Eating Healthy

…for the financially troubled college student

Fred Schwindt

What is Considered “Eating Healthy”?

• A “nutritious” diet consists of 5 characteristics:• Adequacy• Balance• Moderation• Variety• Calorie Control

Adequacy• Diet provides the right amount of essential nutrients for the

body• 6 essential nutrients:• Carbohydrates• Proteins• Fats & Oils• Vitamins• Minerals• Water

Balance• Diet choices should include proper amounts of each food

group • Carbohydrates—33%• Fruits & Veggies—33%• Dairy—15%• Protein—12%• Fats & Oils—7%

Moderation• Diet does not provide any excess:• Fats• Salt• Sugars

Variety• Meal consistency differs from day-to-day

Calorie Control• Males 19-30:• 2400 calories

• Females 19-30:• 2000 calories

Fiber• Not a main food group, but necessary in a healthy diet• Maintains bowel health and regulation• Lowers cholesterol• Helps to control blood sugar levels• Will keep you “full” for longer periods of time• Foods high in fiber:• Oats, bran, grain• Berries• Beans• Nuts

Café Food• Consists of fried, greasy, processed choices• Opt for “Chef’s Special” or other daily changing options• Make a salad• Eat as close to natural as possible

Yes, You Have Options

• Choose wisely• Breakfast:• Eggs, oatmeal, yogurt, fresh fruit

• Lunch:• Salad, soup, wraps

• Dinner:• Chicken or fish, side of vegetables, side of grain

Check choosemyplate.gov for more on what a meal should look

like

Timely Eating• Big breakfast• Get your body ready for the day

• Medium lunch• Keep going, don’t slow yourself down

• Smaller dinner• 3-4 hours before bed, you don’t need to eat a lot

Feeding Yourself• Some students don’t have meal plans

Pros• You stock the fridge• Make your own choices• Cook your own meals

Cons• Can be costly• Time consuming:• Preparation• Cleaning up

What Do I Shop For?• Remember the 5 characteristics! • Grains—recommended 6 (females) – 8 (males) ounces/day• Whole grain > Refined grain

• Opt for whole grain bread, brown rice, whole grain pasta, oatmeal

• Fruits and Veggies—recommended 2 cups/day of each• Best eaten raw• Can be cooked, steamed, blanched, etc.

AdequacyBalance

ModerationVariety

Cal. Control

What Do I Shop For?• Remember the 5 characteristics! • Dairy—recommended 3 cups/day• Opt for “low” or “non” fat options

• skim milk, Greek yogurt, cheese

• Protein—recommended 5.5(females)-6.5(males) cups/day• Choose leaner cuts of meat with less fat

• Lean beef & chicken, canned tuna, eggs, nuts & seeds, beans

AdequacyBalance

ModerationVariety

Cal. Control

What Do I Shop For?• Remember the 5 characteristics! • Fats and oils—recommended 20-35% of daily calories• ~ 440-770 calories/day from fats & oils• Omega-3’s

• Olive oil, avocado, nuts and seeds, beans, fish

• Many oil-containing items belong to other food groups, so you get twice the benefit!

AdequacyBalance

ModerationVariety

Cal. Control

Shopping On a Budget• Students have limited income• Use campus dollars (if available)• Make a list• Utilize sale flyers, know what you need to buy going in

• Don’t make impulsive or unnecessary purchases

Benefit Your Brain

• Orange juice• Vitamin C, supplies energy

• Blueberries• Contains anthocyanin (a memory boosting chemical found in

some plants)• Oatmeal• High in fiber, keeps you satisfied, long-lasting energy

Benefit Your Brain• Fish• Contains protein, omega-3’s, and is low in fat

• Eggs• Good source of protein, gives a morning boost

• Bananas• Contain potassium (good for muscles, helps when sitting at desks

all day)• Yogurt• Contains vitamin b12 (helps to form GABA-a calming

neurotransmitter)

Simple Guidelines• Limit eating out• Take-out, delivery, fast-food, etc.

• Limit processed foods• Canned items, frozen items, etc.

• Limit refined sugars• Soda/juice, sugary cereals, candy, snacks, etc.

• Keep in mind:• the longer it can last on a shelf, the worse it is for you

3 Simple Rules

1. Eat as close to nature as possible2. Don’t eat 2-3 hours before bed3. DRINK WATER!!!

References• choosemyplate.gov• cdc.gov