Taking Charge of Your Health

Establishing healthy habits while in college is essential, because they are habits that you will continue through adulthood.

Dieting is not the answer

The best way to lose weight is to eat healthfully and be physically active. Eating very little, cutting out whole food groups (like grain products), and skipping meals are

not effective ways to lose weight and can do more harm to your body than they help.

Here are examples of 1 serving of fruits and vegetables. Aim for 5-7 fruits or veggies a day.

• Medium sized apple, orange, banana
• I cup of leafy vegetables like romaine lettuce or spinach
• 1/2 cooked or raw veggies
• 1/2 chopped fruit
• 1/4 cup dried fruits (raisins, apricots, etc.)

Here are examples of 1 ounce equivalents of protein sources. Aim for 5.5 ounces of protein-rich foods a day.

• 1 ounce Lean meat, poultry, fish
• 1/4 beans (canned, cooked, dry)
• 1/4 cup tofu
• 1 egg
• 1 tablespoon peanut butter
• 1/2 ounce of nuts/ seeds

Control your food portions

• Keep in mind that most meals served at restaurants could be taken home and eaten as another meal.
• Avoid eating in front of the TV or while you're busy with other activities. It's easy to lose track of how much you eat when you are doing other things.
• Eat slowly so your brain can get the message that your stomach is full.
• Don't skip meals. This can lead to snacking on high-calorie foods. Eat breakfast everyday!!!

Smart Meals

Did you know eating breakfast can help you do b

etter in school? (Especially for 8am classes!!!) You can increase your attention span and memory, have more energy, and feel less irritable if you eat a healthy breakfast.

• Pack your lunch. Try making a lunch of lean turkey on whole-grain bread, with healthy snacks like fruits, veggies, low-fat yogurt, and nuts.

Everyone needs a snack now and then! Try these healthy options

• fruit-- fresh, canned, dried
• peanut butter on rice cakes
• string cheese
• popcorn--air popped or low-fat microwave

Get Out There!!!

UC San Diego has many ways to get you moving.

• intramurals
• recreation classes
• club sports
• gyms and pools

If you find yourself in front of the TV, ask yourself if you could be out moving your body somehow. Could you walk over to a friend's apartment? Stroll around the block? Go out dancing?

Information provided by the National Institute for Diabetes and Digestive and Kidney Diseases.