Nutrition:

Eating for
Optimum
Health in a
College
Setting

Presented by MyPyramid.com
and Mansfield TRiO
 Assessing Eating Behaviors
• What drives us to eat?
• Hunger
• Appetite
• Cultural and social meaning of food
• Habit or custom
• Emotional Comfort
• Convenience and advertising
• Nutritional value
• Social interactions
 Water
• Dehydration – abnormal depletion of body fluids
• The major component of blood
• Necessary for
• Electrolyte and pH balance
• Transporting cells and O2
• Recommended amount – 8 glasses/day (64 ounces)
• 50-60% of body is water

• Is bottled water better?

 Protein

• Second most abundant substance in humans

• Key to every cell, antibodies, enzymes, and hormones
• Transport oxygen and nutrients
• Role in developing/repairing bone, muscle, skin
• Vital for human life
• May need additional protein if fighting off infection,
recovering from surgery or blood loss, recovering from
burns
 Proteins
• Amino acids
• Building blocks of protein
• 20 essential amino acids must be obtained from food
• 11 non-essential amino acids produced by the body
• Link together to form
• Complete protein – supplies all essential amino acids
• Incomplete protein – may lack some amino acids, but
these can be easily obtained from different sources
• Few Americans suffer from protein deficiencies
 Carbohydrates
• Best fuel – provide energy quickly and efficiently
• Two types
• Simple sugars
• Glucose (monosaccharide) – most common form
• Fructose (monosaccharide) – found in fruits and berries
• Sucrose (disaccharide) – sources include granulated sugar, milk
and milk products
• Complex carbohydrates (polysaccharides)
• Starches – from flour, pasta, potatoes
• Stored in the body as glycogen
• Fiber
 Fiber
• Offers many health protections
• Colon and rectal cancer
• Breast cancer
• Constipation
• Diverticulosis
• Heart Disease
• Diabetes
• Obesity
• Most American eat far less than recommended
• Recommended is 20-30 grams and average is 12 grams
 Fats
• Also called lipids
• Misunderstood but vital group of basic nutrients
• Maintain healthy skin
• Insulate body organs
• Maintain body temperature
• Promote healthy cell function
• Carry fat-soluble vitamins A, D, E, and K
• Are a concentrated form of energy
 Obtaining Essential Nutrients

• Avoiding trans fatty acids

• Created by process of making liquid oil into a solid
• Increase LDL levels while lowering HDL levels
• Higher risk of coronary and heart disease, sudden cardiac death
• Found in many margarines, baked goods and restaurant deep-
fried foods
• Food labels listing no trans fasts can still contain less than 500
milligrams/serving
Reading a Food Label

Figure 9.6
Serving Size Card

Figure 9.8
Nutritional Needs for Different
Groups
 Improved Eating for the College
Student
• Variety of challenges for healthy eating
• Eating breakfast and lunch vital for keeping energy up
throughout the day
• Make lunch and bring it with you, including healthy snacks
• Will keep you from buying less healthy food on the run
• Limit sugar-heavy beverages and fried products
 Watch the Video
• http://www.youtube.com/watch?v=N2diPZOtty0 (Copy and Paste)

•With the Nutrition facts provided, explain the wear and tear
of these fatty foods. What are they harming? (3 sentences)
•Explain the causes of nausea, vomiting and weight gain.
What is the cause of his blood pressure and cholesterol
worsening? (The same answer for
both of these questions 2 sentences)
•What makes this style of eating a terrible decision for
anyone, especially those who aren’t physically active? (2
sentences)
 Questions for Critical Thinking
Give a brief opinionated answer, based off the PowerPoint and video.

• What are some common mistakes made by college

students in their lifestyle or eating habits that have an
adverse effect on their bodies? (couple different reasons)
• What are the three main food groups essential for a
successful healthy lifestyle. Why are they essential?
(explain in a couple sentences what they do for us)
• Why do you think Americans consume the most calories
per person on the planet? (think about what we have)