2. A college education is an
investment in your future.
Plan to live a long and healthy
life to enjoy your investment.
3. In the 21st Century, it is
predicted that you could live to
be 100 years old.
4. Plan your life as if you will live
to be 100 years old and
healthy.
5. Keys to Good Health
Nutrition
Exercise
Avoid Addictions to Smoking, Alcohol
and Drugs
Protect Yourself from Disease
Get Enough Sleep
Manage Stress
23. Bread, Cereal, Rice and Pasta
3 or more ounces. An ounce is:
1 slice of bread
1 cup of cereal
One half cup of cooked rice, cereal or
pasta
24. Vegetables
One to 2 and a half cups. A cup is
equal to:
2 cups of raw leafy vegetables
1 cup of raw or cooked vegetables
1 large ear of corn
1 medium potato
25. Fruits
One to two cups recommended. A cup
is equal to:
1 small apple
1 large banana
1 large orange
1 cup of 100% juice
26. Milk, Yogurt and Cheese
2-3 cups recommended. One cup is
equal to:
1 and one half ounces of cheddar
cheese
2 cups cottage cheese
1 8 oz. container of yogurt
27. Meat, Poultry, Fish, Dry
Beans, Eggs, Nuts
2-6 ounces recommended
One quarter cup of cooked dry beans
One egg
1 tablespoons peanut butter
One half ounce of nuts
29. Discretionary Calories
Range from 100-300 calories for most
people
Eat more of essential foods
Eat foods with higher fat or sugar
content
30. Suggestions for Healthy Food
Choices
Two thirds of the dinner plate should be
covered with fruits, vegetables, whole
grains and beans
Eat a variety of grains daily, especially
whole grains
Limit solid fats such as butter,
margarine and lard
31. Suggestions for Healthy Food
Choices
Moderate your intake of sugar
Choose and prepare foods with less salt
33. Hints for Ollie’s Diet
A large pizza has 16 ounces of cheese
( equivalent to about 11 cups of milk)
A large slice of pizza is equal to 2 slices
of bread
A hamburger bun is 2 slices of bread
A hamburger patty is about 4oz.
34. Ollie is allowed 100-300
discretionary calories. How
many did he eat?
35. Many of Ollie’s foods are high
in calories
12 oz. Soda or beer = 150 calories
Small bag of chips (1.5 oz) = 230 calories
Small candy bars = 300 calories each
A large pepperoni pizza = 1400 calories
A large hamburger = 500 calories
A large order of fries = 450 calories
39. Imagine 4 jumbo jets each
carrying 400 persons crashing
each day. This is how many
people die each year from
smoking related illnesses.
40. Smoking Is Related to Many
Illnesses:
Respiratory System
Heart and
Circulatory System
Strokes
Eyes and Vision
Cancer
Osteoporosis
Damages
Developing Fetus
Facial Wrinkling
41. Increase Your Life by 10
Years:
Refrain from smoking.
Maintain a healthy diet.
Exercise regularly.
43. Smoking has always
played a leading role
in movies and TV shows.
Film stars John Wayne,
Robert Mitchum, Humphrey
Bogart and Yul Brynner
all died from lung cancer.
45. Responsible Drinking
Abuse of alcohol is the number one
health problem facing college students
today
The leading cause of death among
college students is alcohol related car
accidents
46. Some Problems
Excessive drinking is a factor in poor
college performance and high drop out
rates.
Heavy drinking causes brain damage
and interferes with memory.
47. Women are at greater risk
Women have a higher concentration of
alcohol after drinking the same amount
as men.
There is greater damage to the heart
and brain.
There is a greater risk of breast cancer.
There is a greater chance of being the
victim of violent crime.
48. Binge drinking is having too
much alcohol in too little time.
Men who drink 5 or more drinks in a row
Women who drink 4 or more drinks in a
row
Two out of five college students are
binge drinkers
49. Binge drinkers are more likely
to:
Be hurt or injured
Drive a car after drinking
Get in trouble with police
Engage in unprotected sex
Damage property
Fall behind in school work
Miss class
62. Get Help
Family doctor
College Health Office
See the Health Section of the College
Success Web Site for related links to
Alcoholics Anonymous and other
suggestions for help
63. Be Careful with Other
Drugs Too
Taking drugs interferes with
concentration and memory.
Taking drugs interferes with
accomplishing your goals and dreams.
64. Is it worth it? Ask yourself
these questions:
Are the benefits greater than the
problems?
Will I experience more pleasure than
pain?
Will the drug do more harm than good?
65. Let’s Stop for a Game
Directions: Walk around the
room and have 3 students
write their names on your
card. I can write my name on
your card too.
67. What is AIDS?
It is the acquired imunodeficiency
syndrome.
It is the disease you get when HIV
destroys the immune system.
There is no cure.
68. How is AIDS acquired?
Sex without a condom
Sharing a needle or syringe to inject
drugs
Blood transfusions (small risk)
Mothers can pass on the virus to their
babies
69. Limit Your Risk
Use a latex condom
Do not share needles
Reduce or eliminate risky behaviors
82. Lack of sleep causes
hallucinations. During
the Gulf War, soldiers
put coins in tree branches
thinking they were soda machines or
phone booths.
After 24 hours of simulated combat,
artillery teams lost track of where they
were and what they were firing at.
83. During the Gulf War, sleep deprived
soldiers fired on their own buddy's
tanks.
Mental performance degrades by
25% in every 24-hour sleepless period.
84. Staying up late and cramming
for a test is probably not a
good idea!
87. Life Expectancy
A male baby born today can
expect to live 76.4 years;
a baby girl, 83.25 years.
At 35 years of age, a person’s
life expectancy rises to 78.96
for males and 89.78 for
females.
89. Jeanne Calment, 122
Took up fencing at age 85
Rode a bike at age 100
Released a RAP CD at age 121
Spirited and mentally sharp
Famous for funny saying such as, “I’ve
never had but one wrinkle, and I’m
sitting on it.”
91. Ways to Live to Be 100
If you smoke, make quitting
your top priority
Reduce fats and cholesterol
Do aerobic exercise 3 to 5 times a
week
Emphasize fruits and vegetables in the
diet
92. Ways to Live to be 100
Get cancer screening
Never go on a fad diet
Eat less meat
Get enough sleep
Relax
Be an optimist
93. Making Positive Changes in
Your Life
Precontemplation-denial or blame it on
someone else
Contemplation-thinking seriously about taking
action
Preparation-making a strategy for change
Action- just do it
Maintenance-keep doing it
Termination-no more temptations