1. Healthy Eating @ College & In theDormTara J. OlivaDietetic Intern Benedictine UniversityFall 2011

2. 10 Nutrition Rules to Live By1. COME BACK TO EARTH!2. Eat BREAKFAST everyday.3. Eat smaller portions more often, spread evenly throughout the day.4. Stay HYDRATED!5. Include a LEAN protein source with every meal. 3. 6.Choose foods, especially carbohydrates rich in FIBER(25-35g).7.Add a MVI and an omega 3 into your daily routine8.Eat Fruits & Veggies w/each meal. Green!9.Drink a mixture of carb & protein before/after workout.10.Get some REST. The body recovers and repairs whileit is sleeping.Source: www.rd411.com 4. Top Sources of Calories Among Americans 2 Years and Older1. Grain-based desserts Cake, cookies, pie, cobbler, sweet rolls, pastries, and donuts2. Yeast breads White bread and rolls, mixed-grain bread, flavored bread, whole-wheat bread, and bagels3. Chicken and chicken mixed dishes Fried and baked chicken parts, chicken strips/patties, stir- fries, casseroles, sandwiches, salads, and other chicken mixed dishes4. Soda/energy/sports drinks Sodas, energy drinks, sports drinks, and sweetened bottled water including vitamin water5. PizzaNHANES 2005-2006, http://riskfactor.cancer.gov/diet/foodsources/ ] 5. Eat Natural Foods can be labeled natural: Does not contain artificial flavors Does not contain colors Does not contain synthetic substances Preservatives to limit BHA otherwise known as Butylated Hydroxyanisole, BHT otherwise also known as ButylatedHydroxyanisole, TBHQ otherwise known as Tertiary Butyl Hydroquinone MSG sodium benzoate nitrites calcium propionatesSources: http://www.livestrong.com/article/521237-does-eating-all-natural-and-organic-help-you-lose-weight/#ixzz1Vxyt99Cp & http://EzineArticles.com/2187034 6. Nutrient-dense foods andbeverages:Nutrient-dense foods and beverages: Provide vitamins, minerals, and other beneficialsubstances and relatively few calories without Solid fats in the food or added to it Added sugars Added refined starches Added sodium Retain naturally occurring components, such as dietaryfiber All vegetables, fruits, whole grains, seafood, eggs, beans and peas, unsalted nuts and seeds, fat-free and low-fat dairy, and lean meats and poultry are nutrient dense when prepared without solid fats or sugars 7. Strength is thecapacity to break achocolate bar intofour pieces with yourbare hands andthen eat just one ofthe pieces. ~Judith Viorst 8. Breakfast is VitalEnergy to start the day!Help your body get moving! Oatmeal w/FF milk instead of water Add fruit to whole grain/high fiber cereal Lowfat yogurt layered w/cereal & fruit Flour tortilla w/PB & banana Lean ham/Lowfat cheese on grain english muffinSTART w/FIBER! 9. Smart Snacking Boost energy & supply essential vitamins Think of snacks as mini-meals that contribute nutrient-richfoods. You can fit snack calories into your personal healthyeating plan without over-spending your days caloriebudget. Snack only when youre hungry. Skip nibbling Plan ahead 10. Snack Ideas Choose wisely: < 200 kcals 1 Tbsp. peanut butter on medium apple 1 cup tomato soup w/ 5 whole grain crackers 3 cups air popped corn w/ 3 Tbsp grated parmesan Tricolor veggie snack ( 6 baby carrots, 10 sugar snappeas, 6 cherry tomatoes & 2 Tbsp reduced fatdressing) Top baked potato w/ salsa Smoothie (1 cup ff milk, banana & cup berries) 11. Promoting Calories Balance Monitor food and beverage intake, physicalactivity, and body weight Reduce portion sizes When eating out, make better choices Limit screen time 12. Portion Sizes 13. ChooseMYPLATE.govBalancing Calories Enjoy your food, but eat less. Avoid oversized portionsFoods to IncreaseFoods to Reduce Make half your plate fruits and Compare sodium in foods likevegetables.soup, bread, and frozen meals and Make at least half your grains whole choose the foods with lower numbers.grains. Drink water instead of sugary drinks. Switch to fat-free or low-fat (1%) 14. Stay HydratedHydration is simply one of the most important things that are neededby our body to maintain its optimum health, appearanceand ability to function at a vigorous levelDehydration include: Little or no urine, or being darker than usual Dry mouth/extreme thirst Sleepiness or fatigue Headache/confusion Feeling dizzy or lightheaded/low BP No tears when crying Cramps 15. Calories in Alcohol 7 kcals/g and natural starches & sugar 2 glasses of white wine provides 370kcals, 20% of your recommended intake. Avg. wine drinker takes in 3000 kcals permonth An unhealthy breakfast usually follows aevening of cocktails. Drinking 5 pints of lager/week adds up to44,200 calories over 1 year. www.nhs.uk 16. ETOH-Tips to Avoid Weight Gain Recommend: Men 2 drinks/day, Women 1 drink/day Alternate alcoholic drink with water-this will also help with dehydration Eat a healthy dinner before drinking;Do not drink on empty stomach Drink at your own pace Potent appetizer = eat more Go for the lighter options. Vodka w/dietcoke, gin with low calorie tonic, mint julep , mojito, or lighter beers. 17. Lean Protein Lean protein provides you with a sense of satietyand can help prevent overeating. Many sources can be heated in microwave &refrigerated. 18. FIBER 1. Go with whole fruit instead of juice. Whole applesand whole oranges are packed with a lot more fiber and alot fewer calories than their liquid counterparts. 2. Break the fast with fruit. Get off to a great start byadding fruit, like berries or melon, to your breakfast everyday. 3. Check the label for fiber-filled whole grains.Choose foods that list whole grains (like whole wheat orwhole oats) as a first ingredient. Bread, cereal, crackersand other grain foods should have at least 3 grams offiber per serving. 4. Eat more beans. Its easy to forget about beans, butthey are a great tasting, cheap source of fiber, goodcarbs, protein, and other important nutrients. http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fiber/ 19. FRUIT & VEGGIESGo for color and varietydark green, yellow, orange, and red.Choose 9 servings dailyBenefits include:Lower blood pressurereduced risk of heart disease, stroke, and probably some cancers lower risk of eye and digestive problemsA mellowing effect on blood sugar that can help keep appetite in check.Convenience:Keep a bowl of fruit within easy reach on the kitchen counter or your desk at workso that you can grab a piece of fruit when youre hungry.Buy packaged, ready-to-eat fresh vegetables and fruits. These cut down onpreparation time.Keep dried fruit on hand for a snack that is easy to take with you when youreaway from home and add to saladsUse the microwave to quickly cook vegetables.Freeze grapeshttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/index.html 20. Color your Plate w/ SaladLEAFYVEGETABLES GREENS Artichoke hearts Beets Broccoli/cauliflower Arugula Corn Boston lettuce Green, red, yellow Green/red leaf , orange peppers Radicchio Carrots Romaine Onions Spinach Peas Escarole Tomatoes Water chestnuts Zucchini 21. Salad Add-OnsFruits: dried cranberries Cheese: blue& cheese, cheddar, feta,apricots, apples, bluemozzarella & parmesan.berries, grapes, mandarinOthers: Real baconoranges, melon, pears bits, chow mein, raisins & noodles, olives, sunflowstrawberries. er seedsBeans:COMBOS:Black, chickpeas, eda 1. romaine w/grapemame, kidney & whitetomatoes, cucumber, cbeans.arrots,& avocado2. Mixed greens:Nuts:What is your favorite combination?almonds, cashews, peolives, feta, canned 22. Avoid Extra Weight Gain All Freshman gain 15lbs in their first year of school ? One type of liquid beverage often causes excessive weight gain for college students? Many high school athletes gain weight in college? Freshman women are more prone to gain weight than men? 23. Instead of this try..INSTEAD OF: TRY:Fried foods Grilled or baked foodsRefined grains(whiteWhole grainpastas, bread & rice) (breads, pasta, & rice)Whole milkFat free dairyFrench FriesBaked/sweet potatoSweetened drinksWater ,seltzer or gatoradeSweetened dessertsFruit 24. Dorm Room Ideas Popcorn Animal crackers Pudding/Jello Canned fruit Soup Cracker (whole-grain) Trail Mix Fresh fruit Tuna High fiber cereal Baby carrots/celery Nuts Hummus Oatmeal (packets) String Cheese Smoothies Yogurt Microwave Rice 25. Dietary Guidelines 2010What you need to know Balance Calories: Order small-sized options Eat off smaller plates Choose low calorie options Foods to Increase Make your grains whole Gradually switch to fat free milk Foods to Reduce Sodium (1500 mg) Sugary Beverages http://food.unl.edu/c/document_library/get_file?uuid=729c5682-b74d-4849-bd4e-e253f8d1e582&groupId=4089458&.pdf 26. Healthy Tips Find a healthy budget and stay on it. Dont eat out of boredom or studying Drink water instead of unhealthy snacking Pack almonds in backpack so you dont binge later Be prepared-Stock fridge w/ healthy foods Schedule meals Sleep and exercise No food in the library keep studying & eatingseparate Only one new food at each meal! http://www.eatright.org/Public/content.aspx?id=206 27. Your stomachshouldnt bea waist basket. ~ AuthorUnknown 28. Thank you for yourtime! Questions????