This presentation was given to RA\'s at North Central College and included numerous tips on nutrition and ways to eat healthy while away at university.

1. Healthy Eating @ College & In the
Dorm
Tara J. Oliva
Dietetic Intern
Benedictine University
Fall 2011

2. 10 Nutrition Rules to Live By
1. COME BACK TO EARTH!
2. Eat BREAKFAST everyday.
3. Eat smaller portions more often, spread evenly
throughout the day.
4. Stay HYDRATED!
5. Include a LEAN protein source with every meal.

3. 6. Choose foods, especially carbohydrates rich in FIBER
(25-35g).
7. Add a MVI and an omega 3 into your daily routine
8. Eat Fruits & Veggies w/each meal. Green!
9. Drink a mixture of carb & protein before/after workout.
10. Get some REST. The body recovers and repairs while
it is sleeping.
Source: www.rd411.com

4. Top Sources of Calories
Among Americans 2 Years and Older
1. Grain-based desserts
 Cake, cookies, pie, cobbler, sweet rolls, pastries, and
donuts
2. Yeast breads
 White bread and rolls, mixed-grain bread, flavored
bread, whole-wheat bread, and bagels
3. Chicken and chicken mixed dishes
 Fried and baked chicken parts, chicken
strips/patties, stir-
fries, casseroles, sandwiches, salads, and other
chicken mixed dishes
4. Soda/energy/sports drinks
 Sodas, energy drinks, sports drinks, and sweetened
bottled water including vitamin water
5. Pizza
NHANES 2005-2006, http://riskfactor.cancer.gov/diet/foodsources/ ]

5. Eat Natural
 Foods can be labeled natural:
 Does not contain artificial flavors
 Does not contain colors
 Does not contain synthetic substances
 Preservatives to limit
 BHA otherwise known as Butylated Hydroxyanisole,
 BHT otherwise also known as Butylated
Hydroxyanisole,
 TBHQ otherwise known as Tertiary Butyl Hydroquinone
 MSG
 sodium benzoate
 nitrites
 calcium propionates
Sources: http://www.livestrong.com/article/521237-does-eating-all-natural-and-organic-help-you-lose-weight/#ixzz1Vxyt99Cp & http://EzineArticles.com/2187034

6. Nutrient-dense foods and
beverages:
Nutrient-dense foods and beverages:
 Provide vitamins, minerals, and other beneficial
substances and relatively few calories without
 Solid fats in the food or added to it
 Added sugars
 Added refined starches
 Added sodium
 Retain naturally occurring components, such as dietary
fiber
 All vegetables, fruits, whole
grains, seafood, eggs, beans and peas, unsalted
nuts and seeds, fat-free and low-fat dairy, and lean
meats and poultry are nutrient dense when prepared
without solid fats or sugars

7. “Strength is the
capacity to break a
chocolate bar into
four pieces with your
bare hands ― and
then eat just one of
the pieces.”
~Judith Viorst

8. Breakfast is Vital
Energy to start the day!
Help your body get moving!
 Oatmeal w/FF milk instead of water
 Add fruit to whole grain/high fiber cereal
 Lowfat yogurt layered w/cereal & fruit
 Flour tortilla w/PB & banana
 Lean ham/Lowfat cheese on grain english muffin
START w/FIBER!

9. Smart Snacking
 Boost energy & supply essential vitamins
 Think of snacks as mini-meals that contribute nutrient-rich
foods.
 You can fit snack calories into your personal healthy
eating plan without over-spending your day’s calorie
budget.
 Snack only when you’re hungry. Skip nibbling
 Plan ahead

10. Snack Ideas
 Choose wisely: < 200 kcals
 1 Tbsp. peanut butter on medium apple
 1 cup tomato soup w/ 5 whole grain crackers
 3 cups air popped corn w/ 3 Tbsp grated parmesan
 Tricolor veggie snack ( 6 baby carrots, 10 sugar snap
peas, 6 cherry tomatoes & 2 Tbsp reduced fat
dressing)
 Top baked potato w/ salsa
 Smoothie (1 cup ff milk, ½ banana & ½ cup berries)

11. Promoting Calories Balance
 Monitor food and beverage intake, physical
activity, and body weight
 Reduce portion sizes
 When eating out, make better choices
 Limit screen time

12. Portion Sizes

13. ChooseMYPLATE.gov
Balancing Calories
● Enjoy your food, but eat less.
● Avoid oversized portions
Foods to Increase Foods to Reduce
● Make half your plate fruits and ● Compare sodium in foods like
vegetables. soup, bread, and frozen meals ― and
● Make at least half your grains whole choose the foods with lower numbers.
grains. ● Drink water instead of sugary drinks.
● Switch to fat-free or low-fat (1%)

14. Stay Hydrated
Hydration
 is simply one of the most important things that are needed
by our body to maintain its optimum health, appearance
and ability to function at a vigorous level
Dehydration include:
 Little or no urine, or being darker than usual
 Dry mouth/extreme thirst
 Sleepiness or fatigue
 Headache/confusion
 Feeling dizzy or lightheaded/low BP
 No tears when crying
 Cramps

15. Calories in Alcohol
 7 kcals/g and natural starches & sugar
 2 glasses of white wine provides 370
kcals, 20% of your recommended intake.
 Avg. wine drinker takes in 3000 kcals per
month
 An unhealthy breakfast usually follows a
evening of cocktails.
 Drinking 5 pints of lager/week adds up to
44,200 calories over 1 year.
www.nhs.uk

16. ETOH-Tips to Avoid Weight Gain
 Recommend: Men ≤ 2 drinks/day, Women ≤ 1
drink/day
 Alternate alcoholic drink with water-this will also help
with dehydration
 Eat a healthy dinner before drinking;Do not drink on
empty stomach
 Drink at your own pace
 Potent appetizer = eat more
 Go for the lighter options. Vodka w/diet
coke, gin with low calorie tonic, mint julep ,
mojito, or lighter beers.

17. Lean Protein
 Lean protein provides you with a sense of satiety
and can help prevent overeating.
 Many sources can be heated in microwave &
refrigerated.

18. FIBER
 1. Go with whole fruit instead of juice. Whole apples
and whole oranges are packed with a lot more fiber and a
lot fewer calories than their liquid counterparts.
 2. Break the fast with fruit. Get off to a great start by
adding fruit, like berries or melon, to your breakfast every
day.
 3. Check the label for fiber-filled whole grains.
Choose foods that list whole grains (like whole wheat or
whole oats) as a first ingredient. Bread, cereal, crackers
and other grain foods should have at least 3 grams of
fiber per serving.
 4. Eat more beans. It's easy to forget about beans, but
they are a great tasting, cheap source of fiber, good
carbs, protein, and other important nutrients.
 http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fiber/

19. FRUIT & VEGGIES
Go for color and variety—dark green, yellow, orange, and red.
Choose 9 servings daily
Benefits include:
Lower blood pressure
reduced risk of heart disease, stroke, and probably some cancers
lower risk of eye and digestive problems
A mellowing effect on blood sugar that can help keep appetite in check.
Convenience:
Keep a bowl of fruit within easy reach on the kitchen counter or your desk at work
so that you can grab a piece of fruit when you're hungry.
Buy packaged, ready-to-eat fresh vegetables and fruits. These cut down on
preparation time.
Keep dried fruit on hand for a snack that is easy to take with you when you're
away from home and add to salads
Use the microwave to quickly cook vegetables.
Freeze grapes
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/index.html

20. Color your Plate w/ Salad
LEAFY VEGETABLES
GREENS  Artichoke hearts
 Beets
 Broccoli/cauliflower
 Arugula  Corn
 Boston lettuce  Green, red, yellow
 Green/red leaf , orange peppers
 Radicchio  Carrots
 Romaine  Onions
 Spinach  Peas
 Escarole  Tomatoes
 Water chestnuts
 Zucchini

21. Salad Add-Ons
Fruits: dried cranberries Cheese: blue
& cheese, cheddar, feta,
apricots, apples, blue mozzarella & parmesan.
berries, grapes, mand
arin Others: Real bacon
oranges, melon, pears bits, chow mein
, raisins & noodles, olives, sunflow
strawberries. er seeds
Beans: COMBOS:
Black, chickpeas, eda 1. romaine w/grape
mame, kidney & white tomatoes, cucumber, c
beans. arrots,& avocado
2. Mixed greens:
Nuts:What is your favorite combination?
almonds, cashews, pe olives, feta, canned

22. Avoid Extra Weight Gain
 All Freshman gain 15lbs in their first year of
school ?
 One type of liquid beverage often causes
excessive weight gain for college students?
 Many high school athletes gain weight in
college?
 Freshman women are more prone to gain weight
than men?

23. Instead of this try……………..
INSTEAD OF: TRY:
Fried foods Grilled or baked foods
Refined grains(white Whole grain
pastas, bread & rice) (breads, pasta, & rice)
Whole milk Fat free dairy
French Fries Baked/sweet potato
Sweetened drinks Water ,seltzer or gatorade
Sweetened desserts Fruit

24. Dorm Room Ideas
 Popcorn
 Animal crackers
 Pudding/Jello
 Canned fruit
 Soup
 Cracker (whole-grain)
 Trail Mix
 Fresh fruit
 Tuna
 High fiber cereal
 Baby carrots/celery
 Nuts
 Hummus
 Oatmeal (packets)
 String Cheese
 Smoothies
 Yogurt
 Microwave Rice

25. Dietary Guidelines 2010
What you need to know
 Balance Calories:
 Order small-sized options
 Eat off smaller plates
 Choose low calorie options
 Foods to Increase
 Make ½ your grains whole
 Gradually switch to fat free milk
 Foods to Reduce
 Sodium (1500 mg)
 Sugary Beverages
 http://food.unl.edu/c/document_library/get_file?uuid=729c5682-b74d-4849-bd4e-e253f8d1e582&groupId=4089458&.pdf

26. Healthy Tips
 Find a healthy budget and stay on it.
 Don’t eat out of boredom or studying
 Drink water instead of unhealthy snacking
 Pack almonds in backpack so you don’t binge later
 Be prepared-Stock fridge w/ healthy foods
 Schedule meals
 Sleep and exercise
 No food in the library – keep studying & eating
separate
 Only one new food at each meal!
 http://www.eatright.org/Public/content.aspx?id=206

27. “Your stomach
shouldn't be
a waist basket.”
~ Author
Unknown

28. Thank you for your
time!
Questions????