FITNES

S AND

NUTRITIO

N FOR

THE C

OLLEGE K

IDRU FIT?

Julie Kelly College students

DO YOU LEAD A HEALTHY AND ACTIVE LIFE

Busy schedule Temptations from friends The weekend gets the best of you Lack of meal preparation Little knowledge of nutrition No motivation to workout Laziness Overwhelmed with school work Stressed out

Why is it so hard to stay healthy?

Learn some basics about nutrition Go grocery shopping

Plan out your meals and workouts Try something new

Find a buddy to help you

Help, what can I do!?

Nothing is impossible, the

word itself says, I’m possible.

Let’s start

with

learning

serving

sizes!

FRUIT2-4 servings a day

½ cup or one medium piece of fruit= 1 serving

How to easily include them:Banana or berries in cereal, oatmeal or yogurt

Frozen fruit blended into smoothiesApple with peanut butter

Banana with cinnamon

VEGGIES5-6 servings a day

½ cup = 1 serving1 cup leafy greens = 1 serving

Easy ways to include them: hummus and carrots

cucumbers with flavored cream cheeseusing spinach leaves in smoothie

brush broccoli with salt/pepper/canola oil and cook!spread avocado on bread with your sandwich

GRAINS6 servings a day

Make at least half of your grains WHOLE grains!

1 slice of bread = 1 serving½ cup cereal = 1 serving1 oz = 1 serving

How can I get enough of the healthy ones?Oatmeal!

Whole wheat bread, pitas, bagel thinsQuinoa, brown rice, vegetable pasta

Avoid sugary cerealsGranola

PROTEIN5 servings a day or 5 oz

1 egg= 1 serving1 oz of meat = 1 serving

How to make sure I can get enough?Eggs!!

FishLean ground beef or ground turkey

Ground chickenGrilled chicken

Beans and legumes

DAIRY3 servings a day

1 cup= 1 serving8 oz = 1 serving1-2 oz (4 dice sized pieces) cheese = 1 servingHow can I include dairy in my diet without

getting ‘fat’!?Fat-free or skim milk

Low sugar yogurtGreek yogurt

Chocolate milk!Low fat cheese (in moderation)

STILL WANT TO KNOW MORE?

check out the official USDA site

WHAT ABOUT

DON’T BE AFRAID TO TRY

SOMETHING NEW!

“Life begins at the end of your comfort zone.”

Plenty of options are right at Rowan

Rec! Cardio equipment- treadmills,

ellipticals, steppers, bikesIndoor track- 11 laps = 1 mile

Free weight roomFunctional training areas

RaquetballWallyball

Olympic sized poolOpen recreation basketball,

volleyball, badmitton, ping pong

WHAT’S INSIDE?

INTRAMURAL SPORTS• Basketball

• Indoor/outdoor soccer• Softball

• Court and water volleyball• Battleship• Flag football• Handball • Bowling• Golf

• And lots more!!

GROUP FITNESS CLASSES!

SPORT CLUBS• Field hockey

• Lacrosse• Archery• Paintball• Ice Hockey• Basketball• Wrestling• Softball

• Dance team• Soccer• Baseball• Volleyball• And more!

Physical activity for just 2 hours and 30 minutes a week

is all you need!That’s 20 minutes a day or 30

minutes for five days/week. Aim to strength train and keep

muscles strong twice a week.

YOU HAVE PLENTY OF WAYS

TO STAY HEALTHY!START NOW

REFERENCES:www.Rowan.edu/studentaffairs/rec

http://www.usda.gov/wps/portal/usda/usdahome?navid=food-nutrition

http://www.choosemyplate.gov/http://

www.fitsugar.com/USDA-Debut-New-Food-Icon-Replace-Current-Food-Pyramid-17471621