College Nutrition AAHE4ME Webinar Eating healthfully at college may seem intimidating, but it doesn’t have to be difficult. Most dining halls on campus provide plenty of nutritious options and campuses usually offer lots of fitness options. Today we will look at easy ways to make nutritious choices and include fitness into your busy schedule. College Nutrition AAHE4ME Webinar

Nutrition 101: The Food Groups Benefits Nutrition Tip Dairy & Dairy Substitutes Build strong bones Have a serving of low-fat dairy such as milk, cheese, yogurt or pudding 3 times a day Grains Provide energy for muscles & brain Include grains such as rice, pasta and bread at every meal. Choose whole grain options as often as possible Fats Keep you feeling full Include some fat such as olive oil, guacamole, nuts or seeds at every meal Fruits & Vegetables Provide vitamins and minerals for healthy skin, hair, nails and immune system Try having at least 5 servings of fruits and vegetables such as apples, broccoli, pears, carrots, squash or salad per day Protein Maintain muscle Try having fish, beans, eggs, tofu, peanut butter, chicken, beef at 2 meals per day Try to eat a variety of foods and don’t skip meals. To get the most out of your meals, eat a balance of vegetarian proteins or lean meats, high fiber carbs, and healthy fats such as oils, nuts and fish. The table provided suggestions of foods to choose at meal times.

Serving Size vs. Portion Size Is there a difference? Serving size vs. Portion size is there a difference? Healthy eating includes healthful food choices, which means knowing what and how much you eat. Are you up-to-date on your serving and portion sizes, and do you know the difference between the two? While the terms serving and portion often are used interchangeably, they actually mean different things. A “Serving” is the amount of food recommended in consumer education materials such as MyPyrmaid. A “Portion” is the amount of a food you choose to eat at any one time – which may be more or less than a serving.

Serving Sizes A teaspoon of margarine is the size of 1 dice. 3 ounces of meat is the size of a deck of cards. 1 cup of pasta is the size of a baseball. 1 ½ ounces of cheese is the size of four stacked dice. ½ cup fresh fruit is also the size of a baseball. Here are some everyday comparisons to help you figure out your serving sizes. Can you think of any other comparisons?

Dining Hall Dilemmas What if I can’t find any food I like? What if I’m a vegetarian? What if I have class during meals? What if I can’t find any food I like? Be creative. If you don’t like the hot food offered, try to combine foods from different areas of the dining hall. For example, add a grilled chicken breast to a salad or veggies from the salad bar to a sandwich or wrap. Many colleges have multiple dining halls that may serve different foods and meals. Try all the dining halls to figure out which ones you like best. What if I’m a vegetarian? Most colleges offer vegetarian entrees at all means such as veggie burgers, stir fries, and pasta dishes. Create your own vegetarian meal at the salad bar or sandwich bar by adding protein-rich ingredients like cheese, eggs, hummus, beans or peanut butter. What if I have class during meals? Food is fuel your brain needs to help you think, so make time to eat. If you skip a meal, you may have trouble concentrating, get a headache, or feel like you didn’t get very much out of your class. Even if you can’t sit down for a full meal, pack a healthy portable snack such as fruit, trail mix, granola or energy bar, or a sandwich.

Dorm Room Remedies I have a meal plan, but always get hungry between meals and at night when I’m studying. What should I do? What do you suggest? Keep your room stocked with healthy snacks you can grab when you’re hungry, such as: animal crackers canned fruit crackers energy (or protein) bars fresh fruit granola bars high fiber cereal nuts oatmeal (packets) pita bread popcorn (try single serving bag or mini bag) pudding soup trail mix tuna fish If you have a fridge, try: baby carrots and celery hummus string cheese yogurt and smoothies water, flavored seltzer waters, and low-fat milk

Backpack Snacks What are backpack snacks? Backpack snacks can help fuel your body while you are on the go. If you have plenty of healthy snacks packed in your backpack (or other bag of your choice), you will have nutritious snacks to munch on when you get hungry. If you have backpack snacks with you, then you won’t have to grab food from a vending machine or fast food restaurant that may not be as healthy for you. Easy to take with you and don’t need to be refrigerated. Examples: pretzels crackers chex mix trail mix granola bars nuts peanut butter seeds fresh fruits tuna 100 calorie packs

Top 5 Healthy Eating Tips Make time for meals Balance your meals Don’t forget Dairy Stay Hydrated Choose Appropriate Portions Top 5 Healthy Eating Tips Make Time for Meals Eating 3 meals per day plus snacks will give you energy that will last all day and keep your metabolism active. Pack healthy portable snacks such as fruit or a granola bar when you're on the go. Balance Your Meals Eating healthy meals that contain foods from at least 3 different food groups will help to ensure that you get all the nutrition you need to stay healthy. Be sure to eat different combinations of grains, fruits, vegetables, meat, dairy, and healthy fats throughout the day. Don't forget Dairy Your bones still need calcium to stay strong. Dairy foods and alternatives such as soymilk provide protein and vitamin D, as well as calcium. Stay Hydrated Proper hydration is important for healthy skin and organs. Drink water even if you are not thirsty. Waiting until you are thirsty to have fluids means you are already partially dehydrated. Pack a bottle of water in your backpack or gym bag. Choose Appropriate Portions Food portions in restaurants are often more than one serving size and they're getting bigger and bigger. You may not realize how much food you are actually eating. When you are at a restaurant, plan on taking half of your meal home or spilt an entrée with a friend. When eating at the dining hall, take smaller portions to start and go back for more if you are still hungry.

Top 5 Ways to Include Fitness in College Life Walk or bike to class Join an intramural sport Go for a walk with friends Take a fitness class as a course Check out your college gym/rec Top 5 Ways to Include Fitness in College Life Walk or Bike to Class Be active on the way to class instead of taking the bus or car. Join an Intramural Sport This is a fun way to meet new people and fit in exercise, too. Go for a Walk with Friends Stay fit and catch up with friends at the same time. Instead of taking a shortcut back to your dorm, take the scenic route and get in a little extra exercise. Take a Fitness Class as a Course This is a good way to include fitness into your routine and earn credit. Consider weight lifting or dancing. Check out your College Gym Most colleges have gyms or fitness centers that offer free or reduced price memberships. They may also offer classes such as yoga, cardio, kickboxing, and dancing.

Campus Resources Dining Services Nurtitionist Student Health/Wellness Center http://www.indstate.edu/reslife/foodsvc/nutrition.html

Tips for Staying Healthy Get enough sleep (aim for 9 hours a night) Eat a healthy diet that includes at least 5-7 or more servings of fruits and vegetables every day Take a multivitamin Do at least 60 minutes of physical activity every day, or on most days of the week Don’t smoke Learn to manage stress Take time every day to do something you enjoy! (read, paint/draw, dance, cook, talk to a friend, etc.) Get enough sleep (aim for 9 hours a night) Eat a healthy diet that includes at least 5-7 or more servings of fruits and vegetables every day Take a multivitamin (women with folic acid and get at least 1300 mg of calcium daily in your diet or with a dietary suppliment) Do at least 60 minutes of physical activity every day, or on most days of the week Don’t smoke Learn to manage stress Take time every day to do something you enjoy! (read, paint/draw, dance, cook, talk to a friend, etc.), which will help relieve stress

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