COLLEGE NUTRITIONCOLLEGE NUTRITION

How to Avoid Poor Eating Habits in College

Senior Health- Bauberger

Making Good ChoicesMaking Good Choices

The “Freshman 15”The “Freshman 15”

• Journal of American College Health found that about 70% of students gain a significant amount of weight between the start of college and the end of sophomore year.

• Students on their own for the first time have an enormous amount of options for eating

• A new level of stress combined with less sleep than usual can result in new eating habits including eating on the run, eating more junk food, and not having a regular eating routine

• Many choose high-calorie drinks like lattes, gatorade, and red bull when trying to “de-stress”

Try to fill in the blanks….Try to fill in the blanks….

Raamen Noodles /Raamen Noodles /Cup of NoodlesCup of Noodles

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PIZZAPIZZA

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Mac and CheeseMac and Cheese

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Soup: Broccoli and CheddarSoup: Broccoli and Cheddar

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CheeseburgerCheeseburger

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Grilled CheeseGrilled Cheese

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French FriesFrench Fries

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Salad: Caesar DressingSalad: Caesar Dressing

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Chicken TendersChicken Tenders

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Cheese SteaksCheese Steaks

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Cookies: OreosCookies: Oreos

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Candy: Swedish FishCandy: Swedish Fish

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Chips: DoritosChips: Doritos

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GatoradeGatorade

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Soda: CokeSoda: Coke

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Soda: Mountain DewSoda: Mountain Dew

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Energy Drinks: Red BullEnergy Drinks: Red Bull

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Time to see how close you were!!!Time to see how close you were!!!

Raamen Noodles /Raamen Noodles /Cup of NoodlesCup of Noodles

• Serving Size:1 container (71 g)

• Calories: 300 (130 from fat)

• Sodium: 1170 mg

• Fat: 14 g

• Cholesterol: 4 mg

• Carbs: 42 g

Healthy Alternative: Beef Noodle Soup has 170 less calories!!!!

PIZZAPIZZA

• Serving Size: 1 slice

• Calories: 484 (154 from fat)

• Sodium: 812 mg

• Cholesterol: 28 mg

• Carbs: 57

Healthy Alternative: Vegetable pizza has 500 less calories than pizza with meat toppings!!!!

Mac and CheeseMac and Cheese

• Serving Size: 70 g (1 pack. of Kraft)

• Calories: 259

• Sodium: 561 mg

• Fat: 5 g

• Cholesterol: 10 mg

• Carbs: 47.5 gHealthy Alternative: Swiss cheese has almost 200 less calories!!!!

Soup: Broccoli and CheddarSoup: Broccoli and Cheddar

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• Calories: 280

• Sodium: 920 mg

• Fat: 13 grams

• Cholesterol: 70 mg

• Carbs: 14 g

Healthy Alternative: Chicken noodle soup has 160 less

calories!!!!

CheeseburgerCheeseburger

• Serving Size: 1

• Calories: 708 (401 from fat)

• Sodium: 763 mg

• Fat: 26 g

• Cholesterol: 145 mg

• Carbs: 32 g

Healthy Alternative: Some turkey burgers have only 80

calories!!!!

Grilled CheeseGrilled Cheese

• Serving Size: 1 sandwich

• Calories: 597 calories (307 from fat)

• Sodium: 1557 mg

• Fat: 11 g

• Cholesterol: 85 mg

• Carbs: 48 g

Healthy Alternative: Use whole wheat break and swiss cheese for about half the calories!

French FriesFrench Fries

• Serving Size: 4 oz (McDonald’s Medium)

• Calories: 380 (170 from fat)

• Sodium: 270 mg

• Fat: 19 g

• Cholesterol: 0

• Carbs: 48 g

Healthy Alternative: Sweet potato fries have 200 less

calories!!!

Salad: Caesar DressingSalad: Caesar Dressing

• Serving Size: 2 ounces

• Calories: 210 (189 from fat)

• Sodium: 610 mg

• Fat: 18 g

• Cholesterol: 25 mg

• Carbs: 4 g

• *** sugar: 3 grams

Healthy Alternative: Vinegar-based

dressings usually have under 100 calories per

serving!!!

Chicken TendersChicken Tenders

• Serving Size: 3

• Calories: 204 (90 from fat)

• Sodium: 600 mg

• Fat: 10 g

• Cholesterol: 50 mg

• Carbs: 12 g

Healthy Alternative: Grilled chicken tenders have only 70 calories!!!

Avoid FRIED foods!

Cheese SteaksCheese Steaks

• Serving Size: 1 sandwich

• Calories: 690 (261 from fat)

• Sodium: 1890 mg

• Fat: 29 g

• Cholesterol: 75 mg

• Carbs: 69 g

Healthy Alternative: A chicken cheese steak averages about 200 calories less than a beef

cheese steak!

Cookies: OreosCookies: Oreos

• Serving Size: 2 cookies

• Calories: 160 (63 from fat)

• Sodium: 180 mg

• Fat: 7 g

• Cholesterol: 0 mg

• Carbs: 25 g

Healthy Alternative: Keep the serving size to only 2, or opt for a cookie with no

filling to lower the calories

Candy: Swedish FishCandy: Swedish Fish

• Serving Size: 7 pieces

• Calories: 150

• Sodium: 30 mg

• Fat: 0

• Cholesterol: N/A

• Carbs: 38 g

Healthy Alternative: Hard candies usually have less

than 100 calories per serving!

Chips: DoritosChips: Doritos

• Serving Size: 1 individual package

• Calories: 140 (63 from fat)

• Sodium: 120 mg

• Fat: 7 g

• Cholesterol: 0 mg

• Carbs: 18 gHealthy Alternative: Baked doritos or any other baked chip will have 50 less calories per serving

than their original type!

GatoradeGatorade

• Serving Size: (1/2 bottle) / 8 oz

• Calories: 50

• Sodium: 110 mg

• Fat: 0

• Cholesterol: 0

• Carbs: 14 g

Healthy Alternative: Add water to dilute the sodium in your

Gatorade or look for G2 which has half the

calories!

Soda: CokeSoda: Coke

• Serving Size: 1 can (8 oz)

• Calories: 96

• Carbs: 26

• Caffeine: 22 mg

• Sugar: 39 g

Healthy Alternative: Avoid carbonated drinks but if choosing one, look for low calorie products like Coke Zero

Soda: Mountain DewSoda: Mountain Dew

• Serving Size: 8 oz (1 can)

• Calories: 110

• Carbs: 31

• Caffeine: 37 mg

• Sugar: 31 g

Healthy Alternative: Mountain Dew Freeze has 110 fewer calories!!!

Energy Drinks: Red BullEnergy Drinks: Red Bull

• Serving Size: 1 can (8 oz)

• Calories: 106

• Carbs: 26

• Caffeine: 77 mg

• Sugar: 26 g

Healthy Alternative: AVOID ENERGY DRINKS… but Sugar Free Red Bull has 100 less calories