Great Beginnings in Healthy Living

UAlbany students can avoid the infamous Freshman 15 by following these healthy tips:

• Eat Regular Meals!

Make time for breakfast. It keeps your energy level high all morning long and curbs your cravings for snacks. Make a fresh waffle in the dining hall or use your meal swipe at "The Coop" in the Campus Center for a made-to-order omelet.
 
Tight class schedule at lunch? Ask your dining hall manager for a box lunch or use a meal swipe at the Campus Center's "Outtakes Quick Cuisine" for box lunch that includes a specialty sandwich, chips, fresh fruit, dessert and beverage.

• Buddy Up for Exercise

It is a lot more fun to exercise with a friend, plus each of you can act as the other's conscience!
 
Log 10,000 steps a day. Here are some estimates to help you out.
 
1 mile = 2,000 average steps
 
1 block = 200 average steps
 
10 minutes of walking = 1,200 steps on average
 
Bicycling or swimming = 150 steps per minute
 
Weight lifting = 100 steps per minute

• Avoid "Mindless Munching"

Avoid combining eating with studying, watching television, or other activities which may cause you to mindlessly empty that bag of chips.
 
Keep your micro-fridge loaded with fresh fruits and veggies to dip. Stock up on pretzels, low-fat popcorn, and whole grain crackers. Best beverage picks are water, unsweetened tea, and 100 percent juices. Remember, alcoholic beverages are loaded with calories and are usually accompanied by fattening foods like nuts, chips, or pizza.

• Don't Pile It On

Because it is tempting to eat everything on your plate, always ask for a small portion.

• Keep It Simple

Choose a hamburger instead of a cheeseburger--and limit yourself to one. Ask for mashed potatoes without gravy and entrées without sauce.

• Strive for Balance

Combine a high-fat entrée with low-fat sides. For example, with lasagna, select a garden salad with low-fat salad dressing and a glass of milk.
 
Limit your intake of high-fat entrées.

• Customize It

Toast whole grain bread from the deli bar and top with sliced turkey breast, vegetables, and cheese from the salad bar.
 
Create a main dish salad by combining dry tuna, hard-cooked eggs, or cheese with fresh vegetables from the salad bar.

• Hit the Vegetables and Fruit

Eat several servings of fruits and vegetables daily, and watch out for the sauces and butter on the vegetables. Take fruit with you from the dining hall for a snack later in the day.

• Talk To Us

Ask!
Hungry for Mom's grilled chicken? Talk with your Quad manager about making you a special meal. Arrange a time to pick it up.
 
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Let Us Help You
If you have nutrition questions or dietary issues, please call the nutritionists, Karen Kettlewell at 437-4755, or Cheri Domanico at 437-3672.