Healthy living tips for a new semester
There are many reasons why students
gain the dreaded "Freshman
15" when they live away from
home for the first time. Unwise
food choices, lack of exercise and
nights out hitting the bars can lead
to pounds beginning to creep on.
But it's not impossible to stay healthy and fit throughout the year, and with these easy-to-follow tips, you'll be sure to stay healthy until it's time to head home.
According to Dr. Len Piche, a Professor of Food and Nutrition at Brescia College, "Students should eat healthy by simply following Canada's Food Guide for their age and gender (which they can obtain from the Middlesex London Health Unit). In short, it means consuming the appropriate number of Food Guide servings from all four food groups every day: seven to 10 vegetables and fruit; six to eight grain products; two to four milk and alternatives; two to three meat and alternatives; and two to three tablespoons of 'good fats.'"
Piche remarked how the Food Guide also has numerous tips to help students select and prepare nutritious foods such as: eat at least one dark green vegetable, such as broccoli, and one orange vegetable, like carrots, every day; make at least half of your grain choices whole wheat every day; and select lower-fat milk and milk alternatives every day.
When it comes to exercise, Piche recommended following the latest Canadian Physical Activity Guidelines for Adults. "In short, accumulate at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week. This includes brisk walking or jogging," he said.
In terms of living on a budget, Piche said, "For students living off-campus, the Middlesex London Health Unit published the results of their Nutritious Food Basket Survey from May last year for our area. It showed that the cost of foods that would provide all the energy and nutrients needed by older teenagers and young adults was about $40 to $50 per week for females and males respectively."
That's not very much. If you think about it, why rush over to Mr. Sub, Tim Horton's or the Oasis when you can make sandwiches, muffins and salads at home? Although the saying that food tastes better when someone else makes it may ring true for you, think about the fact that you are saving more money. Making your own food and being selective about what you buy means more cash your bank account, or maybe a new iPod or BlackBerry.
"Costs might even be somewhat lower if (students) paid close attention to food specials in weekly flyers, shop for fresh in-season local food," Piche said.
Always be sure to pay careful attention to food safety and food handling; keep cold foods cold, cook foods to their proper temperatures and refrigerate leftovers properly.
But it's not impossible to stay healthy and fit throughout the year, and with these easy-to-follow tips, you'll be sure to stay healthy until it's time to head home.
According to Dr. Len Piche, a Professor of Food and Nutrition at Brescia College, "Students should eat healthy by simply following Canada's Food Guide for their age and gender (which they can obtain from the Middlesex London Health Unit). In short, it means consuming the appropriate number of Food Guide servings from all four food groups every day: seven to 10 vegetables and fruit; six to eight grain products; two to four milk and alternatives; two to three meat and alternatives; and two to three tablespoons of 'good fats.'"
Piche remarked how the Food Guide also has numerous tips to help students select and prepare nutritious foods such as: eat at least one dark green vegetable, such as broccoli, and one orange vegetable, like carrots, every day; make at least half of your grain choices whole wheat every day; and select lower-fat milk and milk alternatives every day.
When it comes to exercise, Piche recommended following the latest Canadian Physical Activity Guidelines for Adults. "In short, accumulate at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week. This includes brisk walking or jogging," he said.
In terms of living on a budget, Piche said, "For students living off-campus, the Middlesex London Health Unit published the results of their Nutritious Food Basket Survey from May last year for our area. It showed that the cost of foods that would provide all the energy and nutrients needed by older teenagers and young adults was about $40 to $50 per week for females and males respectively."
That's not very much. If you think about it, why rush over to Mr. Sub, Tim Horton's or the Oasis when you can make sandwiches, muffins and salads at home? Although the saying that food tastes better when someone else makes it may ring true for you, think about the fact that you are saving more money. Making your own food and being selective about what you buy means more cash your bank account, or maybe a new iPod or BlackBerry.
"Costs might even be somewhat lower if (students) paid close attention to food specials in weekly flyers, shop for fresh in-season local food," Piche said.
Always be sure to pay careful attention to food safety and food handling; keep cold foods cold, cook foods to their proper temperatures and refrigerate leftovers properly.
