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DEMPSEYMARKS
OLIVIAWEINSTEIN

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 DISCLAIMER
This book is not intended as, and should not be used as a substitute for,
medical advice. Always consult a qualified doctor or heath care professional
before starting or implementing any health-related program, including
without limitation diet and exercise programs, and to address any questions
or concerns regarding your personal health or medical condition. Diet,
sports, and exercise pose varying levels of inherent risk for various individuals.
The authors and publisher advise readers to consult physicians, take
responsibility for their personal health and safety, and to know their
limitations. Do not take risks beyond your level of experience, training, health,

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and personal abilities. Reliance on this book is undertaken at the reader’s
own risk.

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*ALCOHOL DISCLAIMER: Minors, alcoholics and people with previous
alcohol-related issues should not engage in consumption of alcohol. Women
should not drink alcoholic beverages during pregnancy because of the risk
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of birth defects. Consumption of alcoholic beverages impairs your ability to
drive a car or operate machinery, and may cause health problems. Consult
a physician before consuming alcohol, especially if you have pre-existing
health conditions. Learn the signs of alcohol abuse and seek help if you have
a problem. Always drink responsibly.
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(C) 2015 {Dempsey Marks, Olivia Weinstein}; Published by PreGame Fit, LLC.
All rights reserved. No portion of this book may be duplicated, reproduced,
copied, or sold without the express, written permission of the publisher. For
reprint and sales information contact: {9925 Hanna Ave. Chatsworth, CA
91311}

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 3

Table of Contents
Overview.................................................... 4
Portion Control........................................... 5
Implementing Portion Control.................. 9
Tips to Health-ify Your Meal...................... 19

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Planning Your Night Out........................... 21

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 4

Overview
Welcome to the PreGame Fit Nutrition Guide! This guide outlines a plan for
healthy eating that helps prevent weight gain in college and beyond.

IT IS NOT A DIET
It is a way of life based on extensive research, ranging from studies conducted
by the government to the renowned Mayo Clinic. It is portion control. Experts

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say all of us – all age groups – should adopt portion control. But it is particularly
important for students with their new-found freedom, hectic schedules, chaotic

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eating patterns, and reliance on dining halls that offer all-you-can eat menus,
unhealthy food choices, and gigantic portions.
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 5

Portion Control
The key to maintaining a healthy
weight is portion control—not food
WHY IT WORKS: deprivation, also known as dieting.
Portion control allows flexibility in your
diet. Nothing is off limits. It allows you
to enjoy any food at any time as long
as (you guessed it) your portion is
controlled. In other words, you can
have your buffalo chicken pizza and

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eat it, too—just not the whole thing.

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Multiple studies conclude diets
do not work. Traci Mann, who has
conducted eating research for 20
years at the University of Minnesota’s
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Health and Eating Lab, sums up the
consensus: “Dieting is destined to fail.
Dieters overeat eventually….lose
control…they are putting their body
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into that exact same state that it

would be in if they were literally
starving to death.” Nearly 65% of
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dieters return to their pre-diet weight

within three years, according to Gary
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Fisher at the University of

Pennsylvania’s Weight and Eating
Disorders Program.

Over the past 60 years, portion sizes have exploded in the United States, and so
have our waistelines and weight. Forty years ago, 47% of Americans were
overweight. Now 66% are. According to a 2012 study published in the journal
Public Health Nutrition, 96% of entrees in America’s chain restaurants fail to meet
federal nutrition recommendations because of their excessive size and excess of
calories, sodium, and saturated fat. There are countless examples of portion size
explosion. Let us cite one: a McDonald’s hamburger in the 1950’s weighed
about 1.5 ounces. Today, the largest weighs 8 ounces. That’s a 500% increase.
And that increase is consistent with portion explosions in everything from pizza to
popcorn, bagels to coffee.

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 PORTION CONTROL 6
Portion control is important no matter what you eat, but choosing foods with
higher nutritional value (fruits, vegetables, whole grains) is always the best
option. We believe the healthiest diet is one consisting primarily of plant-based,
whole-foods. We will elaborate on this in the future. But let’s begin by working on
portion control because it is a crucial step in transitioning to a healthier lifestyle.

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How to do it:
Portion control is in your hands. Literally. The following are the government’s
recommended portion sizes:

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Portion control means smaller portions, and this can be discouraging to those
of us used to super-size meals. But there are ways to pump up your plate
without sacrificing health. FRUITS AND VEGGIES! They are extremely low in
calories and high in nutrients. You’ve probably noticed: we do not include
portion sizes for fruits and vegetables. Why? Because you should add them
liberally to every meal!

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 9

Implementing Portion Control

The following section is organized like a campus dining hall, with food stations.
But it is applicable to any dining experience. We combine portion control with
nutritional value, offer alternatives, and assign grades.

Breakfast
A+
• Two eggs, scrambled, or over-easy with
toast

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• Veggie omelet with or without cheese

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B+
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• Meat omelet with cheese
• French toast with fresh fruit instead of syrup

C+
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• Pancakes with syrup

• Bacon (or sausage), egg, and cheese sandwich
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• Breakfast burrito with eggs, meat, and cheese

Cheat Sheet:
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Egg Portions. Egg whites contain fewer calories than full eggs, but they also contain
fewer nutrients. If you want quantity without increasing calories, opt for egg whites.

Pick and choose your battles. To avoid hundreds of extra calories, pick one or the other:
meat or cheese.

The syrup temptation. Syrup is delicious. It’s also full of sugar and calories. Be aware of
how much syrup you pour on your pancakes and French toast. Save your syrup splurge
for a special occasion. Better yet, use light syrup. Still better, if you crave extra sweetness,
get a side of fruit!

Bacon and sausage in moderation. Breakfast meats are highly processed and contain
unhealthy amounts of fats and sodium. Enjoy bacon and sausage on occasion. Don’t
make them part of your everyday routine.

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 10
Cereal, Yogurt, and Baked
Goods
A+
• Nonfat/low-fat yogurt with fresh fruit and
portioned granola
• Whole grain, unsweetened cereal (Cheerios,
Shredded Wheat, etc) with low-fat milk and fruit
• Oatmeal with fresh fruit and light sweetener
(brown sugar, honey)
• Toast with portioned peanut butter

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B+
• Bagel with light cream cheese
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C+
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• Muffins, croissants, cinnamon buns, scones,

donuts
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Cheat Sheet:
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Portion your granola correctly. Granola is a great source of nutrients, but it is high-calorie.
Don’t overdo your granola servings.

Choose dairy wisely. When choosing a milk, yogurt, or cream cheese, opt for non-fat or
low-fat options (rather than full-fat).

Whole grain cereal is healthier than sugary cereal. Duh. While Cheerios and Shredded
Wheat might contain the same amount (or even more) calories than your typical sugary
cereals, they are much more nutrient-dense and better for your body.

Consume baked goods in moderation. Muffins, croissants, scones…all delicious but calorie
dense. Consume them in moderation. Be aware of your portions.

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Sandwiches
A+
• Hummus and veggie wrap/sandwich
• Turkey and veggie wrap/sandwich with mustard
• Peanut butter and jelly

B+

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• Tuna salad wrap/sandwich with mayo
• Ham and Swiss wrap/sandwich with mustard

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C+
• Roast beef sandwich /wrap with mayo, BBQ
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sauce, and cheese
• Philly Cheese Steak and cheese sandwich/wrap

Cheat Sheet:
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Be careful of your spreads. 1 tbs of mayo is almost 100 calories! If you want mayo on your
sandwich, choose light mayo. In general, stay away from high calorie spreads (mayo,
ranch, oil). Note: Tuna salads and chicken salads are great on their own.
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Not all meats are created equal. Turkey, chicken, ham, and tuna contain less calories
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per serving than beef/steak.

Choose cheese wisely. Cheese is a sure fire way to add calories to your sandwich/wrap.
Ask yourself if the cheese really enhances your sandwich experience. Try to avoid a
calorie packed sandwich by choosing just one among the following: meat, cheese, high
calorie spread.

Wraps don’t necessarily make your sandwich healthier. Keep portion control in mind
when choosing between bread or a wrap. And if you’re served a gigantic sub, eat half
and save the other half for later.

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Stir Fry
A+
• Extra veggies with light sauce and rice

B+

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• Chicken stir fry with rice

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C+
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• Beef stir fry with rice
• Noodles stir fry

Cheat Sheet:
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Watch your rice. Stir Fry Stations often over-serve rice. Stick to the correct portion (1 fist)
to make certain you’re not over-eating. Given a choice between white and brown,
choose brown rice: it’s a whole grain and half your grains should be whole! (This advice
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also applies to noodles.)

Go light on the sauce. Stir Fry sauces are notoriously high in calories and sodium. To
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avoid those calories and a post-meal bloat, select light sauce or sauce on the side.

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Daily Grill
A+
• Grilled chicken
• Veggie burger

B+

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• Turkey burger
• Grilled cheese

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C+
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• Burger/cheese burger
• Hot dog
• Fried chicken

Cheat Sheet:
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Protein style is your friend. There’s nothing wrong with enjoying an occasional burger on
a traditional bun. But if you’re looking for a lower-calorie option, order your burger
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protein style (in a lettuce wrap). This is a particularly good idea if you’re getting a side of
fries!
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Sides are not your friend. Pick and choose your battles with sides: French fries, onion
rings, cheese, potato or pasta salad, etc. They’re calorie-traps. French fries, for
example, often contain as many calories (or more) as your entree itself. If you do order
fries (or another high-calorie side), opt for a protein style or veggie burger and skip the
cheese.

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 14

Pizza + Pasta
A+
• Portioned pasta with marinara sauce and
veggies/chicken
• Portioned pasta with pesto and veggies

B+

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• Portioned pasta with marinara sauce and

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meatballs/sausage
• 1 slice of pizza with veggies

C+
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• Portioned pasta with Alfredo sauce and meat
• 1 slice of pizza with meat
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Cheat Sheet:
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Pasta is all about portions. It’s wicked easy to over-do your portions when it comes to
pasta. Be aware of how much pasta you are eating and stick to the proper serving size (1
fist).
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All sauces aren’t created equal. Plant-based sauces (marinara and pesto) are healthier
and lower-calorie than dairy-based sauces (Alfredo). If you order pasta with Alfredo, ask
for light sauce and skip the meat.

Load up on veggies. A fistful of pasta (the correct serving size) can appear depressingly
tiny. Tip: Load your plate with veggies. They increase the quantity and nutritional value of
your meal.

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 15

Salads
A+
• Any and all veggies, the more the better (no
portion control here!) + cheese OR chicken
with oil-based salad dressing (balsamic,
Italian, oil and vinegar)
• Greek salad with chicken or cheese and
portioned dressing

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B+

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• Veggies with portioned beans, cheese AND
chicken with oil-based salad dressing
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C+
• Caesar salad with portioned dressing
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• Buffalo chicken salad with blue cheese dressing

Cheat Sheet:
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Choose your battles. To avoid calorie-loading your salad, choose one of the following:
chicken or cheese. Ask yourself if cheese enhances the salad experience. If not, skip it.

Don’t let dressings fool you. Oil-based dressings (balsamic, Italian, oil and vinegar) are
much healthier than dairy-based dressings (ranch, Caesar, blue cheese, thousand island).
Always control the portions of your dressings (correct portion is the size of your thumb).

Beware of toppings. Be careful not to load your salad with croutons, tortilla strips, nuts, or
dried fruit. They’re ok to add in moderation. In short: Don’t make a crouton salad with a
side of lettuce.

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 16

Mexican
A+
• 2 chicken, veggie, or fish tacos with salsa
• Burrito bowl with veggies and black beans
• Burrito bowl with chicken

B+

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• Chicken quesadilla with light cheese
• 2 beef tacos with salsa

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• Veggie burrito with black beans and
guacamole

C+
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• Beef burrito with guacamole

Cheat Sheet:
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Be aware of your toppings. Adding beans, cheese, meat, sour cream, and guacamole
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transforms a healthy Mexican meal into a high-calorie disaster. Add just two of the
above.
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Choose one: rice or tortilla. To control calories, eat either rice or a tortilla with your meal.
For instance, if you choose a burrito, ask for it with no rice (and extra veggies!).

Go easy on the chips. It’s easy to mindlessly eat 400 to 500 (or more) calories of tortilla
chips. If you possess the will power, skip ‘em. If not, eat your chips with a burrito WITHOUT
rice.

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 17

Desserts

A+
• Fruit

B+

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• Non-fat/low-fat yogurt or ice cream with fruit

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and light toppings

C+
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• Cookies, cakes, brownies

Cheat Sheet:
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Portions, portions, portions! They are crucial when it comes to desserts. If you choose a
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baked good, make sure it is the size of the back of your hand. And don’t go back for
seconds.
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Compensate. If you plan on eating a high-calorie dessert, opt for an A+ meal option.

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Beverages
A+
• Water or sparkling water
• Unsweetened hot or iced tea
• Coffee with non-fat milk or light cream and sugar
• Non-fat cappuccino

B+

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• Sweetened hot or iced tea
• Non-fat lattes
• Juice

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• Lemonade
• Sports drinks

C+
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• Soda (diet or regular)
• Flavored or full-fat lattes, cappuccinos,
macchiatos, mochas
• Ice-blended coffee drinks
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• Energy drinks
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Cheat Sheet:
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Don’t drink your calories. Generally stick to zero calorie beverages (water, sparkling
water, unsweetened iced tea and coffee). Consume calorie-rich beverages in
moderation.

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Tips to Health-ify Your

Meal Without Even Realizing It
Think Fruits & Veggies
Government studies say 90% of college students don’t eat enough fruits and
vegetables. Fruits and veggies are loaded with vitamins and minerals that
boost your immune system and energy, and promote such things as hair & nail
growth and a clear complexion. They also increase your meal size without

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adding tons of calories. Add veggies (tomatoes, bell peppers, spinach, onions,
etc.) to your pizza to make a more filling, nutrient dense meal.

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Try for Whole Grain
Incorporating whole grains into your diet is easy. Opt for whole grain rice and
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bread. Whole grains provide nutrients, promote digestion, and quench hunger
by keeping you full longer. Make at least half of your grains whole!

Stick To Water
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Beverages loaded with sugar should be considered a treat, not a regular part of
your day. Water gives you energy, helps you stay full, and promotes clear skin.
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Drink a glass of water before and after every meal to prevent over-eating and
aid digestion. Carry a water bottle so you can stay hydrated and won’t mistake
thirst for hunger.
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Pick and Choose Your Battles

Don’t deprive yourself. But don’t eat just to eat. If the dining hall is serving your
favorite chocolate cake, get some! But eat an extra-healthy dinner. Don’t
follow up a burger and fries with chocolate cake... On the contrary, if nothing
at the dessert table catches your eye, skip it! Save the indulgence for
something special.

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 20

“All You Can Eat” does NOT mean eat as

much as you can
“All You Can Eat” is a tempting invitation to overeat. DON’T. Don’t pile the
food on your plate. Don’t get seconds. Don’t stuff yourself silly. For long,
casual dinners with friends, grab some fruit and water, not calorie laden
goodies.

Beware of Fancy Food Labels

Don’t be fooled by phrases such as “Homemade,” “Gluten-Free,” or
“Vegetarian.” They are not synonymous with healthy. Often such foods are

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loaded with salt, sugar, and fat to add extra flavor. Cooked spinach, for
example, can contain as much as 1 tablespoon of butter per SERVING!
Remember French fries are all three: vegetarian, vegan, and gluten-free. Be a

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smart consumer. Aim for more natural and “less processed” foods—raw fruits
and veggies, grilled meat and poultry. Try to stay away from anything in a
package. Chances are it’s loaded with salt, sugar, and preservatives.
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Take It To Go
No law says a dining hall meal must be eaten in one sitting. If you ordered a sub
the size of your thigh, eat half and take the rest home. It saves money and
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monitors your portions.

Share
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Sharing is a great way to control your portions. For example: split a burger
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and garden salad with a friend. That balances indulgence with health.

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Planning Your Night Out

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Now let’s address drinking and partying.*

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They obviously are huge parts of college life. Studies say 80% of students drink.
Half of those binge drink (defined as 5 or more drinks in a row). Some warnings:
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Alcohol is not good for you. It is a toxin. It weakens the immune system, can
impair your heart and liver, affects brain function and development, can cause
cancer. In all, researchers have linked alcohol to 60 diseases. It accounts for
10% of deaths in America among 20 to 64 year olds. Alcohol is also calorie
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dense. It slows the body’s fat burning process. And it’s virtually devoid of
nutrients.
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But let’s be serious: College and partying go hand in hand. And no amount of
studies or sermons will change that. Our advice is designed to minimize the
dangers of drinking. In other words, how to partake in a Thirsty Thursday without
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waking up naked in the quad—or worse.

Channel your inner lightweight

Don’t over-consume. When it comes to drinking, be a lightweight. There is
nothing cool about being the heavyweight drinking champion. Downing 5
beers and 2 shots means about 1000 calories (the average drink has 150
calories), a hangover, a night you probably won’t remember, and the potential
for big trouble (from sexual assault to drunk driving). The National Institute on
Alcohol Abuse and Alcoholism states: The daily limits for moderate alcohol
consumption are no more than two drinks for men or one for women per day.
That means slowing down (or abstaining) most days so you can drink a little
more on others.

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 22

Do not skip meals

You know you are going to drink and pile on the calories, so you skip meals. Bad
decision. Alcohol metabolizes quickly in an empty stomach and greatly
enhances your chances of ending up sloppy drunk. Eat a healthy,
well-balanced meal before drinking. Otherwise, you risk making an array of
poor decisions, including poor nutrition. Think 4 a.m. pizza and chicken tenders.
Avoid the Drunchies.

Plan your week

College students tend to consume more calories (in both food and alcohol) on

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the weekends. So make healthy decisions during the week. Strictly enforce
portion control. DO NOT prepare for the weekend by starving yourself during

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the week (this will send your body into starvation mode and slow your
metabolism).
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Prepare for the Drunchies
There is no denying the Drunchies (drunk hunger). Pizza, burgers, anything
fried...once the booze starts flowing, your willpower disappears and suddenly
anything goes. So prepare. Avoid that 2 a.m. McDonald’s run by keeping
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healthy, satisfying food available: popcorn, guacamole and chips, hummus

and pita bread, yogurt, chocolate chips, frozen grapes. And once again,
remember to eat a well-balanced meal BEFORE drinking to minimize or avoid
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the Drunchies entirely.

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Drink Water
For every alcoholic beverage you consume, drink a glass of water. It flushes
toxins, slows drinking, and makes you feel full, which helps prevent late night
cravings.

Pick and Choose Your Boozy Battles

You don’t need to drink in all social situations. If you’re hanging with a few
friends, watching a movie or going to dinner, why drink? What is the point of
consuming an extra 600 calories? DON’T DRINK JUST TO DRINK. You don’t need
alcohol to have fun. It’s not always party time.

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 23

Order Smart
Alcohol, among its many crimes, is calorie dense. But some alcoholic
beverages are better (actually much better) than others. If you’re going to
drink, stick to clear unflavored liquor (vodka, gin) with low calorie mixers (club
soda, light juices, even water). Or skip the mixer entirely. Wine is a good option.
If you drink beer, opt for light beer. Stay away from flavored liquor and sugary
mixed drinks (think Pina Colada, Margarita, Mai Tai, Long Island Iced Tea). The
sugar will leave you with a killer hangover, and these drinks are loaded with
calories. Also, try to avoid cream-based alcohol (Bailey’s Irish Cream) and
heavy, dark beers. To borrow a phrase…We don’t always drink, but when we
do we prefer a vodka soda with 2 limes. The lime adds a citrus-y taste without

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extra calories. And the soda water hydrates you!

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If You Drink, Drink This: Don’t Drink This:
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• Vodka + Club Soda with Lemon/Lime • Long Island Iced Tea
• Gin + Club Soda with Lemon/Lime • Margarita/Daiquiri
• Unflavored liquor on the rocks • Pina Colada
(tequila, whiskey, light rum, etc) • White Russian
• Wine • Heavy, dark beer
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• Light Beer
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