Campus Nutrition 101

Division of Nutrition

College Students Don’t Make the Grade

• Approximately 74% consume less than 5 servings of fruits and vegetables a day1

• 50% don’t get enough fiber

• 60% eat too much saturated fat

• 30% of women don’t get enough calcium

1/4 to 1/3 of young adults in the US do not eat breakfast.

1Ahlostrom, D. Social Cognitive Predictors of College Students‘ Fruit and Vegetable Intake.Utah State University, DigitalCommons@USU.;2009.

What’s your Body Mass Index (BMI)?

• BMI has been correlated with chronic disease risk and overall mortality

• Weight (kg) ÷ (height in meters)² OR • [Weight (lbs) ÷ Height (in.)]/height (in.) x 703

BMI Weight

< 18.5 Underweight

18.5-24.9 Normal weight

25.0-29.9 Overweight

30.0 + Obese

How much should I be eating anyways?

• Men (> 19 yrs) : [864 – (9.72 x age) ]+ PA x {(6.39 x weight [lbs]) + (12.77 x height [in])}

– PA = 1.00 Sedentary

– PA = 1.12 Low active- up to 30 min/day

– PA = 1.27 Active- 30 to 60 min/day

– PA = 1.54 Very active- over 60 min/day

• Women (> 19 yrs): [387 – (7.31 x age) ]+ PA x {(4.91 x weight [lbs]) + (16.78 x height [in])}

– PA = 1.00 Sedentary

– PA = 1.12 Low active- up to 30 min/day

– PA = 1.27 Active- 30 to 60 min/day

– PA = 1.54 Very active- over 60 min/day

– Conversions: (lbs kg, divide by 2.2) (inch m, multiply by 0.0254)

Sample Meal Breakdown• If you need 1700 calories, then:

– Breakfast, Lunch, and Dinner: 500 calories each

– 2 snacks: 100 calories each

Food Labels

1. Start with the Serving Size2. Check the calories- pay

close attention to the serving size & consider how much you are likely to consume

3. Choose foods with more fiber, protein, vitamins, and minerals

4. Choose foods with less fat, saturated fat, sodium, and sugar

Power Up with Breakfast

• Body fuel

• Less likely to overeat later in the day

• Jump starts your metabolism

• Less likely to be overweight

• Better memory retention

• Provides preferred energy source for the brain (glucose)

Quick, Healthy Breakfast Ideas

• Whole wheat toast spread with peanut butter and topped with sliced bananas

• Parfait made with light vanilla yogurt, low-fat granola, and blueberries

• Granola bar and 100% fruit juice or a piece of fresh fruit

ON-THE-GOON-THE-GO

Breakfast Ideas On/Around Campus

• McDonald’s- Egg McMuffin; Fruit & Yogurt Parfait; Bagels

• Quiznos - 6 breakfast sandwiches under 500 calories • Cafeteria

–Whole grain toast or bagel, scrambled or hard-boiled eggs–Oatmeal or cereal with fruit–Yogurt and granola bar

• Starbucks or Saxby’s Coffee: –Smoothies, Oatmeal, Cereal –Low fat bran or carrot muffin

The Plate Method for Portion Control

Plate SIZE is important, begin by

selecting a 9” or salad

plate

Fruits & Vegetables

Fill half of your plate with fruits and vegetables

Fruit•Any fruit or 100% fruit juice; fresh, canned, frozen, dried• Smoothies-without added sugar• Add to salads-grape tomatoes, melon, oranges

Vegetables•Non-starchy •The color palate•Avoid too much salt and/or added fat - best choices are fresh or fresh-frozen•Add veggies- such as bell peppers, squash, carrots- to pizza, pasta, salads, & sandwiches

Grains, Cereals, & Starchy Vegetables

• Choose whole grains at least half the time• Select starchy

vegetables with color

Protein-Rich Foods

• Choose lean cuts of meat

• Seafood choices are usually leaner and provide healthy fatty acids

• Beans and tofu are good alternatives

• Eggs are an excellent source of high quality protein

• Nuts and nut butters

Dairy

• Choose fat-free or 1% milk, yogurt, and cheese

• Soy milk, lactose-free milk, rice milk, and almond are also options - look for calcium fortified

Dietary Reference Intakes for ages 18-30

• DRI includes RDA and AI values. These are goals for nutrient intakes. (There is no RDA or AI for fat.)

– Carbohydrates: a minimum of 130 grams per day– Total Fiber: 38 grams per day for males, 25 grams per day

for females – Protein: between 52-56 grams per day for males, 46 grams

for females• Or 0.8 grams per kg of body weight

Hand Guide for Portion Control

A final word on portions…AVOID Super-Sizing!

210 Calories 610 Calories

12oz = 110 kcal16oz = 150 kcal

21oz = 210 kcal

32oz = 310 kcal

Campus DiningMore than Vending Machines

The Campus Club/

Student Center• Salads and fresh

veggies• Veggie burgers• Sandwiches• Bagels• Pasta• Yogurt, fat free milk• Fresh fruit• Soups

Kell Hall

• Sandwiches • Yogurt

• Fruit • Salads

• Very close to campus• Inexpensive fresh produce and healthy lunches • Student discounts available!

Afro DishBell Street Burritos

Café CampesinoArepa Mia

Yum DiggityRawesome JuicerySweet Auburn BBQ

Metro Deli

Plan Ahead with Healthy Snacks

Snack Ideas Under 200 Calories

• Dairy: 6 - 8 oz non-fat yogurt with 1/2 cup berries. 1 slice of 2% cheese and 4-5 wheat crackers.

• Vegetables : 1 cup of raw veggies with 2 tablespoons reduced fat dressing.

• Fruit: 1 medium-sized piece of fresh fruit with 1 tablespoon of peanut butter

• Dry goods/ nuts: 1 granola bar OR 1.69-ounce Clif Luna Toasted Nuts 'n' Cranberry

Bar. 1/4 cup dry, lightly salted OR unsalted roasted nuts

• Meat: 2 ounces canned tuna or chicken on 3-6 wheat crackers

A note on Physical ActivityAim for 30-60 minutes each day

of moderate physical activity• Walk to class• Take the stairs instead of the elevator• Check out the Student Rec Center for classes/

indoor climbing/pool/gym• Explore Atlanta on bike (rent from

Touch the Earth on campus)

or on foot• Bring a buddy

Learning More About Nutrition

• Take a course in Nutrition or a Perspectives:

• NUTR 3100: Nutrition and Health

• NUTR 4960: Nutrition and Physical Activity

• PERS 2001: World Foods

• PERS 2002: World Hunger

• Visit eatright.org

• See a Registered Dietitian

Counseling &Testing Center

Nutrition Services at GSU

• A program within the Fitness Center which includes fitness assessments and personal training

• Pawsitive Nutrition is a service available for a small fee to members of the Student Recreation Center

• Located in room 150 in the Exercise Room

• 30 min- 1 hr consultation with a Nutrition Intern/Registered Dietitian

• Questions and appointments: 404-413-1779

•  Individual and group counseling sessions for: · Overeating· Restrictive eating· Disordered eating · Binge eating

• Offers group seminars, handouts and resources to all enrolled students

• Mind Body Program (New)• Location:  Citizen’s Trust Building

(Next to University Commons)

75 Piedmont Ave, N.E. Suite 200A Phone: 404-413-1640

Student Recreation Center

See a Registered Dietitian (RD)

All dietitians are nutritionists, however not all nutritionists are dietitians

An RD has:• Completed a minimum of a bachelor's degree at an

accredited college or university

• Completed an accredited supervised practice program for six to twelve months

• Passed a national examination administered by the Commission on Dietetic Registration