Even though some of these quick and simple options taste great, they are probably not healthy for a student's body. The food choices students make can affect whether or not they are able to remain awake during class and whether or not they will come down with mononucleosis when it hits campus. The problem is not only about eating junk food, it's more about not getting the proper proteins, carbs, vitamins, and minerals that people need. When you add the butter and oil, you increase the fat and calorie intake. - As key ingredients to your meal, choose dishes with fruits and vegetables. Both fruits and vegetables are great sources of dietary fiber as well as many vitamins and minerals. - Choose foods made with whole grains, such as whole wheat bread and dishes made with brown rice. When eating meat, always bake it, grill it, or broil it, as this will prevent grease from adding to the equation. You should vary your protein as well, with more fish, beans, peas, and nuts. When cooking your food, you should also limit solid fats such as butter, margarine, shortening, and lard. These foods may add flavor to your dishes, although they can also help raise your cholesterol as well. In order to keep fiber moving through your digestive tract, you'll need to consume a lot of water. With your diet of fiber, you'll need eight or more glasses of water every day. 7. Fiber cannot be cooked out. When you cook your fruits and vegetables, don't worry about cooking the fiber out, as it stays. To have an adequate intake of B12, vegans should reguarly consume vitamin B12 supplements or foods, which contain vitamin B12, such as soy products or milk. For calcium, vegans can rely on orange juice or soy milk, as they are fortified with calcium. Beans and leafy green vegetables will also contain some calcium as well. The average fat intake over the course of weeks and months is important, not the fat intake of every meal and food you consume. Younger adults and high active adults who have higher calorie needs can probably eat a little more fat. Older adults and those that aren't very active should aim for a lower fat intake.