Healthy Living

1. Healthy Living Temple University Russell Conwell Learning Center Office of Senior Vice Provost for Undergraduate Studies

2. The “Freshman 15” • The Freshman 15 is a term that many students fear as they enter college. • When students start college, there are a lot of changes in their life all at once, including: a new routine, classes, people to meet, places to eat, foods to choose from, and often times, eating on the run • While a fifteen pound weight gain is not the normal, there are some key tips to think about if you are trying to prevent weight gain or get back on track if you have gained weight during the transition into college life • Not all people gain the freshman 15 if they maintain a healthy diet Text taken from www.temple.edu/nutrition_freshman_15

3. Stressing the “Freshman 15” • What contributes to the Freshman 15…. • Exposure to a large variety of food can make healthy eating difficult • One may feel stress from exams, work, and relationships • Portion control can be difficult • Late night study hours can lead to late-night snacking Text taken from www.temple.edu/nutrition_freshman_15

4. Smart Dining • The college experience involves eating on the run and a fair amount of dining out – below are some suggestions on how to beat the “Freshmen 15” • Order a half portion, kid size meal, or from the lunch menu • Cut the meal in half before you start eating, and take the rest home in a doggie bag or box • Look for meals that say low in fat, heart healthy, or healthy choice • Less healthy food choices can be balanced with more healthy ones Text taken from www.temple.edu/nutrition_dining_out

5. Be Aware of Portion Size • Portion out food before eating and put the rest away.  Out of sight and out of mind • Buy smaller bags of snack food, candy and other desserts • When the food is served, look at the amount, and decide how much of it would be healthy to eat in one sitting, and get the rest wrapped up to go • Remember to listen to your body, monitor how hungry and how full you are feeling as you eat. Text taken from www.temple.edu/nutrition_portion_size

6. Healthy Snacking Salty and Crunchy • Dry cereal or Pretzels • Baked tortilla chips or Trail mix Salty and Chewy or Smooth • Low-fat Cottage cheese (with fruit) or String cheese • Tuna, hummus or quesadilla Sweet/Chewy or Smooth • Frozen grapes or bananas or Frozen fruit bars • Dried fruit, raisins, water-ice, or instant oatmeal packets Cold/Hot Foods and Drinks • Water, skin milk, unsweetened juices • Tea, broth, hot cocoa, tortilla w/ melted cheese Text taken from www.temple.edu/nutrition_snacking.html

7. Exercise • Exercise is something that is very important to your health. It shapes your body and burns calories Five important aspects of exercise: • Agility: refers to speed and is one thing that is improved when you exercise • Endurance: how long you can last while doing an activity • Fitness: workout daily to stay healthy • Flexibility: how flexible you are, if you are able to bend and move in different ways • Strength: how strong your muscles are Text taken from www.temple.edu/nutrition_exercise.html and www.library.thinkquest.org

8. Typical Workout Plan

9. FINAL Tips • Include whole grains and fiber in your diet • Drink plenty of water • Include others in your activities such as pets or friends • Most of all have fun! • Always eat a nutritious breakfast • Eat a variety of healthy foods • Get moving… don’t be a couch potato • Participate in activities you enjoy Text taken from www.library.thinkquest.org

10. STAY HEALTHY!!!!!