2. DANIELLE LYNER ROWAN UNIVERSITY STUDENTS NUTRITION GUIDE

3. WHY IS NUTRITION IMPORTANT? Boosts immune system Increases energy levels Increases concentration Reduces risk of developing some diseases Helps you live longer Promotes an overall healthy lifestyle

4. WHAT MAKES UP A HEALTHY DIET? 6 classes of nutrients include: Carbohydrates Proteins Fats Vitamins Minerals Water

5. CARBOHYDRATES About 45-60% of diet Main energy source 2 types: Simple Complex  Most carbs should be complex Simple Complex

6. FATS About 25-30% of diet Provide insulation for body 2 types: Saturated Unsaturated  Saturated  heart disease Limit intake Unsaturated SaturatedSaturated

7. PROTEIN About 15-20% of diet Development and function of muscle tissue Needed to make: Hair Nails Hormones  Also a source of energy

8. VITAMINS Recommendations change from age/gender Important for metabolism 2 types: Fat-soluble Vitamins A, D, E, K Water-soluble B vitamins and C  Each vitamin has a different function

9. FUNCTIONS OF VITAMINS Common vitamins and what they do: Vitamin A  helps vision Vitamin D  strengthens bones Vitamin C  lowers risk of cancer B Vitamins  mainly convert food to energy Vit. A Vit. C B Vits. Vit. D

10. MINERALS Recommendations change from age/gender Minerals often work together 2 types: Major Calcium, sodium, etc. Trace Iron, zinc, etc.  Too much of mineral= upset body’s balance

11. FUNCTIONS OF MINERALS Common minerals and what they do: Calcium  builds bones Sodium  balances fluids Iron  helps get O 2 throughout body Zinc  forms enzymes/proteins IronZinc Sodium Calcium

12. WATER Should have about 2.2-3 liters daily Helps other nutrients function Helps with metabolism Help regulate body temperature

13. ALCOHOL Adds no nutritional value to diet Can inhibit absorption of nutrients Depletes energy Number of calories in: Beer  154 Wine  123 Liquor  100

14. CALORIES Recommendation: Men  2,500 calories/day Women  2,000 calories/day Do not contain vitamins or minerals Still provide energy Not beneficial BEWARE OF EMPTY CALORIES!

15. How Can You Make Healthier Choices On and Off Campus?

16. FIRST THING’S FIRST… What You Think Is Healthy Dairy Trail mix Frozen yogurt Subway What Actually Is Healthy Fruits Vegetables Whole grains Salads w/ oil dressings

17. TIPS FOR EATING WELL Limit sugar intake Limit alcohol intake Limit fast food intake Have healthy snacks on hand Meal prep Drink lots of water

18. WHERE CAN YOU EAT? On Campus Green Zebra Cafeteria Salad bar, sandwiches, etc. Off Campus Saladworks Panera Bread Your own kitchen! Visit ShopRite for healthy options

19. QUICK & EASY MEAL SUGGESTIONS Here’s a brief list: Toast w/ peanut butter and banana Hummus w/ pita chips Greek yogurt Oatmeal Healthy salad  For more options visit Seventeen Magazine Seventeen Magazine

20. ADDITIONAL INFORMATION For more information on nutrition, visit the USDA’s website website There you can: Create a food plan Track your progress And much more!

21. AND REMEMBER… A Healthier Diet = A Healthier and Happier You!!

22. REFERENCES Harvard University (2009, June 9). Listing of vitamins. Retrieved from http://www.health.harvard.eduhttp://www.health.harvard.edu Healthpages.org. What We Need From Food. Retrieved from http://www.healthpages.orghttp://www.healthpages.org Kovacs, Betty (2014, March 14). Alcohol and Nutrition. Retrieved from http://www.medicinenet.com http://www.medicinenet.com