4. Good Nutrition —The Choice is yours

Making wise food choices early in life will help prevent health problems that can effect you later. It is reported that 8 of the 10 leading causes of death in America are directly related to what we eat and drink. Your eating habits, along with a smart exercise program, are crucial elements on the path to a healthier body and self.

Fighting the Freshman 15

University students often experience substantial weight gain in their first year. Experts recommend limiting your fat intake to 30% of the total calories you consume per day. For a moderately active woman, you should consume approximately 2000 calories and 65 grams of fat each day. For a moderately active man, you should consume approximately 2500 calories and 80 grams of fat. If you want to lose weight, the equation is simple, eat less and exercise more. If you reduce your caloric intake by 500 calories per day, you will lose 1 pound per week. Alternatively, if you consume the same amount of calories, but increase your activity level to burn an additional 500 calories per day, you will also lose 1 pound per week.

The easiest way to decrease the number of calories your body stores as fat is to not consume those calories in the first place; especially since it is much more difficult to burn calories once they are consumed. For weight loss it is recommended that you do not decrease your calorie and fat intake to any less than 1200 calories and 40 grams of fat. Starvation diets or losing weight too fast can be dangerous.

Fitness can be Fun!

A consistent pattern of daily physical activity and exercise is one of the healthiest habits you can get into. Studies have shown that physical activity tends to decrease with age, so now is the time to start. Walking to classes, taking stairs instead of elevators and becoming involved in sports and other physical activities are just a few of the many ways to develop a more active life-style.

The time you spend on physical activity each day will also give your mind a much-needed break from it’s academic workout.

And besides, exercise makes you feel wonderful, provided that you do not overdue it. So start slow, set goals for yourself, and GET MOVING!

Vegetarianism—A Growing Trend

Vegetarianism is becoming increasingly popular among college students. It is estimated that 15% of the current college-age population in America is vegetarian. There are several different types of vegetarian diets, and each is chosen for a variety of reasons. Some people consider themselves vegetarian simply because they do not eat red meat. As far as nutritional recommendations for vegetarian diets, protein, iron and calcium can become an issue for those who do not consume animal products. Guidelines for vegetarian diets include:

• Choose whole grains instead of refined
• Include a variety of legumes, fruits and vegetables. Choose green leafy vegetables and good sources of vitamin C
• Select non/low fat dairy products
• Minimize fats, oils and refined sugars

Eating Disorders

A healthy outlook about your body and appearance and how it relates to food and physical activity is very important for young adults. Self-destructive behaviors, which lead to eating disorders, such as eating a diet with too little fat or calories or embarking on a severe regime of physical activity, can have very harmful consequences to the health of your body and mind. Keep your mind and body in shape by treating them both with respect. A healthy self-image and realistic perception of yourself is one of the healthiest feats you can achieve.

Questions 1—6

For each question choose the letter (A —D) that most closely describes the authors’ claims and write the appropriate letter in boxes 1—6 on your answer sheet.


1. First year students often_______
a) gain weight.
b) die because of food.
c) have health problems.
d) exercise a lot.

2. Vegetarianism is growing in popularity because_______
a) it is economical.
b) red meat is bad for you.
c) it is healthier.
d) not given.

3. One method not mentioned to lose weight is______
a) exercise more.
b) don’t eat too much.
c) surgery.
d) vegetarianism.

4. An eating disorder can be something as simple as_______
a) eating too little protein.
b) exercising too aggressively.
c) taking in too little calories.
d) all of the above.

5. A normally active man should eat how many grams of fat per day?
a) 500
b) 80
c) 2500
d) 65

6. What type of dairy products should vegetarians choose?
a) Low fat
b) Fresh
c) Refined
d) Whole







Answer: 1-A,2-D,3-C,4-D,5-B,6-A