1. How to be Nutritious in College

2. True or False?  A serving is the same as a portion.  Up to 65% of daily intake should be Carbs.  One fried egg contains more than half cholesterol needed in one day.  Juice and smoothies provide the same amounts of vitamins as the whole fruit or veggie.

3. How to Improve your Habits  Understand your eating and drinking habits  Proper portion control  Make better choices MyPlate, 2013

4. Be honest with yourself  Do you tend to drink more sugary beverages?  Americans drink about 400 calories a day. USDA, 2016

5. Strawberry Smoothie from Starbucks  Grande  2% milk  300 calories  15 from fat  41 g sugar Simply Strawberry Smoothie from Jazzman’s  Grande  2% milk  410 calories  45 from fat  74 g sugar Let’s Compare

6. Starbucks  280 calories  90 from fat  39 g sugar Jazzman’s  300 calories  70 from fat  42 g sugar Grande Iced Carmel Latte w/ 2% milk

7. Try a Smaller Size Starbucks  270 cal.  70 from fat  30 g sugar Jazzman’s  230 cal.  50 from fat  32 g sugar w/ 2% milk Tall Iced Carmel Latte w/ 2% milk

8. Substitution not always Subtraction H2OH2O  Better on the wallet and better for you  Drink juice  100% juice = fruit/ vegetable group  Not over 50% daily intake  Take a milk or milk alternative  Adults need ~3 c/day USDA, 2016

9. Enjoy Yourself  But…  Consume less  Check serving sizes  Choose smaller portions

10. Recommended Daily Macronutrient Intake Ranges  Protein: 10-35%  Carbs: 45-65%  Fat: 20-35% USDA, 2016

11. USDA Suggested Servings  Fruit – 3  Vegetables- 4  Grains- 8 (F) 9-(M)  Milk- 2 or 3 What do portions look like? https://www.facebook.com/Aust.Sports.Nutrition/videos/10153536404670292/ USDA, 2016

12. Dietary Guide  MyPlate  Main points of the guide:  Caloric balance  Increase consumption of nutrient dense foods

13. Eating on Campus  There are healthy options  Go in with a plan  Check out the menu before going https://truman.sodexomyway.com/dining-choices/index.html  Substitute ½ the grains for whole  Fill ½ plate fruits and veggies  Keep salad healthy  Limit fat and sodium

14. Calories 600 Calories from Fat 250 %Daily Value* Total Fat 28g 43% Saturated Fat 7g 35% Trans Fat 0g Cholesterol 340mg 113% Sodium 550mg 23% Total Carbohydrate 71g 24% Dietary Fiber 4g 16% Sugars 44g Protein 17g Vitamin A 30% Vitamin C 60% Calcium 10% Iron 20% Keeping track of your calories. The picture shows the nutritional value of approximately 14 oz. of apple juice, two fried eggs, 4 oz. spoodle of hash browns, and one sausage patty from Sodexo.

15. Reduce the urge  Don’t linger in the dining halls to reduce your urge of over eating  Save deserts for special occasions  Fridays  Getting good test results  Get a support system  Cook with a friend USDA, 2013

16. Mini-fridge Munchies  Late night craving or need a quick snack?  Eggs  Microwave in microwave safe bowl  Add low-fat cheese & raw spinach for flavor  Prewash fruit and veggies  Have berries ready to grab and go  Celery  Add peanut butter  Carrots  Dip in hummus  Milk and yogurt USDA, 2013

17. Useful tools  Track caloric balance with phone apps  MyFitness Pal  SuperTracker  Plan out campus eating  https://truman.sodexomyway.com/health/calculator.html https://truman.sodexomyway.com/health/calculator.html Additional resources/ info go to:  http://www.choosemyplate.gov/supertracker-other-tools http://www.choosemyplate.gov/supertracker-other-tools