Healthy Eating on the College Campus

Overview 1.Your Mom doesn’t live here 2.Freshman 15 3.Vending, Fast Food 4.College Cafeterias, Charge It 5.Intuitive Eating 6.Calories Consumed 7.How does the FGP fit 8.Reading Food Labels

Where’s Mom? We are products of our environments We learned to eat from our….

Freshman 15

College Pitfalls Vending Sales Fast Food College Cafeterias Food in the rooms Student charge accounts Emotions

Candy Bars Chips Snack crackers Popcorn Snack Cakes Gum/Hard Candy Vending Snacks

Vending Snack Calories Candy Bars280 Chips150 Snack crackers160 Popcorn Snack Cakes150 Gum/Hard Candy 10

Vending Snack Time Management/Organization Get up on time Adjust schedule for meals Don’t skip meals Avoid “creating a behavior” Don’t start what you have to stop Choose healthier snacks Know what you are eating

Fast Foods BurgersWhopper FriesMedium Pizza, SupremeSlice SandwichesRoast Beef SaladsTaco Salad RiceFried Rice SodasRegular Diet

Fast Foods Calories Whopper Burger760 Medium Fries360 Pizza, Supreme270 Roast Beef Sandwich293 Taco Salads850 Fried Rice314 Regular Soda150 Diet Soda 0

Fast Foods Calories Choose smaller over larger Whopper Jr. instead of Whopper No “super size” Share a plate Limit dressings, mayonnaise, sauces Avoid late night drive-thru Choose healthier meals Know what you are eating

College Cafeteria

Avoid fried and fatty foods Get a serving Choose colors – The New American Plate 2/3 Veg/Starch and 1/3 Protein Shoot for Five Fruits and Vegetables a day Limit dressings, mayonnaise, sauces Choose healthier foods Baked, Broiled, Grilled, Lite, Low-fat, Diet, Sugar Sub

Housing Issues My apartment My room in the apartment My dorm room

Housing Issues My apartment Buying groceries, snacks –Low fat, fresh Availability of fruits and vegetables Portion control Limit empty calories

Housing Issues My room in the apartment –Same as previous –Claim your cabinets –Don’t stash food in your room

Housing Issues My dorm room –Only bring in fresh foods –Avoid candies, cakes, snacks chips –Don’t skip meals

Charge it! Are your eyes bigger than your stomach?

Charge it! 1.Be choosy 2.Don’t eat there – just because you can 3.Know what you are eating 4.Eat across Campus

Intuitive Eating Boredom Lonely Hunger Emotional Nervous energy Visual Stimulation

Are you hungry or Emotional? Emotional Hunger Is Sudden Is for a specific food Is above the neck Is urgent Absent-minded eating Feelings of guilt Does not stop eating Physical Hunger Is gradual Open to different foods Is based on stomach Is patient Deliberate choices Eat is necessary Stops when full

What role do these play in Healthy Eating and your ?

Calories Consumed Everyone has a set amount of calories to meet their requirements Calories come from a variety of sources: –Protein, Carbohydrates, Fats, Alcohol

Calories Consumed How do they compare…… –Protein…………..4 cals/gram –Carbohydrates…4 cals/gram –Fats……………..9 cals/gram –Alcohol………….7 cals/gram

Gaining Weight Calories consumed are greater than calories burned

Losing Weight Calories burned are greater than calories consumed

Examples of empty calories? Cola versus Skim Milk 8%Calories8% 0%Protein 20% 0%Vitamin A1% 0%Vitamin C3% 0%Thiamin (B1) 10% 0%Riboflavin (B2) 32% 0%Niacin (B3)1% 0%Calcium 40% 0%Iron 1% Percent contributed to adult females RDAs

High Fat Calories Sauces, Gravies, Pies, Cookies, Cakes, Chips, Fried Foods, Snack Crackers, etc.

Food Guide Pyramid Grains Vegetables Fruits Oils Milk Meats & Beans

Read the Labels Serving Size Servings per container Total Fat Grams Cholesterol Sodium Fiber Calories160 Total Fat11 Cholesterol0 Sodium200 Carbohydrates14 Protein1

Labels & Serving Size Serving Size1 Ounce Servings Per ContainerApprox. 6 Calories160 Total Fat11 Cholesterol0 Sodium200 Carbohydrates14 Protein1

Labels & Calories Calories160 Total Fat11 Cholesterol0 Sodium200 Carbohydrates14 Protein1 Serving Size1 Ounce Servings Per ContainerApprox. 6

Labels & Fat Serving Size1 Ounce Servings Per ContainerApprox. 6 Calories160 Total Fat11 Cholesterol0 Sodium200 Carbohydrates14 Protein1

Labels & Cholesterol Serving Size1 Ounce Servings Per ContainerApprox. 6 Calories160 Total Fat11 Cholesterol0 Sodium200 Carbohydrates14 Protein1

Labels & Sodium Serving Size1 Ounce Servings Per ContainerApprox. 6 Calories160 Total Fat11 Cholesterol0 Sodium200 Carbohydrates14 Protein1

Hunger Scale Extreme Hunger Perfectly Comfortable/ Satisfied Your button is popping off your pants! 0 How hungry are you?