Healthy Eating on the

College Campus

Overview

1. Your Mom doesn’t live here2. Freshman 153. Vending, Fast Food4. College Cafeterias, Charge It5. Intuitive Eating6. Calories Consumed7. How does the FGP fit8. Reading Food Labels

Where’s Mom?

• We are products of our environments

• We learned to eat from our….

Freshman 15

College College PitfallsPitfalls

• Vending Sales• Fast Food• College Cafeterias• Food in the rooms• Student charge accounts• Emotions

• Candy Bars• Chips• Snack crackers• Popcorn• Snack Cakes• Gum/Hard Candy

Vending Snacks

Vending Snack Calories

•Candy Bars 280•Chips 150•Snack crackers 160•Popcorn•Snack Cakes 150•Gum/Hard Candy 10

Vending Snack

•Time Management/Organization

•Get up on time

•Adjust schedule for meals

•Don’t skip meals •Avoid “creating a behavior”

•Don’t start what you have to stop

•Choose healthier snacks•Know what you are eating

Fast Foods

• Burgers Whopper• Fries Medium• Pizza, Supreme Slice• Sandwiches Roast Beef• Salads Taco Salad• Rice Fried Rice• Sodas Regular

Diet

Fast Foods Calories

•Whopper Burger 760•Medium Fries 360•Pizza, Supreme 270•Roast Beef Sandwich 293•Taco Salads 850•Fried Rice 314•Regular Soda 150•Diet Soda 0

Fast Foods Calories

•Choose smaller over larger

•Whopper Jr. instead of Whopper

•No “super size”•Share a plate•Limit dressings, mayonnaise, sauces•Avoid late night drive-thru•Choose healthier meals

•Know what you are eating

College Cafeteria

College Cafeteria

•Avoid fried and fatty foods•Get a serving•Choose colors – The New American Plate

•2/3 Veg/Starch and 1/3 Protein•Shoot for Five Fruits and Vegetables a day•Limit dressings, mayonnaise, sauces •Choose healthier foods

•Baked, Broiled, Grilled, Lite, Low-fat, Diet, Sugar Sub

Housing Issues

•My apartment

•My room in the apartment

•My dorm room

Housing Issues

•My apartment•Buying groceries, snacks

–Low fat, fresh•Availability of fruits and vegetables•Portion control•Limit empty calories

Housing Issues

•My room in the apartment–Same as previous–Claim your cabinets–Don’t stash food in your room

Housing Issues

•My dorm room–Only bring in fresh foods–Avoid candies, cakes, snacks chips–Don’t skip meals

Charge it!Are your eyes bigger than your

stomach?

Charge it!

1. Be choosy

2. Don’t eat there – just because you can

3. Know what you are eating

4. Eat across Campus

Intuitive Eating

• Boredom• Lonely• Hunger• Emotional• Nervous energy• Visual Stimulation

Are you hungry or Emotional?

Emotional HungerIs Sudden

Is for a specific food

Is above the neck

Is urgent

Absent-minded eating

Feelings of guilt

Does not stop eating

Physical HungerIs gradual

Open to different foods

Is based on stomach

Is patient

Deliberate choices

Eat is necessary

Stops when full

What role do these play in

Healthy Eating and your ?

Calories Consumed

• Everyone has a set amount of calories to meet their requirements

• Calories come from a variety of sources:– Protein, Carbohydrates, Fats,

Alcohol

Calories Consumed

• How do they compare……

– Protein…………..4 cals/gram– Carbohydrates…4 cals/gram– Fats……………..9 cals/gram– Alcohol………….7 cals/gram

Gaining Weight

Calories consumed are greater than

calories

burned

Losing Weight

Calories burned are

greater than calories

consumed

Examples of empty calories?

Cola versus Skim Milk8% Calories 8%0% Protein 20%0% Vitamin A 1%0% Vitamin C 3%0% Thiamin (B1) 10%0% Riboflavin (B2) 32%0% Niacin (B3) 1%0% Calcium 40%0% Iron 1%

Percent contributed to adult females RDAs

High Fat Calories

Sauces, Gravies, Pies, Cookies, Cakes, Chips, Fried Foods, Snack Crackers, etc.

Food Guide Pyramid

Grains

Vegetables

FruitsOils Milk

Meats & Beans

Read the Labels

•Serving Size•Servings per container•Total Fat Grams•Cholesterol•Sodium •Fiber

Calories 160

Total Fat 11

Cholesterol 0

Sodium 200

Carbohydrates 14

Protein 1

Labels & Serving Size

Serving Size 1 Ounce

Servings Per Container Approx. 6

Calories 160

Total Fat 11

Cholesterol 0

Sodium 200

Carbohydrates 14

Protein 1

Labels & Calories

Calories 160

Total Fat 11

Cholesterol 0

Sodium 200

Carbohydrates 14

Protein 1

Serving Size 1 Ounce

Servings Per Container Approx. 6

Labels & Fat

Serving Size 1 Ounce

Servings Per Container Approx. 6

Calories 160

Total Fat 11

Cholesterol 0

Sodium 200

Carbohydrates 14

Protein 1

Labels & Cholesterol

Serving Size 1 Ounce

Servings Per Container Approx. 6

Calories 160

Total Fat 11

Cholesterol 0

Sodium 200

Carbohydrates 14

Protein 1

Labels & Sodium

Serving Size 1 Ounce

Servings Per Container Approx. 6

Calories 160

Total Fat 11

Cholesterol 0

Sodium 200

Carbohydrates 14

Protein 1

Hunger Scale

1 2 3 4 5 6 7 8 9 10

ExtremeHunger

PerfectlyComfortable/Satisfied

Your buttonis popping off your pants!

0

How hungry are you?