The complete guide to healthy cooking and nutrition for college students
Subtitle: how not to gain 17 pounds at college
By: by J. Lucy Boyd
Publisher: Atlantic Pub. Group
Published: 2010
Place of publication: Ocala, Fla
Language: eng
Format: Paperback
Number of pages: 336
ISBN-13: 9781601383570
Notes: Includes bibliographical references and index.
Table of contents: title: The basics. Good nutrition basics -- USDA Food Pyramid -- Calculating your needs -- How many calories you currently eat -- Evaluate your surroundings. The dorm or apartment kitchen -- College cafeteria -- Grocery stores -- Local restaurants and takeout -- Must-have comfort foods -- How much you can spend -- Obtaining basic supplies. Stocking your kitchen -- The first trip to the grocery store -- Attitude, baby. Organization -- Dignity and self-worth -- Stress management -- Freshman year recipes. Chicken wrap -- Ham salad -- Baked potato -- Marinated chicken -- Berry parfait -- Microwaved sweet potato -- Baked onion -- Tuna salad pita -- Grilled cheese English muffin -- Grilled veggie and cheese sandwich -- Spicy baked potato logs -- Tomato with black beans and cheese -- Fruity gelatin salad -- Tuna salad -- Angel food cake with berries -- Marinated turkey breast -- Blueberry breakfast shake -- Peanut butter crispy rice treats -- Cooking basics. No-prep food choices -- Cooking terms -- Basic appliance use -- A cooking primer -- Freezing and storing foods -- Food safety -- The dreaded (or beloved) cafeteria. Your college cafeteria : healthy or unhealthy? -- The plan -- Navigating your way to the best choices -- How to find out nutritional values -- Eating out. Healthy options at various restaurant types -- Variety. The importance of eating a variety of foods -- Easy-to-purchase options -- Sophomore year recipes. Chicken noodle soup -- Grilled veggies -- Oven baked veggies -- Broiled tomato -- Crock-Pot lima beans -- Beef and broccoli stir fry -- Kabobs -- Mushroom omelet -- Pineapple coleslaw -- Breakfast burrito -- Apricot pie -- Easy garlic rolls -- Orange chicken and veggie stir fry -- Easy egg drop soup -- Crock-Pot roast -- More cooking methods. Cooking methods -- Beyond the basics : creating traditional favorites and finding new ones -- Make existing recipes healthier -- Advanced appliance use -- Food substitutions -- Exercise. Athletes : eating for optimum performance -- Non-athletes -- Sleep. How much sleep do you need? -- Things that interfere with sleep -- Sleep disorders and what to do -- Practical ways to get more rest -- The link between healthy eating and good sleep -- Maintaining a healthy weight. To diet or not to diet -- Mindful eating -- An evaluation of your progress -- Pitfalls to avoid -- What to do if you are off track -- Junior year recipes. Broccoli salad -- Stuffed bell peppers -- Baked salmon -- Oven fried fish -- Tuna noodle casserole -- Banana walnut muffins -- Carrot cake muffins -- Tacos -- Oven fried chicken -- Pumpkin babies -- Strawberry shortcake -- Brown rice -- Chicken and rice -- Waldorf salad -- Wilted greens -- Eating disorders. Healthy eating principles -- Unhealthy practices -- Where to turn if you need help -- Keeping it all in perspective -- Special needs. Food allergies -- Vegetarianism -- Cultural and religious dietary restrictions -- Medical diets -- Do I need a supplement? -- Entertaining. Party foods -- Ball game menus -- Holiday foods on a budget -- Romantic dinners -- Be a hit at potluck dinners -- Preparing for life after college. What now? -- Shopping with a bigger budget -- Keeping it healthy -- Expanding your culinary knowledge -- Senior year recipes. Cooked cabbage -- Crock-pot chili -- Barbecued chicken -- Easy blackberry cobbler -- Peach cobbler -- Grilled shrimp -- Oatmeal raisin cookies -- Roasted vegetable pasta -- Pecan sweet potatoes -- Foil bag veggies -- Foil bag chicken -- Foil bag salmon -- Foil baked apple -- Mini meatloaves -- Pork chop with pineapple slices -- Conclusion -- Appendix A : case studies  -- Appendix B : resources.