Strike a balance

It can be a challenge to balance caloric intake and physical activity while getting all the necessary nutrients, but every small positive change you make now has a large impact in the long run.

Check out this PowerPoint for a basic run-down of proper nutrition.

Water

    Water

    Drink plenty of water. The average person’s body is about two-thirds water. Loss of as little as two percent of your body water can make you feel sluggish and weak. High altitude, hot temperatures, and activity increase water needs. Carry a water bottle with you to help you drink the recommended nine to thirteen cups per day. 

    You know you're hydrated if:

    • You have very little thirst
    • Your urine is clear to pale yellow (Dark yellow means that you are very dehydrated and could be taxing your kidneys - Hydrate!)
    • You feel great!

    Eat more plants

            Vegetables

    5 A Day

    Eat fruits and vegetables at every meal - aim for at least five cups every day. 

    1 serving is equivalent to: 

    •    1 cup of vegetables
    •    2 cups of raw leafy greens
    •    1 piece of whole fruit or 1/2 cup of dried fruit

        ~Why not plan to enjoy at least one fruit and one vegetable at each meal - your body will thank you for it!

    Variety is important 

    Different colors of fruits and vegetables have different types of nutrients – your body needs them all! Aim for red, yellow and orange, white, blue and purple, and green varieties to keep your intake well-rounded and nutrient rich. The more vibrantly colored a fruit or vegetable is, the more nutrient-rich it is.

    In-Season

    Eating fruits and veggies in their proper season (when they are ripe) makes them the most flavorful and nutritious for your body. Not sure what's in-season? Check out this list - includes storage and preparation tips!

    Need Help?

    Want to eat more fruits and vegetables but not sure how to cook them? Here are some great videos on everything from how to chop a variety of vegetables to using a measuring cup!

    Strive for whole grains

     Whole grains vs. refined

    Whole grains and refined grains are miles away from each other when it comes to health and nutrition. Try to eat mostly whole grains to bring more healthful nutrients to your body.

                  ~ Next time you’re in the dining hall, ask for whole wheat bread, buns, pasta and tortillas – they have them, just ask!

    Want to eat more whole grains like quinoa and brown rice but not sure how to cook them? It’s easy – really! Take a look at these tips for cooking all sorts of whole grains.

    Eat fewer processed foods

    Limit sugary foods, refined grains, fried foods, and other highly-processed foods. These foods provide a lot of calories, with more salt and trans fats than less-processed alternatives. Processed food also contains fewer of the essential nutrients that a healthy body needs.

    Eat regularly

    Eat small meals spaced throughout the day to provide a steady supply of nutrients and energy. Don’t skip meals; skipping meals slows your metabolism and leads to overeating when you finally do eat.

    Great Snacks to carry with you (always!) - Don't let hunger get the best of you

    • Fresh fruit – apples and oranges are easy to transport and available at most campus eateries
    • Apple/Celery/Banana with peanut butter (works towards your daily 5, plus good protein to keep you fueled)
    • Nuts and seeds – full of protein and healthy oils – great to carry with you!
    • More healthful dark chocolate – when you just need something sweet, it’s better to have a little bit of dark chocolate than spring for a candy bar
    • The Wedge Market/ Campus Market at the Suites – Both markets offer a lot of healthy snacks – fresh fruits and veggies, nuts and trail mixes (Check out their sugar though!), beef jerky, humus, olives, crackers and cheese…

     

    Grocery shopping tips

    A healthy diet requires planning and preparation. When shopping at the grocery store, make sure to: 

    • create a grocery list to save time and increase the quality of food choices
    • don’t shop on an empty stomach; hunger can lead to extra foods in your grocery cart
    • shop on the outer perimeter where the fresh, unprocessed foods are located

    Not sure what items to choose? Check out The Environmental Working Group's Food Scoring iPhone App which scores over 80,000 products based on nutrition, ingredients, and level of processing. Stick with real, whole foods for the best score!