Healthy Eating for College Students

August 2012

Healthy Eating for College Students According to Trust for America’s Health, Texas ranks 12th as the most obese state in the nation, with adult obesity at 30.1% and child obesity at 20.4%. In 2001, the health care costs for obesity were estimated to be $10.5 billion (Statewide Obesity Task Force). The National Institutes of Health indicate that 23.6 million Americans (7.8% of the population) have diabetes, with nearly a third undiagnosed. In 2006 nearly 5,000 deaths were directly attributed to diabetes, which is the sixth leading cause of death in Texas. In our attempt to reduce the number of individuals diagnosed with diabetes or becoming overweight or obese the following helpful tips were compiled.

There are almost 300 calories and seven grams of fat in one pack of instant noodles. Eating more than 10 packs of these items alone could add an entire pound to your weight in one month.

Try oatmeal instead. A pack of plain instant oatmeal is only 100 calories and has no sodium. You can add a chopped apple or a banana for flavor. (caloriecount.about.com) Sugar might give you energy, but too much sugar can tack on the pounds as well as contribute to tooth decay. Replace sugar with artificial sweeteners, and stay away from soda. Drink iced tea or water with lemon instead. (ehow.com) Watch out for the cafeteria salad bar. Just because the name includes “salad” does not mean that the whole bar is healthful. Be aware of salad dressings, croutons and other high calorie, highcarbohydrate items. (livestrong.com) Eating every two to three hours will help keep blood glucose levels stable and the metabolism going. The food portions should be small, and each meal should have a serving of carbohydrates and protein. (livestrong.com) Eating disorders are serious medical problems. Anorexia nervosa, bulimia nervosa, and binge eating are all types of eating disorders. Eating disorders frequently develop during adolescence or early adulthood (college years), but can occur during childhood or later in adulthood. If you or someone you know are showing signs of an eating disorder, get help! (CDC) Emotional eating occurs frequently on campus. Be prepared. Stock your dorm room with low calorie snacks like canned fruit, light microwave popcorn, and unsweetened cereal. (bucknell.edu)

Good nutrition is important for living a healthy life now and in the future. Even if weight is not a concern, overall poor nutrition habits are linked to negative future health conditions such as cardiovascular disease, hypertension, diabetes, osteoporosis, anemia, and certain cancers. (skidmore.edu)

How can I Maintain good Nutrition?

Instead of

Try

Fried foods Refined grains (such as white bread and white rice) Whole milk French fries Sweetened drinks Sweetened desserts (such as cookies, ice cream, or cakes)

Food Group

Grilled or baked foods Whole grains (such as whole wheat bread and brown rice) Low-fat milk or soy milk Baked potato or sweet potato Water or seltzer Fruit

Benefit

Dairy and Dairy Substitutes

Build strong bones

Grains

Provide energy for muscles and brain

Fats

Keep you feeling full

Fruits and Vegetables

Provide vitamins and minerals for healthy skin, hair, nails and immune system

Protein

Maintain muscle

Nutrition Tip Have a serving of low-fat dairy such as milk, cheese, yogurt, or pudding three times a day.

Include grains such as rice, pasta, and bread at every meal.

Choose whole grain options as often as possible.

Include some fat such as olive oil, vegetable oil, nuts, or seeds at every meal.

Try having at least five servings of fruits and vegetables such as apples, broccoli, pears, carrots, squash, or salad per day.

Try having fish, beans, eggs, tofu, peanut butter, chicken, or lean meat at least twice per day.

SOURCE: youngwomenshealth.org

For more information contact: Danielle Hairston-Green Program Specialist dyhairstongreen@pvamu.edu Phone: 936.261.5118 Fax: 936.261.5143 The Cooperative Extension Program serves people of all ages regardless of race, color, national origin, sex, religion, disability, political beliefs, and marital or family status. (Not all classes are protected by legal statutes).