Whether it’s the afternoon or a late night, you need a break from studying and realize your stomach is rumbling. You immediately reach for faithful friends: a bag of chips and a bottle of pop. However, they can actually do more damage than you realize. Certainly, these snacks will provide energy but only for a short time in comparison to healthier alternatives that can provide long-lasting energy. Not to mention, these snacks that are filled with fat, calories, and sugar help you get on the path to the freshmen 15.
Next time you’re on a snack break, aim for foods that contain complex carbohydrates, such as whole-grain breads and cereals. Pairing them with high-protein foods, such as low-fat cheese and nuts, helps keep your blood sugar levels, or your energy levels, steady. Choose these snack options over foods containing simple sugars, such as candy and soda, which will make you crash after an immediate boost in energy. Steer away from energy drinks, which are also high in sugar and caffeine. If you need your sugar fix, munch on whole fruit such as an apple or a cup of cantaloupe. These options contain fiber, which help slow the absorption of sugar, so you can concentrate on your work without crashing halfway through.
Some other snacks that are great sources of fuel include:
-Whole wheat pita with hummus
-Celery topped with peanut butter and raisins
-Sliced fruit dipped in low-fat yogurt
-Baked tortilla chips with salsa
-Homemade trail mix with your favorite whole-grain cereal, walnuts, and dried cranberries
Be healthy!
By Campus Dining and Shops Intern Judy
Wednesday, September 29, 2010
Wednesday, September 15, 2010
Dining Hall Tips to Avoid the Freshmen Fifteen
Dining Hall Tips to Avoid the Freshmen Fifteen
Campus dining halls are overwhelming for many college students. With so many options, along with an all you can eat menu, it is easy to overindulge. Here are some tips to help with navigating the dining halls.
1. FRUITS AND VEGETABLES: Fruits and vegetables are packed with vitamins and minerals. They are low in fat and calories, and can help fill you up. Aim for 2-3 cups of fruit and 2-3 cups of vegetables each day.
2. WHOLE GRAINS: Whole grain products offer more nutrients and contain fiber than refined products. When choosing grains such as breads, cereals, and pastas, look for whole grain products. You can choose whole wheat bread when selecting a sandwich, and select whole wheat pasta from the pasta bar.
3. AVOID FRIED FOODS: Fried foods contain high amounts of fats and little nutrients. Choose a baked potato instead of French fries, or a grilled chicken sandwich instead of a hamburger.
4. CHOOSE LOW FAT MEATS: Chicken and fish are lower in fat than red meats. Choose grilled or baked options. Be wary of sauces that can add a lot of calories and fat.
5. LOW FAT MILK AND DAIRY PRODUCTS: Choose low fat or fat free milk. Drink chocolate milk sparingly as it is high in added sugars.
6. OPT FOR WATER: Choose water instead of juices and sodas, as these drinks are high in calories and sugars. We need about 8 glasses of water per day, so start by having water with every meal.
7. EAT A HEALTHY BREAKFAST: Choose whole grain cereals including Mini Wheats, Raison Bran, or oatmeal. Use low fat milk on cereal and have fruit at breakfast. Try not to eat eggs with sausage or bacon daily, as these are high in saturated fat and cholesterol.
8. FILL UP WITH SALAD: The salad bar is a great way to add veggies to a meal. When navigating the salad bar add lots of vegetables. A small amount of olive oil and vinegar make a healthy dressing option.
9. FRUIT FOR DESSERT: The dessert table can be overwhelming for many students. Try to steer clear of desserts. Instead select fresh fruits for a healthy alternative to help satisfy your sweet tooth.
10. PORTION CONTROL: Because most dining halls are all you can eat, it is easy to go overboard. Start out with small portions as you can always go up for more. You may find what you chose to begin with is plenty and you won’t leave feeling stuffed.
Be healthy!
By Rachel Kirsch, Campus Dining and Shops intern
Campus dining halls are overwhelming for many college students. With so many options, along with an all you can eat menu, it is easy to overindulge. Here are some tips to help with navigating the dining halls.
1. FRUITS AND VEGETABLES: Fruits and vegetables are packed with vitamins and minerals. They are low in fat and calories, and can help fill you up. Aim for 2-3 cups of fruit and 2-3 cups of vegetables each day.
2. WHOLE GRAINS: Whole grain products offer more nutrients and contain fiber than refined products. When choosing grains such as breads, cereals, and pastas, look for whole grain products. You can choose whole wheat bread when selecting a sandwich, and select whole wheat pasta from the pasta bar.
3. AVOID FRIED FOODS: Fried foods contain high amounts of fats and little nutrients. Choose a baked potato instead of French fries, or a grilled chicken sandwich instead of a hamburger.
4. CHOOSE LOW FAT MEATS: Chicken and fish are lower in fat than red meats. Choose grilled or baked options. Be wary of sauces that can add a lot of calories and fat.
5. LOW FAT MILK AND DAIRY PRODUCTS: Choose low fat or fat free milk. Drink chocolate milk sparingly as it is high in added sugars.
6. OPT FOR WATER: Choose water instead of juices and sodas, as these drinks are high in calories and sugars. We need about 8 glasses of water per day, so start by having water with every meal.
7. EAT A HEALTHY BREAKFAST: Choose whole grain cereals including Mini Wheats, Raison Bran, or oatmeal. Use low fat milk on cereal and have fruit at breakfast. Try not to eat eggs with sausage or bacon daily, as these are high in saturated fat and cholesterol.
8. FILL UP WITH SALAD: The salad bar is a great way to add veggies to a meal. When navigating the salad bar add lots of vegetables. A small amount of olive oil and vinegar make a healthy dressing option.
9. FRUIT FOR DESSERT: The dessert table can be overwhelming for many students. Try to steer clear of desserts. Instead select fresh fruits for a healthy alternative to help satisfy your sweet tooth.
10. PORTION CONTROL: Because most dining halls are all you can eat, it is easy to go overboard. Start out with small portions as you can always go up for more. You may find what you chose to begin with is plenty and you won’t leave feeling stuffed.
Be healthy!
By Rachel Kirsch, Campus Dining and Shops intern
Wednesday, September 8, 2010
Salad Bars are a Healthy Choice
-Skip the iceberg lettuce, choose dark greens, spinach, endive, mixed greens they contain vitamin C and folic acid.
-Choose all the colors of the rainbow for fruits and vegetables such as red radishes, green and red peppers, broccoli, tomatoes, carrots, cucumbers, strawberries , cranberries, apple slices, pear slices, red grapes, blueberries. t
They contain fiber, vitamins A & C, and potassium.
-Beans are a great choice add ½ cup of chickpeas or kidney beans which is about 5 grams of fiber and 7 grams of protein.
-Salad dressings must be watched carefully, vinaigrette’s are a good choice, oil & vinegar , look for dressings that are about 60 calories and 6 grams of fat per serving.
-A handful of nuts are a good source of omega-3, such as walnuts, almonds.
-If you really want to make salad your main meal add a lean meat such as grilled chicken, or turkey, fish such as tuna, salmon,also hard- boiled eggs are all excellent sources of protein.
Looking for a great salad bar on campus, check out Bert’s dining center where they make your salad to order, or Green and Beans located in the Ellicott Food Court where you choose your favorite combination, or our newest salad bar Edgy Veggie located in the student union. This year we have added gluten free dressing to all of our salad bars. If you eat at any of four residential dining centers you will find a large selection at the salad bar to make a healthy choice.
UB Healthy
Campus Dining and Shops
-Choose all the colors of the rainbow for fruits and vegetables such as red radishes, green and red peppers, broccoli, tomatoes, carrots, cucumbers, strawberries , cranberries, apple slices, pear slices, red grapes, blueberries. t
They contain fiber, vitamins A & C, and potassium.
-Beans are a great choice add ½ cup of chickpeas or kidney beans which is about 5 grams of fiber and 7 grams of protein.
-Salad dressings must be watched carefully, vinaigrette’s are a good choice, oil & vinegar , look for dressings that are about 60 calories and 6 grams of fat per serving.
-A handful of nuts are a good source of omega-3, such as walnuts, almonds.
-If you really want to make salad your main meal add a lean meat such as grilled chicken, or turkey, fish such as tuna, salmon,also hard- boiled eggs are all excellent sources of protein.
Looking for a great salad bar on campus, check out Bert’s dining center where they make your salad to order, or Green and Beans located in the Ellicott Food Court where you choose your favorite combination, or our newest salad bar Edgy Veggie located in the student union. This year we have added gluten free dressing to all of our salad bars. If you eat at any of four residential dining centers you will find a large selection at the salad bar to make a healthy choice.
UB Healthy
Campus Dining and Shops
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