HEALTHY EATING FOR A
HEALTHY ~LIFE~
Ashley Backus, RN
Why Eat Healthy?
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Have more energy
Maintain a healthy weight
Prevent Disease
Think more clearly
Age gracefully
First things First
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Eat more Vegetables
Eat more Fruit
Eat Whole Grains
Eat healthy Oils
Eat Protein from good sources
Drink Plenty of Water
Fruits and Vegetables –
The More the Better
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Shoot for a MINIMUM of 5 cups a day
Variety is the spice of life… Different fruits and
vegetables have different nutrients, and it’s usually
grouped by color (carrots and sweet potatoes have
similar nutrients) – all of them are important for
your health!
Taste the Rainbow:
More color = More Variety = Better Health!
Fruits and Vegetables –
The More the Better
• Resolve to eat 1 fruit and 1 vegetable
at each meal – do it for your body! This
is the only one you get!!
• Check your plate – do you have a few
fruits and veggies on there? If not:
• Add some baby carrots
• Try a salad
• Grab an apple
• Get some veggies with dip on the
side
• Ask for extra veggies - no added
cost at most places on Campus
Grains: Whole vs. Refined
Whole Grains are full of healthy
nutrients – Fiber, B-Vitamins,
Potassium, Selenium, Magnesium…
Refined flour has had most of the
nutrients taken out to increase
shelf-life…Fresh is a good thing!
Next time you’re in the Dining Hall, ask for Whole Grain Bread, Buns,
Tortillas, and Pasta – They have them! You just have to ask
Healthy Oils and Fats
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Fats are important for your body – they are a
main building block of your cells!
~ Make your cells out of good quality oils!
Good oils are found in:
Nuts, seeds, avocados, fish,
olives/olive oil, coconut oil…
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Protein
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Most Americans get plenty of protein in their diet, but
getting protein from a variety of sources (not just meat)
is best for your body. Try to get protein from:
Nuts and seeds
 Fish
 Lean Meats
 Eggs
 Beans
 Low-fat Dairy
 Certain Grains (Quinoa, Amaranth,…)
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Dairy and Other Calcium
As you can see, there are many
ways to get calcium into your
~ daily diet ~
The Possibilities are Endless ~
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Oatmeal (whole grain) with Fruit, Nuts and Seeds
(Protein, good oils)
Sliced Vegetables with Humus (Protein)
Salmon (protein, oils) with roasted veggies and
Quinoa (whole grain, protein)
Whole-grain bread loaded with humus or tuna
(protein) and a variety of vegetables
Whole wheat pasta with red sauce, a variety of
veggies and lean meat
Timing & Snacks
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Snack Ideas:
-Fresh Veggies dipped
in humus or ranch
-Nuts and seeds
-Fresh Fruit
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-Apples/Celery/
Banana with peanut
butter
-Unsweetened
Applesauce
-Cheese Stick
-Beef Jerky
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Your metabolism is like a fire – feed it
regularly so the fire never goes out (and you
don’t get grumpy)
Eat every 2-3 hours or before you get too
hungry. Carry snacks with you so you never
run out of fuel! (See side bar for some good
healthy options)
Remember – high sugar/white flour foods
will give you a spike of energy – and then
bring it CRASHING DOWN
Healthy Hydration
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In our beautiful ARID High Desert…It’s really
easy to get DEHYDRATED
Headaches, Fatigue, Irritability
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If you are Hydrated, you will have:
Very little Thirst
 Clear/light yellow urine
 A better functioning internal system!
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Carry a
Water
Bottle –
Keep
Hydration
Handy!
Try to fill your plate to look like this…
Half of your plate
Should be Veggies
And Fruits!
 Most of your
Grains should be
WHOLE GRAINS
 Protein should be
From a variety of
sources
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