Winter Eating

Contributed by Catherine Vroome - UB Dietetic Intern

After a mild October, the temperatures in Buffalo are starting to drop. Halloween is days away and Thanksgiving is around the corner. From late fall to early spring, most people tend to eat more calories. This desire to eat more during winter may be an animal instinct to fuel up for cold weather survival.  Others believe that this behavior is due to the variety of fatty foods available during the “Eating Season”. A study from the University of Massachusetts found that individuals consumed an average of 86 more calories per day in the fall, compared to the spring.  They also ate more fat and saturated fat and were less physically active. The winter eating phenomenon can have many contributing factors.

 

In the autumn season, the days get shorter and we see less sunlight. The decreased light exposure then prompts us to seek food and eat it faster. This is why restaurants are often dimly lit. Cold-weather cravings for carbohydrate rich foods like pasta and cookies may also be indicative of Seasonal Affective Disorder or SAD. Research indicates that the brain produces happiness chemicals when high-calorie and high-fat foods are consumed. Eating these foods can act as a coping mechanism for SAD.

To keep your diet in check during shorter days, fill up with lean proteins that are rich in omega-3 fatty acids, such as salmon. Omega-3s have mood-boosting power and protein promotes feelings of fullness. If you plan to give in to a craving, try and eat a healthier version of the comfort food. For example, instead of eating linguine with Alfredo sauce from the pasta station, choose the whole wheat pasta with marinara sauce. Hot items such as tomato based soups and teas are also great low calorie mood boosters. Researchers at Yale University found that physically warm items, such as hot showers and warm drinks, can help people feel happier and less lonely.

Quinoa

 

Something new you may have noticed at the dining halls this year is quinoa.  Maybe you’ve tried it before or maybe you’ve never even heard of this odd-sounding item.  What exactly is quinoa?  

First of all, it’s pronounced like KEEN-WAH.  It looks like a grain and is often considered a grain, but quinoa is actually plant-based and in the same family as spinach, Swiss chard, and beets.  This is not a new or recently discovered food item, but one that’s actually been around for a few thousand years!  It originated in South America almost 7,000 years ago, although it wasn’t domesticated for human consumption until a few thousand years after that.  It was staple in the diet of the Andean people, and the ancient Incas referred to it as the “mother grain,” because it was such an important food for them. 

So what’s so great about quinoa?  First of all, it’s mild taste makes it a versatile ingredient.  It can be eaten hot, in dishes where rice, pasta, or other grains would typically be used, or cooked, cooled and used as a base for a cold salad with any vegetables or even fruits added.  The other benefit to quinoa is that it is a complete protein.  Many plant-based proteins are incomplete proteins, which just means that they need to be eaten with other protein sources in order to obtain all the essential amino acids.  Quinoa, however, can be eaten all by itself and still provide those necessary aminos.  In addition to protein, quinoa is also a source of iron, fiber, and magnesium (a mineral that is important for muscles, nerves, bones and a healthy immune system).  Quinoa is also relatively low in calories and fat, on its own, and it’s gluten-free.

Want to try it?  Quinoa salads are offered at the dining halls, or, you can make it on your own.  All you have to do is add water and cook for about 20 minutes.  One important thing to remember is to rinse it through a mesh strainer before  it is cooked – this will remove some of the naturally-occuring bitterness found in the outer coating, that could affect the flavor.  Once it’s done, fluff it up and add some diced veggies and vinaigrette dressing, mandarin oranges, nuts, dried fruits, pesto, stir-fried meats, fish – pretty much anything you can think of for a tasty, healthy dish!