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![Top Sources of Calories
Among Americans 2 Years and Older
1. Grain-based desserts
Cake, cookies, pie, cobbler, sweet rolls, pastries, and
donuts
2. Yeast breads
White bread and rolls, mixed-grain bread, flavored
bread, whole-wheat bread, and bagels
3. Chicken and chicken mixed dishes
Fried and baked chicken parts, chicken
strips/patties, stir-
fries, casseroles, sandwiches, salads, and other
chicken mixed dishes
4. Soda/energy/sports drinks
Sodas, energy drinks, sports drinks, and sweetened
bottled water including vitamin water
5. Pizza
NHANES 2005-2006, http://riskfactor.cancer.gov/diet/foodsources/ ]](https://image.slidesharecdn.com/northcentralnutr-13228634323651-phpapp01-111202160639-phpapp01/85/Healthy-Eating-in-the-Dorm-4-320.jpg)
Uploaded byTara Oliva, MS, MPH, RD, LDN
Healthy Eating in the Dorm
The document provides essential guidelines for healthy eating among college students, emphasizing the importance of balanced meals, hydration, and portion control. Key recommendations include eating breakfast daily, incorporating fiber-rich foods, and monitoring alcohol intake to avoid weight gain. It also offers practical tips for healthy snacks and meal preparation in a dorm room setting.
Healthy Eating in the Dorm
- 1. Healthy Eating @College & In the Dorm Tara J. Oliva Dietetic Intern Benedictine University Fall 2011
- 2. 10 Nutrition Rulesto Live By 1. COME BACK TO EARTH! 2. Eat BREAKFAST everyday. 3. Eat smaller portions more often, spread evenly throughout the day. 4. Stay HYDRATED! 5. Include a LEAN protein source with every meal.
- 3. 6. Choose foods, especially carbohydrates rich in FIBER (25-35g). 7. Add a MVI and an omega 3 into your daily routine 8. Eat Fruits & Veggies w/each meal. Green! 9. Drink a mixture of carb & protein before/after workout. 10. Get some REST. The body recovers and repairs while it is sleeping. Source: www.rd411.com
- 4. Top Sources ofCalories Among Americans 2 Years and Older 1. Grain-based desserts Cake, cookies, pie, cobbler, sweet rolls, pastries, and donuts 2. Yeast breads White bread and rolls, mixed-grain bread, flavored bread, whole-wheat bread, and bagels 3. Chicken and chicken mixed dishes Fried and baked chicken parts, chicken strips/patties, stir- fries, casseroles, sandwiches, salads, and other chicken mixed dishes 4. Soda/energy/sports drinks Sodas, energy drinks, sports drinks, and sweetened bottled water including vitamin water 5. Pizza NHANES 2005-2006, http://riskfactor.cancer.gov/diet/foodsources/ ]
- 5. Eat Natural Foodscan be labeled natural: Does not contain artificial flavors Does not contain colors Does not contain synthetic substances Preservatives to limit BHA otherwise known as Butylated Hydroxyanisole, BHT otherwise also known as Butylated Hydroxyanisole, TBHQ otherwise known as Tertiary Butyl Hydroquinone MSG sodium benzoate nitrites calcium propionates Sources: http://www.livestrong.com/article/521237-does-eating-all-natural-and-organic-help-you-lose-weight/#ixzz1Vxyt99Cp & http://EzineArticles.com/2187034
- 6. Nutrient-dense foods and beverages: Nutrient-dense foods and beverages: Provide vitamins, minerals, and other beneficial substances and relatively few calories without Solid fats in the food or added to it Added sugars Added refined starches Added sodium Retain naturally occurring components, such as dietary fiber All vegetables, fruits, whole grains, seafood, eggs, beans and peas, unsalted nuts and seeds, fat-free and low-fat dairy, and lean meats and poultry are nutrient dense when prepared without solid fats or sugars
- 7. “Strength is the capacityto break a chocolate bar into four pieces with your bare hands ― and then eat just one of the pieces.” ~Judith Viorst
- 8. Breakfast is Vital Energyto start the day! Help your body get moving! Oatmeal w/FF milk instead of water Add fruit to whole grain/high fiber cereal Lowfat yogurt layered w/cereal & fruit Flour tortilla w/PB & banana Lean ham/Lowfat cheese on grain english muffin START w/FIBER!
- 9. Smart Snacking Boostenergy & supply essential vitamins Think of snacks as mini-meals that contribute nutrient-rich foods. You can fit snack calories into your personal healthy eating plan without over-spending your day’s calorie budget. Snack only when you’re hungry. Skip nibbling Plan ahead
- 10. Snack Ideas Choosewisely: < 200 kcals 1 Tbsp. peanut butter on medium apple 1 cup tomato soup w/ 5 whole grain crackers 3 cups air popped corn w/ 3 Tbsp grated parmesan Tricolor veggie snack ( 6 baby carrots, 10 sugar snap peas, 6 cherry tomatoes & 2 Tbsp reduced fat dressing) Top baked potato w/ salsa Smoothie (1 cup ff milk, ½ banana & ½ cup berries)
- 11. Promoting Calories Balance Monitor food and beverage intake, physical activity, and body weight Reduce portion sizes When eating out, make better choices Limit screen time
- 12.
- 13. ChooseMYPLATE.gov Balancing Calories ● Enjoy your food, but eat less. ● Avoid oversized portions Foods to Increase Foods to Reduce ● Make half your plate fruits and ● Compare sodium in foods like vegetables. soup, bread, and frozen meals ― and ● Make at least half your grains whole choose the foods with lower numbers. grains. ● Drink water instead of sugary drinks. ● Switch to fat-free or low-fat (1%)
- 14. Stay Hydrated Hydration issimply one of the most important things that are needed by our body to maintain its optimum health, appearance and ability to function at a vigorous level Dehydration include: Little or no urine, or being darker than usual Dry mouth/extreme thirst Sleepiness or fatigue Headache/confusion Feeling dizzy or lightheaded/low BP No tears when crying Cramps
- 15. Calories in Alcohol 7 kcals/g and natural starches & sugar 2 glasses of white wine provides 370 kcals, 20% of your recommended intake. Avg. wine drinker takes in 3000 kcals per month An unhealthy breakfast usually follows a evening of cocktails. Drinking 5 pints of lager/week adds up to 44,200 calories over 1 year. www.nhs.uk
- 16. ETOH-Tips to AvoidWeight Gain Recommend: Men ≤ 2 drinks/day, Women ≤ 1 drink/day Alternate alcoholic drink with water-this will also help with dehydration Eat a healthy dinner before drinking;Do not drink on empty stomach Drink at your own pace Potent appetizer = eat more Go for the lighter options. Vodka w/diet coke, gin with low calorie tonic, mint julep , mojito, or lighter beers.
- 17. Lean Protein Leanprotein provides you with a sense of satiety and can help prevent overeating. Many sources can be heated in microwave & refrigerated.
- 18. FIBER 1. Gowith whole fruit instead of juice. Whole apples and whole oranges are packed with a lot more fiber and a lot fewer calories than their liquid counterparts. 2. Break the fast with fruit. Get off to a great start by adding fruit, like berries or melon, to your breakfast every day. 3. Check the label for fiber-filled whole grains. Choose foods that list whole grains (like whole wheat or whole oats) as a first ingredient. Bread, cereal, crackers and other grain foods should have at least 3 grams of fiber per serving. 4. Eat more beans. It's easy to forget about beans, but they are a great tasting, cheap source of fiber, good carbs, protein, and other important nutrients. http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fiber/
- 19. FRUIT & VEGGIES Gofor color and variety—dark green, yellow, orange, and red. Choose 9 servings daily Benefits include: Lower blood pressure reduced risk of heart disease, stroke, and probably some cancers lower risk of eye and digestive problems A mellowing effect on blood sugar that can help keep appetite in check. Convenience: Keep a bowl of fruit within easy reach on the kitchen counter or your desk at work so that you can grab a piece of fruit when you're hungry. Buy packaged, ready-to-eat fresh vegetables and fruits. These cut down on preparation time. Keep dried fruit on hand for a snack that is easy to take with you when you're away from home and add to salads Use the microwave to quickly cook vegetables. Freeze grapes http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/index.html
- 20. Color your Platew/ Salad LEAFY VEGETABLES GREENS Artichoke hearts Beets Broccoli/cauliflower Arugula Corn Boston lettuce Green, red, yellow Green/red leaf , orange peppers Radicchio Carrots Romaine Onions Spinach Peas Escarole Tomatoes Water chestnuts Zucchini
- 21. Salad Add-Ons Fruits: driedcranberries Cheese: blue & cheese, cheddar, feta, apricots, apples, blue mozzarella & parmesan. berries, grapes, mand arin Others: Real bacon oranges, melon, pears bits, chow mein , raisins & noodles, olives, sunflow strawberries. er seeds Beans: COMBOS: Black, chickpeas, eda 1. romaine w/grape mame, kidney & white tomatoes, cucumber, c beans. arrots,& avocado 2. Mixed greens: Nuts:What is your favorite combination? almonds, cashews, pe olives, feta, canned
- 22. Avoid Extra WeightGain All Freshman gain 15lbs in their first year of school ? One type of liquid beverage often causes excessive weight gain for college students? Many high school athletes gain weight in college? Freshman women are more prone to gain weight than men?
- 23. Instead of thistry…………….. INSTEAD OF: TRY: Fried foods Grilled or baked foods Refined grains(white Whole grain pastas, bread & rice) (breads, pasta, & rice) Whole milk Fat free dairy French Fries Baked/sweet potato Sweetened drinks Water ,seltzer or gatorade Sweetened desserts Fruit
- 24. Dorm Room Ideas Popcorn Animal crackers Pudding/Jello Canned fruit Soup Cracker (whole-grain) Trail Mix Fresh fruit Tuna High fiber cereal Baby carrots/celery Nuts Hummus Oatmeal (packets) String Cheese Smoothies Yogurt Microwave Rice
- 25. Dietary Guidelines 2010 What you need to know Balance Calories: Order small-sized options Eat off smaller plates Choose low calorie options Foods to Increase Make ½ your grains whole Gradually switch to fat free milk Foods to Reduce Sodium (1500 mg) Sugary Beverages http://food.unl.edu/c/document_library/get_file?uuid=729c5682-b74d-4849-bd4e-e253f8d1e582&groupId=4089458&.pdf
- 26. Healthy Tips Finda healthy budget and stay on it. Don’t eat out of boredom or studying Drink water instead of unhealthy snacking Pack almonds in backpack so you don’t binge later Be prepared-Stock fridge w/ healthy foods Schedule meals Sleep and exercise No food in the library – keep studying & eating separate Only one new food at each meal! http://www.eatright.org/Public/content.aspx?id=206
- 27. “Your stomach shouldn't be awaist basket.” ~ Author Unknown
- 28. Thank you foryour time! Questions????
Editor's Notes
- #3 Try to choose the least processed forms of food such as fruits, veggies and whole grains. No excuses, eat 5-8 meals/day
- #5 The top sources of calories have been estimated using data from the National Health and Nutrition Examination Survey, 2005-06. For this analysis and others like it found in the policy document in pie charts, foods and beverages reported in the survey were grouped into 97 categories. Here the categories were ranked according to calorie contribution to the diet. The number one calorie contributor in the diets of Americans ages 2 years is grain-based desserts, followed by yeast breads, chicken and chicken mixed dishes, soda and energy and sports drinks, and pizza. Although some of these are important sources of nutrients, others provide calories with few nutrients. Many of the foods and beverages most often consumed within these categories are high in solid fats and/or added sugars, thereby contributing excess calories to the diet. For example, grain-based dessertsare typically high in added sugars and solid fats; and chicken is often breaded and fried, and that adds a substantial number of calories to the chicken. [Additional information:Total mean intake = 2,157 kcal/dCalories from each of the top 5 sources:Grain-based desserts (138 kcal/d)Yeast breads (129 kcal/d)Chicken and chicken mixed dishes (121 kcal/d)Soda/energy/sports drinks (114 kcal/d)Pizza (98 kcal/d)Source: NHANES 2005-2006, Available at http://riskfactor.cancer.gov/diet/foodsources/ ]The top sources of calories have been estimated using data from the National Health and Nutrition Examination Survey, 2005-06. For this analysis and others like it found in the policy document in pie charts, foods and beverages reported in the survey were grouped into 97 categories. Here the categories were ranked according to calorie contribution to the diet. The number one calorie contributor in the diets of Americans ages 2 years is grain-based desserts, followed by yeast breads, chicken and chicken mixed dishes, soda and energy and sports drinks, and pizza. Although some of these are important sources of nutrients, others provide calories with few nutrients. Many of the foods and beverages most often consumed within these categories are high in solid fats and/or added sugars, thereby contributing excess calories to the diet. For example, grain-based dessertsare typically high in added sugars and solid fats; and chicken is often breaded and fried, and that adds a substantial number of calories to the chicken. [Additional information:Total mean intake = 2,157 kcal/dCalories from each of the top 5 sources:Grain-based desserts (138 kcal/d)Yeast breads (129 kcal/d)Chicken and chicken mixed dishes (121 kcal/d)Soda/energy/sports drinks (114 kcal/d)Pizza (98 kcal/d)Source: NHANES 2005-2006, Available at http://riskfactor.cancer.gov/diet/foodsources/ ]The top sources of calories have been estimated using data from the National Health and Nutrition Examination Survey, 2005-06. For this analysis and others like it found in the policy document in pie charts, foods and beverages reported in the survey were grouped into 97 categories. Here the categories were ranked according to calorie contribution to the diet. The number one calorie contributor in the diets of Americans ages 2 years is grain-based desserts, followed by yeast breads, chicken and chicken mixed dishes, soda and energy and sports drinks, and pizza. Although some of these are important sources of nutrients, others provide calories with few nutrients. Many of the foods and beverages most often consumed within these categories are high in solid fats and/or added sugars, thereby contributing excess calories to the diet. For example, grain-based dessertsare typically high in added sugars and solid fats; and chicken is often breaded and fried, and that adds a substantial number of calories to the chicken. [Additional information:Total mean intake = 2,157 kcal/dCalories from each of the top 5 sources:Grain-based desserts (138 kcal/d)Yeast breads (129 kcal/d)Chicken and chicken mixed dishes (121 kcal/d)Soda/energy/sports drinks (114 kcal/d)Pizza (98 kcal/d)Source: NHANES 2005-2006, Available at http://riskfactor.cancer.gov/diet/foodsources/ ]
- #6 These preservatives can cause many health issues such as allergies & headaches.
- #15 Drinks like fruit and vegetable juices, milk and herbal teas can contribute to the amount of water you should get each day. Even caffeinated drinks, such as coffee, tea and soda, count toward your daily water intake – up to a point. But it’s best to limit these since caffeine may cause some people to urinate more frequently, or feel anxious or jittery. A moderate amount of caffeine, 200 to 300 milligrams (about the amount in 2 to 4 8-ounce cups of coffee), is not harmful for most people.Water can also be found in fruits and vegetables, such as watermelon, tomatoes and lettuce, and in soup broths.
- #17 The reason that alcohol has such a bad reputation when it comes to weight loss has a lot to do with the fact that it acts as a potent appetizer.In other words, you'll eat more food if a meal is served with an alcoholic drink than you would if that same meal was served with a soft drink [5, 8].
- #18 Tuna, chicken canned, beans (microwave), low fat dairy, & eggs
- #21 Keep basics on hand
- #23 False, not always but 4-6 pounds is the average.True, alcohol is high in calories especially if consumed in excess.True, many not in college sports and still eat like an athleteTrue, studies show that during freshman year, females are more vulnerable to weight gain than females.
- #27 Mindless eating