Nutrition and Fitness Making Good Choices Developed by Counseling & Wellness Services

 Poor diet and physical inactivity are called actual causes of death  Related to heart disease, cancer, stroke, diabetes  They’re preventable!  Food and fitness are fun! Why is nutrition important? Sources: CDC, 2010; CDC, 2011; Mokdad et al., 2004; Xu et al., 2010

M y P late  The new food guidelines from the USDA  Emphasis on visual portion control and getting the different food groups in each meal USDA does not endorse any products, services, or organizations

A Healthy Diet  Grains – whole grains, high fiber products  Fruits and Vegetables – eat a variety! 100% juices count.  Dairy – choose low- or no-fat milks (1%), cheese, and yogurts  Protein – try a variety, including seafood, beans, eggs, and lean meats. Pay attention to how they’re cooked.  It’s okay to eat some “empty calorie” foods, but keep them to a minimum and make smart choices! Source: USDA, 2011

The FITT Principle Way to talk about the American College of Sports Medicine fitness guidelines Stands for: F requency I ntensity T ime T ype Sources: ACSM, 2007; Yang,

Challenges to Staying Healthy in College  We’re busy!  On your own  Financial limitations  Social eating  Stress

The Rules of the Game Get into small groups of equal numbers Come up with an awesome health-related team name in 30 seconds. You don’t have to answer in “Jeopardy form” 1 representative gives the “final answer” Be open, respectful, and have fun!

Get Physical At UNC NOM NOM: Eating at Carolina Healthy Heels 100 Points 200 Points 300 Points 400 Points 500 Points 100 Points 200 Points 200 Points200 Points 300 Points 400 Points 500 Points 300 Points 400 Points 500 Points Be FITT Choose My Plate

True or false? Oils (like vegetable or olive oils) are part of a balanced diet.

True. Oils are NOT a food group, but they provide essential nutrients.

What kinds of milk are recommended by the USDA for a balanced diet?

Low or no-fat milks

In 30 seconds, draw the USDA’s MyPlate recommendation diagram.

You’re finishing a (balanced) lunch in the dining hall and are grabbing a drink to take with you to class. Name 3 healthy beverage options you could go for.

Possible answers: - WATER - Unsweet tea - 100% juice - Others?

Explain the main differences between the old food pyramid and the new MyPlate Method.

Primary differences: - Focus on portions - Focus on meals - No fats, oils & sweets grp. - Fewer carb/starches - Other??

BONUS ROUND!!! Each group has 30 seconds to list as many vegetables as possible. Group with the most gets an extra 200 points.

True or false? Students get free access to the gyms and recreation centers on campus.

True. Full-time students receive an automatic membership!

Name two places you can go to get fit on campus.

Possible answers: - Ram’s Head Rec Center - Student Rec Center - Outdoor Rec Center - Gyms (Fetzer & Woolen) - Outdoor courts - Pretty much anywhere!

Show me an exercise you can do in your residence hall room. Extra 100 points if you get your whole team to do it!

Photo from: dev.moreheadcain.org

Name two barriers to physical activity that college students might face and how you might battle those barriers.

Possible barriers: - Stress - Time - Don’t know where to go - Don’t know how - Others? What are your solutions?

Get each member of your team to write down one fitness goal for your first semester at Carolina. Make sure they are specific!

What does the FITT acronym stand for?

F requency I ntensity T ime T ype of exercise

What is the recommended number of minutes of exercise per workout for someone trying to lose weight?

60-90 minutes of physical activity, five days a week of moderate intensity work outs.

Have someone in your group demonstrate to group members how to check your heart rate.

Place two fingers on the outer side of either wrist OR next to your windpipe. Count your heartbeats for10 seconds and multiply that number by 6 to get your heart rate.

Have everyone in the group do 8-12 Sit ups/crunches or jumping jacks.

True or false? You should exercise larger muscles before smaller muscles.

True! It helps work and balance opposing muscle groups. For example, if doing an upper body workout, begin with your chest and back before working on your biceps and triceps.

Name 3 common “empty calorie” foods or drinks that college students might consume.

Possible answers: - Alcohol - Soda - Candy - Dining hall desserts - Energy drinks - Others?

How many dining halls are at UNC-CH?

2! Rams Head and Top of Lenoir

List 5 healthy snacks that you can keep in your room in the residence hall.

Possible answers: - Fruit - String cheese - Whole grain crackers - Carrot sticks - Nuts - Pretzels - Other?

True or false? UNC students can receive free nutrition consultations at Counseling & Wellness Services.

True! Just call ( ) to make an appointment.

Name 3 strategies for eating healthy at restaurants or in the dining hall.

Possible answers: - Ask for sauces on the side - Split meals with friends - Grilled is better than fried - Use the MyPlate Method - Choose sides wisely - Others?

Name three ways to cope with stress besides eating.

Possible answers: - Exercise - Talk to friends - Drink water - LAUGH - Get help if needed - Others?

Where could you get help with time management on campus?

Possible answers : - The Writing Center - Your RA - Academic advisor - Professors or TAs - CWS - Others?

Every team does this question! On a Solo cup, draw a line marking how much one standard beer is.

What are two barriers you might face in college to getting the recommended 7-9 hours of sleep most nights, and what are possible solutions to those barriers?

Possible barriers: - Life in the residence hall - Time management - Stress - Over consuming caffeine - Other?

Tar Heel spirit! Come up with a healthy Tar Heel Pride cheer in three minutes- get your team to chant it loud and proud.

Resources  MyPlate Check out the menu planner!  Counseling and Wellness Services Free nutrition consultations  Campus Recreation Free group fitness classes