazine

Many students pay attention to what they eat, especially with popular concerns like the “Freshman Fifteen”, but many of my friends and even myself have been driven away from a salad due to the vegetables looking old, brown, and even slimy on occasion. Of course vegetables get old and all wilt eventually, and a rogue moldy tomato is inevitable in large quantities like are served across campus on the daily, but veggies harvested with nutrition in mind rather than efficiency not only would look more appealing and enticing to more students, but would also hold more nutrients than a  thawed tub of iceberg lettuce when it’s served in the dining halls.

 A switch to local foods would provide better and more nutritious veggies to the students, while also of course supporting local farmers and businesses who make distributing the best possible produce their main focus. Another related benefit is the fact that locally sourced produce is much more sustainable due to the use of less packaging with less travel and shipment costs. The amount of gas, labor, packaging and money it takes to ship foods in between distribution facilities across the state and country is astronomical compared to the amount it would take to bring food in from the surrounding FoCo area.

CSU’s Current System

Currently, CSU’s dining services rely mainly off of Sysco, which is a very large food corporation that provides food to many public school systems across the nation. Their branding can be easily found throughout the dining hall, like on the bottoms of the cups, and much like other large food production companies they are focused solely on the quantity of food they’re producing for their consumers, not necessarily the quality of the food. Sysco is known by many as one of the “evil corporations” that take advantage of the farmers and other staff that work for them. Their main focus is meeting requirements, so rather than supporting and relying on their system, CSU could shift more towards local businesses instead.

CSU is already a B-corporation, meaning they focus heavily on meeting as high of sustainability standards as possible, and have achieved those standards enough to be certified. This includes everything from waste management to food preparation. They send food waste to compost and energy systems and leftovers go to the Larimer County Food Bank. The Dining services do bring in products from local bakers and producers occasionally, but the majority of their food comes from Sysco as a part of their contract with them.

Sourcing things like baked goods, breakfast food, and even gluten free or  from small or local bakers and producers would have many positive benefits. CSU could support them by providing them with a consistent and very large consumer, and if the dining halls advertised where these locally made foods were from, students could make connections with local businesses and continue to support them even after they switch to off-campus living. They would be able to know which local shop baked their favorite breakfast muffins or made their favorite bagels, and could continue to shop there as they become locals to Fort Collins rather than students in dorms.

Can We Make the Shift?

CSU is an extremely large school, and their on-campus population makes up a very large portion of the school body. Faculty, staff, and students, at least some from each year, take  advantage of the dining services, and it would be quite a challenge to feed everybody adequately while sourcing completely locally, however it’s very possible to source at least the majority from the surrounding Fort Collins area, or even Larimer County and Northern Colorado, with a little support from larger corporations and other sources.

More local foods is much better than none, and it’s definitely possible for a university to source sustainably and locally. Universities like McGill University and Michigan State University both advocate for local eating, McGill referring to those that support and rely on local foods as “locavores”. Each one raved about the nutritional, environmental, and overall taste of locally sourced foods just being better than that of mass-produced meals.

The Student Dining Experience

Taken by author at Larimer County Farmer’s Market

One thing that’s made the transition from home to college living so difficult for me and many other students is the shift from having home cooked meals that you know and love, to having to accept and rely on dining hall food. Having to go from dinners made from foods my mom hand-picked from the local farmer’s at the farmers market to the powdered eggs made in bulk put a huge damper on the “moving past homesickness” efforts. For many, especially those who deal with things like dietary restrictions, whether health related, religious, or otherwise, it’s even worse as the dining halls just continue to repeat and cycle through the same “inclusive” meals so much so that they become boring and overeaten. A shift towards local foods would bring in diverse, carefully made, and safety guaranteed foods that people would genuinely enjoy and continue to eat.

CSU Dining already puts quite a bit of effort into sustainability and minimal waste from their dining centers, which is an amazing accomplishment, however for more nutritious and better quality food that students might enjoy more, they should shift to the utilization of more local fruits and veggies, from local producers, and support the vibrant FoCo community rather than the large Sysco corporation as much as possible.

About the Author

Isabella Ortega is a first year honors student at Colorado State University majoring in Biochemistry on the Pre-Veterinary track. Born and raised in Fountain, Colorado, Isabella’s career goal is to become an Exotic or Large Animal Veterinarian with hopes of helping with endangered species and animal conservation efforts. In her free time, she enjoys camping, hiking, volunteering at Cheyenne Mountain Zoo as well as with other community organizations, and spending time with her friends and family.

Works Cited

Amisson, Liz. “Is Eating Locally Grown Food Healthier for You?” Virtua Weight Loss & Wellness, NJ, 14 Sept. 2020, https://www.virtua.org/articles/is-eating-locally-grown-food-healthier-for-you#:~:text=The%20main%20health%20benefit%20of,fresher%20produce%20is%20more%20nutritious.&text=Better%20quality%20soil%20and%20more,better%20tasting%2C%20more%20nutritious%20produce. 

Boss, Donna. “2009 Facility Design Project of the Year: The Ram’s Horn at the Common.” Foodservice Equipment & Supplies, Foodservice Magazine, 1 May 2009, https://fesmag.com/awards/facility-design-project-of-the-year/4797-facility-design-project-of-the-year. 

“Colorado State University.” Housing Dining Services, 2021, https://housing.colostate.edu/about/sustainability/green-dining/. ​​

Fountain Farmer’s Market. “Log in or Sign up to View.” Facebook, 30 July 2021, https://www.facebook.com/pages/category/Local-Business/Fountain-Community-Metcalf-Park-Market-295211237823745/. 

Klavinski, Rita. “7 Benefits of Eating Local Foods.” MSU Extension, 20 Sept. 2018, https://www.canr.msu.edu/news/7_benefits_of_eating_local_foods. 

Larimer County Food Bank. “Food Bank for Larimer County.” Food Bank, Feeding America, 2021, https://foodbanklarimer.org/. 

McGill University. “The Benefits of Eating Local Foods.” Food and Dining Services, 6 Mar. 2012, https://www.mcgill.ca/foodservices/sustainability/green/local. 

Got Beans?

By Cormac Wallace

Beans!

It’s no secret that many college students have trouble maintaining healthy diets, especially when living in a dorm and eating dining hall foods. Not to mention that in this time of life, many students often find themselves turning to vegetarian or vegan diets, making it even more difficult to eat well on campus. I’ve seen this firsthand at Colorado State University. CSU Dining is much better than dining on other campuses that I’ve visited before, that often have lower quality food, far fewer options for students to choose from, and less accommodating of needs for those with dietary restrictions. And as one who has taken on a vegetarian diet, our school’s ability to provide nutritious and tasty food for the many students with dietary restrictions that eat on campus has become increasingly important to me. In considering how CSU might be able to better facilitate fulfilling an inclusive and nutritious dining service, I came to the simple realization: Beans!

Beans have many health benefits in their high fiber content, availability of vitamins and minerals such as folate (vitamin B9) and potassium¹, and supplying a plant-based protein option. Additionally, with CSU’s ongoing fight for a more sustainable campus², this addition of more beans, as well as the partial replacement of other, less environmentally conscious protein options (such as beef³) with beans could aid in lowering our overall carbon footprint and ideally setting a new standard for universities in the world of sustainability. And with the presence of beans as a staple ingredient in cuisines within indigenous, Asian, Black, and other communities, introducing more beans to CSU would allow for educational opportunities to bring our CSU family to be more culturally aware. So I went forth, to find the best reasons and methods of introduction possible for beans at CSU, and to see what some of my peers on campus thought about this proposal.

Current Bean Situation at CSU

I needed to make sure that I wasn’t alone in recognizing this issue. That introducing more beans in the dining halls would be a welcomed change by those actually eating on campus. So I went out and interviewed several students on the topic.

          The first students I talked to were Carrin and Hutchi. They were both very enthusiastic to talk about beans on campus (as everyone should), repeatedly saying “I love beans” or talking about them before I was able to start recording my talk with them. Through our conversation, it was evident that they were just as disappointed in the bean situation on campus, especially in the Ram’s Horn dining hall. For them, living in Edwards Hall, as well as residents in Academic Village, Ingersoll, Summit, and even Newsom, Ram’s Horn is the closest option. But the lack of beans and vegetarian/vegan options there leaves many students with little food options. Carrin, being a vegan, explained to me the importance of beans in her diet to meet protein needs, and eating tofu every day is becoming exhausting. And even the GrubHub options, which are a saving grace to students searching for food after the meal period ends, have few options for alternate protein. With many of the vegetable items being unfavorable, a good, reliable presence of beans at CSU would be well received.

I also interviewed another student Craig, who gave me a different view on eating in campus dining halls. Unlike Carrin and Hutchi, he eats meat two to three times a day and relies on that protein since he lifts weights very regularly. Even then, Craig told me how he always tries to maintain a balanced diet, and how beans would help to provide more variety in CSU dining halls. With the typical options being along the lines of out-of-season, bland vegetables that simply aren’t appealing options for most students. He agreed that the addition of more bean options would really help to break up some of the monotony that eating can become, especially for those who eat all three meals a day on campus.

Health and Environment

          Well, now we know that more beans in dining halls is a welcomed improvement. But aside from that, why would CSU implement this change? CSU is a university that prides itself on the health and wellbeing of its students. The health benefits connected to eating beans  provide the opportunity for our school to continue to pursue that belief. Being capable of supplying the three essential macronutrients (Carbohydrates, Protein, and Fat), and as an excellent source of vitamins and minerals.         

The carbohydrates present in beans are in the forms of starch (amylose and amylopectin), which is the body’s primary source of energy⁴; and fiber, which has many roles including its benefit to the movement of material through the digestive tract, extending the absorption of glucose by the body, and much more⁴. Protein in beans can provide all essential amino acids if paired with a complementary protein like grains or vegetables¹, which are necessary for the synthesis of enzymes⁵, proper immune function⁶, and more. And, beans are low in fat⁴, containing no saturated fats and only unsaturated fat like linoleic acid⁷.

          Additionally, beans are naturally a much more substantial source of vitamins and minerals than cereal grains or animal proteins⁴. Being high in vitamins like niacin and folate, and minerals such as potassium and magnesium¹⁰. For example, when comparing the mineral composition of beef to mung beans, in 100g of each protein, mung beans⁸ are noticeably higher than beef⁹ in all major minerals other than sodium

          Environmentally, beans offer a much more sustainable option than other protein sources. When comparing the practice of growing beans to raising cattle, the benefits are clear, especially in respect to worldwide goals to reduce greenhouse gases.

By replacing a portion of beef production with bean production, the overall amount of methane produced and emissions expelled through transportation would both decrease significantly¹¹. Beans also require far less water to produce¹² than beef does, and are more efficient at using water per acre¹², which would allow for higher accessibility of water where it is needed. And bean plants are efficient at absorbing nitrogen from soil¹², which can reduce nitrogen-runoff related issues due to excessive fertilizer use and manure production by cattle.

How Can We Get More Beans at CSU?

       So now we know that students want them, some students need them, and Mother Nature will be thanking CSU for turning to more beans. But what are some of the best ways we can get more beans on campus? Beans provide the opportunity for CSU to create outreach events for different cultures through their cuisines, similar to the ‘Indigenous Kitchen’¹³ event that happened this semester in the Foundry kitchen, in which one station was taken over and used to showcase foods indigenous foods to North America. Along with this, my interviews with fellow students really aided me in formulating ways beans could be introduced.

          Many different cultures employ beans into their cuisines. The use of beans and legumes such as lentils and kidney in Indian dishes like Dal Makhani¹⁴, dishes like Red Beans and Rice¹⁵ in Soul Food, and Fava beans in Middle Eastern dishes like Ful Meddammes¹⁶ are a few examples of the importance of this food group in cuisines foreign to many Americans. By creating special food events, like that of the Indigenous Kitchen, CSU would be able to not only introduce delicious new cuisines to its students but would be able to use food as a catalyst of education. This is the perfect opportunity for students to learn and understand other cultures and bring CSU closer to a more aware and culturally aware student body.

          But aside from the cultural outreach possibilities of more beans on campus, they provide many more options for students. Simple additions of items that already appear in other places on campus would be an easy fix for the Dining Service. Such as the expansion of salad bars to include black beans, bean salad, and hummus (already available in Braiden Dining Hall). Baked beans could be a perfect addition to the Grill station in Rams Horn, being a perfect compliment to the burgers and sometimes barbeque available there. Or, since soup season is finally upon up, the addition of hearty, beany soups  and chilis would provide a delicious, nutritious, and warming meal that would be perfect for the Fall and Winter months.

          As the school year progresses, I continue to see students grow tired of the Dining Hall options. And when we come back from breaks, after eating home cooked meals and more restaurant foods, campus food really begins to grow tiring. This is the perfect opportunity for CSU to keep students engaged with campus dining and prevent them from spending too much money on fast food and other off-campus dining options.

About the Author

          I am currently a first year student at Colorado State University. I’m originally from Greenville, SC, and love skiing, cooking, music, travel, and spending time with friends. Majoring in Fermentation Science and Technology, with a double minor in Food Safety and General Business, I’ve always cared about good food, and the availability of it. I love cooking for others and experimenting with new ways to convince my more food-stubborn friends that vegetarian food and eating out of one’s comfort zone aren’t as scary as most people think they are. I hope one day to travel the world, experiencing food in as many countries as possible.

Sources

1. Garden-Robinson, Julie, and Krystle McNeal. “North Dakota State University.” All About Beans Nutrition, Health Benefits, Preparation and Use in Menus – Publications, 2019, https://www.ag.ndsu.edu/publications/food-nutrition/all-about-beans-nutrition-health-benefits-preparation-and-use-in-menus. 
2. “Sustainability.” Conference Event Services, https://ces.colostate.edu/sustainability/.
3. Harwatt, Helen, et al. “Substituting Beans for Beef as a Contribution toward Us Climate Change Targets.” Climatic Change, vol. 143, no. 1-2, 2017, pp. 261–270., https://link-springer-com.ezproxy2.library.colostate.edu/article/10.1007/s10584-017-1969-1.
4. Hayat, Imran, et al. “Nutritional and Health Perspectives of Beans (Phaseolus VULGARISL.): An Overview.” Critical Reviews in Food Science and Nutrition, vol. 54, no. 5, 2013, pp. 580–592., https://www.tandfonline.com/doi/full/10.1080/10408398.2011.596639?casa_token=5tSNWCmRmIkAAAAA%3AS5Ao1wrPBO58NGKU0h6hmlweeJqcu5jq7WZ8SEFwUnSeGHwsAeTw8dmvmFe52IA3pkw3HkJ2grHl8Q.
5. Karplus, M., and J. Kuriyan. “Molecular Dynamics and Protein Function.” PNAS, National Academy of Sciences, 10 May 2005, https://www.pnas.org/content/102/19/6679.full.
6. Reynolds, J, and J Shou. “Effect of Dietary Protein and Amino Acids on Immune Function.” Europe PMC, 1990, https://europepmc.org/article/med/2105184.
7. Whelan, Jay, and Kevin Fritsche. “Linoleic Acid.” Academic.oup.com, Advances in Nutrition, 6 May 2013, https://academic.oup.com/advances/article/4/3/311/4644566?login=true.
8. Habibullah, et al. “Proximate and Mineral Composition of Mung Bean.” AGRIS, 1 Jan. 1970, http://www.aup.edu.pk/sj_pdf/proximate%20and%20mineral%20composition.pdf 
9. Wood, Jeffrey D. “Meat Composition and Nutritional Value.” Lawrie´s Meat Science (Eight Edition), Woodhead Publishing, 12 May 2017, https://www.sciencedirect.com/science/article/pii/B9780081006948000200.
10. Campos-Vega, Rocio, et al. “Dry Beans: Processing and Nutritional Effects.” Therapeutic, Probiotic, and Unconventional Foods, Academic Press, 20 Apr. 2018, https://www.sciencedirect.com/science/article/pii/B9780128146255000194.
11. Harwatt, Helen, et al. “Substituting Beans for Beef as a Contribution toward Us Climate Change Targets.” Climatic Change, vol. 143, no. 1-2, 2017, pp. 261–270., https://link.springer.com/article/10.1007/s10584-017-1969-1
12. Multari, Salvatore, et al. “Potential of Fava Bean as Future Protein Supply to Partially Replace Meat Intake in the Human Diet.” Comprehensive Reviews in Food Science and Food Safety, vol. 14, no. 5, 2015, pp. 511–522., https://ift.onlinelibrary.wiley.com/doi/full/10.1111/1541-4337.12146. 
13. “Native American Heritage Month 2021: Inclusive Excellence: Colorado State University.” Native American Heritage Month 2021 | Inclusive Excellence | Colorado State University, https://inclusiveexcellence.colostate.edu/native-american-heritage-month-2021/.
14. Kapoor, Sanjeev. “How to Make Dal Makhani, Recipe by MasterChef Sanjeev Kapoor.” Sanjeev Kapoor, Sanjeev Kapoor, https://www.sanjeevkapoor.com/Recipe/Dal-Makhani-KhaanaKhazana.html.
15. “Red Beans and Rice: Rice Recipes.” Soul Food Website, https://www.soulfoodandsoutherncooking.com/red-beans-and-rice.html.
16. Karadsheh, Suzy. “Foul Mudammas (Egyptian Fava Beans).” The Mediterranean Dish, 29 Jan. 2020, https://www.themediterraneandish.com/foul-mudammas-recipe/

Social Media’s Influence on Food Choices and Disorders

By: Reham Abdunabi

Photo by- Food navigator

“Don’t eat food at night and you will lose weight, only have beverages and you will lose weight, don’t eat breakfast and you will lose weight, drink water when you are hungry and you will lose weight”. These are all myths that have impacted everyone in our generation throughout our relationship with food. Have you ever been watching a youtube video where certain food is shown, whether unhealthy or healthy, and you go out and try it instantly or put it on your grocery list? Throughout our lifespan, we have been influenced by social media in our food choices which have led to many unhealthy habits that do not nourish our body and lead to disorders.

When I started watching influencers try new diets and show what they eat in a day, I was influenced to be like them since they looked beautiful doing it. However, I never witnessed this work with anyone and even the influencers that I watched would come out months later saying that they followed bad habits and are suffering from eating disorders. It is wrong that we follow exactly what they say and treat them like trusted individuals because they are only doing what works for them. Diets can never be the same for any person because they are not one size fits all. Everyone has their own body and lifestyle that needs different things. Looking to influencers when choosing what to eat or what diet to follow is wrong. Our bodies are not just what we can see on the outside but our health on the inside is what is more important.

In our generation, many college students are affected by these problems. As a college student in this generation, I have seen many different people from all around the world and their kind of food culture. While everyone is away from home, maintaining a healthy diet not based on negative influences is hard, but feasible. 

Throughout my journey, I reached the conclusion that what might work for someone might not work for me. I also realized that people’s whole lives are not shown on social media. Eating too little or too much is equally bad and there always needs to be a healthy balance in life. Reaching this conclusion has helped me get away from the unhealthy habits that I used to fall into. I have also learned to take everything I hear on social media with a grain of salt. Social media like other things has its pros and cons, we just need to focus on the positives that can serve us in a healthy way. 

Social Media Influences on our Food Choices

In this century our food choices are very influenced by what we see on the internet. Many studies have been done to prove this conclusion. One study found that the kids who viewed the social media posts with unhealthy snacks ate more calories and had significantly increased intake of unhealthy foods than the children who viewed the healthy snacks or the non-food items. This is a major concern to our generation because marketing is targeting kids, which makes it so they are influenced in their choices. Advertisements have a significant impact on kids because if they see it, they want it, and parents have to be prepared to limit those things in the home. In this generation, most of the food choices in a house are made by kids which is the opposite of how it used to be in the past. Most parents cannot control what is going into their kids’ bodies and all they like to eat are things like dino-nuggets and fries.

Kate Eshleman, a doctor in the Center for Pediatric Behavioral Health in Cleveland,  says avoiding the pitfalls of social media marketing comes down to communicating with children about healthy choices. In the end, you cannot completely control what your kids view on the internet, but you can make rules for your household. Children should be taught about the effects that these foods have on us rather than just telling them no and ending it there. 

 As a teen, I have been highly influenced by the food choices I make and began to eat very unhealthy food in middle school. But, in high school, I took many cooking classes and enjoyed them a lot. I used the internet as a source for healthy recipes and once I began looking into those things that were all that I could see on my internet feed. This was the opposite of middle school because at that time all I saw was takis, mac and cheese, and highly processed foods.

Photo by-KpopStarz
Extreme Diets on Social Media Effects
There are many influencers in the world of media and some of the most impactful ones are K-pop celebrities. This is a group of singers from Korea who are known for having very skinny petite body types. As they started becoming more and more popular many girls were influenced by them and wanted to have the “perfect” bodies they had. A trend exploded on the internet to follow their diet to become skinny. Most of their diets are very extreme and unsustainable, making them weigh 40-49kg. One of the most famous k-pop stars is IU’s diet which consists of an apple, sweet potato, and a protein shake. Many people who followed it said that they felt skinny because they were barely eating. One girl who followed this diet reported that she had no energy, wanted to sleep extra, and was constantly dizzy. She lost 7kg in a week of this diet, but could not continue. This diet caused her to have no energy to work or even get up and walk making her extremely sick. 
Diets like these create false body images. I tried out diets myself as a teen and I could not sustain any of them. I would feel very sick and after the diet would be over, if I continued for a couple days, I would go back to eating more than I did, to begin with. Many other people have gone through the same thing which is detrimental to both physical and mental health.

Photo by- Rise services
Mental Impacts of Diets and Social Media Influence
All these influences that are coming from the internet have caused many people to have mental health problems. Research has shown negative body image can lead to depression, social anxiety, self-consciousness, and dangerous eating disorders. For many people who already have those things present in their lives, many social media platforms have led to increasing these problems through triggering them and promoting unhealthy behavior. 
TikTok over the past couple of years has become very famous and it is a video-sharing company that posts short videos. Many mental health problems have been caused by this app. Although many of the videos could intend to share positive messages, many feel the visual part of it has put a focus on body shape and size, especially for our generation which is young and vulnerable. Many people post edited photos of themselves which creates anxiety for teens to want to be like them. Millions of people edit and use filters to feel “more pretty” and skinnier. This causes an unhealthy relationship with food, lowering people’s intake.
Promotion of Healthy Food
The internet is not all completely bad because, like all things, there are some pros involved. Throughout research, I found studies that people who use social media and view images of healthy foods are more likely to make healthier food choices. You’re more likely to eat the way your social media feed looks like. According to a study conducted by researchers at Aston University’s School of Life and Health Sciences in the UK, the team found that college students ate more fruit and vegetables if they believed their social media peers did the same. As college students, we typically are no longer around our parents and this change creates many changes in our diets. The food culture on campus should promote healthy and sustainable eating. We can do this by eating the best foods that will nurture us. We don’t always have to eat completely healthy, but we should attempt to go for the foods that our bodies actually need. At CSU I have seen many people eating ramen noodles because it is affordable, but unfortunately, it is not the best for our health. I have realized throughout my food journey that when I see people around me and on social media eating healthy I do the same.  Food influences can go both ways and are not always negative. 
Typically when healthy food images get more likes, people are more likely to choose to eat healthily. In the world, we live in today exposure is key in making decisions about our lives. If you get exposed to more healthy things you will likely be healthier and if you get exposed to less healthy things you will likely be unhealthy. 
About the Author-
 I am a first-year student at Colorado State University studying political science and international studies. I have lived my whole life in Fort Collins, but am from Libya. I enjoy hiking, cooking, and spending time with my friends and family. I am greatly interested in learning about the impacts of social media on our generation. I hope to create a healthy balance in the way we think about food throughout social media and how we implement it into our lives.

Bibliography-
Cleveland Clinic. (2020). Can social media influence what your child eats?Cl. Retrieved November 14, 2021, from https://health.clevelandclinic.org/can-social-media-influence-what-your-child-eats/#:~:text=The%20study%20found%20that%20the,or%20the%20non%2Dfood%20items. 

Click Network TV. (2020). I Try a K-pop Idol’s Extreme Diet (The Iu Diet) . YouTube. Retrieved November 14, 2021, from https://www.youtube.com/watch?v=76rVrYe81Gw. 

Lichtenstein , K. (2020). How social media influences your food choices . MedicineNet. Retrieved November 14, 2021, from https://www.medicinenet.com/script/main/art.asp?articlekey=228073. 

Royalty, A. (2021). What are the negative effects of dieting for K-pop idols? Quora. Retrieved November 14, 2021, from https://www.quora.com/What-are-the-negative-effects-of-dieting-for-K-pop-idols. 

Spiegle, L. R. (2021,). Mental health: For people experiencing eating disorders and body image issues, social media can either help or harm. Reporting in underserved communities. Retrieved November 14, 2021, from http://philadelphianeighborhoods.com/2021/06/07/social-media-both-a-helpful-resource-and-a-dangerous-breeding-ground-for-eating-disorders-and-body-image-issues/#:~:text=Research%20has%20shown%20negative%20body,promote%20unhealthy%20thinking%20and%20behaviors. 
Pictures-
https://www.foodnavigator.com/Article/2019/11/22/Fast-food-unhealthy-snacks-and-sugary-drinks-dominate-teen-social-media-engagement

https://www.kpopstarz.com/articles/292455/20200412/look-here-are-some-of-the-extreme-diets-of-k-pop-idols-that-you-shouldn-t-try-at-all.htm

https://www.riseservices.org/the-impact-of-social-media-on-mental-health/

Over-consumption: Eat’em up Eat’em Up Eat’em Up

By Emma Bovaird

CSU caters to our demand—the demand of its students—who seek the comfort of nutrient-lacking, yet recognizable foods. The express markets continue to offer us the same processed foods week to week, and buying Cheez-its, Red-Bull, and various types of candy due to accessibility may not be the most nutritious option for students. So where does this demand for recognizable products come from, and how can we shift student’s demand towards higher-quality, fresh foods? Our demand for products is influenced by marketing, and recognizing how we have been influenced could shift demand to allow for more nutrient-dense foods being made available across campus.

We are all affected by marketing. Brands design commercials to secure a spot in our brains; things as small as catchy jingles and vibrant color schemes are developed simply to bring certain products to mind while out shopping, or on a drive. I’m still reminded of an ad for Danimals yogurts (starring Dylan and Cole Sprouse famously known for their roles in Disney’s “The Suite Life of Zack and Cody”) whenever I enter the yogurt aisle. It’s tempting not to grab a pack of yogurts and revel in the nostalgia. The more I recall of childhood ads, it appears to have consistently been these highly processed, and often brightly packaged foods that can afford to heavily advertise their products. I rarely saw commercials presenting fresh, nutrient-dense produce. Instead, it was McDonalds, Reese’s Puffs, and various other processed goods. Nowadays, brand awareness and loyalty are increasingly important to recognize so that we can make health-conscious decisions about food that incorporate more variety into our diets. Changing the demands of consumers will change what stores choose to supply. Simply returning to the same products week by week can limit our nutritional intake, and with more energy-dense foods comes an increased risk for obesity.

Figure 1: Courtesy of Colorado State University

Developing our tastes…

Brands splash their logos across billboards, clothing, newspapers, and even sneakily tuck them into movies through product placement. As characters from books are developed into movies or TV shows, which often evolve into merchandise—such as backpacks, t-shirts, plushies, and the likes—the line can be blurred between content and advertising when those same characters are later seen endorsing products in commercials. I’ve seen ads from Scooby-Doo to Minions, but it isn’t just snacks that are marketed. McDonalds is one example of this: pop culture icons appearing in happy meals, and in advertisements for those meals, which makes food about more than nutrition and flavor, instead focusing on collectible items and entertainment. Food is becoming more centered around marketability, children being an easy target for corporations to use beloved characters as puppet-masters of their marketing schemes.

For very young children, this can be incredibly influential as they lack the knowhow to recognize advertising for what it is: a persuasion tactic. Instead, as we grew up many began to correlate certain foods with our favorite tv show characters and toys. Growing up in environments coated from corner to corner in consumer content, many of us have subconsciously grown attachments to various products. I, for one, have been wrapped up in this idea of Pringles and Scooby-Doo fruit snacks being the perfect comfort foods—reminding me of salty beach days and elementary school field trips. In fact, what we are exposed to as children is incredibly influential on our future shopping practices and, predictably, our health due to those practices (“Marketing to Children”).

Exposure and Growing Up

The sooner brands develop a correlation between their products and delicious flavoring, the concept of health, or whatever else can draw a person to buying an item, the better it is for a business. Children influence what their parents buy and as they become young adults, an influx of disposable income, while still living with parents, makes for ideal consumers. Based on a study conducted just a few years ago, in 2017, on average children are exposed to instances of marketing 27.3 times a day, a determined 12.3 of those occasions are intentionally kid-focused promotion. Growing up, we may have been more or less exposed, but these instances remain influential. Of these occasions, “Sugary drinks, fast food, confectionary and snack foods were the most commonly encountered…foods marketed.” Especially on campus at CSU, drinks like Coke and Monster are consistently made available, containing an absurd amount of both sugar and caffeine.

As some of us go on to become college students, many of us get to a point where the cheapest foods, which oftentimes may be foods from our childhoods, become viewed as the best option given their availability. These foods offer us energy to learn, and a taste of home, but nutritionally they may not be the most valuable, as instant ramen and energy drinks are largely made up of salt and sugar. Would it be better for us to unlearn these practices of buying the same foods week by week from places like the Ram’s Horn Express? If we increase the demand for simply a larger variety of food, or even toward making better tasting produce available, CSU might just listen, and our health would be all the better for it.

Health Implications

I have mentioned health quite a lot, but how big of an issue is it for us really? It has already been determined that childhood obesity rates have skyrocketed in more developed countries over the past few years. How have other generations fared? Well, a study conducted in Liverpool in 2008 by EJ Boyland and JA Harrold found “Exposure to food adverts produced substantial and significant increases in energy intake in all.” Not only does this exposure promote certain products, but they can remind your brain of flavors, and wants over needs. In John Coveney’s book Food, he mentioned, “the industries that accompany consumptogenic environments, such as marketing and advertising, spend a fortune working on ways to encourage consumers to forget their needs and focus on their wants.” By being in a position in which marketing encourages consumption of quantity over quality, saturated fat, sugar, sodium, etc, we are all becoming at higher and higher risk for obesity and related health risks.

Moving Up

Overall, with the potential that commercials have to influence people’s health, recognizing how one is being persuaded to buy products can be useful for making healthier choices. In the Journal of Health Psychology, Kiefner-Burmeister et al, explained how deceptively unhealthy foods may be recognized using these tactics: recognizing specific nutrient labels, deceptive terms and package design, and knowing a product’s general health reputation. However, the best way to uncover deceit or recognize honest nutrient-dense food is observing ingredient lists and scouring nutrient content labels. 

Using these techniques, I’ve been exploring the Express markets across campus. Primarily, I’ve seen high levels of sodium, sugar, and fats as the common factors. The safest, least processed items available are the salads, excluding the dressings. Smoothies appear to be one of the most available ways to access fruit—other than the fruit cups which are on the smaller side, and don’t last too long on the shelves. However, the option for more produce to be made simply available, like bananas, apples, or clementines would be a vast improvement as it may cause some hesitation in students before just buying Cheetos or a coffee. 

Taking Action

Given the current marketing structures found in more western countries, conscious buying and eating practices may work to alleviate some of the system’s pressures to consistently consume. However, for conscious eating practices to work at CSU, we need to create a demand that CSU has never seen before. CSU listens to its students, and with a cry for nutritious options to be present in their “to-go” locations, we could see real change. It would take work, but with groups like “Eat Well @ CSU” already trying to remind students to be conscious of their sugar intake (Figure 2) and the availability of healthier options on campus, CSU has the potential to offer substantially better food to its students and decrease our risks to nutrition-related diseases at the same time.

Figure 2: Eat Well @ CSU’s display of how much sugar can be found in some of the products sold at Ram’s Horn Express.

About the Author — Emma Bovaird

I am a freshman at Colorado State University. With a biochemistry major underway, I have also taken on a minor in nutrition due to my interest in the field, which stems from my love for baking and passion for food. I know many people with dietary restrictions, causing me to tailor much of my baking towards vegan and gluten free individuals. Subsequently, I have become very aware of how food impacts us, and most especially our health. That being said, one of my favorite foods is still cinnamon rolls, always with a cup of black tea.

Works Cited

American Psychological Association. (2010, November 17). The impact of food advertising on childhood obesity. http://www.apa.org/topics/obesity/food-advertising-children

Coveney, John. Food as Industry. Taylor and Francis, 2008. 

Kiefner-Burmeister, Allison, and Jacob M. Burmeister. “Deceptively Unhealthy Foods Targeting Parents and Children.” Journal of Health Psychology, vol. 26, no. 12, Oct. 2021, pp. 2213–2219. EBSCOhost, doi:10.1177/1359105320903485.

Lima, Mayara, et al. “Can Front-of-Pack Nutrition Labeling Influence Children’s Emotional Associations with Unhealthy Food Products? An Experiment Using Emoji.” Food Research International, vol. 120, June 2019, pp. 217–225. EBSCOhost, doi:10.1016/j.foodres.2019.02.027.

Mason, P. “Marketing to Children: Implications for Obesity.” Nutrition Bulletin, vol. 37, no. 1, Mar. 2012, pp. 86–91. EBSCOhost, doi:10.1111/j.1467-3010.2011.01951.x.

“Marketing to Children: Concordia University, St. Paul Online.” CSP Online, Concordia University St. Paul, 21 Oct. 2021, online.csp.edu/resources/article/marketing-to-children/. 

Signal, L. N., et al. “Children’s Everyday Exposure to Food Marketing: An Objective Analysis Using Wearable Cameras.” International Journal of Behavioral Nutrition & Physical Activity, vol. 14, Oct. 2017, pp. 1–11. EBSCOhost, doi:10.1186/s12966-017-0570-3.

Disorders are Eating Away at College Kids

By Devin Kircher

Image by Dr. Jenny Yip, Signs of Eating Disorders, Renewed Freedom Center. 

A teenage girl is sick. She is constantly feeling shame and guilt for eating. She despises herself for doing something that is necessary for her survival. Ever since moving to college, it constantly feels like those around her are eating salads for every meal. She wishes she could eat as little as her friends, feeling as though she will never be as skinny as everyone else. The mirror becomes her enemy. The dining hall is her biggest nightmare. This young girl thinks about food more than anything else. Instead of having to face the dinner, she avoids it completely. Three meals a day turns into one. Twelve pounds down, but she keeps going. When she looks at herself, she doesn’t see what everyone else sees. The young girl has developed an eating disorder. 

Though this story is hypothetical, this girl is real. We see her all around us- in our best friend, in our roommate, we even see parts of her in ourselves. As a first-year college student here at CSU (Colorado State University), I have witnessed this young girl in every dining hall. She encompasses the food-life for many of my peers. This harmful phenomenon is not unheard of. College-aged students are the most susceptible to developing an eating disorder comparatively to any other age group. According to the National Eating Disorders Association (NEDA), eating disorders are most common for those between 18 and 21 years old. This is the prime age of most college students. More specifically, the National Library of Medicine found that the average age for anorexia and bulimia (the most common eating disorders) is 18 and 21 for binge eating disorder. As an 18-year-old myself, I have just reached the age where eating disorders are statistically the most concerning. It is apparent that us young adults are struggling and need help, even here at CSU. College administration needs to take a stand against this problem. There is a prevalent issue of eating disorders among college students, and Colorado State University must fight to aid their students in this vicious cycle.  

Image by Camille Renzoni, Eating Disorders Facts and Statistics, Recovery Village. 

Mike Gurr, a licensed professional counselor and executive director at The Meadows Ranch, a renowned eating disorder treatment and recovery center, shared that approximately 40% of college freshman will have already developed disordered eating before classes even start. This number shoots up to 80% when specifically looking at female first-year students only. 

Why is college the prime time for an eating disorder? 

College years lead to the highest spike in eating disorders among individuals than any other time in one’s life. With this statistic comes the question of why this is. It is crucial to first look at the major causes of eating disorders. These illnesses may develop when a person experiences an unhealthy need for control over a stressful environment. An abundance of college-aged individuals receive this control though food restriction or uncontrolled eating, an abnormal focus on excessive, and an obsessive relationship with body image. Douglas Bunnel, PhD, clinical director of the Monte Nido eating disorder treatment center, proclaims, “The stress of a college schedule, managing a new social context, and dealing with independent living can trigger re-emergent anxiety or, in some cases a new mental illness. If you have a heavy dose of anxiety and you’re in a social environment, and you’re constantly exposed to the thin body ideal, that’s a perfect storm convergence of factors that can drive a vulnerable individual into an eating disorder.” The college student lifestyle matches Dr. Douglas Bunnel’s description exactly. The pressure to fit in becomes too much to bear. Nobody wants to be the odd-one-out. This leads to an irregular focus on outward image and food consumption. The infamous “freshman fifteen” lingers in the minds of these students.  

College years lead to the highest spike in eating disorders among individuals than any other time in one’s life. With this statistic comes the question of why this is. It is crucial to first look at the major causes of eating disorders. These illnesses may develop when a person experiences an unhealthy need for control over a stressful environment. An abundance of college-aged individuals receive this control though food restriction or uncontrolled eating, an abnormal focus on excessive, and an obsessive relationship with body image. Douglas Bunnel, PhD, clinical director of the Monte Nido eating disorder treatment center, proclaims, “The stress of a college schedule, managing a new social context, and dealing with independent living can trigger re-emergent anxiety or, in some cases a new mental illness. If you have a heavy dose of anxiety and you’re in a social environment, and you’re constantly exposed to the thin body ideal, that’s a perfect storm convergence of factors that can drive a vulnerable individual into an eating disorder.” The college student lifestyle matches Dr. Douglas Bunnel’s description exactly. The pressure to fit in becomes too much to bear. Nobody wants to be the odd-one-out. This leads to an irregular focus on outward image and food consumption. The infamous “freshman fifteen” lingers in the minds of these students.  

Image by Emiliee Encizo, College Students are Potentially at Higher Risk for Eating Disorders, The Daily Toreador Newspaper.   

A rise in food choices and activities centered around foods, such as a pizza-run with friends after a football game becomes the focal point in the lives of many college students. An unfamiliar environment with newfound independence and an increase in responsibility can be a major change for some students. Many individuals require structure, but moving to this new environment completely morphs one’s daily routine. College is the first time that many of these kids have had to make their own decisions, even when it comes to eating. Before this time in a person’s life, parents or guardians are typically in charge of when they eat, what they eat, and how much they eat. A college student’s mom is no longer around to tell them to clean their plate or to eat their chicken before grabbing a brownie from the dessert bar. Not only do these individuals have to learn to make their own decisions, but they no longer have a strong support system like they did at home. The dining hall may be the first time that a student has been granted access to an unlimited amount of food. This intense increase in freedom paired with the stress from school and social life leads to greater problems of anxiety and self-esteem that can destroy a person’s eating habits in a disastrous, and even dangerous, way.  

Symptoms of Eating Disorders 

Eating disorders are not a one-size-fits-all type of issue. Each person may experience this illness in a different way. Eating disorders first attack a person mentally, making each case unique to each brain, so there is an abundance of different symptoms to look out for. Though these are mental disorders, they affect a person both outwardly and inwardly.  

Behavioral Symptoms

• Excessive food regulation or lack of regulation- dieting, calorie counting, skipping meals, isolated eating, over-eating, paying no mind to nutritional value, etc.
• Giving too much value to weight, size, & shape
• Excessive exercising
• Change in appearance- baggy or revealing clothing (either to hide or show off one’s body), haircut, etc.

Physical Symptoms

• Rapid weight fluctuations 
• Fainting  
• Low energy 
• Lack of sleep / poor sleep quality 
• Bloating  
• Hair loss 
• Dry hands and/or hair  
• Chest pain and/or heart palpitations 
• Overactive bladder 
• Irregularities in menstruation (females) 

Emotional Symptoms

• Mood swings 
• Increased irritability 
• Avoidance of others 
• Decrease in self-esteem 
• Depression  
• Anxiety  
• Lack of a sense of purpose

How universities and college administrations can make a change: 

Eating disorders are not problems that can be solved by a simple fix. They don’t just go away on their own. An eating disorder often requires professional care. The multidisciplinary team needed consists of a therapist, a dietitian (nutritional counseling), and a medical doctor.  

Image by Theresa Chiechi and Catherine Renton, Signs and Treatments for Different Eating Disorders, Verywell Health.   

Despite the need for expert aid, most college campuses lack any sufficient resources for those who have developed, or are developing, eating disorders. For an issue that is so devastatingly common and severe, something needs to be done. Only 20% of college students who screened positive for an eating disorder have received treatment. The National Eating Disorders Association performed a study, asking a wide variety of individuals if their college campuses had eating disorder resources, 83% answered “no”.  

There are a multitude of blockades that lie in between college students and the ability to receive professional attention for disordered eating. For starters, mental health issues are so unfortunately common that there is a disproportionate ratio of students that need help to staff that may be able to help them. There is also a stigma around getting help for fear of having a so-called ‘problem’. This stigma keeps many individuals from seeking help. Along with this, some kinds of treatment may be an unaffordable financial burden for college students who are just starting out on their own. These resources should be made available at no cost to the individuals who need them. While Colorado State University does offer resources for both body image and eating disorders, not every student is aware of these resources. CSU should reach out to ensure that any member of the Ram Family knows about these resources. For example, all the women’s bathrooms on campus have Victim Assistance posters on the back of the stalls to spread valuable information about how and where to get help when needed. A news outlet as simple as a picture on the back of a bathroom stall could change a student’s life. Knowledge of eating disorder resources should be a guarantee when attending Colorado State University. 

The Emily Program, a national leader in eating disorder treatment, provides 3 pivotal steps that colleges can take toward aiding their students who need eating disorder care: 

1. Start the conversation. 
2. Follow up with additional questions- The SCOFF (Sick, Control, One, Fat, Food) Questionnaire is a popular screening tool used to determine the presence of an eating disorder in an individual. 
3. Refer the patient to a professional or program as needed. 

Image by The Emily Program, Cision PR Newswire.   

The issue of eating disorders among college students is frightening, but universities have the power to lower the numbers of students who fall victim to these illnesses. Prevention efforts may be able to put an end to this growing concern. By providing college students with professionals and making aid available to these individuals as well as including preventative measures, eating disorders may become less prevalent among college students, and in-turn, less prevalent overall. CSU’s college administration has the call to action: to help their students focus on health above anything else.  

About the author

Devin Kircher is a first-year student at Colorado State University. She is double majoring in Economics and Sociology with an emphasis in Criminal Justice/Criminology while also pursuing a minor in Legal Studies. She plans to carry on her education into law school and later hopes to become a successful attorney. Devin is passionate about her friends, her family, and her future.  

Works Cited

Campbell, Leah. “Eating Disorders on College Campuses.” Healthline, Healthline Media, 1 Oct. 2018, https://www.healthline.com/health-news/eating-disorders-on-college-campuses-are-on-the-rise. 

“College Students and Eating Disorders.” Child Mind Institute, 27 Sept. 2021, https://childmind.org/article/eating-disorders-and-college/. 

“Collegiate Survey Project.” National Eating Disorders Association, 4 May 2017,https://www.Nationaleatingdisorders.org/CollegiateSurveyProject. 

“Colorado State University.” Health Network, https://health.colostate.edu/body-image-and-eating-disorders/. 

“Eating Disorder Treatment and Exercise Addiction Treatment Programs.” Monte Nido, 20 Aug. 2021, https://www.montenido.com/.

“Eating Disorders in College Students.” The Emily Program, 20 Apr. 2021, https://www.emilyprogram.com/blog/eating-disorders-in-college-students/. 

Hudson, James; Hiripi, Eva; Pope Jr, Harrison; Kessler, Ronald. “The Prevalence and Correlates of Eating Disorders in the National Comorbidity Survey Replication.” Biological Psychiatry, U.S. National Library of Medicine, https://pubmed.ncbi.nlm.nih.gov/16815322/. 

“Join Us for the Inaugural Body Acceptance Week, Taking Place November 1-5.” National Eating Disorders Association, 1 Nov. 2021, https://www.nationaleatingdisorders.org/. 

Lauren Muhlheim, PsyD. “Eating Disorders in College: What You Need to Know.” Verywell Mind, Verywell Mind, 7 June 2021, https://www.verywellmind.com/eating-disorders-on-campus-what-you-should-know-5186928. 

Carnivorous vs. Plant-Based Diets: A Middle Ground

By: Jillian Cook

I know I’m not the only one who found themselves in the deep, dark corners of Netflix during much of 2020. I got to the point where I’d watch just about anything, and one day I decided to check out the highly buzzed and accredited documentary The Game Changers. Directed by Oscar-winning filmmaker Loui Psihoyos, The Game Changers offers a groundbreaking perspective on the relationship between eating animal products and optimizing human health. The documentary, through various stories and real-life examples, supports the idea that in order to maximize performance and enhance your health you need to do one thing: stop eating animal products.  

The Game Changers documentary offers a bold perspective on human health and animal product consumption (www.gamechangersmovie.com) 

After I finished the documentary, I rolled off the couch and walked into the kitchen looking for something to eat. I felt empowered and motivated by the information I just learned; I, too, could change my game and optimize my health. So, I decided to make a plant-based meal. I cut up a few veggies, found some beans in the back of the pantry, roasted a sweet potato and bam—I crafted my first-ever intentionally plant-based meal. After finishing I thought to myself, “ok that was pretty easy, how hard can this vegan thing really be?” Turns out, pretty hard.  

It only took a few weeks until I was falling into old habits, reintroducing meat and animal products into my diet until I forgot why I took them out in the first place. I knew the benefits of eating less meat and animal products, I just didn’t know how to transition to a new diet in a sustainable manner. Now, a year older and much wiser of course, I’m here to discuss my newfound motivation for returning to the idea of eating less meat and how one can do so successfully.  

So, Why Should I Eat Less Animal Products?

There is a plethora of different reasons people turn to vegan or vegetarianism. For me it was for health reasons initially, however there are many other motivating factors. At the top of the list is the environmental concern surrounding animal products, especially meat, which is indeed a very pertinent concern.  

According to the documentary Cowspiracy, animal products are the leading cause of resource consumption and environmental degradation. The livestock sector alone accounts for 51% of greenhouse gas emissions, and raising livestock produces more greenhouse gases than the entire transportation sector. It takes 660 gallons of water to produce one, singular hamburger. And according to research done at the University of Chicago, a person who eats meat is responsible for 1.5 more tons of greenhouse gases per year than a vegan.  

And besides environmental benefits, a more plant-based diet provides many health advantages as well. As discussed heavily in The Game Changers, this type of diet can improve performance, increase blood flow, make muscles more efficient, and lower inflammation. It can also reduce the risk for developing chronic diseases and conditions such as cardiovascular disease, as a poor diet is a major and leading factor in them. The list goes on and on, so why isn’t everyone turning vegan if there are considerable detriments towards both personal health and the environment? Well, it’s just not that easy. 

Things to Consider

First off, quitting animal products cold turkey isn’t sustainable in the long run. Let me for a moment compare eating meat and animal products to a cigarette addiction. I’m not claiming that eating animal products and meat is an addiction, but the difficulty in cessation is like that of quitting smoking. According to BMC Public Health, only 3% – 5% of smokers who attempt cessation at one point maintain abstinence up to one year after quitting. In my case of becoming vegan, I barely made it a few weeks. Even if someone has the motivation to switch their diet, doing so all at once will likely result in little progress.  

It’s also important to consider that many people, even with the right motivation, don’t believe they can become plant-based in a healthy way. Many skeptics of veganism or vegetarianism aren’t convinced that a plant-based diet can provide all the essential nutrients. Part of this issue is that historically, there has been little effort in educating and promoting plant-based or vegetarian diets. Many people simply aren’t exposed to this type of diet, and therefore develop doubts and uncertainties. However, through the information backed by the Mayo Clinic in the table below, one can see there are many simple substitutes that ensure one is still getting the best nutrition. 

Vegans and vegetarians can make many substitutes in order to still optimize their nutrition (www.mayoclinic.org)

We Meat Meet Once Again 

This fall I was reminded and re-introduced to the idea of cutting out meat and eating fewer animal products. Through one of my classes, we learned about the implications of animal products, specifically in relation to the environmental concerns that I touched on earlier. So, I tried once again, but this time I didn’t expect everything of myself at once.  

After I decided I was going to take another shot at becoming vegetarian, I ventured to the dining hall to see what they had to offer. I built a grain bowl, just like I always had, but replaced chicken with tofu. Once again I thought to myself, “this can’t be that hard!” Yet, instead of being harsh on myself when it came to meat, I eased into it. I tagged myself as a “flexible vegetarian.” Well, after some research I realized I’m not the only one with this mentality. I introduce to you: the flexitarian diet.  

The Flexitarian Diet

The flexitarian diet focuses on consuming fruits and vegetables, while allowing limited amounts of meat products (www.foodinsight.org) 

Many claim that eating meat and animal products follows an all-or-none principle. If you want to be vegan, never again should you consider touching another animal product. However, the issue with this notion is that people try to quit all at once, only to realize they can’t do it and end up giving up all together. So, I believe it is important to shed light on the middle ground.  

Harvard Health published an article on becoming vegetarian, stating that “even if you don’t want to become a complete vegetarian, you can steer your diet in that direction with a few simple substitutions.” In here lies the flexitarian diet. Cleveland Clinic Health Essentials describes this diet as “essentially a flexible alternative to being a vegetarian. So you’re still focusing on fruits, veggies, whole grains, legumes and nuts, but you occasionally still enjoy meat.” It’s a more approachable method for those who want to transition their diet.  

The flexitarian diet is set up in three stages. Stage 1 includes forgoing meat two days a week, with a total of less than 28 ounces of meat per week. Then, Stage 2 consists of a full vegetarian diet 3-4 days per week, with less than 18 ounces of meat. Stage 3 concludes with a full vegetarian diet 5 days per week, with less than 9 total ounces of meat. This diet also emphasizes the quality of meat when one chooses to eat it. You are encouraged to look for labels such as Certified Organic, free-range, pasture-raised, or grass-fed.  

Split up in these different stages, the flexitarian diet is the perfect middle ground. Cutting out entire food groups in an instant is not natural nor sustainable for most of us, so here we can compromise. And while you may still consume meat and animal products in moderation, overall you are contributing to a healthier environment. Tracy Rysavy from Green America Magazine notes that “even if you aren’t already a vegetarian, cutting out some meat, especially red meat and large predatory fish, and eating lower on the food chain overall can help significantly lower your personal greenhouse gas emissions.”  

You can still be a supporter of the environment and an advocate for animal rights, but you can do so with grace. In the long run, someone who is actively trying to eat a more plant-based diet is better off than someone who is ignorant to the cause. I encourage you to explore your own version of the flexitarian diet and push yourself to be conscious of what you’re eating. I encourage you to change your game—but also to be flexible.  

About the Author

I am a first-year student at Colorado State University studying data science with emphases in economics and sustainability. Originally from Minnesota, I love to spend my time outdoors and explore all that nature has to offer. I enjoy hiking, skiing, exploring food, listening to music and spending time with friends and family.   

Works Cited

Cowspiracy: The Sustainability Secret. Directed by Kip Andersen and Keegan Kuhn, 2014. 

Pike, Alyssa. “What is the Flexitarian Diet?” Food Insight, International food Information Council, 17 May 2021, https://foodinsight.org/what-is-the-flexitarian-diet/. 

Rysavy, Tracy Fernandez. “Eat Less Meat, Cool the Planet.” Green America Magazine, Green America, https://www.greenamerica.org/eat-less-meat-cool-planet. 

“Use and Perceived Helpfulness of Smoking Cessation Methods: Results from a Population Survey of Recent Quitters.” BMC Public Health, vol. 11, no. 1, Jan. 2011, pp. 592–600. EBSCOhost, doi:10.1186/1471-2458-11-592. 

“Vegetarian diet: How to get the best nutrition.” Mayo Clinic, MFMER, 20 Aug. 2020, https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/vegetarian-diet/art-20046446. 

“What Is the Flexitarian Diet?” Cleveland Clinic Health Essentials, Cleveland Clinic, 25 May 2021, https://health.clevelandclinic.org/what-is-the-flexitarian-diet/. 

Zickgraf, Hana F., et al. “Examining Vegetarianism, Weight Motivations, and Eating Disorder Psychopathology among College Students.” International Journal of Eating Disorders, vol. 53, no. 9, Sept. 2020, pp. 1506–1514. EBSCOhost, doi:10.1002/eat.23335.