Transcript PPTX

Eating Healthy
…for the financially troubled college student
Fred Schwindt
What is Considered “Eating Healthy”?
• A “nutritious” diet consists of 5 characteristics:
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Adequacy
Balance
Moderation
Variety
Calorie Control
Adequacy
• Diet provides the right amount of essential nutrients for the
body
• 6 essential nutrients:
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Carbohydrates
Proteins
Fats & Oils
Vitamins
Minerals
Water
Balance
• Diet choices should include proper amounts of each food
group
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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
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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:
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Oats, bran, grain
Berries
Beans
Nuts
Café Food
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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
Check
choosemyplate.gov
for more on what a
meal should look
like
• Lunch:
• Salad, soup, wraps
• Dinner:
• Chicken or fish, side of vegetables, side of grain
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.
Adequacy
Balance
Moderation
Variety
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
Adequacy
Balance
Moderation
Variety
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!
Adequacy
Balance
Moderation
Variety
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 possible
2. Don’t eat 2-3 hours before bed
3. DRINK WATER!!!
References
• choosemyplate.gov
• cdc.gov