2. FITNESS AND NUTRITION FOR THE COLLEGE KID Julie Kelly College students

3. DO YOU LEAD A HEALTHY AND ACTIVE LIFE

4.  Busy schedule  Temptations from friends  The weekend gets the best of you  Lack of meal preparation  Little knowledge of nutrition  No motivation to workout  Laziness  Overwhelmed with school work  Stressed out

5.  Learn some basics about nutrition  Go grocery shopping  Plan out your meals and workouts  Try something new  Find a buddy to help you

6.  Nothing is impossible, the word itself says, I’m possible. 

8. 2-4 servings a day ½ cup or one medium piece of fruit= 1 serving How to easily include them: Banana or berries in cereal, oatmeal or yogurt Frozen fruit blended into smoothies Apple with peanut butter Banana with cinnamon

9. 5-6 servings a day ½ cup = 1 serving 1 cup leafy greens = 1 serving Easy ways to include them: hummus and carrots cucumbers with flavored cream cheese using spinach leaves in smoothie brush broccoli with salt/pepper/canola oil and cook! spread avocado on bread with your sandwich

10. 6 servings a day Make at least half of your grains WHOLE grains! 1 slice of bread = 1 serving ½ cup cereal = 1 serving 1 oz = 1 serving How can I get enough of the healthy ones? Oatmeal! Whole wheat bread, pitas, bagel thins Quinoa, brown rice, vegetable pasta Avoid sugary cereals Granola

11. 5 servings a day or 5 oz 1 egg= 1 serving 1 oz of meat = 1 serving How to make sure I can get enough? Eggs!! Fish Lean ground beef or ground turkey Ground chicken Grilled chicken Beans and legumes

12. 3 servings a day 1 cup= 1 serving 8 oz = 1 serving 1-2 oz (4 dice sized pieces) cheese = 1 serving How can I include dairy in my diet without getting ‘fat’!? Fat-free or skim milk Low sugar yogurt Greek yogurt Chocolate milk! Low fat cheese (in moderation)

13. check out the official USDA site

15. “Life begins at the end of your comfort zone.”

16.  Cardio equipment- treadmills, ellipticals, steppers, bikes  Indoor track- 11 laps = 1 mile  Free weight room  Functional training areas  Raquetball  Wallyball  Olympic sized pool  Open recreation basketball, volleyball, badmitton, ping pong

17. INTRAMURAL SPORTS Basketball Indoor/outdoor soccer Softball Court and water volleyball Battleship Flag football Handball Bowling Golf And lots more!!

18. GROUP FITNESS CLASSES!

19. SPORT CLUBS Field hockey Lacrosse Archery Paintball Ice Hockey Basketball Wrestling Softball Dance team Soccer Baseball Volleyball And more!

20. Physical activity for just 2 hours and 30 minutes a week is all you need! That’s 20 minutes a day or 30 minutes for five days/week. Aim to strength train and keep muscles strong twice a week.

22. REFERENCES: www.Rowan.edu/studentaffairs/rec http://www.usda.gov/wps/portal/usda /usdahome?navid=food-nutrition http://www.choosemyplate.gov/ http://www.fitsugar.com/USDA-Debut- New-Food-Icon-Replace-Current- Food-Pyramid-17471621