WEST CHESTER UNIVERSITY

STUDENT SUCCESS INITIATIVE

HEALTHY EATING ON CAMPUS

Amanda Tome, BS-NDTR

April 13, 2017
Healthy Eating
• Why should I?
• What is it?
• How do I do it on campus?
Test your knowledge…
Benefits of Healthy Eating

Improved academic performance

Improved athletic performance
Weight loss or maintenance
Reduced risk of illness
Reduced risk of developing a chronic
disease
Healthy skin, hair, nails & eyes
Healthy Eating: MyPlate
Healthy Eating: Food Groups
Vegetables
o Many nutrients!
o 2 ½ -3 cups/day
o Subgroups:
• Dark green - broccoli, greens, spinach, lettuce
• Red/orange – carrots, sweet potatoes, tomatoes, pumpkin
• Beans – chickpeas, kidney, black, & soy beans
• Starchy – corn, green peas, white potatoes
• Other - green beans, cauliflower, celery, mushrooms
o 1 cup =
• 1 cup raw, cooked, juice
• 2 cups raw leafy greens
• 12 baby carrots
• 1 med. potato (2 ½” dia.)
 Healthy Eating: Food Groups
Fruit
o Many nutrients!
o Eat a rainbow!
o 1 ½ - 2 cups/day
o 1 cup =
• Small apple (2 ¼” dia.)
• Large banana (8-9” long) orange (3 1/16” dia.)
• 32 seedless grapes, 8 large strawberries
• ½ cup dried fruit
• 1 cup 100% fruit juice
• 8 oz. applesauce (2 snack cups)
Healthy Eating: Food Groups
Grains
o 6 – 8 oz./day
o ≥ ½ whole-grain
o Fiber, B vitamins & iron!
o 1 oz. =
• 1 slice of bread
• ½ cup cooked rice, pasta, oats
• ¼ large bagel
• 6” tortilla
• 1 cup cold cereal (flakes or round)
• 3 cups popcorn
Healthy Eating: Food Groups
Protein
o 5 – 6 ½ oz./day
o Lean meat, poultry, fish, & plant sources
o 8 oz. seafood per week
o Iron, zinc, B vitamins
o 1 oz. =
• 1 oz. meat, poultry, fish
• ¼ cup cooked beans/peas
• 1 egg
• 1 Tbsp. nut butter
• ½ oz. nuts/seeds
• 2 Tbsp. hummus
• 2 oz. tofu
Healthy Eating: Food Groups
Dairy
o Choose low-fat or non-fat
o Calcium & Vitamin D!
o 3 cups/day
o 1 cup =
• 1 cup milk, soymilk
• 8 oz. yogurt
• 1 ½ oz. hard cheese
• 2 oz. American, cottage cheese
• 1 cup frozen yogurt
MyPlate Key Messages
o All food & beverage choices matter
• Focus on variety, nutrient density, & amount
o Choose foods and beverages with less saturated
fat, sodium, and added sugars
• < 2,300 mg sodium
• < 10% saturated fat
• < 10% added sugars
o Make small changes
• Shift to healthier food & beverage choices
 Healthy Eating on Campus

Don’t skip meals; eat breakfast

Be mindful; choose foods wisely
Stock room/fridge with healthy foods
Ask parents to send nutritious non-perishable
foods in care packages
Keep non-perishable snack in backpack
Fill ½ your plate with vegetables & fruit
Drink water – carry a reusable bottle
Avoid excessive alcohol & caffeine
Healthy Eating on Campus

Lawrence Dining Hall

 Lindsay’s Garden
 World Cuisine
 Soup & Salad Bar
 Allergen-Friendly Zone
 Rice Bowls
 Fresh Fruit Bar
 Breakfast
Larry’s Market
 Eggs, yogurt, granola, nuts
 Soy/almond milk
Healthy Eating on Campus

Ram’s Head
 Lindsey’s Market
 Premade salads &
sandwiches
P.O.D.
 Premade salads &
sandwiches
Einstein Bros. Bagels
 Breakfast sandwiches
 Fruit cups
 salads
Cooking Demo
• 5 minute Vegetarian
Burrito Bowl

• Microwave Breakfast
Cookie in a Mug

• Microwave Scrambled Eggs

Resources
• MyPlate
https://www.choosemyplate.gov/
• SuperTracker
https://www.choosemyplate.gov/tools-
supertracker
• Healthy Dining Finder
http://www.healthydiningfinder.com/home
• Food & Nutrition Information Center:
http://fnic.nal.usda.gov
THANK YOU
QUESTIONS?