Nutrition Articles

Start Your Day off Right with Breakfast!

Rachel Coury, Dietetic Intern

It’s the most important meal of the day, so why do many people skip out on breakfast? Could it be you hit the snooze button too many times and are in a rush to get to class? Next time you’re darting out the door, remember that breakfast gets your metabolism going and aids in maintaining a healthy weight. It helps you stay alert and focused throughout the morning. Here are some quick and easy breakfast ideas for the college student on the run.

Granola bars: Look for ones that are made from whole grains. Whole grains have fiber in them, which helps to keep you fuller longer! Grab an apple or a banana with it for an extra energy boost.

Yogurt: Choose non-fat or low-fat yogurt for the same nutritional benefits but with less calories. Mix in some fresh fruit, like blueberries, strawberries, or peaches, and sprinkle some whole grain cereal on top for a well-balanced treat.

Oatmeal: This is a great whole-grain breakfast idea. Instant oatmeal only takes about 2 minutes to make, and it’s especially great to warm you up on those cold winter mornings. Experiment with adding fruit and chopped nuts to your oatmeal to balance out your meal.

Smoothies: Add your favorite fresh or frozen fruit, non-fat yogurt, and ice to a blender. Blend for a few seconds and you have an easy and healthy on-the go breakfast.

Cereal: Cereal is a breakfast staple. Make sure you are choosing a cereal that is made with whole grains. If you are really pressed for time, throw some in a plastic baggie with nuts and dried fruit. Enjoy a homemade breakfast trail mix that you can munch on throughout the morning.

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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

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The Freshman 15
Why is there a stigma about freshman gaining weight?
For many students, college is their first experience away from home. There are many choices and lessons to learn in college and keeping healthy is definitely one of them. It takes planning, education, and a bit of will power to avoid the freshman 15. But we have some tools to help you out.
Tips to avoid the Freshman 15
• Incorporate Exercise into your daily routine
Go to one of the gyms on campus, ride your bike to class, use the stairs instead of the elevator.
• Don’t skip meals
Feed yourself nutritious high fiber foods to stay full for longer instead of skipping meals. The diner provides whole grains, salads, and fruit to help you.
• Take the time to listen to your body.
It takes 20 minutes for your brain to receive the messages from your stomach that you are full. So have a conversation while eating or read a book/ magazine.
• Don’t let nutrition take a backseat to your social commitments
If you know you will be out all day, pack a lunch. Look up menu items online before picking establishments to dine at.
• You do not have to clear your plate
If you are full then do not force yourself to finish what is on your plate.
• Focus on Protein
Go for Lean Proteins like lean meat, fish, soy, and beans.
• Do not feed your feelings
If you are sad or happy talk about it with a friend instead of using food for comfort.
• Snack on fruits and vegetables
The dining facilities on campus have tons of fruits and vegetables to choose from for healthy variety.
• Low Cal Beverages
Ditch the Soda and go for water or low fat milk.

Beating the Freshmen 15

Fortified cereals can provide great nutrition:
• Fortified cereals have added vitamins and minerals such as vitamin A,B,C and D and minerals such as folic acid, iron, and calcium
• Fortified cereals can provide for a nutrient dense breakfast
• They are low in fat and cholesterol free!
• They contain fiber which can help to keep your digestive system functioning healthfully, help you to feel fuller longer, and reduce the risks of heart disease and type 2 diabetes
What makes a nutritious cereal?
• Cereal’s best attribute is that it can be packed with fiber so choose cereals that contain at least 3g of fiber per serving. The more the better!
• Look at the ingredients- if the first ingredient is sugar run the other way! Any exceeding 10g is way too much!
• Look for cereals with less than 2g of fat
• Add in fresh fruit to cereals- start by picking a cereal that doesn’t contain too much sugar since the fruit can sweeten it up while also providing nutrients
• Don’t fall for advertising such as “Healthy Start” or “Heart Healthy” unless the cereal packs the july-article

The Cereal Spectrum

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