Perform your best at work and school. Eating a balanced diet improves energy levels, immune system response, stress management, mood, and concentration.
-Increase consumption of fruits and vegetables.
-Choose water over sugar-sweetened beverages.
Recommended servings of fruit and vegetables vary depending on age, sex, and level of physical activity. A general rule of thumb for servings of fruit and vegetables is 5-9 servings per day. Find your specific recommendation at ChooseMyPlate.gov.
- 73% of Oregon adults consumed less than 5 fruits and vegetables per day.1
- 36.5% of Oregonians ages 18-24 are getting less than 3 servings of fruits and vegetables per day.2
- 94% of OSU students reported eating less than the recommended 5 servings of fruits and vegetables per day.3
- Over half of OSU employees are not getting the recommended amount of vegetables, fruit, and whole grains.4
The Dietary Reference Intake for water is 13 cups (104oz) for men and 9 cups (72oz) for women. Keep in mind that this amount includes water from a variety of sources, including food.
- Almost 30% of OSU employees are drinking less than 16oz of water per day, while 11% are consuming at least 8oz of soda or energy drink per day.4
- Oregonians consume over 136 million gallons of sugar‐sweetened soda each year, equivalent to more than 63 million pounds of excess weight gained in the state.5
Healthy eating can be simple. Here are some key messages from the USDA Dietary Guidelines:
- Enjoy your food and eat mindfully by avoiding distractions.
- Follow your hunger and fullness to guide portion sizes.
Foods to increase:
- Make half your plate fruits and vegetables.
- Make at least half your grains whole grains.
- Switch to fat-free or low-fat (1%) milk.
Foods to reduce:
- Drink water instead of sugary drinks.
- Compare sodium in foods like soup, bread, and frozen meals –choose the foods with lower numbers.
How to Get Started:
Take simple steps toward eating healthy by incorporating these tips into your daily choices.
1. Eat breakfast.
Eating within one hour of waking up boosts your metabolism and gives your body the energy it needs to start the day.
Try the vegetarian omelet at Pangea Cafe: eggs, tomato, onion, peppers, fresh basil, pepper jack cheese and multi-grain toast. Add a fruit to complete your plate.
2. Drink water.
Being adequately hydrated helps to maintain energy level and keeps you focused.
Find plces to fill your re-usable water bottle on campus: Fresh From the Faucet
3. Eat 5-9 servings of fruits and veggies per day.
Aim for a variety of color in your fruits and vegetables so that your body gets the nutrients it needs.
4. Choose whole grains.
Aim for a mix of enriched (e.g. white bread, white rice) and whole grains (e.g. oatmeal, brown rice, 100% whole wheat bread).
Build-Your-Own stir-fry with brown rice at Boardwalk Café located in McNary Central Dining Center.
5. Eat when you’re hungry, stop when you’re full.
Your body needs fuel to get through the day, so it is important to eat when you are hungry. On the flip side, pay attention to when you are full and be aware when you’re eating for reasons other than hunger (e.g., stress, sadness).
All-You-Care-To-Eat Vegetables every Monday at Pangea Cafe in the MU.
Drink more water, Fresh From The Faucet.
Other Healthy Eating Resources that we recommend:
Memorial Union Food Service: http://mu.oregonstate.edu/more/shops-restaurants
Food Hero: https://www.foodhero.org/
Weight Watchers: http://www.oregon.gov/DAS/PEBB/WW.shtml
OSU Food Pantry: http://oregonstate.edu/cla/anthropology/foodpantry/home
“It’s Not About Nutrition” Blog: http://itsnotaboutnutrition.squarespace.com/
A Better Bag of Groceries: http://www.abetterbagofgroceries.com/
Academy of Nutrition and Dietetics: http://www.eatright.org/
International Food Information Council Foundation: http://www.foodinsight.org/
UHDS Nutrition Blog: http://blogs.oregonstate.edu/uhds/tag/tara-sanders/
1. Centers for Disease Control, 2007 http://www.cdc.gov/chronicdisease/states/pdf/oregon.pdf
3. American College Health Association- National College Health Assessment,2011 http://www.acha-ncha.org/docs/ACHA-NCHA-II_ReferenceGroup_ExecutiveSummary_Spring2011.pdf
4. Healthy Campus Initiatives at Oregon State University (2011). The Oregon State University Healthy and Wellness Survey; An effort to understand the health habits and attitudes of OSU’s employees. Unpublished manuscript.
5. Oregon Health Improvement Plan, 2011 (Page 15) http://public.health.oregon.gov/ProviderPartnerResources/HealthSystemTransformation/OregonHealthImprovementPlan/Documents/hip_plan.pdf