Eating Healthy in the Eating Healthy in the College YearsCollege Years

Colleen Poling, Erica Buchanan, and Nicole Sagaria

The questions you may ask….The questions you may ask…. Why?

Why you should eat healthy starting today.

What? What you should focus on, and what you

should avoid.

How? How you can accomplish this.

WHY??WHY??

WHY?WHY?Our cells need nourishment to thrive,

and they flourish when they are given proper nutrition. Overall your health improves. (Car analogy)

Still young, but should focus on lifelong health

Can prevent future health complications through good nutrition.

POP QUIZ!!POP QUIZ!!What are the three main nutrients

food provides us with?What is energy (used to fuel our

bodies) usually measured in?Name one Vitamin. What is the main nutrient responsible

for giving energy to the brain. Name one food you eat the most

frequently.

FOOD GUIDE PYRAMIDFOOD GUIDE PYRAMIDReview the pyramidExplain plate method

WHAT?WHAT?

EAT BREAKFAST!EAT BREAKFAST!

It is not just a myth; breakfast is the most important meal of the day.

Refer to breakfast handout

Focus on Whole Grain, Fruits Focus on Whole Grain, Fruits and Vegetablesand Vegetables

When choosing breads and grains, go for 100% whole wheat. It will keep you full longer and has more nutrients.

Whole fruits are portable and contain fiber to keep you full.

Try frozen vegetables. These contain the same nutrient content as fresh, but last longer. Try adding them to your whole wheat pasta or in a whole wheat pita with some guacamole and low fat cheese.

Find 5 ways to get fruits and veggies into your diet each day.

Not all fats are bad!Not all fats are bad! Saturated-AVOID! Not heart healthy.

Butter, heavy cream, lard, bacon, coconut and palm oils.

Unsaturated-AIM FOR! Heart healthy Poly-canola oils, margarine, flax seeds, pumpkin

seeds, walnuts Mono-avocado, peanuts, almond

Trans-AVOID AT ALL COSTS! Read food label. Stick margarine, prepackaged/processed foods

like baked goods.

Go lean with ProteinGo lean with ProteinFocus on lean cuts of meat, poultry,

fish: baked broiled of grilled. It is also in nuts, beans, eggs and

seedsVariation is key!

Avoid the Sugary Drinks and Avoid the Sugary Drinks and AlcoholAlcohol

One can of pop/alcohol can contain as much as 200 calories. Drinking even one a day can add up to 1400 calories a week, that is adding over one extra pound per month!

Sugar exampleSame goes for Alcohol.Focus on drinking water instead.

Avoid Caffeine Avoid Caffeine Even if the drink is fortified with

vitamins and minerals, it still isn’t a health food.

Caffeine in large consumptions should be cut back to moderate use only.

When getting coffee on the go ask for low-fat or soy.

Don’t skip the DairyDon’t skip the DairyStrong Bones, and allows for proper

muscle contractions.Milk, Yogurt, Cheeses.Other Dairy Alternatives that provide

calcium: Soy, Salmon, Almonds, Beans, Oats.

Make time for ExerciseMake time for Exercise Not only does it help to relieve the stress of

deadlines, but it also helps to keep you strong.

Make a routine, pick the days and times you can exercise and stick to it.

Walk to class or ride your bike Join an Intramural sport Take advantage of Ping’s Fitness Classes 30 min most days of week; 60 min to

prevent weight gain; 60-90 min to sustain weight loss.

HOW???HOW???

HOW?HOW?Get an idea about how much money

you can spend each week on groceries.

Think ahead.Find a routine and plan out to the best of

your ability when you will eat breakfast, lunch and dinner everyday. Pack a lunch if need be.

Choose wisely, even on the run. You can still get what you like, but just in

a more healthful way.

Healthy Fast Food TipsHealthy Fast Food Tips 4 tips to keep in mind:

-Don’t be afraid to special order-NEVER “super size” the meal-Opt for smaller portions-Check out sample menus online

Fast Food Entrée OptionsFast Food Entrée OptionsChoose grilled meat over fried meatChicken and veggie burgers have less

fat compared to beefLimit cheese, sauces, and dressingsChoose whole grain wheat breads

instead of white bread

Side OptionsSide OptionsTry a baked potato with light butter

instead of French fries, onion rings, or mozzarella sticks

Order a side salad with light or low-fat dressing on the side

Desserts OptionsDesserts OptionsLow-fat frozen yogurt instead of

regular ice creamYogurt parfait Apple dippers or fresh fruit

Sample MenuSample MenuMenu McDonald’s Wendy’sEntrée(kcal)

Grilled Chicken Ranch Snack Wrap

(270)

Ultimate Chicken Grilled Sandwich

(320)Side

(kcal)Small French fry

(250)Side Salad (35)

Condiments(kcal)

Ketchup (15) Fat Free French Dressing (70)

Dessert(kcal)

Kiddie Cone (45) Chocolate Junior Frosty (160)

Beverage (kcal) 16 oz. Diet Coke (0) Water (0)Total Kilocalories 580 585

Food Label ActivityFood Label Activity

What to look for in a food labelWhat to look for in a food labelVitamins: 20% is a good sourceNo trans fat3g or lower of fat=low fatFocus on low sodium food labels.

140mg or less. Over 5g of fiber is a high fiber food.

This is good.

Everything in ModerationEverything in ModerationSweetsCheeses and eggs Pasta and other carbohydratesFried foodsCaffeine and AlcoholHigh fat condiments-salad dressing,

mayo, cream cheese.

ANY ANY QUESTION!?!QUESTION!?!

?!?!