COLLEGE NUTRITION How to Avoid Poor Eating Habits in College Senior Health- Bauberger.

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Presentation transcript:

COLLEGE NUTRITION How to Avoid Poor Eating Habits in College Senior Health- Bauberger

Making Good Choices

The “Freshman 15” Journal of American College Health found that about 70% of students gain a significant amount of weight between the start of college and the end of sophomore year. Students on their own for the first time have an enormous amount of options for eating A new level of stress combined with less sleep than usual can result in new eating habits including eating on the run, eating more junk food, and not having a regular eating routine Many choose high-calorie drinks like lattes, gatorade, and red bull when trying to “de-stress”

Try to fill in the blanks….

Raamen Noodles / Cup of Noodles Calories: Sodium: Fat: Cholesterol: Carbs:

PIZZA Serving Size: Calories: Sodium: Fat: Cholesterol: Carbs:

Mac and Cheese Serving Size: Calories: Sodium: Fat: Cholesterol: Carbs:

Soup: Broccoli and Cheddar Serving Size: Calories: Sodium: Fat: Cholesterol: Carbs:

Cheeseburger Serving Size: Calories: Sodium: Fat: Cholesterol: Carbs:

Grilled Cheese Serving Size: Calories: Sodium: Fat: Cholesterol: Carbs:

French Fries Serving Size: Calories: Sodium: Fat: Cholesterol: Carbs:

Salad: Caesar Dressing Serving Size: Calories: Sodium: Fat: Cholesterol: Carbs:

Chicken Tenders Serving Size: Calories: Sodium: Fat: Cholesterol: Carbs:

Cheese Steaks Serving Size: Calories: Sodium: Fat: Cholesterol: Carbs:

Cookies: Oreos Serving Size: Calories: Sodium: Fat: Cholesterol: Carbs:

Candy: Swedish Fish Serving Size: Calories: Sodium: Fat: Cholesterol: Carbs:

Chips: Doritos Serving Size: Calories: Sodium: Fat: Cholesterol: Carbs:

Gatorade Serving Size: Calories: Carbs: Caffeine: Sugar:

Soda: Coke Serving Size: Calories: Carbs: Caffeine: Sugar:

Soda: Mountain Dew Serving Size: Calories: Carbs: Caffeine: Sugar:

Energy Drinks: Red Bull Serving Size: Calories: Carbs: Caffeine: Sugar:

Time to see how close you were!!!

Raamen Noodles / Cup of Noodles Serving Size:1 container (71 g) Calories: 300 (130 from fat) Sodium: 1170 mg Fat: 14 g Cholesterol: 4 mg Carbs: 42 g Healthy Alternative: Beef Noodle Soup has 170 less calories!!!!

PIZZA Serving Size: 1 slice Calories: 484 (154 from fat) Sodium: 812 mg Cholesterol: 28 mg Carbs: 57 Healthy Alternative: Vegetable pizza has 500 less calories than pizza with meat toppings!!!!

Mac and Cheese Serving Size: 70 g (1 pack. of Kraft) Calories: 259 Sodium: 561 mg Fat: 5 g Cholesterol: 10 mg Carbs: 47.5 g Healthy Alternative: Swiss cheese has almost 200 less calories!!!!

Soup: Broccoli and Cheddar Serving Size: Calories: 280 Sodium: 920 mg Fat: 13 grams Cholesterol: 70 mg Carbs: 14 g Healthy Alternative: Chicken noodle soup has 160 less calories!!!!

Cheeseburger Serving Size: 1 Calories: 708 (401 from fat) Sodium: 763 mg Fat: 26 g Cholesterol: 145 mg Carbs: 32 g Healthy Alternative: Some turkey burgers have only 80 calories!!!!

Grilled Cheese Serving Size: 1 sandwich Calories: 597 calories (307 from fat) Sodium: 1557 mg Fat: 11 g Cholesterol: 85 mg Carbs: 48 g Healthy Alternative: Use whole wheat break and swiss cheese for about half the calories!

French Fries Serving Size: 4 oz (McDonald’s Medium) Calories: 380 (170 from fat) Sodium: 270 mg Fat: 19 g Cholesterol: 0 Carbs: 48 g Healthy Alternative: Sweet potato fries have 200 less calories!!!

Salad: Caesar Dressing Serving Size: 2 ounces Calories: 210 (189 from fat) Sodium: 610 mg Fat: 18 g Cholesterol: 25 mg Carbs: 4 g *** sugar: 3 grams Healthy Alternative: Vinegar-based dressings usually have under 100 calories per serving!!!

Chicken Tenders Serving Size: 3 Calories: 204 (90 from fat) Sodium: 600 mg Fat: 10 g Cholesterol: 50 mg Carbs: 12 g Healthy Alternative: Grilled chicken tenders have only 70 calories!!! Avoid FRIED foods!

Cheese Steaks Serving Size: 1 sandwich Calories: 690 (261 from fat) Sodium: 1890 mg Fat: 29 g Cholesterol: 75 mg Carbs: 69 g Healthy Alternative: A chicken cheese steak averages about 200 calories less than a beef cheese steak!

Cookies: Oreos Serving Size: 2 cookies Calories: 160 (63 from fat) Sodium: 180 mg Fat: 7 g Cholesterol: 0 mg Carbs: 25 g Healthy Alternative: Keep the serving size to only 2, or opt for a cookie with no filling to lower the calories

Candy: Swedish Fish Serving Size: 7 pieces Calories: 150 Sodium: 30 mg Fat: 0 Cholesterol: N/A Carbs: 38 g Healthy Alternative: Hard candies usually have less than 100 calories per serving!

Chips: Doritos Serving Size: 1 individual package Calories: 140 (63 from fat) Sodium: 120 mg Fat: 7 g Cholesterol: 0 mg Carbs: 18 g Healthy Alternative: Baked doritos or any other baked chip will have 50 less calories per serving than their original type!

Gatorade Serving Size: (1/2 bottle) / 8 oz Calories: 50 Sodium: 110 mg Fat: 0 Cholesterol: 0 Carbs: 14 g Healthy Alternative: Add water to dilute the sodium in your Gatorade or look for G2 which has half the calories!

Soda: Coke Serving Size: 1 can (8 oz) Calories: 96 Carbs: 26 Caffeine: 22 mg Sugar: 39 g Healthy Alternative: Avoid carbonated drinks but if choosing one, look for low calorie products like Coke Zero

Soda: Mountain Dew Serving Size: 8 oz (1 can) Calories: 110 Carbs: 31 Caffeine: 37 mg Sugar: 31 g Healthy Alternative: Mountain Dew Freeze has 110 fewer calories!!!

Energy Drinks: Red Bull Serving Size: 1 can (8 oz) Calories: 106 Carbs: 26 Caffeine: 77 mg Sugar: 26 g Healthy Alternative: AVOID ENERGY DRINKS… but Sugar Free Red Bull has 100 less calories