E BALANCE
NUTRITIONAL AWARENESS FOR A BALANCED LIFESTYLE
For more information on
E-BALANCE and other programs
Dining Services offers
please take a moment and visit
www.emich.edu/dining
Presented By:
About E-Balance
E-Balance is a nutrition and wellness program that has
been designed to assist the students, faculty and staff of
Eastern Michigan University in accessing the knowledge
necessary to help improve their life balance and wellness
through diet and exercise.
The goals of the E-Balance program:
1) Highlight the principles of healthy eating habits.
2) Provide information about the different foods groups,
the recommended daily allowances and how to make
more informed food choices.
3) Provide tips for getting exercise on campus.
4) Provide tips for dealing with campus stress.
5) Highlight the resources available to you from EMU
Dining Services and others for additional information.
1
Fun Food Facts
Does this sound like you?
Chickens that lay brown eggs have red ear lobes.
There is a genetic link between the two.
There is the equivalent of almost 16 cubes of sugar
in each 20-ounce bottle of cola.
Does your daily water requirement usually contain caffeine,
sugar or alcohol?
It takes 40 minutes to hard boil an ostrich egg.
Do you consider orange soda or gummy fruit snacks to be
appropriate substitutes for real fruit?
Bees must collect the nectar from two thousand flowers to
make one tablespoonful of honey.
Do you consider lettuce to be less like food and more like
what “food” eats?
Ancient Greeks awarded celery to winners of sports events.
“Eat like a bird” is a popular saying meaning to eat very little.
However, many birds eat twice their weight in food a day.
Are the majority of the vegetables you eat battered and / or
deep-fried?
Resources
Are sports video games your preferred choice of exercise?
Do you carry around little packets of salt, just in case there
is no shaker on the table?
Information within this brochure has been compiled using data provided
by the following resources. For further information and a more in-depth
look at any of the following topics please check-out:
Do you typically skip breakfast in the morning only to eat
it at 1:00am before you go to bed?
Nutrition Information:
- USDA - www.choosemyplate.gov
- The Academy of Nutrition & Dietetics - www.eatright.org
- EMU Office of Nutrition Services - www.emich.edu/ons
If you answered yes to any of these questions then you may
want to consider taking a closer look at your diet.
Physical Fitness:
- USDA - www.choosemyplate.gov
- EMU Recreation & Intramural Sports Dept. - www.emich.edu/recim
A proper diet is one of the most important criteria for
maintaining one’s nutrition and wellness.
Stress Management/Counseling:
- EMU University Health Services - www.emich.edu/uhs
Complete Listing:
EMU Dining Services - www.emich.edu/dining
Vegetarian Menu
“Be careful about reading health books. You may die of a misprint.” ~ Mark Twain
“As a child my family’s menu consisted of two choices: take it or leave it.” ~Buddy Hackett
2
15
Track your Daily Food Intake
About E-Balance
E-Balance is a nutrition and wellness program that has
been designed to assist the students, faculty and staff of
Eastern Michigan University in accessing the knowledge
necessary to help improve their life balance and wellness
through diet and exercise.
The goals of the E-Balance program:
1) Highlight the principles of healthy eating habits.
2) Provide information about the different foods groups,
the recommended daily allowances and how to make
more informed food choices.
3) Provide tips for getting exercise on campus.
4) Provide tips for dealing with campus stress.
5) Highlight the resources available to you from EMU
Dining Services and others for additional information.
You can access a printable version of this food journal at:
www.emich.edu/dining/nutrition
“If you ate pasta and antipasto, would you still be hungry?”
~ Author Unknown
16
1
Tips for healthy living
SCIENCE
1. Drink a lot of water. The USDA recommends that everyone
should drink at least 8-8oz glasses of water each day.
COMPLEX
2. Keep moving... regular amounts of exercise are necessary to
maintain a healthy lifestyle.
3. Monitor your diet. Did you know that portion sizes today
are almost 3 times what they were only twenty years ago?
Starting
JAN. 7th
4. Avoid stressful situations. Often we eat to relax ourselves
causing us to exceed our daily allowances. Instead of
snacking, try taking deep breaths, drinking a glass of water, or
doing some quick exercises to relieve the stress.
5. If you are going to drink, drink responsibly. Alcohol can
sabotage a body’s ability to regulate appetite. Normally, after
eating excess calories the body compensates by reducing
appetite. This does not happen when the excessive calories
come from alcohol.
Sushi
6. Pulling an all-nighter? While no food can substitute for a
good night’s sleep, try to consume nutritious, energy-packed
foods like dried fruit and nuts as opposed to excessive
amounts of caffeine or sugary energy drinks.
MADE FRESH DAILY
ON CAMPUS
3
Fun Food Facts
Chickens that lay brown eggs have red ear lobes.
There is a genetic link between the two.
There is the equivalent of almost 16 cubes of sugar
in each 20-ounce bottle of cola.
It takes 40 minutes to hard boil an ostrich egg.
Bees must collect the nectar from two thousand flowers to
make one tablespoonful of honey.
Ancient Greeks awarded celery to winners of sports events.
“Eat like a bird” is a popular saying meaning to eat very little.
However, many birds eat twice their weight in food a day.
Resources
Information within this brochure has been compiled using data provided
by the following resources. For further information and a more in-depth
look at any of the following topics please check-out:
Nutrition Information:
- USDA - www.choosemyplate.gov
- The Academy of Nutrition & Dietetics - www.eatright.org
- EMU Office of Nutrition Services - www.emich.edu/ons
Physical Fitness:
- USDA - www.choosemyplate.gov
- EMU Recreation & Intramural Sports Dept. - www.emich.edu/recim
Stress Management/Counseling:
- EMU University Health Services - www.emich.edu/uhs
Complete Listing:
EMU Dining Services - www.emich.edu/dining
“As a child my family’s menu consisted of two choices: take it or leave it.” ~Buddy Hackett
15
RE
C/
I
M
emich.edu/recim
Tips for Healthier Eating on the Run
Dealing With Stress
Stress is a condition or feeling that a person experiences when they
feel that the demands upon them are greater than the resources they
have available. Simply put, it’s what we feel when we think we’ve lost
control. All too often, students fall victim to the pressures of college
life and find themselves struggling to keep up with demands.
It can be difficult to eat healthy all the time, and even more difficult as
a student with a busy schedule of classes, studying and socializing.
1. Choose fried foods rarely; instead try grilled, broiled or steamed foods.
Here are a few tips on how to reduce the
occurrence of stress on campus.
2. Replace french fries or onion rings with steamed vegetables, a plain
baked potato or steamed rice.
3. At a restaurant, order an appetizer as your meal or take half of your
entree home to decrease the portion.
1. Don’t procrastinate! Likely to be the largest contributor of
stress among college students, procrastination is easily avoided
by effectively managing your time. Keep yourself organized and
have your assignments completed before it is too late.
4. Choose water, 100% fruit juice or low-fat milk to drink instead of
highly sugary, caffeinated beverages like soda or energy drinks.
5. Use condiments, dressings and sauces sparingly; instead try various
mustards, salsas or low-fat spreads or dressings.
2. Keep active! Maintaining appropriate levels of physical fitness is
helpful at reducing the effects that stress has on the body. It also
allows you the opportunity to focus your attention away from
work or school and onto something else for a short time.
6. At a buffet, fill up on salad and vegetables first. And, remember to
watch your portion sizes; use a smaller size plate for better control.
7. Feel better about pizza! Remove the pepperoni and sausage from
your pizza and replace it with vegetables to decrease fat, saturated
fat and sodium. If you add meat, choose grilled chicken, lean ham or
Canadian bacon.
3. Learn to relax! Take little breaks throughout the day, allow
yourself time to do nothing. This will help you to focus better
when you need too.
Un i ve rs ity
He a lth
S er vi ce s
8. Remember to eat a healthy breakfast everyday. Avoid fatty, salty
foods such as bacon or sausage and instead choose whole grain cereals,
yogurt, fresh fruit and whole grain breads.
4. Balance work and fun time! Focusing too much energy on one
or the other will likely lead to a stressful situation.
9. Keep portion size in mind when choosing baked goods such as bagels
or muffins; portions have increased dramatically so that a jumbo muffin
could be 2-3 servings.
5. Maintain a balanced diet! Eating well-balanced meals will help
to provide your body with the energy and nutrients it needs to
get you through the day.
10. Stash portable snacks in your backpack or purse for on-the-go
snacking; good options are whole fruit such as apples or oranges, dried
fruit, granola bars and trail mix.
For more information on dealing with stress on campus
contact University Health Services or visit: www.emich.edu/uhs
4
emich.edu/uhs
13
Check out these new services...
Nutritional information is now available at the majority of
Dining Services’ numerous locations across campus.
Tips for healthy living
1. Drink a lot of water. The USDA recommends that everyone
should drink at least 8-8oz glasses of water each day.
Also, look for these new symbols on menu boards across
campus. They have been designed to allow you to easily
recognize those foods that you want the most.
2. Keep moving... regular amounts of exercise are necessary to
maintain a healthy lifestyle.
3. Monitor your diet. Did you know that portion sizes today
are almost 3 times what they were only twenty years ago?
4. Avoid stressful situations. Often we eat to relax ourselves
causing us to exceed our daily allowances. Instead of
snacking, try taking deep breaths, drinking a glass of water, or
doing some quick exercises to relieve the stress.
e
5. If you are going to drink, drink responsibly. Alcohol can
sabotage a body’s ability to regulate appetite. Normally, after
eating excess calories the body compensates by reducing
appetite. This does not happen when the excessive calories
come from alcohol.
ONS
Vegetarian – Menu item is guaranteed to not include
meat, game, poultry, fish, crustacea or shellfish.
6. Pulling an all-nighter? While no food can substitute for a
good night’s sleep, try to consume nutritious, energy-packed
foods like dried fruit and nuts as opposed to excessive
amounts of caffeine or sugary energy drinks.
Vegan - Menu item is guaranteed to not include any
animal products or by-products including meat, game,
poultry, fish, crustacea, shellfish, dairy, eggs, gelatin
or honey.
office of
nutritional Services
Gluten free - Menu items which have had no contact
with any Gluten products that are mostly found in primary proteins such as wheat, rye, and barley.
14
emich.edu/hs/ons
3
Balancing Your Daily Diet
DINING SERVICES
1. Determining your daily calorie needs...
Basal Metabolic Rate (BMR): is the amount of energy
(calories) required to keep your body functioning, at
complete rest.
Active Metabolic Rate (AMR): is the amount of energy
(calories) that your body requires to maintain your
everyday activities. The more active you are, the more
calories you will need to consume.
RECOMMENDS
2. Determine your daily recommended allowances...
Using your calculated AMR and the chart on page 7, you
can determine your daily recommended allowances from
each of the food groups.
3. Choose the best, most “nutrient dense” forms of foods...
MyPlate has been developed by the USDA to help
individuals use the Dietary Guidelines to:
* Make smart choices from every food group.
* Find balance between food and physical activity.
* Get the most nutrition out of our intake calories.
* Stay within daily calorie needs.
4. Watch your portion sizes...
Knowing exactly what a recommended portion size looks
like is crucial to staying within your daily allowances. Check
out how some everyday items can help (see page 10).
EMU cares about your health
and we’re here to help!
5. Get moving...
Physical activity is a large part of maintaining a
balanced diet. Learn how your daily activities have
an effect on what you should eat.
5
Dealing With Stress
Stress is a condition or feeling that a person experiences when they
feel that the demands upon them are greater than the resources they
have available. Simply put, it’s what we feel when we think we’ve lost
control. All too often, students fall victim to the pressures of college
life and find themselves struggling to keep up with demands.
Here are a few tips on how to reduce the
occurrence of stress on campus.
1. Don’t procrastinate! Likely to be the largest contributor of
stress among college students, procrastination is easily avoided
by effectively managing your time. Keep yourself organized and
have your assignments completed before it is too late.
2. Keep active! Maintaining appropriate levels of physical fitness is
helpful at reducing the effects that stress has on the body. It also
allows you the opportunity to focus your attention away from
work or school and onto something else for a short time.
3. Learn to relax! Take little breaks throughout the day, allow
yourself time to do nothing. This will help you to focus better
when you need too.
4. Balance work and fun time! Focusing too much energy on one
or the other will likely lead to a stressful situation.
5. Maintain a balanced diet! Eating well-balanced meals will help
to provide your body with the energy and nutrients it needs to
get you through the day.
For more information on dealing with stress on campus
contact University Health Services or visit: www.emich.edu/uhs
13
Determining your Basal &
Active Metabolic Rates
To determine your basal metabolic rate (BMR):
Women:
1. Base caloric needs.
2. Multiply your weight (lbs) x 4.3.
3. Multiply your height (in) x 4.7.
4. Add together the totals of 1,2, & 3.
5. Multiply your age (yrs) x 4.7.
6. Subtract the result of 5 from total of 4.
Tips for staying active on campus.
655
Combine healthy eating habits with plenty of exercise for best results.
BMR =
Men:
To get an idea of how calories are burned off during physical activity consider
the following. For each of the activities listed below you will find a calorie
amount associated with it. This is the approximate number of calories that a
154-pound man (5’ 10”) would use up doing each activity. Those who weigh
more will use more calories, and those who weigh less will use fewer.
e
66
1. Base caloric needs.
2. Multiply your weight (lbs) x 6.3.
3. Multiply your height (in) x 12.7.
4. Add together the totals of 1,2, & 3.
5. Multiply your age (yrs) x 6.8.
6. Subtract the result of 5 from total of 4.
Moderate physical activities:
BMR =
Example:
John, a 20 year old man who weighs 165lbs and is 5’10” (70”):
1. Base caloric needs.
2. Weight of 165lbs x 6.3 =
3. Height of 70 inches x 12.7 =
4. 1 + 2 + 3 (66+1040+903) =
5. Age of 20 x 6.8 =
6. Subtract 5 from 4 (2009 - 136) =
BMR =
Hiking - 370 cal/ph
Light gardening/yard work - 330 cal/ph
Dancing - 330 cal/ph
Golf (walking and carrying clubs) - 330 cal/ph
Bicycling (less than 10 miles per hour) - 290 cal/ph
Walking (3 ½ miles per hour) - 280 cal/ph
Weight training (general light workout) - 220 cal/ph
Stretching - 180 cal/ph
Look for this logo
66
1040
903
2009
136
1873
to find our VEGAN items!
Vigorous physical activities:
To determine your active metabolic rate (AMR), multiply your calculated BMR by the
activity level modifier that best fits you.
Activity modifiers:
Your BMR
Your AMR
1. If you are lightly active...
x 1.25 =
2. If you exercise almost everyday...
x 1.40 =
3. If you are a construction worker,
or a professional athlete...
x 1.60 =
This is the number of calories that you need to consume everyday
to maintain your current body type.
A VEGAN
omits
all per hour)AVOID:
Running/jogging
(5 miles
- 590 cal/phMeat, dairy,
(more than
10 miles per eggs,
hour) - 590fish,
cal/ph seafood,
foodBicycling
products
derived
Swimming
(slow
freestyle
laps)
510
cal/ph
from animals
casein, whey, gelatin,
Aerobics - 480 cal/ph
lactose, milk or meat
Walking Lentils,
(4 ½ miles per hour) - 460 cal/ph
VEGAN:
based products.
Heavy
yard work
(chopping wood) - 440 cal/ph
beans,
tofu,
tempeh,
lifting (vigorous effort) - 440 cal/ph
nuts,Weight
seeds
Basketball (vigorous) - 440 cal/ph
6
The more time spent and the more intense the activity is, the
more calories that are burned.
11
Tips for getting exercise
on campus.
Physical activity is simply movement of the body which uses
energy. For health benefits, physical activity should be
moderate or vigorous and add up to at least 30 minutes a day.
1. Skip the elevator and take the stairs.
2. Park at the back of the parking lot and walk the extra
distance to class.
3. Join an intramural sports team at the Rec/IM.
4. Start a pick-up game of basketball.
5. Do laps up and down the stairs in the College of
Business.
6. Schedule some time at the gym.
7. Swim some laps in the pool.
8. Carry around a couple extra books.
9. Take time to stretch every morning and evening.
10. Organize a dance party in your residence hall.
11. Toss around a football, baseball or frisbee.
12. Go for a jog around campus.
13. Raise your hand in class.
14. Laugh with friends.
15. Ride a bike.
Balancing Your Daily Diet
1. Determining your daily calorie needs...
Basal Metabolic Rate (BMR): is the amount of energy
(calories) required to keep your body functioning, at
complete rest.
Active Metabolic Rate (AMR): is the amount of energy
(calories) that your body requires to maintain your
everyday activities. The more active you are, the more
calories you will need to consume.
2. Determine your daily recommended allowances...
Using your calculated AMR and the chart on page 7, you
can determine your daily recommended allowances from
each of the food groups.
3. Choose the best, most “nutrient dense” forms of foods...
MyPlate has been developed by the USDA to help
individuals use the Dietary Guidelines to:
* Make smart choices from every food group.
* Find balance between food and physical activity.
* Get the most nutrition out of our intake calories.
* Stay within daily calorie needs.
4. Watch your portion sizes...
Knowing exactly what a recommended portion size looks
like is crucial to staying within your daily allowances. Check
out how some everyday items can help (see page 10).
5. Get moving...
Physical activity is a large part of maintaining a
balanced diet. Learn how your daily activities have
an effect on what you should eat.
The more physical activity you get involved in,
the healthier you are likely to be.
12
5
How many calories do you need?
Mi
lk
Dis
cr
Cal e;on
ori
a
es ry Fru
its
3 oz.
1 cup
1 cup
2 cups
2 oz.
3 tsp.
165
1200
4 oz.
1.5 cups
1 cup
2 cups
3 oz.
4 tsp.
171
1400
5 oz.
1.5 cups 1.5 cups 2 cups
4 oz.
4 tsp.
171
1600
5 oz.
2 cups 1.5 cups 3 cups
5 oz.
5 tsp.
132
1800
6 oz.
2.5 cups 1.5 cups 3 cups
5 oz.
5 tsp.
195
2000
6 oz.
2.5 cups 2 cups
3 cups
5.5 oz.
6 tsp.
267
2200
7 oz.
3 cups
2 cups
3 cups
6 oz.
6 tsp.
290
2400
8 oz.
3 cups
2 cups
3 cups
6.5 oz.
7 tsp.
362
2600
9 oz.
3.5 cups 2 cups
3 cups
6.5 oz.
8 tsp.
410
2800
10 oz.
3.5 cups 2.5 cups 3 cups
7 oz.
8 tsp.
426
3000
10 oz.
4 cups 2.5 cups 3 cups
7 oz.
10 tsp.
512
3200
10 oz.
4 cups 2.5 cups 3 cups
7 oz.
11 tsp.
648
Oil
s
Me
at &
Be
Ve
get
abl
es
1000
Calorie Level
Gra
ins
ans
Use your calculated AMR to determine your recommended
daily allowances from each of the MyPlate catagories.
Look for this logo
to find our GLUTEN FREE items!
GLUTEN is a protein,
commonly found in
grains, that some
people are intolerant
to, including those
with celiac disease.
Track your daily food consumption using the food journal
on page 16 of this brochure or online at:
www.emich.edu/dining/nutrition
GLUTEN FREE: rice,
corn, soy, potato,
tapioca, quinoa
AVOID: wheat, flour,
barley, rye, durum,
and semolina
Items with this logo are gluten free, however, EMU cannot guarantee
no cross contamination among ingredients. If you have specific dietary
needs, please contact EMU Dining to better serve your needs.
“We are living in a world today where lemonade is made from artificial flavors
and furniture polish is made from real lemons.” ~ Alfred E. Newman
7
Tips for staying active on campus.
To give you an idea of what a recommended
portion size looks like, consider the following:
Combine healthy eating habits with plenty of exercise for best results.
To get an idea of how calories are burned off during physical activity consider
the following. For each of the activities listed below you will find a calorie
amount associated with it. This is the approximate number of calories that a
154-pound man (5’ 10”) would use up doing each activity. Those who weigh
more will use more calories, and those who weigh less will use fewer.
Moderate physical activities:
Hiking - 370 cal/ph
Light gardening/yard work - 330 cal/ph
Dancing - 330 cal/ph
Golf (walking and carrying clubs) - 330 cal/ph
Bicycling (less than 10 miles per hour) - 290 cal/ph
Walking (3 ½ miles per hour) - 280 cal/ph
Weight training (general light workout) - 220 cal/ph
Stretching - 180 cal/ph
Vegetables
Meat
A serving of cooked
fruits is 1/2 cup which is
approximately the size of
a light bulb.
One medium baked
potato is the same size as a
standard computer mouse.
2 Tbsp. of peanut butter
looks like a ping-pong ball.
A whole fruit serving
is about the size of an
average person’s fist.
Vigorous physical activities:
Running/jogging (5 miles per hour) - 590 cal/ph
Bicycling (more than 10 miles per hour) - 590 cal/ph
Swimming (slow freestyle laps) - 510 cal/ph
Aerobics - 480 cal/ph
Walking (4 ½ miles per hour) - 460 cal/ph
Heavy yard work (chopping wood) - 440 cal/ph
Weight lifting (vigorous effort) - 440 cal/ph
Basketball (vigorous) - 440 cal/ph
The more time spent and the more intense the activity is, the
more calories that are burned.
Fruit
A serving of cooked
vegetables is 1/2 cup
which is approximately
the size of a light bulb.
3 oz. recommended
serving of meat looks like
a deck of playing cards.
3 oz. serving of fish is the
size of a checkbook
A small handful/golfball
is equivalent to 1/4 cup
dried fruit.
11
Discretionary
Dairy
Grains
One tablespoon is a
serving of most fats and
oils and is like a poker chip.
1 oz. serving of cheese
looks like 2 dominos.
One serving of pancake
looks like a compact disc.
Small carton of milk is
equal to an 8 oz. glass
of milk.
1/2 a cup of cooked pasta
similar to a baseball.
10
Food sources from wheat, rice, oats, cornmeal, barley and
other cereal grains. Aim to make half your grain sources
per day whole grains. One ounce of grain product is
equal to one cup of ready-to-eat cereal and 1/2 cup of
cooked rice or pasta.
Grains:
Bread, pasta, tortillas, white rice, instant oatmeal and more.
Whole grains:
100% whole wheat bread, brown rice, whole wheat pasta, whole wheat
tortillas, oatmeal and more.
Different colored vegetables contain a variety of
phytonutrients which are beneficial to a healthy body. The goal
of this food group is to include variety; try eating a “rainbow” of
vegetables. Your daily servings of vegetables can be either raw,
cooked, fresh, frozen, canned or dehydrated.
Dark Green Vegetables:
Spinach, romaine, broccoli, kale, collards, mustard and beet greens
Orange Vegetables:
Carrots, butternut squash, pumpkin, sweet potatoes and more
Dry Beans and Peas:
Black beans, pinto beans, lentils, chickpeas, etc.
Starchy Vegetables:
Potatoes, beets, corn, green peas and lima beans (green)
Other Vegetables:
Celery, cucumbers, mushrooms, tomatoes, onions and more
Consists of fresh, frozen, canned or dried fruit. The fruit can
be whole, cut or pureed. Peeled or pureed fruits will have a
decreased amount of fiber compared to a whole version if skin
is present. You can also get a serving of fruit from 100% fruit
juices; the sugar in the juice can be high however, so
label reading is helpful.
Fruit:
Apples, bananas, plums, pears, nectarines, peaches, grapes, oranges, pears,
tangerines, grapefruit, cantalope and melons.
8
All fluid milk products and many foods made from milk are
considered part of this food group. Foods made from milk
that retain their calcium content are part of this group, while
foods made from milk that have little to no calcium, such as
cream cheese, cream, and butter, are not. Most milk group
choices should be fat-free or low-fat.
Dairy:
Cheese, milk, sour cream, cottage cheese, etc.
This group will contribute protein to the diet and includes
all foods made from meat, poultry, fish, dry beans or peas.
Eggs, nuts and seeds are also considered part of this group.
Choose meat and poultry that is lean or low-fat. Fish, nuts
and seeds are high in healthy Omega-3 fatty acids and
should be chosen more frequently than other meat.
Low-fat meat options:
Boneless, skinless chicken breast and tenders, 98% fat free turkey breast,
beef sirloin, edamame etc.
Be sure not to exceed your daily recommended allowance of discretionary
calories. Instead, focus on choosing items from the other food groups.
Oils:
Fats that are liquid at room temperature. Aim to make most of your fats come
from fish, nuts and seeds.
Fats:
Solid at room temperature such as butter, animal fats, stick margarine and
shortenings.
Added sugars:
Sugars and syrups added to foods such as cakes, candies, sodas, etc., during
processing and production.
“Life expectancy would grow by leaps and bounds if
green vegetables smelled as good as bacon.” ~Doug Larson
9