Eating Healthy …for the financially troubled college student Fred Schwindt

What is Considered “Eating Healthy”? A “nutritious” diet consists of 5 characteristics: Adequacy Balance Moderation Variety Calorie Control

Adequacy Diet provides the right amount of essential nutrients for the body 6 essential nutrients: Carbohydrates Proteins Fats & Oils Vitamins Minerals Water

Balance Diet choices should include proper amounts of each food group 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 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: Oats, bran, grain Berries Beans Nuts

Café Food 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 Lunch: Salad, soup, wraps Dinner: Chicken or fish, side of vegetables, side of grain Check choosemyplate.gov for more on what a meal should look like choosemyplate.gov Check choosemyplate.gov for more on what a meal should look like choosemyplate.gov

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 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 Adequacy Balance Moderation Variety Cal. Control

What Do I Shop For? Remember the 5 characteristics! Fats and oils—recommended 20-35% of daily calories ~ 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 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