Nutrition and FitnessMaking Good Choices

Developed by Counseling & Wellness Services

Poor diet and physical inactivity are called actual causes of deathRelated to heart disease, cancer, stroke,

diabetesThey’re preventable!

Food and fitness are fun!

Why is nutrition important?

Sources: CDC, 2010; CDC, 2011; Mokdad et al., 2004; Xu et al., 2010

MyPlate The new food guidelines from theUSDA

Emphasis on visual portion controland getting the different food groupsin each meal

USDA does not endorse any products, services, or organizations

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

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

Challenges to Staying Healthy in College We’re busy!

On your own

Financial limitations

Social eating

Stress

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!

Get PhysicalAt UNC

NOM NOM: Eating at Carolina

Healthy Heels

100 Points

200 Points

300 Points

400 Points

500 Points

100 Points 100 Points 100 Points 100 Points

200 Points 200 Points 200 Points 200 Points

300 Points

400 Points

500 Points

300 Points 300 Points 300 Points

400 Points 400 Points 400 Points

500 Points 500 Points 500 Points

Be FITTChoose My Plate

True or false?

Oils (like vegetable or olive oils) are part of a

balanced diet.

True.

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

What kinds of milk are recommended by the USDA for a balanced

diet?

Low or no-fat milks

In 30 seconds, draw the USDA’s MyPlate

recommendation diagram.

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.

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

Explain the main differences between the old food pyramid

and the new MyPlate Method.

Primary differences:- Focus on portions - Focus on meals- No fats, oils & sweets

grp. - Fewer carb/starches- Other??

BONUS ROUND!!!Each group has 30

seconds to list as many vegetables as possible. Group with

the most gets an extra 200 points.

True or false?

Students get free access to the gyms and recreation centers on

campus.

True.

Full-time students receive an automatic membership!

Name two places you can go to get fit on

campus.

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

Show me an exercise you can do in your

residence hall room.

Extra 100 points if you get your whole team to

do it!

http://www.youtube.com/watch?v=vWkRCeudV5c&feature=relmfu

Photo from: dev.moreheadcain.org

Name two barriers to physical activity that

college students might face and how

you might battle those barriers.

Possible barriers:- Stress- Time- Don’t know where to go- Don’t know how - Others?

What are your solutions?

Get each member of your team to write down one fitness goal for your first

semester at Carolina. Make sure

they are specific!

What does the FITT acronym stand for?

FrequencyIntensity

TimeType of exercise

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

60-90 minutes of physical activity,

five days a week of moderate intensity

work outs.

Have someone in your group demonstrate to group members how to check your heart

rate.

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.

Have everyone in the group do 8-12

Sit ups/crunches or jumping jacks.

True or false?

You should exercise larger muscles before

smaller muscles.

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.

Name 3 common “empty calorie” foods or drinks that college

students might consume.

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

How many dining halls are at UNC-CH?

2!

Rams Head and

Top of Lenoir

List 5 healthy snacks that you can keep in

your room in the residence hall.

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

True or false?

UNC students can receive free nutrition

consultations at Counseling & Wellness

Services.

True!

Just call (966-3658) to make an appointment.

Name 3 strategies for eating healthy at

restaurants or in the dining hall.

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?

Name three ways to cope with stress besides eating.

Possible answers:- Exercise- Talk to friends- Drink water- LAUGH- Get help if needed - Others? 

Where could you get help with

time management on campus?

Possible answers:- The Writing Center- Your RA- Academic advisor- Professors or TAs- CWS- Others?

Every team does this question!

On a Solo cup, draw a line marking how much one standard beer is.

What are two barriers you might face in college to

getting the recommended 7-9 hours of sleep most

nights, and what are possible solutions to

those barriers?

Possible barriers:- Life in the residence hall- Time management- Stress- Over consuming caffeine- Other?

Tar Heel spirit! Come up with a healthy Tar Heel Pride cheer in

three minutes- get your team to chant it loud

and proud.

Resources MyPlate

www.choosemyplate.govCheck out the menu planner!

Counseling and Wellness Services http://campushealth.unc.edu/cws Free nutrition consultations

Campus Recreation http://campusrec.unc.eduFree group fitness classes