Nutrition and Fitness

1. Nutrition and Fitness Making Good Choices Developed by Counseling & Wellness Services

2. Why is nutrition important? • Poor diet and physical inactivity are called actual causes of death • Related to heart disease, cancer, stroke, diabetes • They’re preventable! • Food and fitness are fun! Sources: CDC, 2010; CDC, 2011; Mokdad et al., 2004; Xu et al., 2010

3. MyPlate • The new food guidelines from the USDA • Emphasis on visual portion control and getting the different food groups in each meal USDA does not endorse any products, services, or organizations

4. A Healthy Diet • Grains – whole grains, high fiber products • Fruits and Vegetables – eat a variety! 100% juices count. • Dairy – choose low- or no-fat milks (1%), cheese, and yogurts • Protein – try a variety, including seafood, beans, eggs, and lean meats. Pay attention to how they’re cooked. • It’s okay to eat some “empty calorie” foods, but keep them to a minimum and make smart choices! Source: USDA, 2011

5. The FITT Principle • Way to talk about the American College of Sports Medicine fitness guidelines • Stands for: • Frequency • Intensity • Time • Type Sources: ACSM, 2007; Yang, 2006-7

6. Challenges to Staying Healthy in College • We’re busy! • On your own • Financial limitations • Social eating • Stress

7. FOOD AND FITNESS FOR THE WIN!

8. The Rules of the Game • Get into small groups of equal numbers • Come up with an awesome health-related team name in 30 seconds. • You don’t have to answer in “Jeopardy form” • 1 representative gives the “final answer” • Be open, respectful, and have fun!

9. Choose My Plate Get Physical At UNC Be FITT NOM NOM: Eating at Carolina Healthy Heels 100 Points 100 Points 100 Points 100 Points 100 Points 200 Points 200 Points 200 Points 200 Points 200 Points 300 Points 300 Points 300 Points 300 Points 300 Points 400 Points 400 Points 400 Points 400 Points 400 Points 500 Points 500 Points 500 Points 500 Points 500 Points

10. True or false? Oils (like vegetable or olive oils) are part of a balanced diet.

11. True. Oils are NOT a food group, but they provide essential nutrients.

12. What kinds of milk are recommended by the USDA for a balanced diet?

13. Low or no-fat milks

14. In 30 seconds, draw the USDA’s MyPlaterecommendation diagram.

16. You’re finishing a (balanced) lunch in the dining hall and are grabbing a drink to take with you to class. Name 3 healthy beverage options you could go for.

17. Possible answers: - WATER - Unsweet tea - 100% juice - Others?

18. Explain the main differences between the old food pyramid and the new MyPlateMethod.

19. Primary differences: - Focus on portions - Focus on meals - No fats, oils & sweets grp. - Fewer carb/starches - Other??

20. BONUS ROUND!!! Each group has 30 seconds to list as many vegetables as possible. Group with the most gets an extra 200 points.

21. True or false? Students get free access to the gyms and recreation centers on campus.

22. True. Full-time students receive an automatic membership!

23. Name two places you can go to get fit on campus.

24. Possible answers: - Ram’s Head Rec Center - Student Rec Center - Outdoor Rec Center - Gyms (Fetzer & Woolen) - Outdoor courts - Pretty much anywhere!

25. Show me an exercise you can do in your residence hall room. Extra 100 points if you get your whole team to do it!

26. http://www.youtube.com/watch?v=vWkRCeudV5c&feature=relmfu Photo from: dev.moreheadcain.org

27. Name two barriers to physical activity that college students might face and how you might battle those barriers.

28. Possible barriers: - Stress - Time - Don’t know where to go - Don’t know how - Others? What are your solutions? 

29. Get each member of your team to write down one fitness goal for your first semester at Carolina. Make sure they are specific!

31. What does the FITT acronym stand for?

32. Frequency Intensity Time Type of exercise

33. What is the recommended number of minutes of exercise per workout for someone trying to lose weight?

34. 60-90 minutes of physical activity, five days a week of moderate intensity work outs.

35. Have someone in your group demonstrate to group members how to check your heart rate.

36. Place two fingers on the outer side of either wrist OR next to your windpipe. Count your heartbeats for10 seconds and multiply that number by 6 to get your heart rate.

37. Have everyone in the group do 8-12 • Sit ups/crunches or jumping jacks.

39. True or false? • You should exercise larger muscles before smaller muscles.

40. True! It helps work and balance opposing muscle groups. For example, if doing an upper body workout, begin with your chest and back before working on your biceps and triceps.

41. Name 3 common “empty calorie” foods or drinks that college students might consume.

42. Possible answers: - Alcohol - Soda - Candy - Dining hall desserts - Energy drinks - Others?

43. How many dining halls are at UNC-CH?

44. 2! Rams Head and Top of Lenoir

45. List 5 healthy snacks that you can keep in your room in the residence hall.

46. Possible answers: - Fruit - String cheese - Whole grain crackers - Carrot sticks - Nuts - Pretzels - Other?

47. True or false? • UNC students can receive free nutrition consultations at Counseling & Wellness Services.

48. True! Justcall (966-3658) to make an appointment.

49. Name 3 strategies for eating healthy at restaurants or in the dining hall.

50. Possible answers: - Ask for sauces on the side - Split meals with friends - Grilled is better than fried - Use the MyPlate Method - Choose sides wisely - Others?