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Sticking to the USDA Food Pyramid in College

Page history last edited by Helena Baert 15 years, 5 months ago

 

 

MyPyramid food plans are designed for the general public ages 2 and over; they are not therapeutic diets. Those with a specific health condition should consult with a health care provider for a dietary plan that is right for them.

 

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.  

 


 

 Chartwells Dining at University of Arkansas - Fayetteville

 

Helpful sites for healthy U of A students!

 

    


 

USDA food groups[2]

Grains                                  

GRAINS

whole-grain flour

oatmeal                                                                           

brown rice                                                                       

whole cornmeal                                                              

 

Vegetables                                  

VEGETABLES

lima beans                                                                                          

okra                                                                                                     

raw baby spinach                                                                               

zucchini                                                                            

carrots

Fruits food group banner                                   

FRUITS

cherries

apricots                                                                                           

plums                                                                                              

nectarines                                                                                    

mangoes           

 

 Oils

OILS

nuts

olives

soybean oil

 

 

Milk

MILK

low fat milk

cheese

yogurt

 

Meats

MEATS AND BEANS

Lean cuts of pork

Lean cuts of beef

Lentil Beans 


Example of a 1,200-calorie menu[3]

 

Breakfast

1 large banana

1 cup bran cereal

1 cup fat-free milk

Herbal tea

 

Lunch

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

2 cups raw baby carrots, jicama and bell pepper strips

1 medium apple

Water

 

Dinner

Cod with lemon and capers

3/4 cup steamed green beans

1/2 cup sliced beets

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

1 nectarine

Sparkling water with lemon

 

Snack (any time)

1 small pear

 


USDA Recommendations[4]  

  • Here is an inside look at how you can eat a healthy diet based on the USDA MyPyramid system 

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Food Group Info

 

  • GRAINS- Eat at least 3 ounces of grains per day, and eat "whole" grain when possible.

  • VEGGIES- Try eating mostly dark green and orange vegetables. 

  • FRUITS- Eat a variety of different fruit, but avoid sugary fruit juices when possible.

  • OILS- Many oils are used in cooking, and some foods that are high in natural oils are:

    • nuts
    • olives
    • some fish
    • avocados 
  • 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.

  •  MEAT AND BEANS- Look for lean sources of protein.


A Few Helpful Tidbits! [5]

*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:

 

  • Dietary Guidelines for Americans

  • MyPyramid Food Guidance System

  • Healthy Eating Index

  • U.S. Food Plans

  • Nutrient Content of the U.S. Food Supply

  • Expenditures on Children by Families

  •  

Footnotes

  1. http://www.dineoncampus.com/razorbacks/
  2. http://www.mypyramid.gov/
  3. http://www.cnn.com/HEALTH/library/SA/00103.html
  4. http://www.mypyramid.gov/pyramid/index.html
  5. Fahey, T. D., Insel P. M. & Roth, W. T. (2009), Fit & Well: Core concepts and labs in physical fitness and wellness. McGraw-Hill, New York: New York. (pg.243)

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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