Transcript Healthy Eating in College

Alicia Scanlan, Nutritional Sciences
Department
Liz Goodrow-Kotyla, MPH, LDN
University of Massachusetts Lowell
6 Classes of Nutrients
•
Carbohydrates-calorie intake
• Fats-calorie intake
• Proteins- calorie intake
• Vitamins
• Minerals
• Water – How much should be obtained in a day?
Carbohydrates
"go" foods
Refined (Sugar) Complex (Starch)
White
Hi Glycemic
Pasta
Bread
Potato
Rice
Lo Glycemic
Whole Grains
Legumes
Fruits
Vegetables
Fats
"go" foods
• Saturated
• Butter
• Coconut Oil
• Animal Fat
• Trans Fatty Acid
• Omega 3 Fatty
Acids
•
•
•
•
•
Salmon
Tuna
Swordfish
Haddock
Flaxseed Oil
• Unsaturated
• Polyunsaturated
•
•
•
•
Corn Oil
Cottonseed Oil
Soybean Oil
Safflower Oil
• Monounsaturated
•
•
•
•
Olive Oil
Rice Bran Oil
Peanut Oil
Canola Oil
Proteins
"grow" foods
A. TYPES 1. Complete
a. Contains adequate
amounts of all of the
essential amino acids.
2. Incomplete
a. Lacks some amino acids
•
•
•
•
•
Meat
Dairy Products (Whey
Protein)
Eggs
Soy Protein
B. INFORMATION - Function and
Food Sources:
An important task of proteins
is to build and repair body.
They are found in animal
products - meat, milk, eggs, as
well as fish, nuts, legumes,
soybeans and the germ of
cereal grains.
Vitamins
A. TYPES 1. Fat-Soluble
a. Vit. A
b. Vit. D
c. Vit. E
d. Vit. K
2. Water-Soluble
a. Vit. C
b. Vit. B complex
Thiamine, Niacin
Riboflavin, B6, B12
Folacin
B. INFORMATION Function and Food
Sources:
Vitamins assist the
body in biochemical
reactions to maintain
life. They are found in
almost all foods, but
especially in fruits and
vegetables

There will be a handout given on both
Vitamins & Minerals at the end to go over
in more detail
!
Minerals
A. TYPES Macrominerals
a. Calcium
b. Phosphorus
c. Sodium
d. Potassium
Trace minerals
a. Iron
b. Zinc
c. Fluorine
d. Copper
e. Iodine
f. Etc.
B. INFORMATION - Function
and Food Sources:
Minerals are sometimes
chemical constituents of
vitamins. They work handin-hand to become part of
the body structure. They
are found in most foods, but
especially in fruits and
vegetables.
Water
"The" essential for all body functions
Water is absolutely essential to life. It comes from nature.
It is found in most foods as well as in liquid form.
1. Water is used to move nutrients through the digestive tract.
2. Water is needed to remove waste products.
3. Water acts as a diluter. Without sufficient water, fiber does no good. Fiber
absorbs water thus allowing waste products to move freely through the
digestive tract, and thus preventing toxic water from accumulating.
4. Water is a heat regulator. It helps the body temperature to stay the same.
5. Water is a solvent necessary in the production of and maintaining body cells.
6. Water helps coat and lubricate body joints.
Water is needed in larger quantities when working out! Remember to stay
hydrated during working out! I recommend water and not sports drinks!
Fiber
Fiber is a non-nutrient substance found in plant food
that is not digested. It is necessary for digestion and good
bodily functions. It is found in fruits, vegetables, grains
and
other foods.
TYPES –
1. Soluble
a. Helps to lower cholesterol
2. Insoluble
a. Regulates the body’s digestive track
Eat a Balanced Diet
Achieve an overall healthy eating
pattern
• Choose an overall balanced diet with foods
from all major food groups, emphasizing fruits,
vegetables and grains.
• At least 2 -2 1/2 cups of fruits and vegetables
per day.
• At least 6 oz. of grain products, emphasizing
whole grains per day.
• Include fat-free and low-fat dairy products,
fish, legumes, poultry and lean meats.
• Eat at least two servings of fish per week.
5%DV or less is low
and
20%DV or more is high
Plain Yogurt
contains no added sugars
Fruit Yogurt
contains added sugars
Portion Management
• Request a half order of an entrée.
• Share an entrée with a friend.
• Use a salad plate in place of a regular size
dinner plate.
• Get a “to-go” box when you are served and put
half the meal into it before you start to eat.
• Order an appetizer as an entrée.
• Try and balance a meal by
remembering this photo!
What Should I Eat?
Choose more unrefined carbohydrates:
-whole wheat, oat bran, rye, or
pumpernickel
-oatmeal instead of corn flakes, lucky
charms
-fruit salad instead of ice cream
-add fruit to your whole grain cereal
-make your salads colorful
-drink water instead of soda or fruit
juices
Energy Balance and
Healthy Body Weight

Being both overweight and
underweight present risks to health
 Overweight: over fatness of moderate
degree
○ BMI 25.0 - 29.9
 Obese: much higher body weight that is
unhealthy or endangering to your overall
health
○ BMI 30.0+
What Are the Risks
from Overweight?
300,000 people in the U.S. die each
year from obesity-related diseases
 70+% of obese people suffer from at
least one other major health problem
 ≈50% of hypertension cases are due to
excess weight
 As of now, only tobacco contributes to
more preventable diseases and
premature deaths

What Are the Risks
from Overweight?

Obesity triples the risk of diabetes
 Even moderate weight gain increases
diabetes risk
 The risk appears to be greater for people of
European ancestry than for African
Americans
What Diet Strategies Are
Best for Weight Loss?

Meal Spacing
 People who eat small, frequent meals are
reported to be more successful at weight
loss and management
 Make sure that mild hunger, not appetite,
prompts eating
 Eat regularly, before becoming extremely
hungry
What Diet Strategies Are
Best for Weight Loss?
 Eat the entire meal you have planned for
yourself
○ Then don’t eat again until the next meal or
snack
 Save calorie-free or favorite foods or
beverages for a planned snack at the end of
the day if you need insurance against lateevening hunger
 Remember not to skip meals!
What Diet Strategies Are
Best for Weight Loss?
 Eat breakfast
○ Eating breakfast may reduce food intake all day
long
○ People who skip breakfast are more likely to be
overweight
 Those who consume the majority of their
calories after 6:00 p.m. often find it harder to
lose weight than people who eat earlier in the
day
Physical Activity
for Weight Loss

≈30 - 60 minutes of moderate physical
activity per day is needed to prevent
weight gain and support weight loss
 Diet, in combination with exercise, promotes
fat loss, promotes muscle retention, inhibits
weight gain
 Exercise helps people follow diet plans more
closely
The Good Egg

Eggs contain the highest quality protein available in a food with only 70
calories.

Choline, found in the egg, plays a role in brain function.

The American Heart Association approves an egg a day.

The human intestine is able to absorb 97% of the egg’s protein.

Eggs are extremely inexpensive for the powerhouse of nutrition
that they are.

Egg protein has essential amino acids that protein can only be
made from.
McDonald’s
Which would you choose??
•
•
Meal #1
Big Mac
Ceasar Salad
Baked Apple
Pie Large
Diet Soda
•
•
•
•
Meal #2
Cheeseburger
Small Fries
Chocolate Chip
Cookie
Large Diet Soda
•
•
•
•
•
Meal #3
10 Piece Chicken
McNugget
Honey Mustard
Sauce
Side Salad w/light
dressing
Fruit and Yogurt
Parfait
Large Diet Soda
Calorie Quiz- McDonald’s
•
•
•
•
•
Meal #1
Big Mac
590/34
Ceasar Salad
190/18
Baked Apple
Pie 260/13
Large Diet
Soda
TOTAL:
1040/65
•
•
•
•
•
Meal #2
Cheeseburger
330/14
Small Fries
210/10
Chocolate Chip
Cookie 170/9
Large Diet Soda
TOTAL: 710/33
•
•
•
•
•
•
Meal #3
10 Piece Chicken
McNugget 510/33
Honey Mustard Sauce
60/4.5
Side Salad w/light
dressing 105/8
Fruit and Yogurt
Parfait 380/5
Large Diet Soda
TOTAL: 1055/50.5
Dunkin Donut’s
Meal #2
Meal #1
• Blueberry
• Coffee
Bagel
Coolatta
w/ 2% milk • Iced Coffee
w/milk and
• Cinnamon
Bun
sugar
Meal #3
• Banana Nut
Muffin
• Hot Chocolate
Dunkin Donut’s
Meal #1
•
• Coffee
Coolatta w/
2% milk
•
240/1.5
• Cinnamon
Bun 510/15
TOTAL: 750/16.5
Meal #2
Blueberry Bagel
340/3
Iced Coffee
w/milk and
sugar 70/1
TOTAL: 410/4
Meal #3
• Banana Nut
Muffin 530/23
• Hot Chocolate
210/7
TOTAL : 740/30
Pizza Restaurant
•
•
•
•
Thin and Crispy Pizza- Pepperoni
Pan Pizza- Cheese
Stuffed Crust Pizza- Veggie Lover’s
Deep Dish Pizza- Supreme
Pizza Restaurant
•
•
•
•
Thin and Crispy Pizza- Pepperoni 190/9
Pan Pizza- Cheese 290/14
Stuffed Crust Pizza- Veggie Lover’s 340/14
Deep Dish Pizza- Supreme 420/23
Any Questions?