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Nutrition Article Archive

2012 - 2013 Academic school year

National Strawberry Month
Smart Substitutions
Healthy Meals on the Run
Valentine’s Day the Healthy Way
Spice Up Your Meals!
Exam Nutrition
Leftover with a Twist
The Left Over Lowdown
Cruciferous Vegetables
Making Best Choices during Fall Sporting Activities
Healthy Snacks for Back to School
Healthy Snack Ideas
Dining Hall Nutrition for Athletes

Articles from previous academic years

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Valentine’s Day the Healthy Way!

By Lisa Kaufman, Student Nutritionist

Valentine’s Day is famous as a holiday meant for those you care about most…and infamous as a holiday of chocolates and sweets galore! Boxes of filled chocolates, bags of chocolate truffles, and giant chocolate and lollipop hearts may taste great, but these gifted treats have a lot of added sugar and unhealthy, saturated fats. Follow these tips to make your Valentine’s Day this year as sweet as it can be…for your mind and body!

• Be mindful. It’s easy to overeat when everyone is handing out candy and treats to one another…it’s like a second Halloween! You might never eat ten pieces of candy in one sitting, but you might easily do so over the course of a day if you forget how much you’ve already
  eaten. It’s okay to indulge every once in a while, especially on a special occasion; just make sure you don’t overdo it and make yourself sick!
• Eat dark chocolate. Dark chocolate has more cocoa and less sugar and milk than milk or white chocolate, making it richer in antioxidants (from the cocoa) and lower in fat and calories. Look for dark chocolate that is 60% or more cocoa to get the most benefits.
• Don’t make it about the food. Valentine’s Day is about showing how much you
  care about and appreciate loved ones, right? Well, even though chocolate and candy are great, there are other ways to show the special people in your life that you love them. Make a card, draw a picture, give a teddy-bear, or write them a song – express how you feel in your own, personal way. Now that’s something sweet.

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Spice Up Your Meals!

By Jennifer Vargas, UMD Dietetic Intern

Do you feel like your food needs a lift? Oftentimes we go for the same types of food each day so it’s important to keep our taste buds happy. One way to spice things up is to try a new food. Trying new foods gives us the opportunity to increase the nutrients in our diets. Also, it prevents us from getting bored with our food.

If trying a new food is difficult or maybe you can’t find a new one, try adding different ingredients to the ones you’re already enjoying to add a special new twist. Here are some ideas for adding different flavors to your foods while not compromising the nutrition.

• Don’t use the same vegetables in a salad. Try making a salad with mixed vegetables like corn, peas and squash.
• Instead of butter, try flavoring your popcorn with your favorite spice. Cinnamon, cayenne pepper and mixed herbs are some of the more popular popcorn flavors.
• Add thinly sliced fruits to a sandwich.
• Add different nuts and spices to your morning oatmeal and cereal. A little added crunch goes a long way!
• Replace mayonnaise and mustard with other condiments such as fat-free cream cheese, salsa and low-fat salad dressings.

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Nutrition Tips for Surviving Exam Time

By Melissa Ciampo, UMD Dietetic Intern

The end of the semester is a bittersweet time, and with multiple exams and projects life can get overwhelming. Additional stress makes eating right less of a priority. But, did you know that poor eating habits can directly affect your exam performance?

So, when you’re studying for exams this season, try some of these tips. You’ll be amazed at the difference proper nutrition can have on your body and mind!

1. Don’t skip meals. A hungry student, is a cranky one. Eating snacks or meals every 4 to 5 hours will keep you energized and alert. If you’re short on time, try packing easy to carry items like an apple, handful of almonds, or PB & J sandwich.
2. Stay hydrated. Proper hydration is essential for brain function. You can easily accomplish this by carrying a water bottle with you on the go. If you find water to be boring, try adding calorie-free powder packets for flavor.
3. Limit your caffeine. Coffee is often a college student’s best friend, but your body can become dependent on the caffeine. Side effects of caffeine withdrawal are unpleasant, including headaches, anxiety, and difficulty sleeping. So, if you must have your coffee, try alternating between regular and decaf or just stick to water instead.
4. Don’t forget your vitamins. Eat a variety of foods to ensure that you are getting plenty of vitamins. Iron and B vitamins are especially important, as they help support both mental and physical stamina. Cereals and spinach are great for iron, and whole grains and nuts are loaded with B vitamins.

Good luck on your exams and enjoy your winter break, you’ve earned it!

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Leftover with a Twist

By: Lisa Kaufman, Student Nutritionist

What’s the best part about the day after Thanksgiving? It’s not the thrill of going shopping at 3 am…it’s
leftovers! Even after having a huge dinner the night before, it can be hard to not overindulge on leftover turkey,
sides, and desserts. But instead of simply having a reenactment of the big meal, why not take a twist on
Thanksgiving and turn your leftovers into a whole new dish?
Easy Turkey Pot Pie
Ingredients:
6 oz. stuffing mix (or your leftover stuffing)
3 cups chopped cooked turkey
10 oz. (one package) mixed frozen
vegetables, thawed (try broccoli, carrots,
cauliflower)
12 oz. gravy
1. Heat oven to 375°F.
2. Prepare stuffing as directed on package.
3. Spray a two-quart casserole dish with cooking spray and combine ingredients. Top with stuffing.
4. Bake in a 375°F oven for 30 minutes. Makes 6 servings.
Nutrition Information
Calories: 320; Total fat: 12g; Saturated fat 2.5g; Cholesterol 55mg; Sodium 1090mg
Crunchy Holiday Turkey Salad
Ingredients
¼ cup light dressing
¼ cup each of celery and green onions, finely
chopped
¼ shredded carrots
2 tablespoons dried cranberries
2 cups cooked turkey, chopped
1. Mix dressing, vegetables, and cranberries
together in a large bowl.
2. Add the chopped turkey and mix gently.
3. Cover and refrigerate for at least 30 minutes. Makes 4 servings.
Nutrition Information
Calories: 170; Total fat: 5g; Saturated fat: 1.5g; Cholesterol: 55mg; Sodium: 200mg
These recipes and more can be found at www.kraftrecipes.com.

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The Leftover Lowdown

By: Lisa Kaufman, Student Nutritionist

Ever buy a meal at The Diner and put it in your fridge to save for later? Or maybe you ordered Chinese takeout and now you’ve got half a ho fun left over. Whatever the source may be, many of us will at some point (or at many points) have leftovers in our dorm room or apartment fridges; it’s a reality of being a college student. But just how long can those foods sit in the fridge?

Your refrigerator should be somewhere between 33 and 40 degrees Fahrenheit (33 is the minimum since water freezes at 32 degrees F). Double check that your fridge is at the proper temperature before you store anything in it, and adjust accordingly if need be. If your fridge is older, make sure the door shuts completely so that heat does not sneak in, either (this may be more of an issue with mini-fridges than full-size ones).

Refrigerate leftovers within two hours, and make sure the food is sealed securely (making cardboard to-go containers from the dining halls not the best option). Make sure items in your fridge have space between them to allow cold air to circulate effectively. Don’t eat anything that has been leftover for more than four days. Of course you’ll want to toss any food that has visible mold, a rancid smell, or any other sort of funk into the garbage; but food that is contaminated with pathogenic (disease-causing) bacteria may look, smell, and even taste fine. Leftovers more than four days old should be thrown out, no matter how tasty they may still look. Never taste old leftovers to test them. As they say, “When in doubt, throw it out!”

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Cruciferous Vegetables

By: Sasha B. Bard, MS, RD (2011-2012 UMD Dietetic Intern)

It is important to eat a variety of fruits and vegetables every day, but why not put cruciferous vegetables at the top of the list. Here are some ideas to sneak more of these cancer preventing foods into your diet.

• Add shredded cabbage on salads or tacos.
• Try bok choy in your next stir fry (both the stems and leaves are edible).
• Cauliflower can be mashed and eaten as a potato substitute.
• Kale and collard greens are great in soups and stews.
• Grab raw cauliflower and broccoli off the salad bar and enjoy with hummus or dip.
• Try broccoli sprouts as a sandwich topping.
• Search for a recipe using shaved Brussels sprouts- a delicious way to eat them!
• Roasting adds flavor to your vegetables. Roasted cauliflower anyone?
• Use collard green leaves to wrap up sandwich fixings in place of a tortilla.

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Making Best Choices during Fall Sporting Activities

By: Erika Wincheski, RD (2011-2012 UMD Dietetic Intern)

The start of fall means it’s time for . . . FOOTBALL! The athletes are training hard and watching what they eat and you should too. Athletes know that eating right is part of the equation for optimal performance- both physical and mental- but it’s easy to forget about making healthy food choices when you’re not the one on the field.

Sporting arena concessions are notoriously unhealthy, so follow these great tips to keep yourself on track this football season. Here are some tips for staying healthy in the stands:

• Share with your friends. Eating ½ of the nachos is better than having a tray all to yourself.
• Become familiar with what is available and plan ahead. There is nothing worse than going to an event hungry and being tempted by concessions that might blow your diet.
• Visit http://terptations.umd.edu/concessions/by-sport and see what is available at the location or sporting event you are attending.
• Eat before you go! That way you won’t be as tempted.
• Drink water! Keep yourself hydrated the calorie-free way.
• Opt for no butter on your popcorn.

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Healthy Snacks for Back to School

By: Erika Wincheski, RD (2011-2012 UMD Dietetic Intern)

School is back in session and it is important to make sure that you are properly fueled to perform your best academically. Healthy, well-balanced meals will keep you sharp. Try to eat every few hours with a small meal or snack. To best achieve this I recommend packing portable snacks so you have them on hand when your stomach starts grumbling. Often students find themselves rushing to class or to meet with a group and don’t have time to stop and eat. Be prepared for these situations by having a snack ready.

Some of my favorite snacks to keep on hand are:

• Fresh fruits and vegetables – many already come in their own wrapper or can easily be put into a baggie
• Dried fruit. Look for varieties without added sugar, such as raisins and apricots.
• Nuts and seeds. There are many types. Eat them all to get the most nutrition. Walnuts, pistachios, almonds, cashews, hazelnuts, sunflower seeds, and pumpkin seeds (a.k.a. pepitas) are all good choices.
• Low-fat Yogurt or cheese sticks. Be mindful of added sugars however. Many flavored yogurts contain as much sugar as a candy bar. Plain is best!
• Granola bars or sports bars. Some brands include Luna, Nature Valley, KIND, Odwalla, LÄRABAR, and Cliff Bars.

It is important not to skip meals or go too long without eating because your body will go into starvation mode. If this happens, your metabolism will slow down (no one wants that), you will have decreased brain function, and you won’t feel very energized. None of these promote optimal academic performance. So fuel up, pack a snack, and start the year off on the right foot!

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Healthy Snack Ideas

Does Snacking = Junk Food?

Having a snack doesn’t mean eating junk food. Snacks can be a good way to add healthy choices to your
diet. Having a healthy snack may even help you not eat junk food by satisfying your hunger for a longer
period of time, allowing you more time to prepare your next meal. Just as you should plan your meals
ahead of time, plan your snacks too. The types of snacks that satisfy your hunger the most combine
carbohydrates with a little bit of protein. These snack ideas will keep your hunger away longer than just
a small bag of potato chips or a few cookies.

If you like yogurt, try:

• Mixing vanilla light yogurt with 2 Tbsp chopped nuts, like pecans or walnuts
• Topping plain Greek-style yogurt with 2 Tbsp low-fat granola
• Blending plain light yogurt with ½ cup mixed fresh berries

Craving something crunchy? Try:

• 12 wheat thins with 1 oz. sharp cheddar (approx. 1” cube)
• 1 oz. of pita chips with ¼ cup hummus and baby carrots
• 5 Triscuits, slices of roasted red pepper and 1 oz. Swiss cheese
• 3 square Graham crackers with 2 Tbsp peanut butter

Quick-grab snacks:

• A small piece of fruit, such as an apple or pear, and one piece of string cheese
• Baby carrots, grape tomatoes, and sugar snap peas with a to-go container of
  low fat ranch dressing
• Low fat granola bars with nuts, and maybe just a touch of chocolate

Have a little more time and a toaster available?

• Toast ½ small bagel with 1 slice low-fat cheese on top
• Toast 1 slice of raisin bread and spread with ¼ cup low fat Ricotta cheese
• Toast ½ English muffin topped with 2 Tbsp pizza sauce and 1 oz. mozzarella cheese
• Toast 1 slice of rye bread and top with tomato slices, 1 oz. fresh mozzarella, and a sprinkle of
  chopped basil

Let’s go gourmet:

• Spread 1 Tbsp light cream cheese on top of 2 slices of ham, top with ¼ cup
  pineapple chunks, roll up and enjoy!
• Top 1 slice of sourdough bread with a few sardines, a few cherry tomatoes and
  a squeeze of lemon
• op 4 whole wheat crackers with 1 oz. of mini shrimp and 1 Tbsp cocktail sauce
• Spread ¼ cup hummus on a small tortilla, top with cucumber slices and shredded carrot, roll up
  and enjoy!

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Dining Hall Nutrition for Athletes

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 our 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

• 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

Fats

Protein

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
  • 6 – 8 servings of grains, with at least half being whole grains
  • 2 – 3 servings of vegetables, with an emphasis on dark green and orange vegetables
  • 2 servings of fruits
  • At least 3 servings of milk and dairy products, concentrating on low-fat and fat free products, opposed to their full fat counterparts
  • 5 -7 teaspoons of oils, be conscious of the types of oils you choose and try to select plant based oils, such as olive and canola
  • 2 -3 servings of protein, select a variety including poultry, meat, fish, beans, soy, and nuts
  • Eat breakfast to keep you full and focused throughout the day
  • Get your daily servings of fruit, vegetables, and whole grains to boost your brain power
  • Decrease caffeine intake to avoid feeling jittery
  • Stay hydrated and drink plenty of water
  • Snack smart to enhance studying
  • Divert stress eating by exercising, taking a walk, or calling a friend
  • Do not skip meals even if you are busy – always take time to eat
  • Increase your intake of foods that contain vitamin C to avoid getting sick during finals
    • apples, bananas, dried apricots, and carrot sticks

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