Topic of the Month

Healthy Eating on Campus: October Challenge

September's Topic

Beware of the Flu!!

It’s flu season! Here are some easy tips for Prevention of
the Flu! Wash your hands often!

Wipe down gym equipment BEFORE & AFTER use!
Stay home if you feel sick!
Get vaccinated!
Cover your cough!
Eat a healthy diet!
Keep up your exercise routine!
Get plenty of sleep!
Decrease stress!
Drink lots of water!

Say BOO to the Flu!

SHS will offer flu vaccines to students during the first 2 weeks of October at several places on campus!

September Challenges

Week 1: Three Food Groups!
Week 2: Simple Switches!
Week 3: Healthy Eating on the Go!
Week 4: Choosing Better Beverages!

Week 1: Three Food Groups!

Make sure you have at least 3 different food groups in each meal throughout your day. It’s easy!!

Breakfast

Fruit Salad
• Blueberries, Strawberries, & Peaches
• Cottage Cheese
• Nuts on top

Omelet
• 2 eggs
• Spinach, Tomatoes, & Onions
• 1 Piece of Whole Grain Toast

Tip: Grab a piece of fruit on your way out the door for a healthy mid-morning snack!

Lunch

Sandwich
• Whole Wheat Bread Turkey
• Lettuce & Tomatoes
• Slice of Cheese

Salad
• Dark Leaf Lettuce, cucumber, bell peppers
• Strawberries
• Nuts
• Grilled Salmon

Tip: Always keep a bottle of water on you and full throughout the day. This will keep you hydrated and keep you away from sugary sodas!

Dinner

Stir Fry
• Bell Peppers, Mushrooms & Onions
• Chicken
• Brown Rice

Pasta
• Whole Wheat Pasta
• Extra Veggies in Marinara Sauce
• Grilled Shrimp in Marinara Sauce

Week 2: Simple Switches!

Try to Make 2 Simple Switches each day. What are simple switches? Simply switch an otherwise unhealthy option for something healthier! It’s easy!!

Instead of Getting...	Try...
Fries	Side Salad
White Bread or Pita	Whole Wheat Roll or Pita
Pepperoni Pizza	Combo with Veggies
Burrito	Burrito Bowl
Cheese & Sour Cream	Avocado & Extra Salsa
Mayonnaise	Mustard or Hummus
Fried Rice	Steamed Rice
Soda	Water

Need more healthy tips? Try these!
• Get your dressings and sauces on the side.
• Eat half of your meal now and half later.
• Order smaller drink sizes.
• Make your sandwich, pita or burrito a salad.

Week 3: Healthy Eating on the Go!

Pack healthy snacks and mini meals for each day of the week. Avoid restaurants and vending machines!

Your body needs food every 3-5 hours for sustained energy throughout the day! So this week, instead of hitting up that vending machine or your favorite mid-day fast food snack, pack some healthy energy-packed snacks in your own bag!

Snack Ideas! These choices are easy to carry and great to much on! Try a few of these each day of the week!

Proteins!

Hard boiled eggs
Cottage Cheese
Edamame
String Cheese
Almonds
Soy Nuts
Peanut Butter Sandwich

Vegetables!

Baby Carrots
Sliced Cucumber
Celery Sticks
Cherry Tomatoes
Cut Broccoli

Fruits!

Apple
Banana
Dried Fruit like Apricots or Cranberries
Grapes
Orange
Applesauce

Grains!

Whole Grain Pita’s
Whole Grain Crackers
Popcorn
Instant Oatmeal
Baked Chips
Low Fat Granola Bars

Week 4: Choosing Better Beverages!

Quick tips for choosing better beverages:

Go with a smaller size.
If you’re drinking something like a flavored coffee, soda or smoothie, chances are the smaller size will satisfy your craving just as much as the bigger drink would.
Remember empty calories
Sodas are filled with empty calories! These calories do not provide any useful energy for your body! Drinking just one non-diet soda a day for a year can add as much as 15 pounds per year!
If you can, get low-fat/no-fat options
When it comes to smoothies, flavored coffees or milk try to go with the low-fat or no-fat options! Chances are you won’t even be able to tell the difference.
High Sugar
High sugar drinks only provide short term bursts of energy. These drinks will leave you drained in the end.
Beware of Caffeine & Energy Drinks!
Caffeinated drinks are diuretics robbing your body of water instead of providing it.

Try these!

Green Tea
When you need a quick pick-me-up, try Green Tea! Green Tea has less caffeine but still provides a quick boost of energy. Plus, as an added bonus, Green Tea provides your body with powerful antioxidants to keep you healthy!
When in doubt, always choose water!
The human body is made up of 85% water. If you tend to have a hard time drinking just plain water, try these quick tips:

Personalize your H2O bottle!
Carry around a reusable water bottle. Not only is this good for the environment, but having it constantly with you will remind you to drink up and refill!

Infuse your water!
If you get bored with plain water, infuse it like the spas do! You can use fresh citrus fruits like lemon, lime, grapefruit, or oranges; or try peeled ginger or cucumber. Various herbs also work! Try mint for a refreshing flavor!

Feel like a soda?
Try adding a splash of juice to sparkling water! This will quench your sweet tooth as well as give you the carbonation you crave

Last update: 10/1/09