{"id":1677,"date":"2019-02-05T15:42:44","date_gmt":"2019-02-05T23:42:44","guid":{"rendered":"http:\/\/www.wou.edu\/health\/?page_id=1677"},"modified":"2020-03-09T13:58:42","modified_gmt":"2020-03-09T20:58:42","slug":"nutrition","status":"publish","type":"page","link":"https:\/\/wou.edu\/health\/resources\/student-health-101\/physicalwellness\/nutrition\/","title":{"rendered":"Nutrition"},"content":{"rendered":"<p><strong>Nutrition<\/strong><a href=\"https:\/\/wou.edu\/health\/files\/2020\/03\/1-7.png\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wou.edu\/health\/files\/2020\/03\/1-7-300x144.png\" alt=\"\" width=\"850\" height=\"408\" class=\" wp-image-2554 aligncenter\" srcset=\"https:\/\/wou.edu\/health\/files\/2020\/03\/1-7-300x144.png 300w, https:\/\/wou.edu\/health\/files\/2020\/03\/1-7-1024x493.png 1024w, https:\/\/wou.edu\/health\/files\/2020\/03\/1-7-768x370.png 768w, https:\/\/wou.edu\/health\/files\/2020\/03\/1-7-1080x520.png 1080w, https:\/\/wou.edu\/health\/files\/2020\/03\/1-7.png 1350w\" sizes=\"(max-width: 850px) 100vw, 850px\" \/><\/a><strong>Guidelines<\/strong><\/p>\n<ul>\n<li><span style=\"color: #000000\">The 2015-2020 Dietary Guidelines for Americans (<\/span><a href=\"https:\/\/www.cdc.gov\/nutrition\/downloads\/fruits-vegetables\/2018\/2018-fruit-vegetable-report-508.pdf\">CDC<\/a><span style=\"color: #000000\">)\u00a0recommend that an individual eats roughly 1.5-2 servings of fruits per day and 2-3\u00a0servings of vegetables per day.<\/span><\/li>\n<li><span style=\"color: #000000\">Caloric guidelines are primarily dependent on age and activity level. Please refer to <span style=\"color: #ff0000\"><a style=\"color: #ff0000\" href=\"https:\/\/www.cnpp.usda.gov\/sites\/default\/files\/usda_food_patterns\/EstimatedCalorieNeedsPerDayTable.pdf\">this chart<\/a><\/span> to see how many calories you should be eating (USDA guidelines). <\/span><\/li>\n<li><span style=\"color: #000000\">Water intake is also dependent on size. To find out the daily water intake in ounces, multiply your weight by .5. (EX: 150lb x\u00a00.5 = 75 oz. per day)\u00a0If you are an active individual, you need to increase your intake from your first calculation. Further instructions for active calculation can be found <span style=\"color: #ff0000\"><a style=\"color: #ff0000\" href=\"https:\/\/www.umsystem.edu\/totalrewards\/wellness\/how-to-calculate-how-much-water-you-should-drink\/\">here<\/a>. <\/span><\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/wou.edu\/health\/files\/2020\/03\/3-6.png\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wou.edu\/health\/files\/2020\/03\/3-6-300x144.png\" alt=\"\" width=\"850\" height=\"408\" class=\" wp-image-2556 aligncenter\" srcset=\"https:\/\/wou.edu\/health\/files\/2020\/03\/3-6-300x144.png 300w, https:\/\/wou.edu\/health\/files\/2020\/03\/3-6-1024x493.png 1024w, https:\/\/wou.edu\/health\/files\/2020\/03\/3-6-768x370.png 768w, https:\/\/wou.edu\/health\/files\/2020\/03\/3-6-1080x520.png 1080w, https:\/\/wou.edu\/health\/files\/2020\/03\/3-6.png 1350w\" sizes=\"(max-width: 850px) 100vw, 850px\" \/><\/a> <a href=\"https:\/\/wou.edu\/health\/files\/2020\/03\/nutrition-website.png\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wou.edu\/health\/files\/2020\/03\/nutrition-website-300x144.png\" alt=\"\" width=\"849\" height=\"408\" class=\" wp-image-2557 aligncenter\" srcset=\"https:\/\/wou.edu\/health\/files\/2020\/03\/nutrition-website-300x144.png 300w, https:\/\/wou.edu\/health\/files\/2020\/03\/nutrition-website-1024x493.png 1024w, https:\/\/wou.edu\/health\/files\/2020\/03\/nutrition-website-768x370.png 768w, https:\/\/wou.edu\/health\/files\/2020\/03\/nutrition-website-1080x520.png 1080w, https:\/\/wou.edu\/health\/files\/2020\/03\/nutrition-website.png 1350w\" sizes=\"(max-width: 849px) 100vw, 849px\" \/><\/a><\/p>\n<p><strong>Benefits of Adequate Nutrition<\/strong><\/p>\n<p><span style=\"color: #000000\">A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check. Eating non-starchy vegetables and fruits like apples, pears, and green leafy vegetables may even promote weight loss. Their low glycemic loads prevent blood sugar spikes that can increase hunger (<a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/vegetables-and-fruits\/\">Harvard, T.H. Chan School of Public Health<\/a>).<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><strong>On-Campus Resources<\/strong><\/p>\n<ul>\n<li><span style=\"color: #ff0000\"><a style=\"color: #ff0000\" href=\"https:\/\/wou.edu\/housing\/dining-western-oregon-university\/\">Campus Dining:<\/a><\/span> <span style=\"color: #000000\">Dining options are available in the WUC, Hamersley Library, and in Valsetz.<\/span><\/li>\n<li><span style=\"color: #ff0000\"><a style=\"color: #ff0000\" href=\"https:\/\/wou.edu\/foodpantry\/\">WOU Food Pantry:<\/a><\/span> <span style=\"color: #000000\">If you are struggling financially and do not have the means to buy food, please visit the WOU Food Pantry. They offer a variety of meat, fruits, vegetables, and other meal options.<\/span> <span style=\"color: #000000\">Please refer to their website for hours.<\/span><\/li>\n<\/ul>\n<p><strong>Off-Campus Resources<\/strong><\/p>\n<ul>\n<li><span style=\"color: #ff0000\"><a style=\"color: #ff0000\" href=\"https:\/\/www.ellacurranfoodbank.org\/\">Ella Curran Food Bank:<\/a> <span style=\"color: #000000\">This food bank is located in Independence, but has a wide selection of choices. Please refer to their website for hours. <\/span><\/span><\/li>\n<li><span style=\"color: #ff0000\"><a style=\"color: #ff0000\" href=\"https:\/\/www.wincofoods.com\/oregon\">Waremart<\/a><\/span>: <span style=\"color: #000000\">Grocery store located in Independence.<\/span><\/li>\n<li><span style=\"color: #ff0000\"><a style=\"color: #ff0000\" href=\"https:\/\/www.foodhero.org\/\">Food Hero:<\/a> <\/span><span style=\"color: #000000\">Simple, nutrition-dense food recipes<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>NutritionGuidelines The 2015-2020 Dietary Guidelines for Americans (CDC)\u00a0recommend that an individual eats roughly 1.5-2 servings of fruits per day and 2-3\u00a0servings of vegetables per day. Caloric guidelines are primarily dependent on age and activity level. Please refer to this chart to see how many calories you should be eating (USDA guidelines). Water intake is also [&hellip;]<\/p>\n","protected":false},"author":1109,"featured_media":0,"parent":1627,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","_lmt_disableupdate":"","_lmt_disable":"","_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":"","_links_to":"","_links_to_target":""},"class_list":["post-1677","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/wou.edu\/health\/wp-json\/wp\/v2\/pages\/1677","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wou.edu\/health\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/wou.edu\/health\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/wou.edu\/health\/wp-json\/wp\/v2\/users\/1109"}],"replies":[{"embeddable":true,"href":"https:\/\/wou.edu\/health\/wp-json\/wp\/v2\/comments?post=1677"}],"version-history":[{"count":0,"href":"https:\/\/wou.edu\/health\/wp-json\/wp\/v2\/pages\/1677\/revisions"}],"up":[{"embeddable":true,"href":"https:\/\/wou.edu\/health\/wp-json\/wp\/v2\/pages\/1627"}],"wp:attachment":[{"href":"https:\/\/wou.edu\/health\/wp-json\/wp\/v2\/media?parent=1677"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}