Health & Wellness Promotion

Nutrition
Tips for Students
  • Stock your mini fridge with grab and go healthy snack options like baby carrots, apples, celery, cut up cucumbers, peppers, low-fat yogurt and milk so as to limit snacking on chips, pop tarts and other foods high in calories but low in nutrients.
  •  Try to limit how many times you eat out during the week. If you do eat out at a restaurant or on campus, choose options with lean meats, whole grains and lots of vegetables to keep you full. If the portions at the restaurant are as big as your face (see Qdoba, Chipotle, Stacked Pickle), take half of the dish home to enjoy the next day for lunch or dinner.
    1. Vary your meals on campus by mixing and matching food from different restaurants. For example, get a Chick-Fil-A sandwich, but instead of fries or chips, head over to Crisp and get a side salad to go with your sandwich.
  • Learn to cook simple healthy meals! Cooking really is not hard (despite popular belief), so take the time to learn a few basic skills, like how to roast or sauté vegetables, bake chicken, or make burgers in the skillet. Quesadillas filled with sautéed veggies, beans, cheese, and some chicken are a quick easy dinner option that can be made on a stove or even in a dorm room if you get creative with a microwave or iron.
    1. Substitute red meat options like ground beef and steak for leaner (lower-fat) options like ground turkey or chicken!
    2. This will also help to limit the amount of ramen or frozen pizzas you eat, even though you can balance any food out with a side of fruit or vegetables!
  • Get off the couch or futon for at least 30 minutes, 5 days a week to get in some moderate intensity exercise. Do whatever you enjoy most, just get moving!
  • Opt for milk, water, tea, or 100% fruit juice during the day rather than energy drinks or pop. Energy drinks and pop are high in calories and provide no nutritional value to your diet.
  • Only use supplements (vitamins, diet pills, protein supplements, etc.) that have been USP verified
    1. USP stands for the United States Pharmacopeia and they verify that dietary supplements contain the listed ingredients in the listed amounts
    2. NatureMade vitamins are a great example of a USP verifies dietary supplement
  • Recognize that it is unrealistic to look like most celebrities because you are genetically your own beautifully, unique design. Also they have a team of professionals around them at all times cooking for them, doing their hair and makeup, showing them how to work out, and picking out their clothes.
  • Recognize that celebrities get paid TOO MUCH to endorse different products all the time that claim to make you lose 20 pounds in one month or claim to give you a perfect hourglass figure (see fit teas, detox regimens, diet pills, waist trainers, etc.). Often times those products have not been certified, approved, or verified to actually work by any scientific agency, meaning there’s a really good chance they don’t do what they claim and you are wasting your money buying into them (See above, only use USP verified supplements).
  • Recognize that every human has different energy needs, so try not to compare what you are eating with what other people eat, just listen to your body, be mindful, and do what is best for you!

For more individual information visit choosemyplate.com and create a SuperTracker account to determine exactly how much your body needs! For more information please visit Womenshealth.gov and CDC.gov/men