Nutrition Guide for the average College Student By: John Torri

Content Why Nutrition Easy to be Unhealthy Average Consumption Healthy Eating College Meal Importance of Nutrition Consequences of Unhealthy Eating Nutrition Facts Sleep and Nutrition College Spending How to change your Eating Habits

Why Nutrition The average college student isn’t the healthiest individual. Most meals served in college cafeterias consist of Burgers, Pizza, and Soda. According to the CDC (Centers for Disease Control) Most US Youths do not meet the daily fruit requirement, whole grain requirement, and consume an excessive amount of sodium.

Easy to be Unhealthy It is very easy to eat unhealthy while away at college There are late night pizza joints, dining halls filled with unhealthy options, and an excessive amount of Alcohol consumption.

Average College Consumption Chart Lets be honest, College students are not rich, this makes it difficult to purchase healthier options One of the cheapest meals to purchase as a college student is Ramen Noodles (1,580mg of Sodium in one meal)

Healthy Meal A Balance of: Fruits and Vegetables Breads and other Starches Dairy Fatty Foods Meat, Poultry, Fish

College Meal On the contrary, College students don’t go for the healthy options while in the dining hall. Most food options in a college cafeteria are high in unhealthy carbohydrates and fats.

Nutrition is Important Optimal nutrition promotes optimal growth and development. Good nutrition prevents high cholesterol and high blood pressure. Healthy eating reduces an individuals risk for heart disease, cancer, stroke, and diabetes.

Consequences of a poor diet A poor diet can lead to energy imbalance (e.g., eating more calories than one expends through physical activity Individuals who eat fast food more than once a week are in danger of becoming overweight Sugar sweetened drinks adds to an individuals risk of becoming overweight.

Nutrition Facts

Nutrition Facts Nutrition facts labels tell you about the nutrition of a particular product. This information includes: Serving size Number of servings in the package Calories per serving Once you understand the labels, they can help you follow a healthy diet and make it easier to choose the most nutritious foods.

“Sleeper” Statistics Sleep may not be the first thing to come to mind, but is one of the most important aspects of nutrition

College Spending The cost of eating healthy is a main factor for college students. Often times you can purchase an a larger abundance of unhealthy foods for the same price (if not cheaper) than only a few items of healthy foods. This is difficult for college students.

How to change your Eating habits The first step is to realize that you have a problem. (Contemplation) Then you must get motivated to change your eating habits. (Emotional Arousal) Make a Plan- take the time to plan out how to eat a healthier diet. (Preparation) Once you have a plan, put it into action, exercising and eating right. (Action) The Last step is to keep on practicing your new healthy habits. (Maintenance)

Maybe I should eat healthy… Step 1 Contemplation Realize that you DO have a problem with eating unhealthy. Being to contemplate what it would be like changing your eating habits. Maybe I should eat healthy…

Step 2 Emotional Arousal Get Motivated to change your habit! Whether it be a motivational quote, poster, or role model, get excited for change! Ask yourself, “why do I want to change” Often times you will find the motivation within yourself to make a change!

Step 3 Preparation Make a Plan! The easiest way to successfully change your eating habits is to make a plan. Plan out which foods you want to stop eating and what healthier foods you are going to substitute for them

Lights, Camera, Action This Step is where all 3 of the previous steps come into play. In this step you begin your healthy habits such as eating correctly, and exercising on a consistent basis.

Finally Maintenance In order to keep eating healthy you have to stay committed to eating healthy and exercising. If you are unable to maintain this healthy change you go into relapse and have to start the process all over again.

Good Luck! You Now have the tools to do it on your own! Show them what you got!

Bibliography "Nutrition and the Health of Young People." Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, 06 Oct. 2014. Web. 04 Feb. 2015. US News. U.S.News & World Report, n.d. Web. 06 Feb. 2015.