Developed by Counseling & Wellness Services for the Department of Housing & Residential Education NUTRITION: BALANCED EATING

 Why do we care about nutrition?  The MyPlate Method  How to eat healthy at UNC! SESSION OUTLINE

 Poor diet is called an actual cause of death  Related to heart disease, cancer, stroke, diabetes  It’s preventable!  Food is fun! WHY IS NUTRITION IMPORTANT? Sources: CDC, 2010; CDC, 2011; Mokdad et al., 2004; Xu et al., 2010

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

 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! A BALANCED DIET Source: USDA, 2011

 We’re busy!  Financial limitations  Social eating  Stress CHALLENGES OF BALANCED EATING AT COLLEGE

 What are some of your favorites?  How could you make those favorites healthier?  Some good choices:  Try having fruit for your dessert  Drink soy milk, milk, or water instead of soda or juice  Opt for items that were grilled or steamed instead of fried  Avoid cream-based soups, sauces, and dressings. Instead try broth-based soups and oil-based dressings! GOOD CHOICES IN THE DINING HALLS

 Choose foods that will give you fuel - try to include both protein and fiber!  Fruit  Nuts or trail mix  Whole grain crackers or a banana with peanut butter  Veggies and hummus  String cheese  Ginger snaps  Unsweetened applesauce  Dry cereal  Fig bars TASTY SNACK OPTIONS

 Counseling & Wellness Services   USDA MyPlate   Body Positive  RESOURCES