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HEALTHY EATING
Anne Marie Schoerner McGee, MA, RD, LD, CDE
AMOUNT
BALANCE
Timing of meals matters
 Eat breakfast
 Eat something small every 4 hours
 Balance protein and carbs at meals and snacks
 Carbohydrates digest within 0-2 hours
 Protein digests within 4-6 hours
 Fat digests within10-12 hours
 Avoid binge eating
 Don’t skip meals

FRUIT
DAIRY
VEGETABLES
HEALTHY FATS
1 tsp oil: flaxseed*, olive, canola, peanut
 2 tbsp avocado
 11⁄2 tsp nut butters: almond, cashew, peanut (no
hydrogenated oil)•
 6 almonds or cashews • 2 Brazil nuts • 5
hazelnuts • 3 macadamia nuts• 6 mixed nuts
(50% peanuts) • 10 peanuts • 4 pecan halves •
16 pistachios• 1 tbsp pine nuts • 4 English
walnut halves* •
 1 tbsp flaxseed* • 1 tbsp pumpkin or sesame
seeds •
 8 large black olives • 10 large, stuffed green
olives *high in omega-3s

LEAN PROTEINS
skinless chicken and turkey breast
 wild game: buffalo, elk, venison•
 most fish: flounder, cod, haddock, halibut, trout,
tuna canned in water, salmon, herring, sardines
*choose wild over farmed• most shellfish: clams,
crabs, lobster, scallops, shrimp, imitation
crabmeat•
 cheese with less than 3 g of fat per ouncw
 1/4 cup reduced-fat or nonfat cottage cheesw
 whole egg• 2 egg whites or 1/4 cup egg substitute
 1⁄2 cup light tofu•
 6 oz reduced-fat or nonfat plain Greek yogurt
 1⁄2 cup most beans/legumes: edamame, beans (all
varieties), lentils *higher carb value

WHAT COUNTS AS A SERVING OF
ALCOHOL? HTTP://GETDRUNKNOTFAT.COM
TOOLS FOR HEALTHIER LIFESTYLE
http://greatist.com/health/best-health-andfitness-apps/
 http://mashable.com/2012/04/29/best-fitness-apps

http://www.calorieking.com/foods/
 http://www.fooducate.com/
 http://www.eatingwell.com/recipes_menus

YOUR QUESTIONS!
HOW CAN YOU EAT HEALTHY ON A
COLLEGE BUDGET?

Healthy Staples
Inexpensive Protein: canned beans, tuna, eggs
 Frozen Vegetables: steamer bags, cheaper, easy
 Whole grains: oats, rice, and breads

Know What’s In Season
 http://thisfoodthing.com/2007/11/06/fruits-andvegetables-in-season/

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Food For Fuel
FOOD FOR FUEL

Breakfast

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Lunch


Whole wheat waffles, fruit, eggs, vegetables, low fat
yogurt, oatmeal, nuts, whole grain cereal, low fat
milk, whole wheat toast.
Sandwiches, turkey, chicken, eggs, fruit, low fat
yogurt, vegetables, skim milk, low fat cheese, tuna
packed in water, natural nut butters, jelly, whole
grain pasta.
Dinner

Beans and rice, seasonal vegetables, whole wheat
pasta with marinara sauce, salmon, chicken, wild
rice, fruit. Ex: tacos, breakfast, crock pot meals.
EASY BALANCED SNACKS

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1 wedge light spreadable cheese with 6 Triscuits
¼ cup hummus and 10 baby carrots
½ cup low fat cottage cheese and ½ cup peaches in
light syrup
½ small banan with 1 Tbsp natural peanut butter
1 slice mozzarella string cheese with ¾ cup fresh
cherries
Hardboiled egg and ½ medium orange
¼ cup lightly salted peanuts and1 tbsp dried
cranberries
½ cup plain low fat yogurt topped with ½ cup fresh
blueberries
GOOD MEAL PLAN GUIDELINE FOR
COLLEGE STUDENTS ON THE GO.

Eat every 4-5 hours.

Keep snacks with you and in your car
Balanced meals and snacks that include plenty of
real foods…fruits, vegetables, whole grains, lean
protein, and low fat dairy products.
 Limit calories from beverages
 Calorie ranges per day


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Women 1,200-1,600
Men 1,800-2,400
Make breakfast a priority

Eat within 90 minutes of waking up!
IS SUGAR REALLY BAD FOR YOU?
Average American consumes 21 tsp or 84 g/day
 AHA recommends

Men- 9 tsp or 36g /day
 Women- 6 tsp or 24g/day

Excess sugar intake cause inflammation in
arteries, CVD, increase levels of LDL,
triglycerides, and decreases levels of protective
HDL cholesterol.
 12 oz regular soda has 40 g of sugar = 10 tsp!

CAN I LOSE WEIGHT IN A TARGET AREA?
Not possible to “spot-reduce” a certain area.
 Can slim that area by reducing overall body fat
percentage through eating healthy food and
exercising on a regular basis.
 Drink plenty of water
 Include fiber-rich foods
 Healthy fats
 Specific exercises to tone certain areas of the
body.

HOW CAN I GAIN WEIGHT?
Eat 3 meals and 2-3 snacks daily. Between meals
and before bed, or every 2 hours.
 Increase portions. Increase calories by 500-1000
per day to gain 1-2 pounds per week.
 Strength Training
 Drink beverages that will add healthy calories

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Fruit smoothies with added protein, milk, and flax
Add high-calorie, healthy ingredients to meals

Granola, dried fruits, honey, nuts, 2% milk, peanut
butter, avocadoes, cheese, peas, potatoes, dry milk,
protein powder, eggs.
CAN NUTRITION HELP WITH DEPRESSION?
Eat More Balanced
 Exercise 30 minutes 5 days a week
 Folate and B Vitamins
 Omega 3 Fatty Acids
 Limit Alcohol and Caffeine
 Selenium
 Multivitamin
 Healthy body weight

FOLATE AND DEPRESSION
Not consuming enough folate-rich foods can
decrease the amount of serotonin “feel-good
hormones” in your brain.
 Leafy green vegetables such as broccoli, spinach,
cabbage, asparagus.
 Starchy beans such as chickpeas, kidney and
black beans.
 Orange juice, melons, bananas, and mushrooms
 It is easily destroyed by cooking, so enjoy your
leafy greens raw as often as possible

SELENIUM AND DEPRESSION
Shown to help ease symptoms of depression
 Beans
 Brazil Nuts
 Oysters
 Seeds
 55mg daily from food sources

OMEGA 3 FATTY ACIDS
Helps trigger the production of serotonin and
dopamine.
 EPA and DHA convert into substances the brain
needs and affects how the brain cells relay
signals.
 Contains Selenium.

Tuna, Herring, Salmon, Mackerel, Sardines
 Aim for 2 servings per week
 Plant Sources: walnuts, pumpkin seeds
 Supplements

ALCOHOL AND CAFFEINE
Limit intake of these stimulants
 Raise stress hormones and interrupt sleep
 Which can lead to fatigue and feeling
overwhelmed.
 Sleeping 7-9 hours a night is the magic number.

DO EXERCISE SUCH AS YOGA OR PILATES
OFFER SIMILAR BENEFITS TO MORE RIGOROUS
EXERCISES?
No. Yoga and Pilates will increase flexibility,
balance, and relaxation, not weight loss,
cardiovascular gain, or calorie burn.
 Power Yoga = brisk stroll
 Pilates, you may feel the burn but your heart will
not!

Beginner Class = slow walk
 Advanced Class = speed walking

A balance of these plus weights and cardio in a week in
going to give you greater physical results. So, change
it up and keep challenging yourself!
CAN I BE HEALTHY WITHOUT EXERCISE?
Diet is more important than physical activity to
lose weight and stay lean.
 Doesn’t mean being active is not important so try
to move around as much as possible.
 Pay attention to what you eat. Crash dieting
lead to muscle loss.
 Eat enough lean protein to keep metabolism up,
build muscle, and keep you fuller.
 Eat lots of fruit and vegetables….Fiber = Full.
 Limit high saturated fats and processed foods

SUPPLEMENTS TO INCREASE
PERFORMANCE.
Pre-Workout

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Nitric Oxide based compound (Argenine)
Dilates blood vessels
Extra energy and “pumped” feeling
Caffeine
Creatine-based
Taken in bigger dose post workout
 Idea is to accelerate muscle gains and endurance
 Creatine-monohydrate

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Protein-based
Biggest “bang for your buck”
 Helps body repair damage from weight training
 Whey protein (leucine) faster acting

WHAT CAN I DO IF I AM SORE AFTER A
WORKOUT?

Nutrition
Hydration
 Carbohydrate plus protein snack

15-60 minutes post workout
 ½ PB sandwich or turkey/cheese; chocolate milk; banana
 Protein needed for muscle growth and carbohydrates to
replenish glucose stores.
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Topical Applications

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Apply ice to area to reduce inflammation
Light Activity and Massage
WHAT CAN I DO IF I AM SORE AFTER A
WORKOUT?

Vitamins, etc.

Vitamin E (200mg; egg yolks, almonds, pecans)


Omega-3 Fatty Acids (1-4 grams EPA/DHA)

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Antioxidant effects protect membranes from free radicalinduced damage by preventing oxidation of membrane
lipids and improves oxygen delivery to cells.
Reduces inflammation and increases resistance to fatigue.
Vitamin C (250mg to 2.5g per day; citrus fruits,
strawberries, broccoli)
Antioxidant that reduces levels of cell-damaging free
radicals in muscles.
 Contributes to cortisol production, a hormone that
decreases inflammation.

HOW CAN I MEET ALL MY NUTRITIONAL
NEEDS?
Well balanced diet
 Adequate calories, protein, carbohydrates,
healthy fats, and color vegetables
 Multivitamin can’t hurt either!

Help ensure that the body’s daily nutritional needs
are met.
 Contain 100% of daily recommendations of several
vitamins.
 Improve energy and a better physical response to
various stress factors encountered in college life.

WHAT SHOULD I CONSIDER TAKING?

Probiotic
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Multivitamin
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Insurance policy against unhealthy eating habits
Vitamin D (sunshine Vitamin)

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Friendly bacteria essential for digestion
Bulding bones, heart health, elevating mood
B Vitamins (50-100mcg)

Energy production, memory, emotional well being
Omega-3 EPA/DHA fish oil
 Calcium/Magnesium
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Bone health and density