Wednesday, May 16, 2012
Building a Healthy Sandwich
National Nutrition Month
Better test scores
It’s time for “lights out”
Start your day off Right with Breakfast
Avoid the Freshman 15
Have your cake and Eat it too
Choose My Plate
Healthy Fun in the Summer Sun
Squeeze in the Spring with Citrus Fruit
Know your Nutrients
Make Mine Gluten Free Please!
Have you done your homework? Healthy eating during exam time
For Here or To Go?
Hydration, it’s not just for athletes.
Now what’s for dinner?
What makes and breaks a Healthy Salad?
Nutrition for Bone Health: Not Just Your Grandmother’s Problem
Vary your Veggies at UMD
Eating Healthy During Exams: Do You Pass the Test?
The Pros and Cons of Caffeine
Healthy eating out
Mirror, Mirror
The BUZZ about CAFFEINE
Key to Healthy Diet
Live well Get moving !
Making the most of Snacks
The Human Machine
What is Well-Balanced Eating?
How to Properly Store and Reheat Last Night’s Feast
Stop the Stress!!
A Healthy Heart for Valentine’s Day
Holiday Cooking: Keeping it Safe!
Key Vitamins and Minerals
Thanksgiving Safety
New Semester, New You
Eating Healthy in the Dining Hall
Getting Saucy
How to Be Food Safety Smart
Steps to Fitness
Where’s the Healthy Food At?
Personalized Nutrition and Health
It’s the Most Wonderful Time of the Year: Finals and Holidays; how to avoid stress-induced eating.
Food and Dieting Myths Unfolded.
By Brittany Cines - Student Nutritionist
Bread
• Choose dark bread high in fiber to get the most nutritional value out of your sandwich.
o Examples: Whole grain, whole wheat, rye, pumpernickel, etc.
• Try and limit the amount of bread to save calories.
o Ask for 2 slices of bread instead of 3 in a club sandwich.
o Remove the top layer of bread from your regular sandwich.
o Use a whole wheat tortilla to make a wrap.
Condiments
• Low‐fat condiments add flavor to any sandwich without the extra fat and calories.
• Try some of these healthier spreads on your next sandwich:
o Low‐fat mayonnaise (we serve low‐fat at the dining hall!, low‐fat salad dressing, mustard, hummus, avocado, light cream cheese
Meat
• Lean protein is the best choice for your sandwich.
o Healthy options include, turkey breast, chicken breast, canned tuna or salmon
• Pay attention to the serving size of your protein. A serving of meat is the size of a deck of playing cards, and this is typically the amount of meet you need in a sandwich.
Vegetables
• Load up your sandwich with endless vegetables including, cucumber slices, tomato slices, peppers, sprouts, lettuce, mushrooms, onions, carrots, etc.
• Incorporating lots of veggies in your sandwich makes it more filling and can even add an extra crunch.
Cheese
• Be cautious about cheese, because it can add additional fat and calories to your sandwich.
• Cheese is also a good source of calcium, so if you want to put cheese on your sandwich choose thin slices of harder cheeses, such as Swiss and Cheddar, which usually have less fat than softer cheeses.
By Brittany Cines - Student Nutritionist
National Nutrition Month is upon us! Celebrate March by improving your overall health with
nutritious food choices and regular physical activity. During these next 31 days support the campaign
towards a healthier you!
Find simple and attainable ways to adapt a healthy lifestyle. Even during your most chaotic days,
it is important to make small modifications to improve your diet and incorporate exercise into your daily
routine. Here’s how:
Think Ahead! If you are going to be on the run all day long, it is important to have enough fuel
to keep yourself going. Try to eat small snacks throughout the day whenever you get hungry so
you aren’t tempted to eat a huge high-calorie, high-fat meal for lunch or dinner. For some
healthy and nutritious snacks try:
o Dried fruit and nuts
o Cut-up vegetables (carrots, peppers, celery, cucumber, tomatoes) and hummus
o Applesauce
o Whole fruits (apples, oranges, bananas, peaches)
o Popcorn
o Whole-wheat crackers and low-fat cheese
o Low-fat yogurt
Make Smart Choices! During mealtime, it is important not to restrict yourself from certain
foods, but rather make small, healthy substitutions that will still allow you to enjoy the foods
you love. Some examples of healthy modifications include:
o Choose foods that say “baked,” “grilled,” “roasted,” or “steamed,” instead of “fried,”
“creamed,” or “breaded”
o Select smaller portions such as appetizer or half-sized servings
o Skip the high-fat, high-calorie additions, like bacon, French fries, chips, or bread, and go
with a side of fruit, small salad, baked potato, or steamed vegetables
Color Counts! It’s okay to have a burger or pizza every once in a while, but try to incorporate as
many colors as possible to these dishes. Add vegetables to pizza with whole-grain crust and
low-fat cheese. Load up your burger on a whole-wheat bun with lettuce, tomatoes, and
avocadoes. Put tomatoes, cucumbers, carrots, and peppers in a whole-wheat turkey wrap.
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By Ashley Chrisinger - dietetic intern
Adequate nutrition is required for normal brain function. The research in this area is conclusive. Still, scientists continue to research whether or not certain nutrients can actually improve, not just maintain, normal brain function. In order to achieve your optimal test scores, follow this two-step plan.
Step 1 Ensure that your diet provides you with adequate nutrition. Begin by making sure you are eating multiple meals every day. That said, you do not necessarily have to eat three meals per day. Eat shortly after you wake up, and, as the day progresses, satisfy your hunger with a combination of snacks and meals – whatever works best for you and your schedule.
Next, balance your food selections in accordance with these food groups: vegetables, whole grains, protein, fruit, and low-fat dairy. If you are not eating foods from each food group, you could be depriving your body of nutrients that may ultimately affect your brain function.
Step 2 Focus on consuming foods linked to brain function. Some research points to fish as one of the best “brain foods.” Fish have high levels of both choline and omega-3 fatty acids - both substances are linked to brain function. Choline, a B-vitamin, has received a lot of attention lately because of its positive effect on the brain’s memory center, the hippocampus. If you don’t like, or don’t have access to fish, try these other good sources of choline: eggs, milk, cauliflower, and peanuts.
If you want your brain to work at a high level for longer periods of time, you have to watch your intake of refined carbohydrates. Carbohydrates are an essential part of a nutritious diet, but most of us eat much more than we need. We also tend to eat the wrong kind. When we eat too many refined carbohydrates (sugar, white bread/rice and pasta) and don’t follow-up with adequate physical activity, our bodies essentially shut down, making us sleepy. This makes concentrating difficult and study sessions become less effective. The majority of your carbohydrates should come from fruit and vegetables. Following this balanced diet should improve your focus and allow you to study for longer periods of time.
I think it’s also worth mentioning caffeine. As most people know, caffeine is a stimulant and is found in coffee, tea, supplements, and most carbonated beverages. Because of its stimulating effect, it can help you become more alert and thus able to process information more smoothly and quickly. Unfortunately, caffeine is addictive, meaning that over long periods of caffeine intake, your brain may develop a “need” for it in order to wake up. At this point, the ability for your brain to function well without caffeine is hindered. In conclusion, this two-step plan was designed to not only ensure that you are getting adequate nutrition in your diet, but to incorporate foods (not nutrition supplements) that may improve brain function beyond the normal level. Until scientists determine conclusively whether or not eating more of these foods will give us better brain function, it can’t hurt to try them!
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By Mimi Alemu
You are ready to finish up the Fall semester and final exams are around the corner. This is the time where your academic performance and hard works are evaluated. You usually spend the last two weeks of the semester on studying late at night which will affect your sleep cycle.
Did you know that not getting enough sleep the night before your exam can affect your performance? As the exams approach, remember that getting enough sleep will aid to improve your memory. Don’t try to study the night before the exam. Last minute information will not help much. If you get enough sleep, then reviewing your test material will likely improve your recall. Have you ever thought about how to improve your sleep during exam time and do well? Here are some advices that can help you improve.
• Try to cram your studying during the day time so you will have more time to sleep at night.
• Plan to sleep only in the evening hours. Taking too many naps during the day when you are taking finals can mess up your sleep schedule.
• Know your stuff very well. Try to revise your material ahead of time this way you will be less stressed and sleep more easily
• Avoid caffeine late at night before your exam day: caffeine tends to awaken your body and make it hard to fall sleep.
• Add physical activity to your weekly schedule: exercise will improve your regular sleep and awake patterns
• Have a cup of warm milk before you sleep: milk has an amino acid called tryptophan which helps you fall sleep
• Reduce bright lights in the evening. This will help your body to know it’s time to sleep.
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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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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 The Cereal Spectrum
By: Emily Izer, dietetic intern
Did you know that eating desserts can be part of a well-balanced diet?
For example, if you’re trying to lose weight the first thing to go is often the sweets. But, it’s human nature to crave what we can’t have. So after several days (or hours, depending on your will power) of internal struggle trying to tell yourself, “I can’t eat that cupcake for dessert because I have to fit into those skinny jeans,” you eventually give in to the chocolaty goodness of a warm cupcake after dinner. And oh, does it taste good… But after the cupcake’s been devoured and you stop to consider what just happened, you start feeling guilty for what you’ve done and decide that your new diet has been ruined.
Sound familiar?
Have you ever considered what the outcome might look like if you had just allowed yourself to eat the cupcake to begin with? Odds are it would look quite different.
That’s because when we tell ourselves we can’t have something it leads to feelings of deprivation. Deprivation leads us to crave the forbidden item. Most times the cravings become too strong for our will power to ignore and we eventually concede. When we give in to the craving we get a sense of relief, but after we feel regret and guilt. This entire scenario, when put into the context of weight loss, sets a person up for failure nine times out of ten.
In contrast, if we give ourselves permission to indulge in a sweet treat we can completely avoid the feelings of deprivation, cravings, and guilt that can ruin a diet.
Although it’s ok to allow ourselves to enjoy desserts, there are certain things we can keep in mind that will allow us to enjoy them without stretching our waistlines:
1. Enjoy a dessert with a friend. Sharing a dessert with someone is fun and you will consume half as much.
2. Choose lower fat options for dessert. You won’t feel guilty after eating Italian ice instead of triple fudge chocolate ice cream with rainbow sprinkles.
3. Give and take with portions. If you do want to have a big piece of pie after dinner, eat smaller portions for your meal.
4. Small yet satisfying. Sometimes all you need is a lifesaver or Hershey kiss to satisfy your sweet tooth.
5. Don’t forget the fruits. Desserts don’t always have to be cookies, cakes and ice cream. Try a fruit salad or fruit smoothie instead.
The bottom line is: you can have your cake and eat it too.
Out With the Old in With the New!
This year, just as the public was getting used to seeing the little man running up the side of the food pyramid, the USDA has scrapped the 1995 food guide pyramid altogether. In its place they have provided the new MyPlate. MyPlate promotes the creation of a healthy plate at every meal complete with a small amount of dairy, half fruits and vegetables, one quarter protein, and one quarter grains. To make a healthy plate for yourself follow these steps:
1. Balance your calories: Find out how many calories you need each day. Everyone is different based on age, height, gender, disease state, and activity level. You can learn more about you calorie number at www.choosemyplate.gov.
2. Eat what you need: Make sure not to eat your food too fast and really take the time to enjoy the flavors. Try to avoid eating in front of the TV or computer where you are more likely to keep eating without realizing that you are full. If you don’t feel hungry anymore there is no need to finish what is on your plate.
3. Portion control: Try to avoid oversized portions. Using a smaller plate or bowl can be helpful to avoid large portions. Be advised that restaurants often serve enormous portions that are much bigger than what you need. Plan on sharing a dish, choosing the lunch-sized portion, or packing up half to take home with you.
4. Eat more fruits and vegetables, whole grains, nonfat or 1% dairy products: These are things your body craves and will give you the nutrients you need!
5. Vary your veggies: Make sure to switch up the colors and types of vegetables in your diet because they each have different beneficial nutrients.
6. Make half your grains whole: With more whole grains you get more fiber, which helps your digestive system and makes you feel fuller longer. Start by simply switching out white rice and bread for their more nutritious whole wheat variety.
7. Slow down on the saturated fat, added sugar, and sodium: These are found in items such as cakes, soft drinks, and sausage. These foods are okay in moderation with proper portion sizes, but not for every meal.
8. Check out the sodium: Look out for labels that advertise low sodium, reduced sodium or no salt added. Your sodium intake per day should not exceed 1500 mg.
9. Drink up: Water that is. Leave out the sugary sodas, iced teas, energy drinks, and sports drinks. Water is a calorie free way to stay hydrated.
10. Exercise: Exercise will always be an important step in maintaining a healthy weight and lifestyle. Make your exercise regimen involves activities you enjoy such as dancing, playing basketball with your friends, or walking/ running with your dog. The more you like it the more often you will get out there and do it!
“USDA’s MyPlate.gov - Ten Tips Nutrition Education Series.” USDA’s MyPlate - Home Page. USDA, 28 June 2011. Web. 14 July 2011.
Summer is a great season to get outside and enjoy the great outdoors. Being physically active doesn’t have to be limited to going to the gym or an aerobics class. The summer provides us with different opportunities to be physically active in many different ways.
Try starting a walking group with your friends, this will not only provide a way for you to exercise but to also be able to catch up with your closest friends.
Take on a hiking path, to discover new places and enjoy the scenery.
Splashing around in the ocean or a public pool is a great way to burn calories. The resistance from the water is a great way to build endurance and strength in key muscle areas.
Doing yard work in moderation is a great way to work up a sweat. Be sure to wear appropriate clothing to prevent harmful sun burns from occurring.
Put on a pair of rollerblades and get ready for a great workout.
Grab a friend to go on a bike ride with you. Be sure to wear a helmet and bright colors to ensure safety.
The opportunities to take part in physical activity during the summer are endless. Whether you want to be active by yourself, with a friend or with your family there is always things to do to get more active during the summer months. Be sure to drink plenty of water to stay well hydrated while doing any physical activity. Have fun being healthy, have fun this summertime.
Citrus Fruit and Juice have many beneficial qualities to help keep you looking and feeling great!
Citrus fruits contain essential vitamins and minerals like Vitamins C,D, and B6, Calcium, Phosphorous, Potassium, Niacin and Pantothenic acid.
What are some Citrus Fruits? Oranges, tangerines, grapefruit, lemon, lime, and even tomato!
Heart Health- Vitamin C has been found to lower LDL cholesterol, the bad cholesterol
Healthy Bones, Muscles, and Joints- Vitamin C aids in the formation of collagen, which is an important part of the connective tissues within the body
Stimulates Mood and Cognitive Function- Citrus fruit are high in folate, an important part of serotonin production. More serotonin leads to a better mood, increased happiness and more energy
Clear and Youthful Skin- Citrus fruits contain phytonutrients which are antioxidants. These antioxidants remove free radicals that damage skin cells and cause the signs of aging. The ability of vitamin C to produce collagen also benefits the skin
We all know or at least have seen the food pyramid. But have you ever had the curiosity to go a step further, and explore the nutrients of those orange, green, red, blue, yellow, and purple food groups in the pyramid?
Let’s break it down. Each food group provides different macronutrients and micronutrients. Macronutrients are the large amount of nutrients we need to consume. Key macronutrients are carbohydrates, dietary fiber, water, protein and fat. These macronutrients primarily provide energy for the body, metabolism, growth and other body functions. Opposite of macronutrients; micronutrients are nutrients we need in small amounts vital for the body. These are more commonly known as vitamins and minerals. These micronutrients are essential for numerous physiological functions in the body.
| Food Groups | Macronutrients | Micronutrients |
| Grain | Carbohydrates, dietary fiber | Thiamin, Riboflavin, Niacin, Folic Acid, Iron, Magnesium |
| Vegetable | Carbohydrates, water, dietary fiber | Vitamin A, Folic Acid, Vitamin C, Vitamin E, Calcium, Iron, Magnesium, Potassium |
| Fruit | Carbohydrates, water, dietary fiber | Vitamin C, Potassium |
| Milk | Protein, fat, water | Vitamin A, Vitamin B12, Riboflavin, Vitamin D, Calcium |
| Oil | Fat | Vitamin A, Vitamin E |
| Meats/Beans | Protein, fat, dietary fiber | Thiamin, Vitamin B12, Riboflavin, Niacin, Folic Acid, Vitamin D, Vitamin E, Iron, Magnesium |
Just as a reminder remember you should strive to consume
Next time you’re at the grocery store step back and look around. Notice anything new? Anything different? Anything unusual?
Over the past couple of years gluten-free products have been emerging in main stream grocery stores. What was once considered only a specialty item in health food stores is now a staple in almost all large chains. But do you really even know what gluten-free means?
When a product is labeled gluten-free it essentially means that the product is free of all traces of wheat, rye, and barely. Gluten is the dominant protein found in these grains, making cereals, breads, and pasta products off limits to those following a gluten-free diet, as it is the only means of treatment for individuals suffering from Celiac Disease.
Celiac Disease is a genetic disorder that damages the villi of the small intestine and interferes with the proper absorption of food when the offending protein gluten is ingested. The villi which normally allow nutrients from the diet to be absorbed through the walls of the small intestine and into the bloodstream become stagnant, and no matter how much food the individual eats they become malnourished. Celiac disease is commonly undiagnosed, due mainly to the fact that the disease may lie dormant until it is triggered through traumatic stress such as surgery, viral infection, childbirth, or serve emotional strain. The increased prevalence of gastrointestinal disorders, for example irritable bowl syndrome, may also play a role in misdiagnosis. In fact it is thought that 1 in 133 Americans has Celiac disease, or approximately one percent of the population.
So what kind of restrictions does this put on an individual’s diet who is suffering from Celiac disease?
| Foods to Avoid | Foods to Enjoy |
|---|---|
| Wheat | Rice |
| Barley | Amaranth |
| Rye | Arrowroot |
| Triticale (a cross between wheat and rye) | Buckwheat |
| Splet | Legumes |
| Kamut | Millet |
| Wheat bran | Nuts |
| Wheat germ | Potatoes |
| Cracked wheat | Quinoa |
| Hydrolyzed wheat protein | Seeds |
| Flour (white, wheat, self-rising, enriched, and durum) | Soy |
| Farina | Tapioca |
| Semolina | Yucca |
Caution should also be taken when consuming some processed foods, common gluten containing products include:
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For more information please the Celiac Disease Foundation at www.celiac.org.
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Studying for finals can be stressful. You don’t need the added stress of not feeling well because you ate an unhealthy meal while you pulled that all-nighter. Eating a healthy meal with vitamins and minerals will help you study better for your exams. Things you might want to consider during exam time are:
Following these simple tips will help to improve your concentration to study better for you exams. Your health should never take a back seat to a hectic schedule.
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“For here or to go?” It’s the usual question we expect to hear after ordering at the dining hall. The answer should be simple, right? If you’re grabbing your food and running off to class, you get it “to go.” If you are going to take it and eat it in the dining hall, you get it “for here.” Easy enough. Then why do so many students opt for the to-go container when they are just going to walk through the registers and eat in? You see it happen every day and, as a former student myself, I have been guilty of this as well.
Is it because it is more convenient to get a to-go container than grabbing a plate? Are we afraid that the dishes and utensils aren’t clean because so many other students have used them? Is it that students are too lazy to walk their dishes back to the tray line and would rather throw their food out as they leave the dining hall? If you answered yes to any of these questions, hopefully we can address some of the barriers preventing students from using these containers unnecessarily. First, let’s start with numbers. Just last year, the University of Maryland used: 897,600 three-sectioned clamshell containers, 467,750 clear salad containers and 1,332,000 24 oz. Pepsi cups. If we switch our habits and start grabbing a plate and silverware, we can dramatically reduce our impact on the landfills.
What makes a to-go container more convenient than a plate? With the plate, you don’t have to wait for someone else’s tray to pass by on the conveyor belt to get rid of you dirty dishes like you would a to-go container. It’s just as easy to say “for here” and get handed a plate with your food on it as it is to say “to go” and get a container that you have to throw out. As for the concerns about sanitation, all plates, glasses, bowls, utensils, and trays are passed through the dishwasher and reach temperatures over 180° F! That’s hot enough to easily kill any germs that may have been lingering around from the last user. Silverware is even passed through twice! You wouldn’t go to a restaurant, place your order and immediately ask them to place your food in a to-go box with plastic silverware even though those dishes have been used by other customers. The same principles apply in the dining hall. Lastly, a surprising amount of students in a survey said that they were too lazy to walk their trays back to the belt. This barrier can be looked at as not an obstacle, but a way to add more activity into your daily routine. After walking several miles a day to and from class every day, what’s another 30 ft. to put your dishes on a conveyor belt that takes them back to the dish room for you?
You see, it’s easy to get fixed in a routine and let these barriers to change build up, but if we take a step back and look at the larger picture we can see how changing habits and routines can have a great impact on the world around us. The University of Maryland is one of the greenest and environmentally conscious institutions in the country. If we, as a community, make these small changes we can dramatically cut down our contributions to the landfill.
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The semester has started to settle in and you are wondering how you are going to juggle the credit load this semester. Not to mention adding in your workout and of course, the must needed, social interaction. There are several tricks that can help keep you on the right track. Staying organized with a planner to see all due dates can help. Not procrastinating on assignments will definitely keep you ahead of the game. And staying well hydrated can keep your brain functioning at maximum performance. Wait! Staying hydrated? I thought that was just for athletes – no, it can help students increase their academic performance, too!
The current recommendation for the average person is 64 fluid ounces of water a day. Sixty-four ounces equals to 8 cups and most bottles of water in vending machines are 16 ounces. So, one 16 ounce bottle of water equals to 2 cups and you are 25% closer to the recommended daily intake. Water can also come from different foods in your diet; fruits, vegetables, soups, yogurt, and smoothies also contribute towards total hydration. Juices and sports drinks also help with hydration but also have calories and you want to get the bulk of your calories from food. Caffeinated beverages, such as coffee, tea, and energy drinks, are diuretics which can increase water loss and contribute to dehydration.
The benefits of being properly hydrated can almost be seen immediately. A properly hydrated student has the potential to have increased cognitive performance, increased stamina, lower heart rate (more relaxed), and the ability to train harder (both mentally and physically). These benefits carry over to physical activity performance as well. Being properly hydrated can improve your “game” by 10%. And who would not want the slightest improvement in any aspect of their “game”.
Most students have very busy schedules and may not even think about staying hydrated during the day and only drink fluids during meals. Consider this, when you are thirsty you are already 2% dehydrated and it increases as time passes. So, being thirsty means you have to drink your amount and little more to help catch up. How do you know when you are hydrated? The simplest way to gauge hydration is by the color of your urine. A sign of appropriate hydration is having urine the color of lemonade; having urine the color of apple juice signals dehydration.
So, now that you have made the commitment to stay hydrated, you are thinking you have to go around seeking out vending machines for bottles of water in between classes. Well, do not fret; both The Diner and the South Campus Dining Hall have triple-filtered, conditioned Fresh H20 water stations. These stations are free of charge and all you need is your Feed The Turtle reusable water bottle to fill up. This is a great asset to your dining hall. 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.
It is understandable that water may not pack enough flavor for some. Why not add in different citrus fruits and invent new water flavors? Fresh and frozen berries can also be added for refreshing flavors. Sky is the limit in the flavors that can be made with a fresh bottle of water.
The University of Maryland Dining Services has made it easy for you to stay hydrated. And while you stay hydrated and ready for the next exam you can also help the environment by reducing your use of plastic bottles!
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Now that you are all moved in and have burned up hundreds of calories putting together IKEA furniture and getting your mini fridge from the car to the eighth floor it is time to replenish what your body has lost. One problem… mom is no longer there to enforce well balanced meals. You now make the decision of whether to have French fries at every meal or choose some meals from our Smart Choice menu. Can you handle the responsibility when all the dining halls have to offer is at your disposal?
Don’t worry you’re not completely on your own! UMD is here to help! Visit our website at http://dining.umd.edu for answers to many of your dining questions. By clicking on Nutrition Resources you have access to monthly nutrition articles written by our Registered Dietitian, Interns, and Student Nutritionists to give you information on healthy eating habits and choices. You will also find a Tip of the Month and other helpful links for your dietary needs.
Information on food allergens can also be found on our website and posted in the dining halls. We have symbols placed next to every food offered at the Diner and South Campus to indicate whether a food is vegetarian, vegan, healthy, gluten free, dairy free, and peanut free. For Help in managing your food allergies at the University’s Dining Halls contact Sister Maureen Schrimpe 1150 South Campus Dining Hall (301) 314- 8058.
The ingredients of any item sold by UMD dining services can also be found on the website so you can check for any possible allergens as well as make healthy choices whether you are looking for low fat, low calorie, or high protein options. You can find these features by clicking the Nutrition Analysis tab on the dining website. Here you are able to enter exactly what you ate that date and get the nutrition facts for those meals.
If making healthy choices is difficult to recognize on your own UMD Dining Services has created a Smart Choice menu for every month. The Smart Choice menu lists variations of the current menu that take caloric content into account. You can find the Smart Choice Menu online at http://dining.umd.edu.
At the Diner you can always count on sprouts. It is our all vegan counter that offers stir fry, hot specials and value meal items daily. Do you have classes near the mall? You can always stop by the South Campus Dining Hall for some more healthy options. At South Campus dining hall we have Season’s 12, our Mongolian grill, and Terps-on-the-Move for grab and go snacks and meals.
The website also lists the menu for the week and what each station will be serving so that you don’t even have to leave your dorm before you know your options!
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When the weather is warm the idea of a piping hot meal can be a turn off. Cool things down with a fresh summer salad. There are still healthy choices to be made. Here are tips on how to make your summer salad and dressing choices:
1) Choose a green leafy lettuce. Iceberg lettuce holds a lot less nutritive value then does those such as green leaf, romaine, spring mix, red leaf, or spinach leaves.
2) If you want your salad to serve as a meal, add lean protein like grilled chicken to fill you up. Slices of hard boiled eggs are also good sources of protein. Eating simple lettuce won’t suffice. Hunger later may result in nutrient empty snacking.
3) Pick and choose vegetables with a variety of colors, textures and flavors to liven up your salad.
4) Add in fruits for a good source of vitamins and antioxidants. Blueberries, strawberries, apples, and grapes make good additions while also adding color.
5) Stay away from high calorie cheeses. Even a small amount can shoot up the caloric content of your salad.
6) Add in nuts such as pecans or almonds, which are a good source of omega-3 essential fatty acids.
7) Stay away from thick and creamy dressings. Vinaigrettes, lite Italian, or simple oil and vinegar are tasty ways to enjoy salad dressing without the fat. Also serving size of dressings is crucial. You should only be using 1-3 tablespoons.
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Calcium is a mineral used for building bones and teeth and maintaining bone mass. In fact, 99% of the body’s calcium supply is stored in bones and teeth. Childhood is the prime time for bone formation. Roughly 85-90% of an individual’s bone mass is formed by age 18. As you age, bone breakdown exceeds formation, resulting in bone loss that increases the risk for osteoporosis. Osteoporosis is the thinning of bone tissue and loss of bone density over time. Symptoms of osteoporosis include bone, low back, and neck pain, fractures with little or no trauma, loss of height, and stooped posture.
It is important to consume adequate calcium throughout your life. You can take steps now to prevent future bone loss. How? Aim to consume 3 cups or the equivalent of milk products every day. Choose any three of the 1 cup equivalents listed below.
Certain milk products contain higher amounts of saturated fat. Excessive consumption of saturated fat can increase your risk for heart disease. When making meal choices, choose low-fat milks, yogurts, and cheeses most often.
Are you lactose intolerant? Do you simply not like dairy products? That’s okay! While milk products are the primary source of calcium in the American diet, there are non-dairy foods that contain this nutrient. The following foods contain the amount of calcium in a 8 fl oz glass of milk:
Eager to increase your daily calcium consumption, but not sure how to incorporate these foods into your current diet? Try these tips, which can be utilized in on-campus dining halls, at restaurants, and at home.
The summer is a great time to vary your veggies!
In the summer there are so many opportunities to try new and colorful vegetables. The MyPyramid recommendation is to eat 2 -3 cups of vegetables every day to get all your vitamins and minerals.
| Dark Green | º Broccoli º Collard Greens º Romaine Lettuce º Spinach |
| Orange | º Carrots º Sweet Potato º Butternut Squash |
| Starchy | º Corn º Green Peas º Potatoes |
| Legumes | º Black Beans º Chickpeas º Kidney Beans º Lentils |
| Red | º Red Peppers |
Dana Magee Student Nutritionist
Tips for healthy eating during exam crunch time:
With all the conflicting messages we hear about caffeine, you might be wondering what is the truth regarding caffeinated beverages. For some of us, it’s inevitable to consume 3 or more drinks a day. Be sure you know the helpful and harmful effects that lie in your daily drinks.
The Pros
The Cons
Caffeine is NOT an Additive
Despite common theory, caffeine is not an additive as drugs of abuse. It can produce a stimulant to the central nervous system but is no more “addicting” as a sport or television.
Know How Much You Are Drinking
8 oz coffee: 130 mg caffeine
16 oz Starbucks coffee: 320 mg caffeine
12 oz soda: 40-70 mg caffeine
Monster Energy (16 oz): 160 mg caffeine
Red Bull; Rockstar; SoBe Adrenaline Rush (~8 oz): 80 mg caffeine
For additional caffeine contents in specific products visit The Center for Science in the Public Interest page.
Bottom Line
Caffeine is not harmful in moderated amounts for normal adults. Scientific reviews and clinical studies conclude that a consumption of 300 mg caffeine per day is safe. However, if one is pregnant or has health concerns then a doctor must be consulted. The effects and tolerance essentially differ person to person.
Remember
Overall, enjoy that wake-up latte before an exam but just have it once a day or every other day!
By: Aimee Cleveland
UMD Dietetic Intern
For more information and scientific studies visit the Food Insight web site: http://www.foodinsight.org/Home.aspx
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Everyone loves to go out to dinner, it is fun and you don’t have to prepare and clean up! However when you eat out at a restaurant, you increase your calories by 50%. Ever wonder why their vegetables taste so good? It is the butter, lard and oil. Many people do not realize how many calories are in the dishes they eat. Here are some examples
- 2,900 calories
- 182 grams of fat
- 240 grams of carbohydrates
- 1,724 calories
- 132 grams of fat
- 30 grams of carbohydrates
- 110 calories
- 6 grams of fat
- 7 carbohydrates
- 1,510 calories
- 16 grams of saturated fat
- 24 grams of carbohydrates
Were you surprised? You can check out other popular restaurants nutrition facts at www.thedailyplate.com. Don’t let this scare you, you can still eat out and not put a huge dent in your daily caloric requirements. Here are a few tips.
By Aurielle James, Dietetic Intern
We have all heard this phrase: “You are what you eat.” College life can be so busy that we don’t always grab the best food choices when those hunger pangs hit. A sugar-loaded granola bar on the way to your 8 AM class, a greasy burger for lunch, and a slice of pizza with “the works” at Late Night—all of these food choices can begin to transform the healthy college student into a lethargic, sugar-comatose individual. Before you know it you’re not feeling so great about how your body looks and feels. Not feeling your best can affect how you perform in and outside of the classroom.
To keep your body on the Nutritional Dean’s List let’s review the basics:
Maintaining a healthy body doesn’t have to be difficult. Paying a little extra attention to what you put on your plate, and ultimately in your mouth, can make all the difference. All it takes is learning how to put a healthy spin on those irresistible dishes. Incorporate some or all of these tips into your lifestyle and you’ll not only like what you see reflecting back in the mirror, but you’ll also feel better about yourself for doing something good for your health.
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Written by: Amber Strouse, Dietetic Intern
Most college students are guilty of having that extra can of red bull or cup of late-night coffee to obtain another few hours of cramming for an 8 am exam. In fact, throughout America, caffeine has become that “go-to” stimulant to help millions get through their daily tasks. In short, caffeine works to speed up our central nervous system, which in turn makes us more alert and less drowsy. It can cause a significant boost in energy leading to increased concentration and ability to focus. And this may just be what the rave is about — caffeine enables us to do more work on less sleep.
Where is caffeine found?
You may be surprised to learn that caffeine isn’t just in coffee and energy drinks. It can also be found in tea, sodas, chocolates, and some nuts and medicines.
How much is OK to drink?
The average person can consume a low to moderate intake of caffeine (130 mg to 300 mg, or 2-4 cups of coffee) daily and experience no negative side effects. 4-7 cups/day of coffee can lead to negative side effects. This is about 600-700mg of caffeine per day.
Use the following to evaluate your caffeine consumption:
| Sources of Caffeine | Caffeine Content |
|---|---|
| Plain, brewed coffee 8 oz | 85-120 mg |
| Plain, decaffeinated coffee 8 oz | 2-4 mg |
| Green Tea 8 oz | 25-40 mg |
| Black tea 8 oz | 40-70 mg |
| Pepsi 12 oz | 35 mg |
| Diet Pepsi 12 oz | 45 mg |
| Mountain Dew 12 oz | 55 mg |
| Red Bull, 8.5 oz | 80 mg |
| Candy, milk chocolate 1 bar (1.5 oz) | 9 mg |
| Excedrin | 65 mg |
What negative effects can caffeine cause?
Over-consuming caffeine can cause restlessness, anxiety, irritability, headaches, abnormal heart rhythms, and problems sleeping. It is important to note that sleep is an integral part of your health and well-being. Although you might be awake from the effects of caffeine, it should not interfere with a good night of rest (which by the way, has far more health benefits than a cup o’ joe).
How can I learn to study without the assistance of caffeine?
- Plan ahead to study throughout the week instead of cramming the night before
- Study outside of your bedroom. Your bedroom triggers sensors associated with sleep, which are not helpful when you’re trying to study
- When you feel tired while studying, most information is not being retained. Go to sleep and wake up early to study if need be
- Practice active studying: make notes, join discussion groups and use flash cards
College life demands that you make choices about your future, your lifestyle and the future of your overall health and well-being. Dining Services provides the foundation for good, quality, nutritious foods with quite a variety, but it is ultimately your decision as to what you consume. Many incoming freshmen fear getting the extra fifteen or more pounds when they begin college. You can make your meals more appetizing and be assured of getting the essential nutrients by considering the following factors:
MODERATION IS THE KEY TO EATING A HEALTHY DIET
Eat foods in moderation (consuming foods within reasonable limits, no excessive or extreme). Follow the American Dietary Guidelines to assist in selecting a nutritious and balanced diet.
AMERICAN DIETARY GUIDELINES
A healthy diet is one that:
EXERCISE
Choose an exercise to fit your lifestyle. Exercise 20-60 minutes five times each week. The more you exercise the more calories you will burn. If you are working and attending classes and don’t seem to have time to exercise, here are a few suggestions:
FOODS WITH DIFFERENT COLORS AND TEXTURES
Consuming different colored foods means you are consuming more vitamins, minerals. Salads, fresh fruits and vegetables provide appetite-stimulating eye appeal and ‘crunch’ to your meal. Use condiments sparingly to let the true flavor of the food come through.
SELECT FOODS BASED ON THEIR PREPARATION
Fried foods add extra fat and calories to your diet. Select items that have been prepared differently, such as baked, grilled or steamed foods and save yourself a few calories.
SLEEP
Make sure you get enough sleep (6-8 hours) every night to maximize brain function and energy levels. Exercising daily also helps you relieve stress and sleep better.
BEVERAGES
Drink 8-10 glasses of water daily to keep your body hydrated. Drink a minimum of 3 servings of dairy products each day – remember skim milk has no fat and the low fat milk has 42 calories more per 8 oz. glass than skim milk.
Alcohol can also contribute excess calories. Beer has 130-356 calories per 112 oz., wine has 70 to 158 calories per 3.5 oz glass and mixed drinks usually have alcohol and other ingredients so the calorie content can be higher. Avoid mixing energy drinks and alcohol together.
(A good workout doesn’t have to cost a fortune…or anything at all!)
The holidays are over, and you may be feeling the pinch of overspending and over indulging. Tighten your pocketbook and your waistline with 10 easy exercise ideas that’ll keep your money in hand.
Use your feet. Whenever possible, walk. Walk to your friends rather than sending E-mail, use the stairs instead of the elevators.
Count ‘em up! Spend a few dollars on a basic pedometer and aim to take 10,000 steps each day. Knowing how much you are or aren’t walking can help you gauge your physical fitness and motivate you to do more.
Put commercials to good use. Use that 3-to5-minute break to do a few sit-ups, push-ups, squats or jumping jacks.
Soup’s not just for eating. Those cans make great dumbbells! Weigh them on your scale to determine their poundage, then use them like weights.
Recycle those panty hose. Panty hose make an inexpensive substitute for resistance bands.
Make nature your cross-trainer. At a local state park, pick up a map of hiking trails. The campus is another form of hiking trails, the natural dips and hills force you to work different muscles, enhancing your workout.
Play! Gather up your friends and heat to an open field. Play Frisbee, catch, basketball or soccer. It’s great exercise and totally free!
Turn to technology. Look for workout shows on TV. Check out fitness tapes from the library or try Wii®.
Get Skating. Check the prices at local rinks, then lace up a pair of ice skates or roller skates.
Strike! Join a bowling league or organize a game every month in the Terp Zone.
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By: Katherine Shook, Dietetic Intern
Many students fear the transition into going away to college. After all, this is a time when most kids are leaving the comforts of home for the first time. Without mom and dad around, kids must face the reality of making important decisions on their own. These decisions include what classes to take, which social events to attend, and what seems to slip their minds the most is what to eat. Most college and university dining facilities offer a variety of foods that are convenient and taste great. What students must remember is that just because the food tastes good, does not always mean that it is good for them. Here is a list of tips to help students make healthy decisions on their own.
Take advantage of the dining halls.
There are plenty of temptations to eat at a fast food restaurant or order a pizza; however, eating a dining hall offers more variety and healthy options. Look for a salad bar and load up on plenty of fruits and vegetables.
Limit alcohol consumption.
Many students use and abuse alcohol, but little do they know that those calories can really add up. Follow the chart below to see how many calories could be in your next drink:
Drink Calories
Beer: regular, 12 oz. 150
Beer: light, 12 oz. 100
Wine: dry, 5 oz. 100
Wine cooler: 12 oz. 180
Distilled spirits (80-proof): 1 1/2 oz* 100
Cordial or liqueur: 1 1/2 oz* 160
Take your time.
A lot of the time students are rushed throughout the day and when its time to eat, this causes them to have a tendency to grab high fat, high calorie foods. Remember to take the time and slow because the consequences of being in a hurry could cost them more than being late for class.
Don’t forget to exercise!
Walking to class may be a hike, especially on a large campus, but this is one way of getting more exercise during the day. Don’t forget to take advantage of the free fitness centers on campus.
Make dessert a special treat.
Dining halls offer many types of sweets like donuts, cookies, ice cream, cakes and pies during every meal. Keep in mind that most desserts are high in fat and calories. Be sure to limit the amount of desserts eaten and only have them for a special treat.
Avoid midnight munchies
After a long night of hanging out with friends it can be difficult to fight those late night cravings. Instead of binging on pizza and French friends, try snacking on vegetables like carrot sticks and celery sticks with a light dressing.
By: Lauren Serkes, Student Nutritionist
Snacks are often plagued with a bad reputation; however, snacks, like meals, are a great way to get vital nutrients. Snacks are also an important source of energy and they act as “bridges” between meals so that you are not starving come mealtime.
When choosing good snacks, they should:
The following are tips about what snacks to bring or buy, and where to get them:
Worried about the much-hyped “Freshman 15″ weight gain? Follow these tips for a way to beat the bulge:
If you happen to be an adult of about average height and weight, here is what you do in 24 hours:
It pays to take care of the human machine. There are no used parts for sale.
By: Sister Maureen Schrimpe, IHM
If you read up on nutrition news, there are many contradicting reports and articles you may find on what is a healthful “diet.” With this in mind, the U.S. Department of Agriculture and Health and Human Services have incorporated reliable studies into the Dietary Guidelines for Americans. These are seven sensible suggestions for people who want to maintain a healthy lifestyle.
How you view the food you eat can play a key role in your success in meeting nutritional goals. Think of your meals and snacks together in the daily total rather than separately. You can splurge a little at one meal but cut back to the basics later for a nutritionally balance diet. Of course, your goals will help determine which are the best choices of foods to meet your individual needs. Remember balance, variety and moderation are the key words.
By: Sister Maureen Schrimpe, IHM
Whether it’s a doggie bag from your favorite restaurant, last night’s meat loaf or an extra carton of take-out food, leftovers are finding their way into our meal-time repertoires more and more. And let’s face it-most of us love leftovers. Not only does the food often taste better the next day (thanks to flavors melding together), but it gives busy cooks a night off from preparing a whole new meal. Here’s a mini-course in storing and reheating leftovers. Practice these guidelines and leftovers will remain your best culinary friend:
By: Sister Maureen Schrimpe, IHM
Stress is a physiological, psychological, and behavioral response to change. This change may be positive or negative, and your responses may be helpful. A moderate level of stress motivates you to meet the challenges of life. A temporary burst of adrenaline helps you study for an important exam or face an intimidating situation. However, prolonged stress can interfere with your health and performance, leading to physical and mental exhaustion and illness.
The symptoms below may indicate excess levels of stress. If you or a friend is experiencing prolonged stress symptoms, you may want to try management techniques or seek counseling.
Try the following techniques to manage short-term and long-term stress reactions. These techniques may be helpful alone or in combination, depending on the situation.
By: Sister Maureen Schrimpe, IHM
February is not only the month to celebrate Valentine’s Day, but it is also American Heart Month. With that in mind, here are a few tips on how to spice up your Valentine’s Day the healthy way.
Happy Valentine’s Day! Above all, relax and enjoy the day.
By: Sister Maureen Schrimpe, IHM
As the holidays approach, we like to celebrate by entertaining friends and family, throwing parties, and preparing feasts. From the buffet table to the office party, food moves center stage throughout the holiday season. Be sure to keep food safe by following basic food safety steps:
By: Sister Maureen Schrimpe, IHM
|
Nutrient: |
Essential For: |
Found In: |
| Vitamin A | Vision, growth, reproduction, and maintenance of healthy skin | Liver, fish oils, eggs, and dairy products. Red, yellow, orange, and dark green vegetables and fruits contain alpha- and beta-carotenes which are converted in the body to vitamin A |
| Vitamin D | Proper formation and maintenance of bones and teeth | D-fortified milk and cereals, cod liver oil and naturally in the skin when exposed to sunlight |
| Vitamin E | Antioxidant action, defends cells against damage by free radicals | Vegetable oils, margarine, wheat germ, nuts, seeds, green leafy vegetables |
| Vitamin K | Blood clotting | Eggs, cereal, green leafy vegetables |
| Vitamin C | Healthy bones and teeth and wound healing | Fruits (especially citrus) and vegetables (especially those in the cabbage family) |
| Thiamine(Vitamin B 1) | Carbohydrate metabolism (energy production) | Whole or enriched grain products, fortified cereals, pork, organ meats |
| Riboflavin(Vitamin B 2) | Metabolism of protein, fat and carbohydrates into energy | Milk and other dairy products, organ meats, enriched and fortified grains |
| Niacin(Vitamin B 3) | Carbohydrate, protein and fat metabolism | Poultry, fish, beef, peanut butter, legumes, enriched or fortified grain products |
| Vitamin B 6 | Manufacture of amino acids and red blood cells | Fortified cereals, sweet potatoes, chicken and beef livers |
| Calcium | Building and maintaining bones, muscles and nerve function | Dairy products, leafy green vegetables, calcium fortified foods (e.g. orange juice and cereals) |
| Iron | Carries oxygen in red blood cells to body cells | Meats, eggs, dark leafy green vegetables |
| Phosphorus | Supporting tissue growth and repair; major bone component | Milk, meat, poultry, fish, eggs, legumes, and nuts |
| Magnesium | Energy production and nerve function | Legumes, nuts, whole grains, green vegetables |
| Potassium | Nerve function and muscle contraction | Fruits, vegetables, meat, poultry, fish and milk |
| Folate | DNA synthesis involved in making protein | Fortified cereals, enriched grains, leafy greens, legumes, asparagus |
| Zinc | Cell production and tissue growth and repair | Meat, eggs, seafood, and whole grains |
By: Sister Maureen Schrimpe, IHM
When we think of Thanksgiving, the last thing we think of is fever and abdominal cramps. This could be a reality if your turkey is not prepared or cooked correctly. Use the following tips in order to keep your thanksgiving holiday safe.
Thawing your turkey in the refrigerator is the best method of defrosting. Plan on allowing 24 hours for every 4-5 pounds of turkey. Do not remove the turkey from it original wrapper while storing in the refrigerator.
If you decide to use cold water to thaw your turkey, make sure the turkey is in its original wrapper without any holes or rips in the packaging. If by accident you put a hole in the wrapper, you should wrap the turkey securely in saran wrap. Submerge the turkey in cold water and don’t forget to change the water every 30 minutes or so. Do not refreeze the turkey, but rather cook immediately.
Roast your turkey at a temperature no lower than 325° F. It is recommended that you do not stuff your turkey, but rather cook the stuffing separately. The internal temperature of the turkey should reach 165°. Use a food thermometer to measure the internal temperature of the bird. If you purchase a turkey that has the pop-up indicator, still use a food thermometer to make sure the internal temperature is at 165°. After taking the turkey from the oven let it stand for 20 minutes after it is done cooking for best results.
Do not keep any turkey, gravy or stuffing that has been out in room temperature for longer than 2 hours. Leftovers should be placed in smaller containers before storing in the refrigerator.
Place in a 325° oven and reheat until the internal temperature reaches 165°F. Use refrigerated turkey and stuffing with 3 days and gravy within 2 days.
To avoid cross contamination, always wash anything that has come in contact with the raw turkey before using again.
Source: USDA
By: Sister Maureen Schrimpe
Will the year ahead by a nutritional nightmare or a healthy option? The choices you make in the dining hall will be the determining factor. Dining Services provides a scatter system service to satisfy a variety of palates including vegetarian meals. Despite the wide variety of choices available, by no means do you have to sample everything on the menu to have a healthy diet or get your money’s worth at the dining halls. For starters, check the menu ahead of time, either by picking up a copy of the Smart Choice Menu or a copy of the Value Meal Plan, or reviewing the menu on the website: www.dining.umd.edu.
Additional Suggestions:
By: Sister Maureen Schrimpe
What do you know about sauces? We all know that they can be a delicious way to add texture and flavor to your favorite dishes, but the addition of certain sauces are likely to send the calorie count up and away out of sight. Some sauces may be enjoyed daily because they add flavor and beneficial nutrients without additional calories. Others should be consumed only in moderation. Our dining halls offer many sauces on a daily basis, but do you know what is in them?
A quick guide to some of the sauces that you find in the dining rooms:
Alfredo sauce is made with olive oil, garlic, salt and pepper, basil, and oregano. It is used to flavor pasta, meat and fish. Three ounces on our pasta can add 241 calories and about 20+ grams of fat to your meal.
Try making your own healthy sauces with ingredients in the dining halls:
By: Sister Maureen Schrimpe
The University of Maryland considers food safety its highest priority while serving over over 25,000 meals per day. We combine the efforts of our management staff and student staff, along with the certified Health Inspector of Prince George’s County to ensure that we follow every rule possible so that we serve our customers food that is both wholesome and enjoyable.
Did you know that…
Useful Tips:
By: Sister Maureen Schrimpe
You’ve moved back in, bought your text books, went to class and are away from your parents. It’s the new semester and with this comes excitement and independence. It is now up to you to make your own decisions. Decisions that could change the way you feel about yourself and your health. Eating and lifestyle changes play a major role in your overall daily performance. This semester make the decision to go healthy and enjoy life. You can start with these helpful eating hints to get you through the semester.
Living on campus and eating at the dining halls is both a curse and a blessing. The dining hall does offer healthy options; it is just up to you to make those decisions everyday. To help you make those decisions here are some good pointers for choosing healthy foods at the Diner and South Campus.
You’ve moved out of the dorms, and are truly on your own, and are forced to make all your food decisions including grocery shopping! It is time for you to make meals that are not only quick but nutritious. It’s a hard thing to do but learning good practice now can help you out for the rest of the year and in the future.
By: Sister Maureen Schrimpe, IHM
Fitness is an ongoing condition, not a program. Fitness is what happens when regular physical activity is part of your everyday life. Just being more active - in any way helps you - look and feel better and can reduce your risk of heart disease.
There are plenty of ways to include activity in your day without even thinking about it. For example, just take the stairs instead of the elevator and walk into the bank instead of using the drive-up window!
By: ADA Dietetic Interns Sandra Neto and Lee Unangst
University life offers a wide range of freedoms that you didn’t have before attending college. One of these freedoms is choosing what to eat. The University of Maryland dining hall does its best to accommodate you, offering a broad range of food options. Many foods can be part of a healthy lifestyle. Below are some suggestions that can improve your eating habits and health.
There are some things you can eat more of as part of a healthy diet. You can load up on veggies like lettuce, tomatoes and onions in your sandwich. Another option is to get a double portion of vegetables for your side dish or have a salad before your main dish. Filling up on veggies will replace less nutritious food choices.
Get your fiber. Look for whole grain cereals like oatmeal or Total. Brown rice is a more nutritious option than white. Choose whole grain bread, like whole wheat, multigrain or rye, over white. Ask for mustard or light mayonnaise instead of regular mayonnaise, and get chicken or turkey instead of salad sandwiches (i.e. chicken, egg or tuna salad). Grilled chicken or fish is better for you than fried. Get your salad dressing on the side so you know how much of it you eat. You can enjoy the same foods you always have, with a few small changes.
Some changes are a bit harder to make than others. Did you know that a 32 oz soda has an average of 324 calories, nearly half the calories you should have during a meal? These calories are empty, meaning that soda contains no other nutrients. Try diet soda, or mix diet and regular until you get used to the taste. Even better, choose water, milk (low-fat or skim), or soy milk. The average human is about 57% water, and most of us don’t drink enough of it. Milk and soy milk provide the nutrients necessary for strong bones and teeth.
Do something good for yourself today. Choose one of these suggestions, and give it a try! It’s not about giving up the foods you love. It’s about making sure to include the foods you need to be healthy, strong and energetic. Make the change and see how much better you feel!
By: Swetha Manohar and MaurLo Baxter, ADA Dietetic Interns
It is a fact of life that consumer options increase as technology advances. Products once available only to the elite become less expensive and more available to the general population. This process brings to the consumer, the power of choice. Buying toothpaste, once a simple process, now becomes a decision between whitening or cavity protection, store or name brand, peppermint or bubblegum. And it gets more complicated as the purchase becomes more complex. We don’t just buy a cell phone; we look for our own perfect electronic device. We choose the plan, the correct combination of minutes, the phone and the protection case that fits not only our needs, but also our tastes. As consumes we expect this option of choice. We are all different, and expect that we will be able to find things that fit or identify with our individuality. If we expect this kind of personalized choice from most aspects of life however, it is interesting then to apply this same demand on other advancing fields or services available to us.
Government and private researchers in the last years have produced good nutrition and health information that is scientifically based. However, this information is all designed to fit the general population. It seems that in a world where even toothpaste can be personalized, that this method of generalized guidelines might not be adequate when we think about how unique each human being is. As the population starts to shift to a focus on disease prevention, options for personalizing medical and nutritional advice will most likely increase.
One area of interest, already a focus of media, is the emerging science of nutrigenomics. Nutrigenomics is a method in which genetic information is collected from people which can then be used to identify risk factors for common diseases like cancer, heart disease and osteoporosis. This personalized information would allow healthcare providers to link these risk factors, before the disease develops, to health and medical preventative measures that would give patients the ability to tailor their diets and exercise habits. This would all be done on the basis of genetic makeup, not general guidelines. As exciting as this science is, there is a host of considerations that come with it as it will impact the healthcare system and also insurance companies as they plan their coverage. Some people worry that information could be used against them, that insurance companies would refuse to cover or charge expensive rates as a persons risks factors increase. Professionals however feel that screening patients earlier and working on prevention will save healthcare many dollars in the long run, and that although insurance companies would have to pay more up front, their savings down the road would be well worth it.
So, keep your eyes on the news and decide for yourself how you feel about personalizing nutrition and health with nutrigenomics.
For more information see “Tailoring Your Diet to Fit Your Genes” at http://www.ific.org/foodinsight/2006/jf/genesfi106.cfm
By: Molly Gronbeck, Student Nutritionist
December for most college students represents the ending of the fall semester ridden with several stressful events including a week of final exams along with added holiday stress. While these times are notorious for several coffee binges and unhealthy eating, stress management can be maintained while continuing a healthy lifestyle.
Think weight management not weight loss. The average American gains five pounds between Thanksgiving and New Year’s Day. Some tips to avoid holiday indulgences:
Studying for finals and preparation for holidays can be a time of high stress for many. However there are several alternatives to stress management that can be incorporated with healthy living.
Try a Healthy Snack!
Great snack alternatives are fruit, sliced vegetables, rice cakes, yogurt, unbuttered or lightly buttered popcorn
By: Peter Williams and Anne Murken, American Dietetic Association Interns, 2006-2006
Dieting and nutrition have become popular issues among many people today, yet most are misinformed about the truth of these topics. The media is partly responsible for the mixed messages regarding dieting and nutrition, but they feed on the fact that people are willing to try almost anything to lose weight quickly. This problem may be resolved if people become more aware. Below the truth is revealed to ten common food and dieting myths.
The RDA for protein of 0.8 grams/ kilogram of body weight per day is adequate to meet the daily requirements for the majority of sedentary individuals. However, there is evidence indicating that for endurance exercisers, protein intake should be about 1.2 to 1.4 g/kg/day and 1.7 to 1.8 g/kg/day for strength and power exercisers. Consuming protein at levels greater than 2 g/kg/day will usually not offer any additional benefits. Because most Americans consume their daily requirement of protein from the diet, protein supplements are contraindicated because the extra protein is often oxidized and used for energy instead of enhancing protein synthesis.
The long-term health effects of a high-protein/low-carbohydrate diet are currently unknown. The rapid weight loss, which is a result of these diets, is actually achieved because calories are severely restricted. However, eating the majority of calories from high-protein foods like meat, eggs, and cheese is not a balanced eating plan. These foods are high in fat and cholesterol, which increases the risk of heart disease. This diet also limits consumption of fruits, vegetables, and whole grains, which are the source of many important nutrients. A decreased intake of these foods may also lead to constipation, due to lack of dietary fiber.
Eating late at night does not make you gain weight, but eating too many calories does. If the proper number of calories is consumed throughout the day at breakfast, lunch, and dinner, then weight gain may occur if the late night snack is above the daily calorie requirements. Therefore, it’s the amount of calories consumed, not the time of day they are eaten.
Diets based on a single food are unsustainable long-term, and can lead to deficiencies. With out eating a wide variety of foods, many nutritional requirements are not being met. Some foods with caffeine may speed up your metabolism (the way your body uses energy, or calories) for a short time, but will not promote weight loss over time.
Studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast, and who eat four or five times a day. This may be because people who skip meals tend to feel hungrier as time goes on, and therefore eat more later on than they normally would. Also, eating many small meals throughout the day helps people control their appetites. The longer the period of time between meals, the more the metabolism is slowed down to conserve energy.
This method is not always accurate when determining if a product is made from whole grains. Many ingredients, such as molasses, can be added to make products have a brown color, and appear to be made from whole grains. The best way to determine if it is a whole grain product is to read the label. The grain will usually be listed first. Look for words such as whole rye, bulgur, whole wheat, or whole oats when identifying whole grain products. Foods that are labeled multi-grain, stone-ground, or bran may not be made from whole grains.
Although carbohydrates do contain calories, they are not inherently fattening. Carbohydrates contain less than half the amount of calories per gram than do fats. Carbohydrates do become fattening when they are topped with sources of fat, such as butter, cream cheese, or Alfredo sauce.
This is not a proven fact and is NOT the correct approach for weight loss. The best plan is to decrease your caloric intake by about 500 calories, which will lead to a weight loss of about 1 pound a week.
Fats can be bad in excess, but are absolutely necessary in moderation. It is recommended that 20-35% of total calories are from fat, because fat is essential for the maintenance of healthy skin, the absorption of the fat-soluble vitamins (A, D, E, and K) and the production of hormone-like substances, which regulate certain body processes. The key to fat intake is to replace the saturated and trans fats, with mono- and polyunsaturated fats (found in nuts, olive/ canola oil, and avocados).
Dining halls are not responsible for freshman weight gain. The fact is that the dining halls provide a healthy environment with many choices where students can consume three balanced meals. The problem of the freshman fifteen often arises when alcohol enters the picture. For example, say that a student consumes three meals at the dining commons each day of the week, and these three meals provide the required number of calories for the student each day. Then, say the student goes out to a party four times a week and consumes five beers at each party (about 150 calories/ beer). This drinking pattern can actually lead to a weight gain of about one pound per week, and will probably be the major contributor of the freshman fifteen.
