HF FINAL: Nutrition Tips for College Students
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Macronutrients
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Essential nutrients required in large amounts -Necessary for proper functioning, growth & human development
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3 Types of Macronutrients
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-Carbohydrates -Proteins -Fats
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3 Types of Carbohydrates
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-Starches -Sugars -Fibers
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Carbohydrate Recommendations
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Strive for high quality carbs (complex carbohydrates) -Whole grains, fruits, & vegetables Avoid low quality carbs (simple carbohydrates) -Candy, soda & chips
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RDA for Carbohydrates
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At least 130mg/day
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ACSM Carbohydrate Recommendation
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45 - 65% caloric intake
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Why do low-carb diets NOT work?
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-You need CHO in order to metabolize fat "fat burns in the flame of carbohydrate" -Low carb diets lead to body producing ketone bodies -Ketosis caused by a build up of ketone bodies in the blood -Ketosis can become very dangerous, blood becomes acidic
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What are adverse effects of ketosis?
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-Acetone breath -Impairs nervous system (drowsiness to coma) -Bone effects (negative calcium balance) -Kidney (negative nitrogen balance) -Shortness of breath, dizziness, nausea, etc.
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2 Types of Proteins
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-Complete proteins -Incomplete proteins
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Complete Proteins
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Includes all 9 essential amino acids -Animal products (meat, dairy, fish), soy & quinoa
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Incomplete Proteins
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Contain some but NOT all 9 essential amino acids -Rice, peanut butter, beans, whole grains, nuts -Vegetarians recommended to pair 2 incomplete proteins to create a complete protein i.e. peanut butter on crackers
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ACSM Protein Recommendation
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10 - 35% caloric intake
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2 Types of Fats
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-Saturated Fats -Unsaturated Fats
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Saturated Fats
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Solid at room temperature, found in animal sources -High intake may increase CVD risk -Butter, beef, bacon, pizza, & hot dogs
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Unsaturated Fats
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Liquid at room temperature, found in plant-sources -May reduce CVD risk when replaced with saturated fats -Canola & olive oil, avocado, nuts & fish
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ACSM Fat Recommendation
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20 - 30% caloric intake
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Micronutrients
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Essential nutrients required in small amounts -Necessary to maintain & repair the body & support reproduction
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2 Types of Micronutrients
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-Vitamins -Minerals
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Vitamins
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Organic molecules that help bodily processes & functions -40-90% of vitamins are absorbed into small intestine -Act as coenzymes & antioxidants
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2 Types of Vitamins
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-Water-Soluble Vitamins -Fat-Soluble Vitamins
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Water-Soluble Vitamins
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All B vitamins & vitamin C
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Fat-Soluble Vitamins
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Vitamins A, D, E & K -Vitamin D deficiency associated with cognitive impairment
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Minerals
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Elements that build up & repair body tissues & control functions
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Name 7 Main Minerals
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-Calcium, Iron, Magnesium, Phosphorous, Potassium, Sodium & Zinc
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2 Types of Minerals
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-Major Minerals -Trace minerals
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Major Minerals
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Required greater than 100mg/day
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Trace Minerals
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Required less than 100mg/day
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Mineral Bioavailability
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How much a particular mineral is absorbed into the body
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Electrolytes (3 types)
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Fluid balance, nerve/muscle function -Sodium, Potassium & Chloride
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Mineral Dangers (3 examples)
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Diets with high sodium, high potassium lead to Hypertension -Elevated BP (140/90 or +) -Lead to Diabetes -DASH Eating Plan- reduce BP Diets with low calcium lead to Osteoporosis -Depleted bone mass levels, high risk of bone fractures •Diets with low iron lead to Iron Deficiency Anemia -Can cause Angina or Heart Attack
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College Factors
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-"Freshman 15" -Dining Halls -Sleep -Less home-cooked meals -Parties -Stress -Schedule -Physical Activity
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Healthy Eating Changes
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-Research -Change meals often -Enjoy your time, but monitor alcohol consumption -Eat fruits & vegetables -Eat healthy snacks -Eat breakfast -Regular portions -Drink water
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Recovery Post Exercise
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Eat carbohydrates with proteins post exercise to replenish calories lost -Could eat low-fat cheese, protein shake, egg, chocolate milk is a great option (reduces soreness & muscle fatigue)
