393 active members 704,384 calories burned 214,147 minutes exercised
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Nutrition
What is a "Healthy Diet"?
The Dietary Guidelines describe a healthy diet as one that:- Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products;
- Includes lean meats, poultry, fish, beans, eggs, and nuts; and
- Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
Daily Recommendations
FOOD GROUPS TO ENCOURAGE
- Consume a sufficient amount of fruits and vegetables while staying within energy needs. Two cups of fruit and 2½ cups of vegetables per day are recommended for a reference 2,000-calorie intake, with higher or lower amounts depending on the calorie level.
- Choose a variety of fruits and vegetables each day. In particular, select from all five vegetable subgroups (dark green, orange, legumes, starchy vegetables, and other vegetables) several times a week.
- Consume 3 or more ounce-equivalents of whole-grain products per day, with the rest of the recommended grains coming from enriched or whole-grain products. In general, at least half the grains should come from whole grains.
- Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products.
FATS
- Consume less than 10 percent of calories from saturated fatty acids and less than 300 mg/day of cholesterol, and keep trans fatty acid consumption as low as possible.
- Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.
- When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free.
- Limit intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in such fats and oils.
CARBOHYDRATES
- Choose fiber-rich fruits, vegetables, and whole grains often.
- Choose and prepare foods and beverages with little added sugars or caloric sweeteners, such as amounts suggested by the USDA Food Guide and the DASH Eating Plan.
- Reduce the incidence of dental caries by practicing good oral hygiene and consuming sugar- and starch-containing foods and beverages less frequently.
SODIUM AND POTASSIUM
- Consume less than 2,300 mg (approximately 1 teaspoon of salt) of sodium per day.
- Choose and prepare foods with little salt. At the same time, consume potassium-rich foods, such as fruits and vegetables.
Managing Your Weight
Why is it important to reach a healthier weight?
Reaching and maintaining a healthier weight is important for your overall health and well being. If you are significantly overweight, you have a greater risk of developing many diseases including high blood pressure, Type 2 diabetes, stroke, and some forms of cancer. For obese adults, even losing a few pounds or preventing further weight gain has health benefits.
Reaching a healthier weight is a balancing act. The secret is learning how to balance your “energy in” and “energy out” over the long run.
“Energy in” is the calories from the foods and beverages you have each day. “Energy out” is the calories you burn for basic body functions and physical activity.
Look at this chart to find where your energy balance is:
Maintaining weight |
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Your weight will stay the same when the calories you eat and drink equal the calories you burn. |
Losing weight |
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You will lose weight when the calories you eat and drink are less than the calories you burn. |
Gaining weight |
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You will gain weight when the calories you eat and drink are greater than the calories you burn. |
Which box did you choose? Where would you like to be? Many people want to lose weight. To do this the strategy is simple – the challenge is putting it into practice every day. If you are overweight or obese, here are some basic steps to help you gradually move toward a healthier weight:
1) Learn what to eat from each food group.
2) Focus on how much you eat. Watch your portion sizes!
3) Choose “nutrient-dense” forms of foods. These foods are packed with nutrients, but low in “extras” that just add calories.
4) Get moving! Physical activity can help you reach and keep a healthier weight.
5) Follow your progress by tracking your food intake and physical activity. Check your weight weekly.
Portion Control
How to Avoid Portion Size Pitfalls to Help Manage Your Weight
When eating at many restaurants, it's hard to miss that portion sizes have gotten larger in the last few years. The trend has also spilled over into the grocery store and vending machines, where a bagel has become a BAGEL and an “individual” bag of chips can easily feed more than one. Research shows that people unintentionally consume more calories when faced with larger portions. This can mean significant excess calorie intake, especially when eating high-calorie foods. Here are some tips to help you avoid some common portion-size pitfalls. |
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Portion control when eating in. To minimize the temptation of second and third helpings when eating at home, serve the food on individual plates, instead of putting the serving dishes on the table. Keeping the excess food out of reach may discourage overeating. |
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Go ahead, spoil your dinner. We learned as children not to snack before a meal for fear of “spoiling our dinner.” Well, it’s time to forget that old rule. If you feel hungry between meals, eat a healthy snack, like a piece of fruit or small salad, to avoid overeating during your next meal.
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Out of sight, out of mind. People tend to consume more when they have easy access to food. Make your home a “portion friendly zone.”
- Replace the candy dish with a fruit bowl.
- Store especially tempting foods, like cookies, chips, or ice cream, out of immediate eyesight, like on a high shelf or at the back of the freezer. Move the healthier food to the front at eye level.
- When buying in bulk, store the excess in a place that’s not convenient to get to, such as a high cabinet or at the back of the pantry.
Helpful Tips
TIPS
- Variety - Plan several days or a week of meals at a time. This will help you avoid repeating foods too often.
- Color - Think about all the different colors of foods. Colorful meals are more appealing. For example, color in foods such as orange and green fruits and vegetables can indicate the presence of vitamin A.
- Texture - Include foods that are crunchy, chewy, and smooth. This will add interest to the meal.
- Aroma - Prepare foods that smell good. Baking bread, cooking with spices such as cinnamon, and sautéing onions are examples of aromas that will stimulate appetites.
- Portions - Serve portions that are inline with MyPyramid recommendations.
- Arrangement - Pay attention to how food looks on the plate. It should look good, delicious and appealing.
- Choice – Select foods you know your family will eat and are within your budget. Don't be afraid to try new things.
- Consume a sufficient amount of fruits and vegetables while staying within energy needs. Two cups of fruit and 21/2 cups of vegetables per day are recommended for a reference 2,000calorie intake, with higher or lower amounts depending on the calorie level.
- Choose a variety of fruits and vegetables each day . In particular, select from all five vegetable subgroups (dark green, orange, legumes, starchy vegetables, and other vegetables) several times a week.
- Consume 3 or more ounce equivalents of wholegrain products per day, with the rest of the recommended grains coming from enriched or wholegrain products. In general, at least half the grains should come from whole grains.
- Consume 3 cups per day of fat free or low fat milk or equivalent milk products.
What’s Available on Campus?
A big key in long term weight control comes from receiving encouragement and support from others. Work Well will be providing group classes on campus in the coming months. Stay tuned to the Work Well website for complete details.
Dining options are available across campus at the Memorial Union, Twamley Snack Bar, The Well (located at the Wellness Center), and at the Wings Airport Café. Sometimes it’s hard to know what’s healthy and what’s not. The Dining Services website not only “Better for Balance” meal choices, which are healthy menu options, but it also gives you the resources to analyze what is offered at each location to see entire nutritional content through MyPyramid.gov. Now you can have an idea of what you are going to eat before you go. This will help you stay on track and ensure that you are getting the right nutrition.
