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!
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 ounce 1/4 cup reduced-fat or nonfat cottage cheese 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
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 banana 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
L OOK AT WHAT YOU ARE EATING ….. T HE I NGREDIENT L IST nothing added nothing taken away natural in shape/size < 5 ingredients. added fat, sugar and color dyes. shape and size has been altered original structure removed a long list of ingredients. WHOLE FOODPROCESSED FOOD
C AN YOU FIND THE APPLES ? Sugar, corn flour blend (whole grain yellow corn flour, degerminated yellow corn flour), wheat flour, whole grain oat flour, oat fiber, soluble corn fiber, contains 2% or less of partially hydrogenated vegetable oil (coconut, soybean and/or cottonseed), salt, milled corn, dried apples, apple juice concentrate, cornstarch, cinnamon, modified corn starch, yellow 6, baking soda, turmeric color, natural flavor, blue 1, red 40, BHT for freshness. Source: Kelloggs.com
P OWERADE B LUE 20 OZ = 35 GRAMS S UGAR = 9 TSP SUGAR WATER, HIGH FRUCTOSE CORN SYRUP, LESS THAN 0.5% OF: CITRIC ACID, SALT AND MAGNESIUM CHLORIDE AND CALCIUM CHLORIDE AND MONO- POTASSIUM PHOSPHATE (ELECTROLYTE SOURCES), NATURAL FLAVORS, MODIFIED FOOD STARCH, CALCIUM DISODIUM EDTA (TO PROTECT COLOR), MEDIUM CHAIN TRIGLYCERIDES, SUCROSE ACETATE ISOBUTYRATE, VITAMIN B3 (NIACINAMIDE), VITAMIN B6 (PYRIDOXINE HYDROCHLORIDE), VITAMIN B12, BLUE 1.
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!
T OOLS FOR HEALTHIER LIFESTYLE 2013 Best Apps For Health and Fitness 2013 Best Apps For Health and Fitness Look up any food! Help while at the grocery store! Great meal ideas, snacks, and recipes! EatingWell, Pinterest, Collegerecipes
G REAT A PPS : http://www.sparkpeople.com/ http://www.loseit.com/ http://www.myfitnesspal.com/ http://www.calorieking.com/ http://www.fooducate.com/
Y OU ALWAYS HAVE A CHOICE Don’t rush Read labels Eat REAL food Control your portions Cut out sugar beverages Drink water Use you phones for more than socializing THANK YOU!