How to be Nutritious in College
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.
How to Improve your Habits Understand your eating and drinking habits Proper portion control Make better choices MyPlate, 2013
Be honest with yourself Do you tend to drink more sugary beverages? Americans drink about 400 calories a day. USDA, 2016
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
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
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
Substitution not always Subtraction H2OH2O 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
Enjoy Yourself But… Consume less Check serving sizes Choose smaller portions
Recommended Daily Macronutrient Intake Ranges Protein: 10-35% Carbs: 45-65% Fat: 20-35% USDA, 2016
USDA Suggested Servings Fruit – 3 Vegetables- 4 Grains- 8 (F) 9-(M) Milk- 2 or 3 What do portions look like? USDA, 2016
Dietary Guide MyPlate Main points of the guide: Caloric balance Increase consumption of nutrient dense foods
Eating on Campus There are healthy options Go in with a plan Check out the menu before going Substitute ½ the grains for whole Fill ½ plate fruits and veggies Keep salad healthy Limit fat and sodium
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.
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
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
Useful tools Track caloric balance with phone apps MyFitness Pal SuperTracker Plan out campus eating Additional resources/ info go to: