{"id":72451,"date":"2016-08-24T22:37:03","date_gmt":"2016-08-25T02:37:03","guid":{"rendered":"http:\/\/madisoncountycourier.com\/?p=72451"},"modified":"2016-08-23T22:40:33","modified_gmt":"2016-08-24T02:40:33","slug":"healthy-eating-tips-for-college-students-2","status":"publish","type":"post","link":"https:\/\/madisoncountycourier.com\/?p=72451","title":{"rendered":"Healthy Eating Tips for College Students"},"content":{"rendered":"

\"american-heart-logo-black\"<\/a>The American Heart Association\/American Stroke Association encourages college students to maintain a heart-healthy lifestyle.<\/em><\/p>\n

Heading back to school and dreading the all-you-can-eat cafeteria? First year and fearing the \u201cFreshman 15\u201d?\u00a0 Staying healthy in college is more than just fitting into your skinny jeans\u2014it can seriously help you later on in life.<\/p>\n

Why care now, you ask?\u00a0 The American Heart Association says \u2018Life is Why.\u2019\u00a0 Here\u2019s a lesson you don\u2019t want to forget: nearly 68 percent of U.S. adults are overweight or obese, and obesity is a major risk factor for heart disease and stroke, the nation\u2019s No. 1 and No. 5 killers.<\/p>\n

Check out this \u2018study guide\u2019 to help your health exam.<\/p>\n

    \n
  1. Did you check in?\u00a0 <\/strong>After you\u2019ve successfully updated your status on your social networks, pop over to this online tool to check your calories.\u00a0 Managing weight is a simple equation of burning as many calories as you take in.\u00a0 Use the app, manage your weight and continue to update your status.\u00a0 www.heart.org\/MyFatsTranslator<\/a>.<\/li>\n
  2. Sorry to sound like a broken record, but eat your fruits and veggies.<\/strong>\u00a0 Mom and Dad were on to something when they taught you to eat an apple a day.\u00a0 The American Heart Association recommends filling half your plate with fruits and\/or vegetables at every meal.\u00a0 Fruits and vegetables are low-calorie, nutrient-rich foods that keep you satisfied and may help you maintain weight, cholesterol and blood pressure.<\/li>\n
  3. Stay hydrated my friends.<\/strong>\u00a0 Water is the best way to stay hydrated.\u00a0 Reach for water instead of sugar-sweetened beverages like soda and sports drinks, which add extra calories with little nutritional value.\u00a0 Plain water too boring?\u00a0 Try sparkling water or add fruit wedges to jazz it up.<\/li>\n
  4. Put down the double bacon cheeseburger.<\/strong>\u00a0 It sounds like a delicious option after that all-nighter you pulled, but your heart won\u2019t be happy with you.\u00a0 Instead, reach for a grilled turkey burger piled high with veggies like avocado, tomato, onions and lettuce. In other words, choose lean cuts of meat and poultry without skin and with extra fat removed.\u00a0 Opt for grilled, baked, broiled, poached or roasted (we promise, it\u2019ll still taste delish!)<\/li>\n
  5. Something sounds fishy!<\/strong>\u00a0 We\u2019re talking about that deep-fried, breaded basket that you took in the cafeteria line.\u00a0 Instead, try baked, broiled or grilled fish (especially the oily kind, like salmon or trout) twice a week.<\/li>\n
  6. Slow down there, slugger.<\/strong>\u00a0 Let\u2019s just say, drink in moderation.\u00a0 Alcohol contains a lot of empty calories and can have other negative effects on your health.\u00a0 The American Heart Association recommends no more than one drink per day for women and two drinks per day for men.\u00a0 Tiny umbrella optional.<\/li>\n
  7. Stuff your face!<\/strong>\u00a0 With healthy snacks, that is!\u00a0 In between classes and studying, it\u2019s sometimes hard to find healthy options.\u00a0 So when you need a bite, stuff your face with fresh fruits and veggies, unsalted nuts and seeds, and low-fat whole-grain crackers.<\/li>\n
  8. Strike a (yoga) pose.<\/strong>\u00a0 Put down the cupcake and fight your stress without food.\u00a0 If you\u2019re feeling overwhelmed, try yoga, take a walk, go to the gym or call friends or family.\u00a0 Remember, you\u2019re allowed to take breaks from studying in order to recharge.<\/li>\n
  9. We like to move it, move it.<\/strong>\u00a0 Cue the dance music, lace up those running shoes or grab a Frisbee.\u00a0 No matter how you like to move it (move it!), maintaining weight is about burning the same amount of calories as you consume.\u00a0 Developing a regular exercise routine (at least 30 minutes a day, 5 days a week) is the best way to burn additional calories and manage stress.<\/li>\n
  10. Take your phone out.<\/strong>\u00a0 No, not to tweet.\u00a0 To check your portions.\u00a0 One of the easiest pitfalls for college students is all-you-can- eat cafeterias.\u00a0 Portion control can help you keep track of the foods you are consuming without going overboard.\u00a0 For instance, a serving of chicken breast (3 ounces) is about the size of a smart phone and a medium banana is about the size of a pencil.\u00a0 For more portion comparisons, check out www.heart.org\/PortionDistortion<\/a>.<\/li>\n<\/ol>\n

    Looking for more tips on maintaining a healthy diet and lifestyle?\u00a0 Visit www.heart.org\/GettingHealthy<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

    The American Heart Association\/American Stroke Association encourages college students to maintain a heart-healthy lifestyle. Heading back to school and dreading the all-you-can-eat cafeteria? First year and fearing the \u201cFreshman 15\u201d?\u00a0 Staying healthy in college is more than just fitting into your skinny jeans\u2014it can seriously help you later on in life. Why care now, you […]<\/p>\n","protected":false},"author":2,"featured_media":35981,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[23810,8],"tags":[],"class_list":["post-72451","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellbeing","category-top-story"],"jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack-related-posts":[],"jetpack_shortlink":"https:\/\/wp.me\/p43meu-iQz","jetpack_featured_media_url":"https:\/\/i0.wp.com\/madisoncountycourier.com\/wp-content\/uploads\/2012\/09\/american-heart-logo-black.jpg?fit=512%2C482&ssl=1","_links":{"self":[{"href":"https:\/\/madisoncountycourier.com\/index.php?rest_route=\/wp\/v2\/posts\/72451","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/madisoncountycourier.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/madisoncountycourier.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/madisoncountycourier.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/madisoncountycourier.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=72451"}],"version-history":[{"count":0,"href":"https:\/\/madisoncountycourier.com\/index.php?rest_route=\/wp\/v2\/posts\/72451\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/madisoncountycourier.com\/index.php?rest_route=\/wp\/v2\/media\/35981"}],"wp:attachment":[{"href":"https:\/\/madisoncountycourier.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=72451"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/madisoncountycourier.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=72451"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/madisoncountycourier.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=72451"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}