This past Wednesday, November 8th 2017, kicked off day 100 of the countdown until THON Weekend 2018! Each year, THON aims to raise money and awareness towards to fight against pediatric cancer. These efforts all come together in February for a 46-hour dance marathon (no sitting or sleeping allowed), where the grand total of money raised throughout the past year is revealed at the end of hour 46.

To join in the celebration of the 100 Days until THON 2018, we’ve compiled a list of 100 health and nutrition-related tips that you can start incorporating into your daily routine, so that you’re primed and ready to tackle THON weekend at your healthiest self. If you’re not actively participating in THON weekend, don’t close your browser tab just yet! These tips are also meant for anyone looking for simple ways to achieve a healthier diet and lifestyle.

So, let’s dive right in! 

1. Remember that one of the keys to a healthy diet is listening to your body! Practice tuning into your body’s hunger cues by eating when you feel hungry and stopping when you’re feeling full.
2. Stay hydrated! Many systems within our bodies rely on water to work properly and efficiently. Make this an easy habit to stick with by carrying a reusable water bottle with you!
3. Add some color to your plate! A colorful plate often means a larger variety of nutrients. Consider adding some of these multi-colored food options: strawberries, grapefruit, carrots, squash, broccoli, blueberries, eggplant, low-fat yogurt.
4. Expand your palate and try a new food! Campus Dining offers a variety of foods every single day including seasonal fruits, vegetables and many international dishes.
5. If you struggle finding healthy menu options at your campus, reach out to the Food Services department to discuss your concerns. Not sure who to contact? Try typing “PSU (Your Campus Name) Foodservices” in your search bar.   
6. Follow MyPlate basics: make half your plate fruits and vegetables, aim to make half your grains whole grain, move to low fat or fat free dairy, and eat and drink the right amount for YOU!
7. Try an oil-and-vinegar based salad dressing instead of a creamy one, like ranch or bleu cheese. This simple switch can save calories, fat and sodium.  
8. Use this quick visual guide to gauge portion sizes: a serving of protein should be about the size of your palm, grains should be the size of your fist, and fruits and vegetables should fill the rest of the plate.
9. Try using a smaller plate to eat from!  This simple swap can reduce portion sizes and prevent overeating.
10. When choosing grains, make them whole grains, which contain more fiber, vitamins and minerals than refined versions, and can help reduce risk of heart disease and other chronic illnesses. Whole wheat breads, brown rice and quinoa are common whole grains you can find in our Penn State dining halls!
11. Plan in advance before eating.  If you live on campus, look at the online menu or mobile app before going to eat.  Or, try taking a lap first to check out all of the options before choosing what to eat.
12. Looking for a healthier dessert to satisfy your sweet tooth? Start with fruit! Dip apple slices in caramel sauce, add some whipped cream to a bowl of fresh berries, or layer your favorite fruit with low-fat yogurt and granola for a delicious parfait!  
13. An an easy way to pinpoint healthy menu choices served on campus is to look for items labeled with the RHEAL carrot icon! Read up on RHEAL, here: https://foodservices.psu.edu/rheal
14. Vary your protein sources! Experiment with beans, chickpeas, lentils, tofu and many more plant-based protein choices. You can find a variety of protein options in any Penn State Campus Dining facility!
15. If you’re on the University Park campus and have questions about meeting your nutritional needs, or simply want to learn more about healthy eating, consider meeting with a Registered Dietitian at the Nutrition Clinic. To schedule an appointment, visit: http://studentaffairs.psu.edu/health/wellness/nutritionClinic.shtml
16. Say no to sugary energy drinks. Though they can provide an immediate energy boost, they can cause you crash later on. Instead, reach for a natural energy-rich snack like handful of nuts or dried fruit, a slice of whole grain bread with peanut butter, or a few pieces of dark chocolate. And don’t forget to drink plenty of water!  
17. Make an effort to start each day with a healthy breakfast. Easy and nutritious options include eggs, fruit with nut butter, oatmeal with your favorite toppings, or a fruit smoothie.
18. Cooking methods can affect the nutritional quality of foods, too!  When cooking, try to use a better-for-you method such as steaming, baking, roasting, boiling.  These methods use less oil and fat and can save a lot of calories and fat.
19. Incorporate more nutritious foods into meals through simple swaps. For example, instead of using sour cream on your taco or chili, try substituting plain nonfat yogurt. Use a whole wheat wrap for your sandwich instead of a typical white roll, or opt for spinach instead of iceberg lettuce.
20. Instead of piling multiple dishes of food on your tray all at once, consider ditching the tray altogether! Focus on selecting one dish at a time and only going back for another item once you are finished with the first. This strategy can help keep you from overeating, and can also help you avoid unnecessary food waste!
21. Some experts suggest that our stomachs take around 15-20 minutes to signal our brains that we’re full. Take some extra time to slow down while eating, and pause after finishing your first plate to ensure you’re eating when you’re hungry.
22. Eating high amounts of saturated fat can increase the risk of heart disease and stroke.  Look for leaner proteins, such as poultry and seafood, or plant-based protein options to reduce your consumption of saturated fat.
23. Keep in mind that a healthy diet doesn’t require you to cut out all of your favorite foods! You can still enjoy them in moderation, while incorporating more nutritious foods. So, go ahead and have that slice of pizza, but consider adding a side of steamed veggies or salad instead of a second slice.
24. Don’t fear the egg! Eggs contain all the essential amino acids (meaning we must eat them in foods) and are a great source of vitamins, minerals and protein.
25. Remember, not all fat sources are unhealthy. Fat is an important nutrient that provides us with energy and helps our body absorb certain vitamins. Choosing unsaturated fats, like those found in nuts, oils, avocados and salmon, have been shown to help lower cholesterol levels and protect against heart disease.
26. Not a big fan of veggies? Try blending them into a fruit smoothie to increase your intake!
27. Looking to indulge in dessert, but not go overboard? Consider splitting it with a friend!
28. When reading nutrition labels, try focusing less on the amount of calories in the food and more on the nutrients that it contains. Try using the Percent Daily Values as a guide. Aim for higher percentages in nutrients like fiber, vitamins and minerals and lower percentages of saturated fat or sodium.
29. How much exercise should you be getting? The Physical Activity Guidelines for Americans recommend at least 150 minutes per week. Using this as a goal, and find a regimen that works for you and incorporates both aerobic and muscle-strengthening activities.
30. Not sure where to start with increasing exercise? Set a step goal! Some experts recommend 10,000 steps per day, but find what works best for you- and stick with it! Small actions, like taking the stairs, or walking to class instead of taking the bus, can add up and put you closer toward your goal.
31. Find healthy ways to relax and de-stress. Take a walk, listen to music, hang out with friends, pause and take a few deep breaths, or schedule a 5-minute meditation break during the day.
32. Use the Nutrition Facts panel on packaged foods to help you compare products and make healthier food choices. For more information on how to read a food label, visit: https://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm274593.htm
33. Try to reduce your intake of added sugars, like those found in sugary beverages, cookies, pastries, and sweetened breakfast cereals, as they can be harmful to your health. The American Heart Association recommends that women limit their added sugar intake to under 100 calories per day (~6 tsp of sugar) and men to under 150 calories per day (~9 tsp of sugar).
34. Curb those caffeine cravings! While caffeine isn’t harmful to us in moderate amounts, relying too much on caffeine can interfere with a healthy sleep pattern. It’s recommended to limit caffeine consumption to no more than 400mg per day. That’s equal to about  4 cups of brewed coffee.
35. Get some sleep! This can sometimes be difficult as college students, but do your best to get between 7-9 hours of shut-eye each night. Our bodies need this time to grow and heal.
36. Try eating a small meal around 1-3 hours BEFORE working out. This gives your body enough time to properly digest food without making you feel sick or sluggish, while providing you with the fuel you need. For pre and post workout meal suggestions, check out this post: https://sites.psu.edu/therhealdeal/2015/10/14/the-workout-junkies-guide-to-high-energy-meals/
37. Get Cooking! Shopping for and preparing your own meals gives you more control over your food- from the ingredients you’re using to the portion size you’re consuming.
38. Instead of adding butter or salt to flavor your food, try using fresh or dried herbs and spices. This can help you cut down on the amount of saturated fat and sodium you are consuming, which can benefit your health!
39. Be mindful of condiments (salad dressings, sauces, ketchup, etc.). They can be sources of hidden calories, fat, and sodium.  
40. Protein and granola bars can be a good snack or meal replacement when you’re in need of a quick and healthy option, but be sure to read the nutrition label. Some bars can contain more sugar than some candy! Opt for bars that are lower in sugar and contain wholesome ingredients like nuts, dried fruit and whole grains.
41. Do you have a food allergy or other dietary restriction? Reach out to foodallergies@psu.edu for resources and support!
42. Focus on consuming nutrients from food sources rather than supplements. While supplements can be a great addition to fill in the gaps, or address chronic deficiencies, other compounds in the foods we eat can help your body absorb the vitamins and minerals present in the food.
43. If you have access to a kitchen, setting aside just a few hours to plan and prepare meals for the following week can help prevent the need to order out or grab an unhealthy snack.
44. Eat more Omega-3’s! Certain types of fish like salmon and tuna, are rich in Omega-3 fatty acids, an essential fat that our body can’t make on it’s own. Omega-3 fats have been shown to help protect against heart disease and other chronic conditions. Vegan or allergic to seafood? Omega-3 fats are also found in walnuts, flaxseeds and soybeans.
45. Watch for pitfalls at restaurants.  When dining out with friends, consider splitting a meal with a friend to save calories and money!
46. Learn your hunger cues. Are you eating because you’re actually hungry or because you’re bored?  If you find you’re eating out of boredom frequently, create a list of ways to distract yourself when you head for the food.
47. Space meals out throughout the day and don’t forget to plan accordingly for snacks!  Skipping meals can actually lead to overeating later in the day, so it’s better to eat balanced meals and snacks throughout the day.
48. Be cautious of energy drinks.  Many brands contain caffeine, other stimulants and added sugars, which in large amounts can be dangerous.  Energy drinks may provide a quick jolt, but lifestyle changes will provide long term benefits.
49. Branch out and try a new food! Variety is key in a healthy diet and will keep you from getting bored with your food choices.  Penn State Campus Dining locations provide a large array of unique and enticing foods.
50. Instead of overwhelming yourself with a total diet overhaul, start with small, manageable changes that you can stick with. Once you’ve mastered one change, try adding another.
51. Food Safety Tip: When heating foods using a microwave, be sure to rotate and stir frequently to distribute the heat. Microwave cooking can heat foods unevenly, leaving cold pockets where harmful bacteria can grow.
52. Remember, rest days are an important part of any exercise plan. Our muscles need time to recover and rebuild!
53. Hold yourself accountable to your personal health or fitness goals. Keep track of your progress in a journal or planner, or create an ‘inspiration board’ filled with your favorite pictures and quotes to keep you focused and motivated!
54. To boost your immune system before THON, be good to your gut! Foods rich in pre- and probiotics can help the good bacteria in our gut to grow and thrive, which contributes to healthy digestion and a strong immune system. Try adding more probiotic foods like yogurt, sourdough bread or miso, and prebiotic foods like bananas or asparagus, into your diet!
55. Carbohydrates are the primary source of energy used to fuel or bodies. However, some carbs are better than others. Simple carbs, such as candy, soda or sweet desserts, are rich in sugar but have little nutritional value, whereas complex carbs- like those found whole grains, fruits and vegetables- are full of nutrients like vitamins, minerals and dietary fiber.
56. Bored with water? Try adding slices of fruit for a little flavor boost!
57. Food Safety Tip: Leaving meat on the counter to defrost is not safe! Defrost in the fridge, under cold running water, or in the microwave if you plan on cooking the meat immediately.
58. If you grocery shop, stick to a list! Shopping with a grocery list can help you stick to the foods you need while avoiding impulse purchases of less healthy options.
59. Friends and family can be a great support system when making healthy lifestyle changes! Share your goals with them, and find ways that you can work on them together- like cooking a healthy recipe, or going to the gym.
60. Gradually wean yourself off caffeine leading up to THON.  Reduce the amount, try using half-caf as an intermediate step, or switch to decaf entirely!
61. Looking for a portable, healthy snack? Grab a piece of hand fruit before leaving the dining hall. Many PSU dining locations allow you to take one piece for free!
62. Be knowledgeable about your food.  Ask questions about where it comes from, how it’s grown/raised, what the benefits are.  Be an informed consumer!
63. Instead of having a cup of coffee, try green tea! It contains smaller amounts of caffeine than coffee, and is packed with antioxidants that may help protect against heart disease and other chronic health conditions.
64. Are you a vegetarian or vegan, or considering adopting this lifestyle? Learn more about what PSU Food Services has to offer by visiting https://foodservices.psu.edu/vegetarianism, or contact a PSU Food Services Dietitian.
65. Many fruits and vegetables, like celery, cucumbers, tomatoes, peppers, cantaloupe, and grapes have a high water content, which can help you stay hydrated throughout the day! (As if you needed another reason to eat more fruits and veggies.)
66. Avoid diet claims that sound too good to be true, or ask you to commit to an extreme lifestyle adaption. These diets can promote unrealistic eating habits and are hard to maintain long-term. For tips on how to spot a diet scam, check out this blog post: https://sites.psu.edu/therhealdeal/2017/06/23/clean-up-your-act-how-to-catch-a-diet-scam/.
67. Orange-red colored foods are rich in Beta-carotene. This is a form of Vitamin A, which contributes to eye health and promotes skin health and cell growth.
68. Soak up some Vitamin D, it’s good for your immune system! Did you know, our bodies naturally produce Vitamin D from exposure to the sun? Help your body get enough of this nutrient by spending some time outdoors on a sunny day, even if just for 10-15 minutes.
69. Out of sight, out of mind! Store junk food out of sight and keep healthy options easily accessible. For instance, instead of keeping a box of cookies on the counter, replace it with a fruit basket and store the cookies in a cabinet.
70. Think outside the box! Try some more unique food swaps like black bean brownies or cauliflower pizza crust.
71. If you’re part of a club or student organization that regularly meets on campus, suggest having a healthy snack at meetings. For healthy snack suggestions, see tip #98.
72. Nuts contain healthy fat, protein and fiber making them a great snack choice- but keep in mind that they are also high in calories! 1 oz. of almonds (the recommended serving size) has roughly 164 calories.That’s only about 23 almonds, or a small handful! Avoid going overboard by pre-portioning nuts, instead of eating straight from the bag or container.   
73. Beware of liquid calories! Sweetened fruit juices, teas, sodas and coffee drinks can rack up a lot of empty calories that would be better spent on wholesome foods. Instead, stick with water or unsweetened tea, or opt for milk or an unsweetened milk alternative.
74. Healthy eating doesn’t have to be overcomplicated…start with the basics! Familiarize yourself with some of the key recommendations from the 2015 Dietary Guidelines for Americans, here.
75. Don’t forget about the fitness resources on campus.  Check out your campus’  website to see what’s available to you.  Between group fitness classes, personal training, swimming and more, there are plenty of opportunities to start building up endurance before THON!
76. Take time to enjoy a meal without distractions. Eating in front of the TV, while playing video games, or doing homework may lead us to eat larger portions without realizing it.
77. It’s important to keep your sanity when trying to follow a healthy diet. Make it a priority to choose health over physical appearance and try not to overwhelm yourself with meeting calorie goals or lowering the number on the scale.
78. In the words of Hippocrates: “Let food be thy medicine, and medicine be thy food.”
79. The best defense for a cold is a healthy immune system.  There is no magic cure for a cold and while many products claim to prevent colds, there is no research supporting those claims.  Following these tips will give your body the best chance of fighting off bugs!
80. No time for the gym? Find other creative ways to get some exercise! Skip the bus and walk to class, do some standing calf raises while waiting in line, or take a half hour out of your day to do some stretching at home!
81. If you struggle with keeping produce from spoiling before eating it, consider buying them frozen. It can be equally as nutritious, just watch out for added ingredients like butter or sauces.
82. Nutrition, sleep and physical activity are super important in maintaining a healthy lifestyle, but so is self care.  Carve out time to stay connected to yourself and your bodily needs.  It could be taking a bath, journaling, getting a manicure, or reading a book for fun.
83. Do you know what your personal calorie and nutrient needs are? Resources like https://supertracker.usda.gov/ can help you find out.
84. Staying healthy before THON can be as simple as washing your hands often and for the appropriate amount of time. Experts recommend 20 seconds, or singing the Happy Birthday song twice!
85. If you’re of legal drinking age, be aware of the negative effects of alcohol consumption. Check out this resource for more information on alcohol and health:  https://www.rethinkingdrinking.niaaa.nih.gov/
86. Switch up your fitness routine to avoid boredom or burnout. Consider trying a group workout class, joining an intramural sport, signing up for a local 5K run/walk, or simply finding yourself a workout buddy!
87. Once you figure out your personal nutritional needs (see tip 83), try tracking your food intake for a few days. Use a free online meal tracking program or mobile app to see how well your diet compares to what you should be eating for optimal health!  
88. Make healthy decisions before you step foot into your campus dining hall by reviewing the daily menu online. Drill down on ingredients, nutrition information, and even filter the menu to find specific foods that fit your dietary needs. Find the menu here: http://menu.hfs.psu.edu/
89. Add more fiber to your diet! Fiber is a nutrient that keeps us feeling full, which can help prevent us from overeating., and has been shown to help lower cholesterol and maintain healthy blood sugar levels. Choose fiber-rich foods like whole fruits, beans, whole grain cereals, brown rice, nuts and seeds when dining on campus!
90. LAUGH! We’ve heard the old adage that laughter is the best medicine, but in all reality, laughing may help you decrease stress hormones and increase immunity. Here’s a joke for you: What do you call a pig that does karate? A pork chop!
91. Dance like nobody’s watching! Put on your favorite music and have your own dance party. What better way to prepare for a 46-hour dance marathon than dancing, right?
92. In order to eat the recommended 2-3 cups of vegetables per day, don’t forget about incorporating them into breakfasts!  Waiting until dinner to get all the recommended servings of vegetables can be challenging, so spacing your consumption throughout the day helps you meet your goal!  Try adding in some vegetables to an omelet (veggies are always available at every omelet bar on campus) or throw some canned pumpkin into your pancakes or waffles!
93. Strong bones need calcium! You can find this nutrient in foods like milk, canned tuna, collard greens, legumes, tofu, almonds, and oranges.
94. If you dine on campus at Penn State, view today’s menu on the go! Download the Dining@PSU app on your smartphone (Iphone and Android users).The online menu is also mobile-friendly!  
95. Limit your screen time. Not only can reducing screen time help keep you more active, but it’s also been shown to improve sleep and academic performance!  
96. Evaluate lowfat and nonfat versions of your favorite foods. These versions often (but not always) compensate for a reduction in fat by increasing added sugars or sodium.
97. Don’t forget about micronutrients, including iron.  Iron plays an important role in transporting oxygen throughout the body, building immunity and other essential functions. For more information on iron: https://sites.psu.edu/therhealdeal/2017/10/06/donating-blood-be-sure-to-pump-that-iron/
98. Stock up snacks for your dorm room or apartment for when you can’t make it to the dining hall. Healthy snacks incorporate nutrients like protein, complex carbohydrates and healthy fats. Great examples are peanut butter and apple slices, whole grain crackers and cheese, hummus and carrot sticks, or oatmeal and almond butter with some fruits.
99. Our social media accounts have all kinds of nutrition information! Follow @rhealpsu on Instagram or review The Rheal Deal blog for more nutrition tips and tricks.
100. Anyone can adopt a healthier lifestyle, it just takes time and dedication! Find the tips on this list that work best for YOU, practice them often, and turn them into healthy habits for life!

References: 

THON: http://thon.org/

Bradford, A. (2015, August 25). “Vitamin A: Sources & Benefits.” LiveScience. Retrieved from http://www.livescience.com/51975-vitamin-a.html

“Tips for Eating Healthy.” (2017, August 1). American Heart Association, Retrieved from: www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Tips-for-Eating-Healthy_UCM_457979_Article.jsp#.WfdoYGhSyUk

“Stress Relief from Laughter? It’s No Joke.” (2016, April 21). Mayo Clinic.Mayo Foundation for Medical Education and Research (MFMER), Retrieved from: www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044456?pg=2

“Whole Grains 101.” (N.d) Oldways Whole Grains Council, Retrieved from: https://wholegrainscouncil.org/whole-grains-101

“Omega-3 Fatty Acids: An Essential Contribution.” (2017) The Nutrition Source. Harvard T.H. Chan School of Public Health. Retrieved from: www.hsph.harvard.edu/nutritionsource/omega-3-fats/

“Prebiotics and Probiotics: Creating a Healthier You.” (2016, October 10) eatright.org. Academy of Nutrition and Dietetics. Retrieved from: www.eatright.org/resource/food/vitamins-and-supplements/nutrient-rich-foods/prebiotics-and-probiotics-the-dynamic-duo.

“Dietary Fiber” (2017, November 3). MedlinePlus. NIH U.S. National Library of Medicine. Retrieved from: https://medlineplus.gov/dietaryfiber.html

“Green Tea.” (2016, November 30). National Center for Complementary and Integrative Health, U.S. Department of Health and Human Services. Retrieved from: https://nccih.nih.gov/health/greentea

Nutritive Value for 1 oz. Almonds:

“Basic Report: 12061, Nuts, almonds.” USDA National Nutrient Database for Standard Reference (Release 28. 2016, May). Retrieved from: https://ndb.nal.usda.gov/ndb/foods/show/3635?fgcd=&manu=&lfacet=&format=&count=&max=50&offset=50&sort=default&order=asc&qlookup=almonds&ds=&qt=&qp=&qa=&qn=&q=&ing=