Transcript Freshman 15 Seminar - AURARIA CAMPUS STUDENT DIETETIC

How to Avoid the Freshman 15
By: Auraria Campus Student Dietetic Association
What is the Freshman 15?
• The freshman 15 is, on average, the number of
pounds gained within the first year students
attend college.
• It is simply a time when young adults leave
home and start a new journey without
adjusting to the responsibility that their body
demands on them.
• By monitoring YOUR health, physical activity,
and eating habits it can be easily avoided.
Big Factors for gaining the “15”
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Some Causes Include:
eating unhealthy
foods in the cafeteria
keeping unhealthy
foods and snacks in
your dorm room
lack of exercise
drinking too much
alcohol
How to Monitor Your Health
• Plan and schedule work-outs in
advance
• Step on the scale
• Check the color of your urine
• Think PERF (produce, exercise,
relaxation, fiber)
• Conduct a self-examination (i.e.,
breast, testicles).
• Get regular check-ups at your doctor
Physical Activity Recommendations
• Less than half of Americans
meet their recommended
physical activity requirements!
• Adults need at least: 150
minutes (2 ½ hours) of
moderate-intensity exercise (i.e.,
brisk walking) and 2 or more
days of strength training for the
whole body (i.e., circuit training).
Physical Activity on Campus
• Free Mind Body Fitness Classes (i.e., Yoga,
Pilates, Nia, Zumba, etc…)
• Free Campus Recreation Classes (i.e., Cycle,
Zumba, Abs & Back, etc…)
• Free PE Event Center which includes a pool,
fitness center, racquetball, squash and
basketball, dance studio, and more.
Other Ways to Get Physical Activity
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Park farther away!
Walk your dog at a brisk pace
Take the RTD light rail or bus
Ride your bike to school or
work
Join an outdoor hiking or
running club
Find a work-out partner
Volunteer outdoors
Work-out somewhere fun!
Get your Zzzzzz’s
• Average: 6-7 hours per night
• Aim for 7-8, but you may need more
• Lack of sleep and weight gain:
– makes us hungry for high calorie foods
– increases our appetite
Breakfast of Champions
• Important for healthy body
weight
• Eat within 1 hour of waking
up
• Should include equal parts
carbohydrates & protein and
a healthy fat (milk counts as
a carbohydrate)
Be Smart About Eating Late
• Late night snack is ok if
you’re actually hungry
• Avoid high calorie, high
fat, high sugar foods
• Eat a healthy snack,
such as fruit, nuts, raw
veggies, whole-grain
crackers, or low-fat
dairy
Hydration: H20
• The importance of water
• 8 Glasses of water a day?
– Men need approx. 125 ounces of water daily
– Women need approx. 91 ounces
• This includes water intake from ALL foods and
beverages!!!!
• Moisture in food accounts for about 20% of the
average person's total daily water intake.
Hydration Continued
• Coffee and other caffeinated beverages do
have some diuretic effect, causing your
kidneys to form urine. But they are generally
hydrating because of their water content.
• Alcoholic beverages have the most
dehydrating effect.
Type of
Drink
Red Wine
(6 oz.)
Champagne
(4 oz.)
Beer
(12 oz.)
Light Beer
(12 oz.)
Vodka, Gin, Rum,
Tequila, Whiskey,
Bourbon, Scotch
(1.5 oz.)
Liqueurs
(1.5 oz.)
Margarita,
Daiquiris,
Cosmopolitan
Calories Calories per Calories
Calories
Week
per
per Month per Year
(7 drinks)
Drink
147
1,029
4,116
49,392
Pounds
per Year
14 lbs
84
588
2,352
28,224
8 lbs
149
1,043
4,172
50,064
14 lbs
110
770
3,080
36,960
10.5 lbs
98
686
2,744
32,928
9 lbs
188
1,316
5,264
63,168
18 lbs
3,416 4,704
40,992 56,448
12 - 16 lbs
122 - 168 854 – 1,176
Key Concepts of Eating on a Budget
• Make larger batches – Freeze the
leftovers
• Plan meals before you purchase
• Use coupons and sales
• Pack your lunch
• Compare prices
• Shop on perimeter
• Buy in season if possible
• Try to find recipes with similar
ingredients
Healthy Snack Ideas
• Raw vegetables with
hummus
• Baked pita and hummus
• Trail mixes – or nuts by
themselves
• Roasted edamame
• Fruit smoothie
• Hard boiled eggs
• No-bake granola bits or bars
Incorporating More Fruits & Veggies
 Add diced vegetables and pumpkin puree to marinara or
pizza sauce
 Add pureed cauliflower or turnips to mashed potatoes
 When making hamburger patties, finely chop vegetables like
onions and peppers to mix into the base.
 Add vegetables to smoothies (carrots, spinach and kale can
mask well). Also add fiber rich fruits (i.e, berries)
 Adding vegetables to omelets
 Load pizza with vitamin rich vegetables like peppers,
tomatoes, onions, mushrooms etc.
Ingredient Substitutions
 Add pumpkin puree, black beans or avocado to
brownies in substitution for eggs, butter or oil
 Plain or Greek yogurt instead of sour cream in
a variety of recipes including baked goods,
salad dressing and vegetable dips.
 Spice up the vegetables and all meals with
cayenne pepper or red pepper flakes. Avoid hot
sauce that is high in sodium.
 Use whole wheat flour or oats instead of
refined flour or bread crumbs in recipes
 Stick to honey to sweeten desserts or drinks
instead of regular sugar
o Avoid using artificial sweeteners
Nutrition Labels
Nutrition Claims
Shown below, this table lists examples of nutrition claims that
can help you choose foods to decrease your intake of certain
nutrients, such as fat or sodium.
Free
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None or hardly any of this nutrient [5 grams or less]
An example is “sodium free”
Low
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A small amount [3 grams or less]
An example is “low fat”
Reduced
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At least 25% less of the nutrient compared with a similar product
An example is “reduced in Calories”
Light
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Can be used on foods that are reduced in fat or reduced in Calories
Nutrition Claims continued…
Shown below, this table lists examples of nutrition claims
that indicate a food has more of certain nutrients, which
you may want to increase, such as iron, calcium or fiber.
Source
• Contains a significant amount of the nutrient
• An example is “source of fibre”
High/
Good Source
• Provides at least 10 to 19 percent of the Daily Value of a particular vitamin or
nutrient per serving
• An example is “high in vitamin C”
Very High/
Excellent Source
• Provides 20 percent or more of the Daily Value of a specified nutrient
per serving
• An example is “excellent source of calcium”
Understanding Food Marketing Terms
Blurry definitions
and vague usage
of certain phrases
and words can
lead to consumer
confusion when
purchasing food
items.
Marketing Terms:
• Natural
• Whole
• Processed or
Unprocessed
Questions???