Healthy Eating on Campus

1. Healthy Eating on Campus Eugenia Noidou, AJ McConville & Kathleen Brain

2. So many different diets… • Veganism • Vegetarianism • Paleo • Low-carb • Juicing • Clean Eating • Blood Type • Raw Foodism • Alkaline • Food Combining • Low glycemic Index • High Protein • Low Protein • Okinawa Diet • Organic • Gluten-Free

3. Common principles of a healthy diet…. • Eat more plant foods, including fruits, vegetables and whole grains. • Choose lean protein from a variety of sources. • Limit sweets and salt. • Control portion sizes. • Be physically active. • Avoid Processed Foods!!!

6. Myths about food • Fat will fatten you • Bread will fatten you • Snacks will fatten you • Coffee is ruining your health • Thinking about food will create an obsession to eat all the time • Desert will “destroy” you • Red meat will give you a heart attack • Eggs are “bombs” of cholesterol

7. Food should enjoyed • Fear of food

8. What did you choose to drink?

9. Mediterranean Diet • In 1950, 30 year study revealed that Cretans had the lowest mortality rate, cardiovascular diseases and cancer, as well as the highest average life. • The "secret" was simple and frugal diet, which was based on plant foods, fruits, vegetables, unprocessed grains, olive oil and red Wine. The natural way of life (Working outdoors) • Scientists at Harvard University, with input from Greek scientists, configured dietary guidelines based on the principles of the traditional Mediterranean Nutrition. • This is the Mediterranean diet pyramid, which has many advantages over other standard diet. The adoption of nutritional instructions displayed on the Mediterranean Diet Pyramid has the effect of reducing the risk of diseases directly related to food.

11. Mediterranean Diet • is divided into three levels based the food frequency showing (monthly, weekly and daily basis). • is the base of the food to be consumed daily and in large quantities, while the top of is the foods that should be eaten sparsely and smaller quantities. • includes daily consumption of dairy products and the use of olive oil as the main fat diet. • emphasizes the frequencies of consumption and not in exact quantities in grams.

12. Healthful Components of Wine • Increases protein • Lowers the risk of heart disease • 57% lower risk of lung cancer • 50% lower risk of prostate cancer

13. Healthful Components of Olive Oil • Protects against cardiovascular disease • Decreased blood pressure • Protects against DNA damage in women

14. Healthful Components of Tomatoes • Contains almost entirely of water and biological substances • It is very low in calories • Contains lycopene • Prevents damage to various parts of the body

16. Resources on the IC campus: • Vegan/Vegetarian stations in Campus Center, Towers, and Terraces • Warning’s for food allergies for peanuts and other kinds of nut allergies. • Kosher Kitchen at Terraces: Provides Halal, vegetarian, vegan, Seventh Day Adventist, and otherspecial diets. • Gluten-Free dining: Gluten-free pantry at Campus Center • Gluten-Free menu’s that can be picked up and received from any dining hall upon request via phone or email

18. The Elite 8 • Milk • Eggs • Peanuts • Tree nuts • Fish • Shellfish • Soy • Wheat

19. Trends • Worldwide: • As many as 15 million people have food allergies • An estimated 9 million, or 4%, of adults have food allergies • Nearly 6 million or 8% of children have food allergies with young children affected most. • US: • In 2007, approximately 3 million children under age 18 years (3.9%) were reported to have a food or digestive allergy in the previous 12 months. • From 1997 to 2007, the prevalence of reported food allergy increased 18% among children under age 18 years.

21. Symptoms •    Hives or red, itchy skin •    Stuffy or itchy nose, sneezing or itchy, teary eyes •    Vomiting, stomach cramps or diarrhea •    Angioedema or swelling Several reactions can cause anaphylaxis: •    Hoarseness, throat tightness or a lump in the throat •    Wheezing, chest tightness or trouble breathing •    Tingling in the hands, feet, lips or scalp If you or anyone you know experience any of these symptoms, call 911 immediately

22. So why is it so hard to eat healthy while on campus?

23. So why is it so hard to eat healthy while on campus? • Expensive • Convenience • Social Pressures • Time Consuming • Access • Dorm Room Living • Fast Food Tastes Good • Late-night eating

24. Alcohol & Late Night Eating • What kind of foods do you get after a night of partying?

25. Tips & Tricks • When possible, buy in bulk • Plan your meals • Buy a reusable water bottle and save both the earth and money by filling up at water fountains on campus • Utilize the internet – Pintrest, Tumblr, Facebook & food blogs are all great sources for cheap & easy recipes and other inspirations • Build momentum – once you start eating healthier, it gets easier with each day and becomes second nature

26. End Activity • In groups of three or four, come up with a realistic meal plan for the entire week • What kind of beverages will you drink? • What foods will you buy? • What will you get from the dining hall? • How are you going to carry out these plans?