The Freshman 15!!!
Those dreaded few words can make any college student cringe. The truth is that there are many resources for students here at the University of Arkansas and at any University to stay fit and get even healthier.
Many students complain about the unhealthy, and non- tasty, food that is provided by the U of A cafeterias. For college students here at Arkansas, it is easy to make educated choices about the nurishment that you put into your body.
Helpful sites for healthy U of A students!
USDA food groups
GRAINS
whole-grain flour
oatmeal
brown rice
whole cornmeal
VEGETABLES
lima beans
okra
raw baby spinach
zucchini
carrots
FRUITS
cherries
apricots
plums
nectarines
mangoes
OILS
nuts
olives
soybean oil
MILK
low fat milk
cheese
yogurt
MEATS AND BEANS
Lean cuts of pork
Lean cuts of beef
Lentil Beans
Example of a 1,200-calorie menu
Breakfast
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1 large banana
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1 cup bran cereal
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1 cup fat-free milk
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Herbal tea
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Lunch
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Tuna salad sandwich made with 1/2 cup water-packed tuna, 1 tablespoon low-calorie mayonnaise, 1/2 teaspoon curry powder, chopped celery as desired, leaf lettuce and 2 slices whole-grain toast
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2 cups raw baby carrots, jicama and bell pepper strips
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1 medium apple
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Water
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Dinner
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Cod with lemon and capers
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3/4 cup steamed green beans
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1/2 cup sliced beets
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Salad made with 1 cup bibb, Boston, butterhead or leaf lettuce, 1/2 cup cherry tomatoes, a splash of balsamic vinegar and 1 teaspoon extra-virgin olive oil
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1 nectarine
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Sparkling water with lemon
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Snack (any time)
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1 small pear
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USDA Recommendations
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Here is an inside look at how you can eat a healthy diet based on the USDA MyPyramid system
Food Group Info
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GRAINS- Eat at least 3 ounces of grains per day, and eat "whole" grain when possible.
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VEGGIES- Try eating mostly dark green and orange vegetables.
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FRUITS- Eat a variety of different fruit, but avoid sugary fruit juices when possible.
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OILS- Many oils are used in cooking, and some foods that are high in natural oils are:
- nuts
- olives
- some fish
- avocados
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MILK- It is important to have a calcium rich diet. Try going for low-fat or fat-free dairy products. If you are unable to consume lactose, there are non-lactose options, or look for other sources of calcium.
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MEAT AND BEANS- Look for lean sources of protein.
A Few Helpful Tidbits!
*Everyone has to have their own specialized diet based on their activity level and body composition
*The thickness of each portion of the pyramid illustrates the portion of your diet that each food should be.
*"The new MyPyramid symbol has been developed to remind consumers to make healthy food choices and to be active every day."
The USDA Center's core products and programs educate and inform Americans not only about various food choices and healthy eating, but also:
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Dietary Guidelines for Americans
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MyPyramid Food Guidance System
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Healthy Eating Index
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U.S. Food Plans
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Nutrient Content of the U.S. Food Supply
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Expenditures on Children by Families
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Comments (3)
Helena Baert said
at 9:30 pm on Sep 11, 2008
Excellent job Sarah! Very informative, easy to read and well put together! Awesome.
Sonya Garrison said
at 10:34 am on Oct 10, 2008
Pretty well done Sarah. I really need to do better on this personally.
Brinlee Duncan said
at 7:47 am on Oct 14, 2008
Great job! This is something that we all could work on....
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