How to get involved in Green Dining

It takes no effort to dine more sustainably on campus

• Eat in whenever you can.
• Participate in the reusable carryout program.
• Use carryout only when carrying out.
• Reduce the use of disposable packaging as much as possible.
• Recycle and compost whenever possible.
• Use appropriate receptacles when discarding waste.

It takes a little effort to volunteer as a Green Dining Peer Educator

• Who:

o any student can volunteer

• Where:

o at the North Campus Diner and South Campus Dining Room

• What:

o educate customers about using non-disposable items in the dining rooms

o support separation stations

o guide students to the tray return belts at the end of their meal

• When: shifts will be scheduled

o South Campus Dining Room

Monday-Friday 11:00 am -1:00 pm

Monday-Friday 5:00 pm -7:00 pm

o North Campus Diner

Monday-Friday 5:00 pm -7:00 pm

• Contact Allison Lilly at alilly@umd.edu

or 301-314-1016 if you are interested in participating.

It can be rewarding - apply to become a Green Dining Intern

• Each semester, student interns work to support the Green Dining Program.
• Examples of internships include: Communications, Peer Education, and Program Support for Rooftop Gardens.
• Internships are posted at the end of each semester.
• Check here for openings and details on how to apply.
• Contact Allison Lilly at alilly@umd.edu with questions or suggestions.

It can change everything - join the Sustainable Food Working Group

• This new Sustainable Food Working Group will collaborate with Dining Services to find ways to increase “sustainable food” options at UMCP.
• The group will promote education, awareness and dialogue through a process of input, planning, and action implementation.
• Want to be involved?
• Interested in being a representative on the Sustainable Food Working Group?
• Email realfoodumd@gmail.com

Tell Us What You Think

• Please send suggestions, questions, and concerns to umfood@dining.umd.edu

October 2011

Tips for Healthier, not Horrifying Halloween
By: Emily Izer, dietetic intern
1. “Fun size” can be frightening. Many fun size candy bars pack a whammy of calories into a small package. Some fun size bars have more than 100 calories!

a. Have fun size bars, but don’t overdo it. Eat only one or choose lighter ones, such as Milky Ways or Peppermint Patties.

2. Beware candy disguised as fruit. Halloween is a time for costume parties and creative food decorations. But don’t be fooled by a recipe made with fruit and assume it must be healthy.

a. Items like caramel apples, pumpkin bread, and fruit punch are all laden with sugar and calories. Choose fresh fruit and veggies to snack on or dried fruit instead.

3. Don’t become a candy hoarder. Competing to see who can get the most candy is fun, but gaining 5 pounds after eating it all is not fun.

a. Go ahead and try to gather the most candy and when you’re done enjoy sharing it with your roommates and family.

4. Trick-or-Treating = exercising. You’re candy collecting (or party hopping) can count double as a workout if you plan it right.

a. When you’re going door to door, power walk to get to the next place for a mini cardio workout. Your bucket of candy or costume could serve as a weight.

5. Dirty teeth are scary. It’s almost impossible to not eat more sugar than usual during Halloween, which will inevitably locate itself on your teeth.

a. Brush your teeth at least twice per day to prevent Halloween cavities from forming. Try to limit sticky or chewy candy as this sticks to teeth very easily.

HAVE FUN!

Our dietitian and nutrition interns love to share information about nutrition on campus — go to:
http://dining.umd.edu/menus/nutrition-resources/articles

Nutrition for Athletes in the Dining Halls

Hydration!

It is critical for athletes to consume enough water in order to prevent dehydration, which can cause muscle cramping and fatigue
Both the Diner and South Campus Dining Hall have triple-filtered, conditioned Fresh H20 water stations. These stations are free of charge and all you need is a reusable water bottle to fill up. Not only does it bring you fresh, filtered, FREE water but it also cuts down the number of plastic bottles which helps decrease food and recycling costs. Please visit the Dining @ Maryland website to see all about their Green Dining Program.

Meet Your Calorie Needs

Healthy, active college women need approximately 1800-3800 calories/day
Healthy, active college men need approximately 2600-3400 calories/day
While calorie needs of college athletes may be higher than non-athletes, it is important to consume these extra calories through a healthy and varied diet in order to achieve optimal performance

Choose Wisely

When selecting meals from the dining hall, make sure to choose foods from all the foods groups.
Try picking the healthier version of a food because it contains more beneficial vitamins and minerals and will serve you better in the long-RUN!

Carbohydrates

Carbohydrates to Increase	Carbohydrates to Decrease
Whole grain breads and tortillas at the sandwich station High-fiber, whole-grain cereals or oatmeal Whole wheat pasta at the pasta station Brown rice at the stir fry station Fruits: apples, bananas, cantaloupe, pineapple, watermelon, etc. are available on the salad bar Vegetables: broccoli, cucumbers, spinach, snap peas, etc. can be found at the salad bar or at Cluckers	Cakes, cookies and doughnuts Sugary cereals Potato chips Bagels, white bread, white pasta

Fats

Fats to Increase	Fats to Decrease
Foods cooked in olive oil or oil spray Ask for your dish to be cooked using “less oil” when ordering Peanut butter	Fried foods: French fries, fried chicken, fried fish Whole milk Ice cream

Protein

Protein to Increase	Protein to Decrease
Fish: tilapia, salmon, tuna, shrimp Grilled chicken, baked chicken, rotisserie chicken Veggie burgers Egg whites Skim or soy milk Deli meats Tuna salad and egg salad at the deli station are made with low-fat mayonnaise Non-fat yogurt at the salad bar	Hamburgers High-fat cheese, milk or yogurt

Final Coaching Points

It is best to eat smaller meals often, instead of waiting till you are starving to eat a huge meal
Breakfast is the most important meal of the day!
Have snacks between meals such as: low-fat yogurt, dried fruit and nuts, veggies and hummus
If you are pressed for time think about loading up the to-go containers with fresh fruits and vegetables from the salad bar, or even grab a to-go sandwich

Best Picks by station:

Cluckers:

Rotisserie chicken (white or dark meat)
Vegetables (all are steamed without adding oil or butter)

Deli Line:

Go for lean meats: turkey or ham
Ask for hummus or guacamole as a spread instead of ranch, mayo, or blue cheese
Load up on veggie toppings
Get an extra sandwich to go and keep in your refrigerator for when you don’t have time to go to the dining halls
Chicken salad, tuna salad, and egg salad on whole wheat bread is a great protein option and is made with low fat dressings

Breads:

Go for whole wheat breads and bagels which are high in fiber and will keep you full
Bread and peanut butter are always available for a great to go snack when time is tight

Salad Sensations:

The greener the lettuce the more nutritious- ask for the spring mix for the most nutrition over the iceberg
The grilled chicken and beef are great sources of protein to add to your salad and make it into a meal
Go light on the cheese and croutons

Marias:

Pasta is a great source of fuel for athletes- choosing the whole grain pasta will keep you feeling full longer
Choose the marinara sauce over the alfredo option
Load up on veggies to add into your pasta for a nutritious kick

Pizza:

When choosing pizza is great to get the veggie style to add nutrition

Salad Bar:

Whole wheat pitas are great to make a sandwich from the salad bar which normally has the shortest line
Choose lite dressings, oil and vinegar, or balsamic
To go containers are useful in bringing back fruit or snacks from the salad bar to fuel throughout the day
Nonfat yogurt and fruit is a great breakfast option
Grab bananas, apples, and oranges to go!

Beverage Station:

Choose skim or low fat milk to increase your calcium and vitamin D intake
Try to choose water whenever possible- if not the lemonade, apple juice, or fresh brewed iced tea are good options

September 2011

Nutrition Tips: September 2011
Fueling Foods on the Go
By: Christina Sielbeck Vimini, Dietetic Intern
September is here, meaning your classes and other on-campus activities are in full swing! As your schedule gets more hectic, don’t forget to take time to nourish your body and mind with healthy snacks.
Try these on-the-go snack ideas:

Try adding some sweetness to your breaks between class by snacking on fresh fruit such as a banana, apple, or bagged grapes.

Reach for a low-fat cheese stick or yogurt for a protein boost mid-day. It will fill you up and keep you energized. Grab a to-go bowl at the dining hall and fill the bottom with low-fat ranch dressing, hummus, or salsa.

Then pile veggies on top for a crunchy snack you can munch on the way to class. Or, simply fill a baggie up with veggies such as sliced celery, carrots, peppers, cucumber, and tomato. Keep a baggie of nuts or trail mix in your backpack.

It can help settle salt cravings and keep you alert during your afternoon lecture. Take a whole grain tortilla or pita and fill with hummus. Roll up and enjoy a savory snack on your way to class.

What to avoid: Sweets such as candy: the large amount of sugar will give you an initial rush, but then you’ll come crashing down. This will lead to fatigue and more sugar cravings. Salty, fatty snacks such as potato chips: high sodium content will cause you to bloat, and eating a lot of fat in a sitting may make you sleepy and sluggish.