Give a
“hoot”
about your
nutrition!
Proper Nutrition Can:
• Increase energy & stamina
• Improve focus and memory during class
• Decrease risk of infection & support
immune function
• Weight management
• Decrease risk of chronic illnesses including
heart disease & diabetes
• Improve quality of sleep
• And more!
FRUITS & VEGGIES
Benefits
•
•
Low in fat, sodium, calories,
cholesterol free
Good source of essential nutrients
that are under-consumed such as
potassium, fiber, Vitamin C, folate
• Fiber: Lowers cholesterol, and
risk of heart disease. Improves
bowel function, helps you feel
full
• Vitamin C: growth and repair of
body tissues
• Vitamin A: Healthy eyes/skin
How much should I eat?
At least 2 servings per day
1 cup = 1 serving
• 1 small apple
• 1 cup grapes, strawberries, broccoli
• 1 cup 100% fruit juice or tomato juice
• ½ cup dried fruit
•
•
•
Eat more fruit & veggies by:
Add fruit to cereal/oatmeal & veggies
to soups
Have a salad with dinner
Healthy Snacks
• Apple slices with peanut butter
• Peaches or Berries with yogurt
• String cheese and a pear
• Baby carrots & Hummus
On a Budget?
•
•
•
•
•
<
Buy in season
Buy frozen fruits and berries to
use in oatmeal, and smoothies
Shop at farmer’s markets
Canned fruits/veggies
On average, these fruits are
$1 per serving:
strawberries, kiwi, grapefruit,
peaches, grapes, mangos, plums,
ears, oranges, apples, bananas,
watermelon*
*Source: USDA: http://www.ers.usda.gov/media/133287/eib71.pdf
Grains
Benefits
•
•
Energy!
Good source of essential nutrients
such as fiber, B vitamins, folate,
iron, magnesium, selenium
• Fiber: Lowers cholesterol, and
risk of heart disease. Improves
bowel function, helps you feel
full
• B Vitamins: unlock energy during
metabolism
• Selenium – immune support
How much should I eat?
6-8 servings/day (3-4 should be whole
grains
1 serving
• 1 packet instant oatmeal
• 1 slice of bread
• ½ cup cooked rice or pasta
The typical bagel = 4 servings!
Whole grain v. Refined grain
•
•
Whole grains have more minerals and
nutrients that refined grains lack
Look for ingredients like these:
• Brown rice
• Oatmeal/rolled oats
• Whole grain ______
• Whole wheat, rye, oat
Get more whole grains
•
•
•
•
Whole grain cereals, english muffins,
or oatmeal for breakfast
Use whole grain bread for
sandwiches
Whole grain pasta/spaghetti/rice
Whole grain snacks
• Popcorn (go easy on
butter/salt)
• Snack on low sugar whole grain
cereals
• Whole grain crackers
Proteins
Dairy
Benefits
Benefits
Proteins build muscles, bones, cartilage,
skin, enzymes, & hormones
• B Vitamins: unlock energy during
metabolism
• Zinc: immune support
How much should I eat?
5 ½ to 6 ½ “ounces” per day
Examples of 1 “ounce”
• 1 egg
• ½ ounce of nuts
• 1 ounce cooked beef/poultry
• 1 sandwich slice of turkey
Most Americans eat well over the recommended daily
allowances (RDA)
Experts Recommend…
•
•
8 oz. per week of seafood for Omega-3
Fatty acids that reduce the risk of
heart disease and promote brain
function
Choosing lean, low fat proteins like
poultry
Calcium & Vitamin D for healthy bones
and teeth
How much should I eat?
3 cups per day
Examples of 1 “cup”
• 1 cup milk
• 1 container yogurt
• 1/3 cup shredded cheese
• 1 cup pudding made with milk
Experts Recommend…
•
•
•
Choose low-fat choices like skim
(nonfat) milk (even in your lattes)
Low/non-fat cheeses
Have sugar-free or low-fat puddings
made with milk for dessert
Lactose Intolerant?
Consume calcium-fortified juices, cereals,
breads, almond milk, canned fishes, and
leafy greens
Healthy
Snacks
Healthy snacks can help tide you over until
the next meal time, and can help you make
better food choices at meal time so you
choose with your brain and not with your
hunger.
Healthy Eating
Tips
•
Easy, on-the-go snacks
•
•
•
•
•
walnuts and dried apricots
cherry tomatoes with string cheese
100% whole grain crackers with
hummus and cucumber slices
Greek yogurt w/ a drizzle of honey
honey whole wheat pretzels and
apple slices
Snack Tips
•
•
•
•
Aim for 200-300 calories
Try to include a fruit/veggie and a
complex carbohydrate
Avoid simple sugars
Pre-make a weeks worth ahead of
time for convenience
•
•
•
Read nutrition labels
• Look for products low in fat,
sodium, and added sugars
• Stock up on products with fiber
and that are good sources of
calcium and other vitamins and
minerals
Reach for healthy snacks like fruits and
veggies, whole grain crackers, and lowfat dairy foods while studying.
Avoid sugary snacks
Get in touch with your hunger cues
NEED MORE HELP?
Make an appointment with the campus
dietitian, Etty Baker.
[email protected] | (561) 297-4512
| www.fau.edu/campusrec
1 serving of nuts (protein)
1 serving of hummus
1 serving of beef or poultry
1 serving of cooked vegetables
1 serving of cooked pasta
1 serving of breakfast cereal
1 serving of fruits like
apples/oranges/strawberries
1 serving of beans
1 serving of rice
1 serving of blueberries
Brought to you by:
[email protected] | (561) 297-1048 | www.fau.edu/owlscare