Healthy Eating on Campus. & easy prep ideas for at home!

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Sarah Price
5 years ago
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1 Healthy Eating on Campus & easy prep ideas for at home!

2 Choose Health not Headaches! What is Healthy Eating? What are the options on Campus? What are other economical options? What are some other resources? Where can I go for help?

3 What is Healthy Eating? Feeding your body with the fuel necessary to be able to physically exert yourself, think and communicate clearly, and for your body to use nutrients to fight disease and other illness / conditions.

4 What is Healthy Eating? Eating when you are hungry, or if you don t experience physical hunger, eating small meals a few times a day at regular intervals

5 What is Healthy Eating? Consuming whole foods such as Vegetables, Fruits, whole grains, plant based fats and oils, lean meat or protein rich plants.

6 What is Healthy Eating? Consuming little to no processed (manufactured) foods

7 What is Healthy Eating? Choosing beverages that hydrate and provide nutrients or electrolyte balance

8 Good: Sub on whole grain bread with lots of veggies, mustard or balsamic dressing, small amount of cheese, with or without meat.

9 Better: Half sub on whole grain bread, grilled chicken or steak or vegetarian, lots of veggies, mustard or balsamic dressing, no cheese, avocado. Small veggie soup on the side if still hungry.

10 Steer clear of: mayo and fatty / sugary dressings, white breads, highly processed meat, double cheese, soft drinks / pop/ iced tea / Fruitopia / etc., chips and cookies.

11 Best Choice overall: make your sub a salad and skip the bread. Load the veggies, avocado, grilled meat, and balsamic dressing or just olive oil and vinegar.

12 Good: individual pizza with lots of vegetables.

13 Better: individual pizza with lots of veggies, light on the cheese and whole grain crust.

14 Best: Individual pizza, whole grain or thin crust, no cheese, split in half and shared with a friend along with a shared salad with protein from somewhere else.

15 Good: Beverages: Tea, coffee, iced coffee with milk, iced cap. With milk Food: egg white and sausage English muffin, Bagel Belt, mixed berry oatmeal, hash browns, grilled fajita wrap, veg/chick/turk soup, chili, sandwiches/panini, plain croissant, potato wedges.

16 Better: Coffee/Tea Black, swap cream for milk or soy, honey instead of sugar, hold the cheese, butter on the side, grilled chicken snack wrappers, whole grain bagel, sandwiches on whole grain bread / wrap

17 Best: oatmeal with fruit and yogurt parfait, water, herbal tea, egg only no bread, hold the dressings, or ask for on the side, wraps with lots of veggies and grilled meat, salad

18 Best choices: vegetable based salads with little to no dressing, veggie based sandwiches on whole wheat, Greek yogurt no sugar, hummus and veggies, fruit, hard boiled eggs, sushi Grab & Go Falcon s Nest

19 What to avoid: salads with little to no veg, think that are cream / mayo based, loaded sugary dressings, white bread, processed deli meat, read labels for sugar Grab & Go Falcon s Nest

20 Good: veggie or chicken burger with whole grain bun and lots of veggies with side salad or extra veggies

21 Best choice: no bun, grilled wraps, rice bowls, water

22 Best choice: grilled chicken, bunless, lots of veggies, eggs, small portion of breakfast meats along with fruit or veggies

23 Best Choice: veggie or tomato based broth, Beans or meat, lots of veggies Avoid creamy or pasta based

24 Best: salads with grilled meat or vegan options, ask for oil and lemon in container for dressing, lean meats and lots of veggies Avoid juice and sugary sauces

25 Best Choice: light on the gravy say quick drizzle, no cheese or a ¼ of the amount, lean meats and veggies on top or on the side

26 Choose lots of rich in colour veggies, plant based proteins like nuts/seeds/beans, avocado/olives instead of cheese, lime/lemon and oil for dressing, lean meats

27 Vegetable Based, lean meats that are seasoned but not loaded in sauce, whole grains Avoid: white pasta, sugary/creamy sauces, white breads and breaded meat

28 Best choice: seaweed wrapped with lots of veggies and or lean meat such as fish or chicken Avoid: loaded with white rice, sugary sauces or dips, ginger

29 Best choice: Herbal tea, black coffee or with 1% milk/soy milk, fruit and yogurt, whole grain oatmeal (no sugar), whole grain bagel with butter/honey

30 Avoid: whipped cream, white breads, sugary baked goods

31 Best choices: fruit and yogurt, chia pudding, grilled wraps, whole grain sandwiches and protein balls.

32 Juice and smoothies Post workout only and with a protein boost. These are 25-45g of sugar Avoid bars with sugar

33 Best Choice: whole grains (brown rice or wraps), black beans, loaded veggies, avocado, avoid sauces, little to no cheese, lean meats like chicken and fish or extra beans

34 Best choice: coffee and tea/herbal tea black or milk/soy milk Avoid treats or seemingly healthy muffins Grinder s

35 Seven Seas International Fare Best choice: whole grains (brown rice, quinoa) or veggie base, lots of veggies and lean meat/beans, olive oil, soy/teriaki avoid sugary sauces and dips, white pasta

36 Thin crust whole grain bread or wraps, grilled meat or lean deli meats such as turkey, roast beef or chicken, tofu, tempeh, light on the cheese like feta or no cheese, lots of veggies, olive oil or avocado or small amount of butter, mustard, fruit on the side or side of cucumber and tomatoes.

37 Avoid: white breads and wraps, mayo and creamy dressing, margarine, sugary sauces and dressings, high sodium pickles, fried/breaded foods.

38 Sunny s breakfast and Grill Best Choice: eggs, egg whites, fresh fruit, veggies, bun-less burger or breakfast sandwich and ask for lettuce to wrap it, lean meats, no cheese, top grilled meat on salad from salad bar, small fries with mustard, whole grains or whole grain bread

39 Sunny s breakfast and Grill Avoid: super sized orders, white bun, fatty meats, ketchup, soda pop or other sugary drinks, deep fried/breaded meats or vegetables

40 Best choice: Salad with lean meats, fish tacos with salad, lean meat with rice and vegetables with little to no sauce, bun-less/ask for lettuce wrap, beer and red wine.

41 Avoid: sugary sauces, ketchup, breaded/deep fried, over-eating with 2-3 course meal, sugary drinks, milk shakes, desserts

42 Falcon s Nest, Variety and Pharmacy Best choice: look for bars with no sugar, or very little cane or coconut sugar, sweetened with honey or maple syrup, whole grains, trail mix (nuts/seeds/dried fruit), sugar free gum and mints

43 Falcon s Nest, Variety and Pharmacy Avoid: bars that list sugar as the first few ingredients, chips/crackers, candies, sugary mints and gum, chocolate bars, low cal or 100 cal treats.

44 Choose water, corn chips, mustard and no bun or eat very little bun This could be a choice once or twice in the semester but not weekly or daily

45 Make a gourmet meal from scratch and take it home to eat and for leftovers!

46 Other economical options Fruit: apples, oranges, frozen fruit, grapes, Vegetables: baby carrots, broccoli/cauliflower, cukes, peppers, romaine lettuce, radishes, snap peas, canned veggies, frozen veggies.

47 Other economical options Hummus Canned: veggies, beans, lentils, split peas, meat (packed in water) Rice or puffed cakes, triscuits Bulk store: raw / natural nuts & seeds, oats, dried fruit, hemp powder, ground flax, dried vegetable soup flakes

48 What are some other resources? search: nutrition, healthy eating, fitness, exercise for my articles Look under Wellness: Physical Wellness

49 Where can I go for help? sign up for nutrition coaching or group training programs FSU Counselling & Accessibility Services London Middlesex Health Unit

50 Questions? Feedback survey: Healthy Eating on Campus

Sample Meal Plans. Sample Meal Plan HIIT training in the AM and Weight Lifting in the PM

Sample Meal Plans. Sample Meal Plan HIIT training in the AM and Weight Lifting in the PM Sample Meal Plans Since everyone has different calorie needs you will need to adjust these plans to fit into your requirements. This is just a general guideline for you to follow. You should eat 5-6 smaller