1. Healthy On-the-Go

2. Not enough time… Oh No! I slept through my alarm….looks like I’m skipping breakfast again How am I going to fit in lunch? Starbucks?? Getting ready in an hour is hard enough. How am I going to have time to make dinner?!

3. Helpful Healthy Guidelines Enjoy your food, but eat less Avoid oversized portions Make half your plate fruits and vegetables Make at least half your grains whole grains Switch to fat free or low fat (1%) milk Compare sodium in foods like soup, break, and frozen meals and choose the foods with lower numbers Drink water instead of sugary drinks

4. Using My Plate In a meal….  Include all 5 food groups  For ex. Sandwich with 2 slices whole grain bread, turkey, and low-fat cheese with an apple and a handful of carrots

5. Fiber is a Girl’s Best Friend! Feel fuller longer Prevent constipation Lower cholesterol levels

6. Campus Dining vs. Packed Lunch Subway 6 inch turkey breast with mayo and provolone cheese  440 cals, 19.5g fat, 985 mg sodium Turkey sandwich from home  245 cals, 6.5g fat, 720 mg sodium

7. Calorie Dense vs. Nutrient Dense Foods Calorie Dense FoodsNutrient Dense Foods

8. Benefits of a Nutrient Dense Diet Diet (n.) – the sum of food and drink consumed by an organism Nutrient dense – having a high nutrient to calorie ratio Benefits -Learning -Exercising -Learn by Doing -Socializing

9. Contributors to Poor Food Choices Under-eating Social setting Eating late at night Drinking alcohol Drinking sugar-sweetened beverages

10. Time Crunch Solutions

11. Smoothie Time! fast, tasty, and nutritious breakfast The only prep is putting everything in a blender banana, cup of frozen blueberries (or strawberries), and soy/almond or regular milk Combine, blend, breakfast

12. Add extras that take the nutrition from good to great Spinach  Vit A, C, and K as well as Calcium and Iron Flax seeds  Omega-3s, fiber, and antioxidants Whey protein  keep you full longer

14. Quick Muffins To Go Need: A banana, an egg, flour Add: Berries, chocolate chips, nuts, or anything you want Simply mash the banana and combine with egg, add just enough flour to thicken, and back at 350 for 15-20 minutes protein, potassium, easy on the go

15. Pre-Prepare: the secret to success Avoid thoughtless choices Get excited about your nutritious delicious meal Save money! Caaaareful: Meat and dairy require refrigerating over 2 hours  Or bring a handy dandy ice pack

16. Beautiful Bulk Cooking: Start With Complete protein High fiber Contains iron Gluten Free Nutrient Dense Contains Calcium &Folate Antioxidants! OR

17. …then add you’re pre-prepared mix 2 handfuls spinach, 1 chopped pear, ½ cup chickpeas, handful pecans, 4tbsp olive oil, 3 tbsp balsamic vinegar, a little maple syrup if you wish 1/2 cup black beans, ½ cup pico de gallo, avocado, lime juice, chipotle powder Waldorf: walnuts, sliced apple, grapes, celery, + olive oil, lemon juice, apple cider vinegar

18. When you REALLY have no time… What you eat:What you get: Fruit cupA quick energy boost that lasts Veggie cupFiber and bulk CoffeeAn energy boost when you have already eaten SodaOften overlooked extra calories ChipsA spike of energy with little nutrient content CookieA giant portion to satisfy an often smaller craving

19. Problem Solved Smoothie prepped in the fridge? Check! Can’t wait for breakfast Who need CPK for a delicious Waldorf Salad. Got mine packed! Southwest topper in the fridge. Rice cooker ready for quinoa. Getting ready and dinner in an hour… I’ve got this!