nutrition and fitness making good choices developed by counseling & wellness services
TRANSCRIPT
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Nutrition and FitnessMaking Good Choices
Developed by Counseling & Wellness Services
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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
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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
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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
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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
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Challenges to Staying Healthy in College We’re busy!
On your own
Financial limitations
Social eating
Stress
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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!
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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
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True or false?
Oils (like vegetable or olive oils) are part of a
balanced diet.
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True.
Oils are NOT a food group, but they provide essential nutrients.
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What kinds of milk are recommended by the USDA for a balanced
diet?
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Low or no-fat milks
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In 30 seconds, draw the USDA’s MyPlate
recommendation diagram.
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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.
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Possible answers:- WATER- Unsweet tea- 100% juice- Others?
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Explain the main differences between the old food pyramid
and the new MyPlate Method.
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Primary differences:- Focus on portions - Focus on meals- No fats, oils & sweets
grp. - Fewer carb/starches- Other??
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BONUS ROUND!!!Each group has 30
seconds to list as many vegetables as possible. Group with
the most gets an extra 200 points.
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True or false?
Students get free access to the gyms and recreation centers on
campus.
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True.
Full-time students receive an automatic membership!
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Name two places you can go to get fit on
campus.
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Possible answers:- Ram’s Head Rec Center- Student Rec Center- Outdoor Rec Center- Gyms (Fetzer & Woolen)- Outdoor courts- Pretty much anywhere!
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Show me an exercise you can do in your
residence hall room.
Extra 100 points if you get your whole team to
do it!
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http://www.youtube.com/watch?v=vWkRCeudV5c&feature=relmfu
Photo from: dev.moreheadcain.org
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Name two barriers to physical activity that
college students might face and how
you might battle those barriers.
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Possible barriers:- Stress- Time- Don’t know where to go- Don’t know how - Others?
What are your solutions?
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Get each member of your team to write down one fitness goal for your first
semester at Carolina. Make sure
they are specific!
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What does the FITT acronym stand for?
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FrequencyIntensity
TimeType of exercise
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What is the recommended number of minutes of exercise per workout for someone trying to lose weight?
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60-90 minutes of physical activity,
five days a week of moderate intensity
work outs.
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Have someone in your group demonstrate to group members how to check your heart
rate.
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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.
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Have everyone in the group do 8-12
Sit ups/crunches or jumping jacks.
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True or false?
You should exercise larger muscles before
smaller muscles.
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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.
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Name 3 common “empty calorie” foods or drinks that college
students might consume.
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Possible answers:- Alcohol- Soda- Candy- Dining hall desserts - Energy drinks- Others?
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How many dining halls are at UNC-CH?
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2!
Rams Head and
Top of Lenoir
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List 5 healthy snacks that you can keep in
your room in the residence hall.
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Possible answers:- Fruit- String cheese- Whole grain crackers- Carrot sticks- Nuts- Pretzels- Other?
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True or false?
UNC students can receive free nutrition
consultations at Counseling & Wellness
Services.
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True!
Just call (966-3658) to make an appointment.
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Name 3 strategies for eating healthy at
restaurants or in the dining hall.
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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?
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Name three ways to cope with stress besides eating.
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Possible answers:- Exercise- Talk to friends- Drink water- LAUGH- Get help if needed - Others?
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Where could you get help with
time management on campus?
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Possible answers:- The Writing Center- Your RA- Academic advisor- Professors or TAs- CWS- Others?
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Every team does this question!
On a Solo cup, draw a line marking how much one standard beer is.
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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?
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Possible barriers:- Life in the residence hall- Time management- Stress- Over consuming caffeine- Other?
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Tar Heel spirit! Come up with a healthy Tar Heel Pride cheer in
three minutes- get your team to chant it loud
and proud.
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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