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University of Washington

Nutrition and Exercise: A Primer

Submitted by barbmac on Mon, 05/14/2012 - 07:10

photo of young Asian woman selecting produce from a fridgeAlthough ads for products promising rapid weight loss are everywhere, most of these products do not deliver their promises. Any immediate weight loss is often regained in a number of weeks because it was not sustainable weight loss.  Good nutrition and regular exercise are proven ways to stay at a healthy weight. 

What are some tips for improving nutrition?

Eating nutritiously is relatively simple given some creativity and some simple lifestyle changes:

  • Eat regular meals.
  • Start your day off with a good breakfast (i.e. instant oatmeal, a bagel, fruit, yogurt, granola, cereal and any other type of food.).  Eating breakfast ensures that you will not overeat later in the day.
  • Eat small meals every 3-5 hours.
  • Carry healthy snacks (like granola bars, nuts, or string cheese) with you.
  • Choose whole grains instead of refined grains.
  • Eat foods high in calcium including low-fat yogurt, low-fat cheeses, and green leafy vegetables.
  • Include one serving of fruit and one serving of vegetables with every meal.  These have lots of nutrients and lots of fiber, which helps you feel full and keep your digestive system running smoothly.
  • Get color into your diet.  A brightly colored fruit or vegetable has more nutrients than their dull-colored counterparts.
  • Check out MyPyramid for a personalized food pyramid.  MyPyramid is the new version of the Food Guide Pyramid.  On their website, you can enter your age, gender, height, weight and activity level. The website will then provide personalized daily food suggestions and serving sized based on this information. 
  • Read nutrition labels properly.
  • Get enough water.  Aim for 48-64 ounces per day.
  • Alcohol, coffee with sugar or milk, juices, milk, and regular soda pops all have calories in them.  If you're looking for a no-calorie option, try water.

What are some tips for getting regular exercise?

Regular exercise has been scientifically proven to lower the risk of many chronic diseases.  However, exercise often falls to the bottom of our list of priorities. The Centers for Disease Control recommends spending a minimum of 30 minutes every day doing moderate-intensity physical activity. Here are some easy ways to fit exercise into your day.

  • Take the stairs instead of the elevator.
  • Walk quickly between classes. You should be breathing more heavily than normal, but should still be able to comfortably carry on a conversation.
  • Park your car further from your destination and walk the rest of the way.
  • Get off the bus one stop earlier than you typically do and walk the rest of the way
  • Sign up for a class at the IMA or Experimental College.
  • Wear a pedometer so that you can track your steps. Experts recommend getting 10,000 steps per day. Purchase  a pedometer through SHAQ, the Student Health Advisory Quorum.
  • Purchase an exercise tape.  Watch and practice the exercises on your tape in the comfort of your own home.
  • Get at least 7 hours of sleep. Lack of adequate sleep has been linked to increased blood pressure, increased blood glucose levels, and puts you at increased risk of obesity.

For more information

Increasing your activity and nutrition levels will help you live a healthier, more well-balanced lifestyle. If you have any questions about what changes to make in your diet or what exercises should be part of your routine, please visit your Hall Health provider. 

For more information and resources on nutrition and exercise, check out the following websites.

Nutrition

MyPyramid (U.S. Department of Agriculture)

Gateway to Government Food Safety Information: FoodSafety.gov (National Food Safety Information Network)

Eatright.org (American Dietetic Association)

Nutrition.gov: Smart Nutrition Starts Here (National Agricultural Library, USDA) 

Eat Well and Good Get Exercise (HealthyLife® Students' Self-Care Guide, Williams College)

Exercise

Exercise is Medicine™ (American College of Sports Medicine)

HealthierUS.gov (Executive Office of the President and the U.S. Department of Health and Human Services)

Ace Fitness (American Council on Fitness)

IMA (University of Washington)

ACSM.org (American College of Sports Medicine)

Citations

"Nutrition Tips for College Students." Bucknell University. Available at http://www.bucknell.edu/x7828.xml. Accessed April 1, 2008

Rodriguez, Judith C. "Diets of College Students." Available at http://www.faqs.org/nutrition/Ca-De/College-Students-Diets-of.html. Accessed April 1, 2008

"10 Healthy Eating Tips for the Busy College Student." University of Oregon. Available at http://healthed.uoregon.edu/10tips.htm. Accessed April 1, 2008

"Exercise for College Women." Brandeis University. Available at http://www.4collegewomen.org/fact-sheets/exercise.html. Accessed April 1, 2008

"Exercise Is Medicine: Public." Exercise is Medicine / American College of Sports Medicine. Available at http://www.exerciseismedicine.org/public.htm. Accessed April 1, 2008

"Physical Activity for Everyone." Centers for Disease Control and Prevention. Available at http://www.cdc.gov/nccdphp/dnpa/physical/everyone/recommendations/index.htm Accessed May 6, 2008

Authored by: Emily Manahan, Peer Health Educator
Reviewed by: David Dugdale, MD