Healthy Eating on Campus Eugenia Noidou, AJ McConville & Kathleen Brain

So many different diets… Veganism Vegetarianism Paleo Low-carb Juicing Clean Eating Blood Type Raw Foodism Alkaline Food Combining Low glycemic Index High Protein Low Protein Okinawa Diet Organic Gluten-Free

Common principles of a healthy diet…. Eat more plant foods, including fruits, vegetables and whole grains. Choose lean protein from a variety of sources. Limit sweets and salt. Control portion sizes. Be physically active. Avoid Processed Foods!!!

Myths about food Fat will fatten you Bread will fatten you Snacks will fatten you Coffee is ruining your health Thinking about food will create an obsession to eat all the time Desert will destroy you Red meat will give you a heart attack Eggs are bombs of cholesterol

Food should enjoyed Fear of food

What did you choose to drink?

Mediterranean Diet In 1950, 30 year study revealed that Cretans had the lowest mortality rate, cardiovascular diseases and cancer, as well as the highest average life. The "secret" was simple and frugal diet, which was based on plant foods, fruits, vegetables, unprocessed grains, olive oil and red Wine. The natural way of life (Working outdoors) Scientists at Harvard University, with input from Greek scientists, configured dietary guidelines based on the principles of the traditional Mediterranean Nutrition. This is the Mediterranean diet pyramid, which has many advantages over other standard diet. The adoption of nutritional instructions displayed on the Mediterranean Diet Pyramid has the effect of reducing the risk of diseases directly related to food.

Mediterranean Diet is divided into three levels based the food frequency showing (monthly, weekly and daily basis). is the base of the food to be consumed daily and in large quantities, while the top of is the foods that should be eaten sparsely and smaller quantities. includes daily consumption of dairy products and the use of olive oil as the main fat diet. emphasizes the frequencies of consumption and not in exact quantities in grams.

Healthful Components of Wine Increases protein Lowers the risk of heart disease 57% lower risk of lung cancer 50% lower risk of prostate cancer

Healthful Components of Olive Oil Protects against cardiovascular disease Decreased blood pressure Protects against DNA damage in women

Healthful Components of Tomatoes Contains almost entirely of water and biological substances It is very low in calories Contains lycopene Prevents damage to various parts of the body

Resources on the IC campus: Vegan/Vegetarian stations in Campus Center, Towers, and Terraces Warnings for food allergies for peanuts and other kinds of nut allergies. Kosher Kitchen at Terraces: Provides Halal, vegetarian, vegan, Seventh Day Adventist, and other special diets. Gluten-Free dining: Gluten-free pantry at Campus Center Gluten-Free menus that can be picked up and received from any dining hall upon request via phone or

The Elite 8 Milk Eggs Peanuts Tree nuts Fish Shellfish Soy Wheat

Trends Worldwide: As many as 15 million people have food allergies An estimated 9 million, or 4%, of adults have food allergies Nearly 6 million or 8% of children have food allergies with young children affected most. US: In 2007, approximately 3 million children under age 18 years (3.9%) were reported to have a food or digestive allergy in the previous 12 months. From 1997 to 2007, the prevalence of reported food allergy increased 18% among children under age 18 years.

Symptoms Hives or red, itchy skin Stuffy or itchy nose, sneezing or itchy, teary eyes Vomiting, stomach cramps or diarrhea Angioedema or swelling Several reactions can cause anaphylaxis: Hoarseness, throat tightness or a lump in the throat Wheezing, chest tightness or trouble breathing Tingling in the hands, feet, lips or scalp If you or anyone you know experience any of these symptoms, call 911 immediately

So why is it so hard to eat healthy while on campus?

Expensive Convenience Social Pressures Time Consuming Access Dorm Room Living Fast Food Tastes Good Late-night eating

Alcohol & Late Night Eating What kind of foods do you get after a night of partying?

Tips & Tricks When possible, buy in bulk Plan your meals Buy a reusable water bottle and save both the earth and money by filling up at water fountains on campus Utilize the internet – Pintrest, Tumblr, Facebook & food blogs are all great sources for cheap & easy recipes and other inspirationsPintrest Build momentum – once you start eating healthier, it gets easier with each day and becomes second nature

End Activity In groups of three or four, come up with a realistic meal plan for the entire week What kind of beverages will you drink? What foods will you buy? What will you get from the dining hall? How are you going to carry out these plans?