A College Student’s

Gourmet Feast

IntroductionAUDIO

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AUDIO Introduction.1

C H A P T E R 1

Statistics/ Facts of College students

What is Health? Health can be defined as a condition of physi-cal, mental, and social well-being and the absence of disease or other abnormal condition.

Eating well has to be balanced. Choose foods from the grain group, fruits and veggies group, dairy and protein group. Also you can eat some other foods that don’t fit in anywhere.

Eating well today is important for your long-term health and from preventing disease.

An average college student’s consumption of calories per day, varies by their body, height, sex and weight. Roughly a college student should consume between 1600 to 3500 calories per day.

About 50 to 60 percent of your calories should include foods rich in carbohydrates, such as breads, cereals, rice and pasta. 10 to 20 percent should come from protein-rich foods, such as meat, dairy products and legumes. The remaining 20 to 30 percent of your calories can come from tasty foods products called fat.

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C H A P T E R 2

Eating on campus Versus Off- Campus

Is the Freshmen 15 a myth or reality? "Freshman 15" is a term commonly used to refer to weight gain during a student's first year of college. While there are students who gain significant amounts of weight during freshman year, recent studies have shown that the average amount of weight gained is only 2-3

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pounds - and, people of the same age who didn't go to college also gained a similar amount of weight. Also in studies, the aver-age amount of weight gained throughout the college years to-taled less than 15 pounds. Your choices on campus are limited to what the school in serv-ing on a daily basis, making your decisions on campus a little more limited. If you are living off-campus, you have total control of your daily intake and you are responsible to do your own food shopping. Being away from home also presents an issue of self control, while you are home your parents are regulating most of the food you eat on a daily basis. Many students have varying schedules and may eat at irregular times or skip meals - which can cause them to overeat later because they are overly hungry.

Not every college stu-dent is necessary going to gain a lot of weight from eating on campus, colleges provides healthy food serv-ices on campus as well. It depends on the portions of food that you are eat-ing at a time, whether you are on or off campus.

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MOVIE 2.2 What to eat....

C H A P T E R 3

Dieting

Before you decide to diet, you should check with your doctor as to found out where you stand in terms of your BMI. What is your BMI? Your Body Mass Index is a useful index to assess whether you weigh more than you should. Being overweight can put you at risk for developing many health problems, such as high blood pressure, diabetes, cancer and heart disease. The for-mula for losing weight is based on the balance between calories taken in and calories burned.

Recording the foods you are eating is a good method of diet-ing to make you feel more conscious of what you are eating. If you didn’t know, 1 pound is equivalent to 3500 calories, which means by eliminating 500 calories a day you will be able to lose a pound over a week! If you try to starve your body, while dieting you are actually sabotaging your weight loss by inadvertently low-ering your metabolism. This will slow the amount of calories you are burning at a time.

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C H A P T E R 3

Dieting

Skating to classes or riding a bike is good form of exercise to do on campus. Join an intramural sports team, it may be a sport you play really well or something new. Sign up for a PE class. Most colleges offer a variety of classes from weight lifting to gymnas-tics. Working out at the gym is always the best solution for diet-ing. Work hard on your cardio exercises to help get your body in better condition, physically and mentally.

If you believe you can lose the weight and push yourself to the limit, you can achieve your weight loss goal. There are other activities you can do on or off campus: Washing and waxing a car, walking in the mall, shoveling snow, raking leaves or sweep-ing, playing touch football and cleaning a closet.

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C H A P T E R 4

101 Workouts

Going to the gym is always a hard thing to do on a consistent basis, so why not have the gym come right to you in your own home. There are 4 basic cardio workouts to keep your body in the best shape. A great program to follow is Insanity. It is a high performance set of workout videos that will guarantee results within weeks. Col-lege students are following these set of workouts and in the video above, there is a small demonstration of the workout’s involved.

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Basic Workout at Home

C H A P T E R 5

Eating Disorders have been diagnosed in women and approxi-mately eight in ten float in and out of what’s termed disordered eating.

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EATING DISORDER

MOVIE 5.1 BULIMIA (NO AUDIO)

• Disordered Eating is a a behavior pattern that is a result of py-schological problems having to do with self-esteem, control, con-flict resolution, and power.

• Eating disorders often begin as an ordinary attempt to lose weight. As you lose weight and change your appearance, you feel like you have the power and control to change your identity.

• Types of Eating Disorders: I. Anorexia- Anorexia nervosa is a psychological disorder in

which you purposely lose weight as a result of dieting, but the dieting gets out of control. Signs of Anorexia nervosa can be, intense fear of being “fat” or gaining weight, frequent weigh-ing, denies hunger, develops ritualistic eating habits, such as cutting food into little pieces and someone who try’s to be a perfectionist.

II. Bulimia- It is characterized by bingeing, or eating a large amount of food (anywhere from 1000 to 50,000 calories) in a short period of time. The bulimic then purges to get rid of the food. Signs of Bulimia can be, preoccupation with food, weight, and appearance, eating large volumes of food and then “gets rid” of it by vomiting, fasting, exercising, or taking laxatives, making excuses to go to the bathroom after eating and constant feelings of hunger.

III. Bing Eating- It is characterized by the consumption of large quantities of food, unlike Bulimia people don’t purge. Signs of Binge eating can be, weight gain or obesity, stomach and digestive problems, eats quickly and eats when not physically hungry or binge eats.

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C H A P T E R 6

The Best Part of College

Alcohol is the drug of choice for many college students. After a long stressful week of classes, alcohol is the best way to release all the stress and pressure from the week. College students purchase an estimated 430 million gallons of alcoholic beverages, includ-ing 4 billion cans of beer. Drinking is classified in two categories,

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a moderate drinker and a binge drinker. A moderate drinker for a female is considered to drink about one drink per day and a male drinker will consume two drinks per day. Binge drinking is defined as drinking five or more drinks in a row at one sitting for men and four or more in a row for women. So what does all this drinking do for your nutrition? Alcohol contains a lot of calories! Alcohol triggers your body to become hungry, which causes you do gain more weight than just from drinking. So just when you thought that drinking was adding weight to your body, try con-suming a delicious slice of pizza at 2am. The next time you de-cide to consume alcohol, think about drinking less and possibly a lighter beer with less calories.

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C H A P T E R 7

Did you learn anything?I hope by now, you are thinking about changing your lifestyle. College is suppose to be a fun and learning experience but it only takes 4 years of your life to make a major impact on your nutri-tion and fitness. Being healthy is a great feeling and will have a major impact on the rest of your life. This book wasn’t created to not make you fear food, but it was made to help reinforce that will a little exercise and a well balanced diet, it will help make your college experience that much better!

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