B ALANCE Timing of meals matters Eat breakfast Eat something small every 4 hours Balance protein and carbs at meals and snacks Carbohydrates digest within 0-2 hours Protein digests within 4-6 hours Fat digests within10-12 hours Avoid binge eating Don’t skip meals
H EALTHY F ATS 1 tsp oil: flaxseed*, olive, canola, peanut 2 tbsp avocado 11⁄2 tsp nut butters: almond, cashew, peanut (no hydrogenated oil) 6 almonds or cashews 2 Brazil nuts 5 hazelnuts 3 macadamia nuts 6 mixed nuts (50% peanuts) 10 peanuts 4 pecan halves 16 pistachios 1 tbsp pine nuts 4 English walnut halves* 1 tbsp flaxseed* 1 tbsp pumpkin or sesame seeds 8 large black olives 10 large, stuffed green olives *high in omega-3s
L EAN P ROTEINS skinless chicken and turkey breast wild game: buffalo, elk, venison most fish: flounder, cod, haddock, halibut, trout, tuna canned in water, salmon, herring, sardines *choose wild over farmed most shellfish: clams, crabs, lobster, scallops, shrimp, imitation crabmeat cheese with less than 3 g of fat per ouncw 1/4 cup reduced-fat or nonfat cottage cheesw whole egg 2 egg whites or 1/4 cup egg substitute 1⁄2 cup light tofu 6 oz reduced-fat or nonfat plain Greek yogurt 1⁄2 cup most beans/legumes: edamame, beans (all varieties), lentils *higher carb value
H OW C AN Y OU E AT H EALTHY ON A C OLLEGE B UDGET ? Healthy Staples Inexpensive Protein: canned beans, tuna, eggs Frozen Vegetables: steamer bags, cheaper, easy Whole grains: oats, rice, and breads Know What’s In Season http://thisfoodthing.com/2007/11/06/fruits-and- vegetables-in-season/ Food For Fuel
F OOD FOR F UEL Breakfast Whole wheat waffles, fruit, eggs, vegetables, low fat yogurt, oatmeal, nuts, whole grain cereal, low fat milk, whole wheat toast. Lunch Sandwiches, turkey, chicken, eggs, fruit, low fat yogurt, vegetables, skim milk, low fat cheese, tuna packed in water, natural nut butters, jelly, whole grain pasta. Dinner Beans and rice, seasonal vegetables, whole wheat pasta with marinara sauce, salmon, chicken, wild rice, fruit. Ex: tacos, breakfast, crock pot meals.
E ASY B ALANCED S NACKS 1 wedge light spreadable cheese with 6 Triscuits ¼ cup hummus and 10 baby carrots ½ cup low fat cottage cheese and ½ cup peaches in light syrup ½ small banan with 1 Tbsp natural peanut butter 1 slice mozzarella string cheese with ¾ cup fresh cherries Hardboiled egg and ½ medium orange ¼ cup lightly salted peanuts and1 tbsp dried cranberries ½ cup plain low fat yogurt topped with ½ cup fresh blueberries
G OOD M EAL P LAN GUIDELINE FOR C OLLEGE S TUDENTS ON THE GO. Eat every 4-5 hours. Keep snacks with you and in your car Balanced meals and snacks that include plenty of real foods…fruits, vegetables, whole grains, lean protein, and low fat dairy products. Limit calories from beverages Calorie ranges per day Women 1,200-1,600 Men 1,800-2,400 Make breakfast a priority Eat within 90 minutes of waking up!
I S SUGAR REALLY BAD FOR YOU ? Average American consumes 21 tsp or 84 g/day AHA recommends Men- 9 tsp or 36g /day Women- 6 tsp or 24g/day Excess sugar intake cause inflammation in arteries, CVD, increase levels of LDL, triglycerides, and decreases levels of protective HDL cholesterol. 12 oz regular soda has 40 g of sugar = 10 tsp!
C AN I L OSE W EIGHT IN A T ARGET A REA ? Not possible to “spot-reduce” a certain area. Can slim that area by reducing overall body fat percentage through eating healthy food and exercising on a regular basis. Drink plenty of water Include fiber-rich foods Healthy fats Specific exercises to tone certain areas of the body.
H OW C AN I G AIN W EIGHT ? Eat 3 meals and 2-3 snacks daily. Between meals and before bed, or every 2 hours. Increase portions. Increase calories by 500-1000 per day to gain 1-2 pounds per week. Strength Training Drink beverages that will add healthy calories Fruit smoothies with added protein, milk, and flax Add high-calorie, healthy ingredients to meals Granola, dried fruits, honey, nuts, 2% milk, peanut butter, avocadoes, cheese, peas, potatoes, dry milk, protein powder, eggs.
C AN NUTRITION HELP WITH DEPRESSION ? Eat More Balanced Exercise 30 minutes 5 days a week Folate and B Vitamins Omega 3 Fatty Acids Limit Alcohol and Caffeine Selenium Multivitamin Healthy body weight
F OLATE AND DEPRESSION Not consuming enough folate-rich foods can decrease the amount of serotonin “feel-good hormones” in your brain. Leafy green vegetables such as broccoli, spinach, cabbage, asparagus. Starchy beans such as chickpeas, kidney and black beans. Orange juice, melons, bananas, and mushrooms It is easily destroyed by cooking, so enjoy your leafy greens raw as often as possible
S ELENIUM AND D EPRESSION Shown to help ease symptoms of depression Beans Brazil Nuts Oysters Seeds 55mg daily from food sources
O MEGA 3 F ATTY A CIDS Helps trigger the production of serotonin and dopamine. EPA and DHA convert into substances the brain needs and affects how the brain cells relay signals. Contains Selenium. Tuna, Herring, Salmon, Mackerel, Sardines Aim for 2 servings per week Plant Sources: walnuts, pumpkin seeds Supplements
A LCOHOL AND C AFFEINE Limit intake of these stimulants Raise stress hormones and interrupt sleep Which can lead to fatigue and feeling overwhelmed. Sleeping 7-9 hours a night is the magic number.
D O E XERCISE SUCH AS YOGA OR PILATES OFFER SIMILAR BENEFITS TO MORE RIGOROUS EXERCISES ? No. Yoga and Pilates will increase flexibility, balance, and relaxation, not weight loss, cardiovascular gain, or calorie burn. Power Yoga = brisk stroll Pilates, you may feel the burn but your heart will not! Beginner Class = slow walk Advanced Class = speed walking A balance of these plus weights and cardio in a week in going to give you greater physical results. So, change it up and keep challenging yourself!
C AN I B E H EALTHY W ITHOUT E XERCISE ? Diet is more important than physical activity to lose weight and stay lean. Doesn’t mean being active is not important so try to move around as much as possible. Pay attention to what you eat. Crash dieting lead to muscle loss. Eat enough lean protein to keep metabolism up, build muscle, and keep you fuller. Eat lots of fruit and vegetables….Fiber = Full. Limit high saturated fats and processed foods
S UPPLEMENTS TO I NCREASE P ERFORMANCE. Pre-Workout Nitric Oxide based compound (Argenine) Dilates blood vessels Extra energy and “pumped” feeling Caffeine Creatine-based Taken in bigger dose post workout Idea is to accelerate muscle gains and endurance Creatine-monohydrate Protein-based Biggest “bang for your buck” Helps body repair damage from weight training Whey protein (leucine) faster acting
W HAT C AN I D O IF I AM S ORE A FTER A W ORKOUT ? Nutrition Hydration Carbohydrate plus protein snack 15-60 minutes post workout ½ PB sandwich or turkey/cheese; chocolate milk; banana Protein needed for muscle growth and carbohydrates to replenish glucose stores. Topical Applications Apply ice to area to reduce inflammation Light Activity and Massage
W HAT C AN I D O IF I AM S ORE A FTER A W ORKOUT ? Vitamins, etc. Vitamin E (200mg; egg yolks, almonds, pecans) Antioxidant effects protect membranes from free radical- induced damage by preventing oxidation of membrane lipids and improves oxygen delivery to cells. Omega-3 Fatty Acids (1-4 grams EPA/DHA) Reduces inflammation and increases resistance to fatigue. Vitamin C (250mg to 2.5g per day; citrus fruits, strawberries, broccoli) Antioxidant that reduces levels of cell-damaging free radicals in muscles. Contributes to cortisol production, a hormone that decreases inflammation.
H OW CAN I MEET ALL MY NUTRITIONAL NEEDS ? Well balanced diet Adequate calories, protein, carbohydrates, healthy fats, and color vegetables Multivitamin can’t hurt either! Help ensure that the body’s daily nutritional needs are met. Contain 100% of daily recommendations of several vitamins. Improve energy and a better physical response to various stress factors encountered in college life.
W HAT S HOULD I C ONSIDER T AKING ? Probiotic Friendly bacteria essential for digestion Multivitamin Insurance policy against unhealthy eating habits Vitamin D (sunshine Vitamin) Bulding bones, heart health, elevating mood B Vitamins (50-100mcg) Energy production, memory, emotional well being Omega-3 EPA/DHA fish oil Calcium/Magnesium Bone health and density