UB Nutrition

Healthy Holiday Eating

2011-12-14T11:23:00.000-05:00

The holidays can be a tricky time of year to make healthyfood choices, but maintaining a healthy diet during the holidays is possible!Here are some tips on how to eat healthy during the holiday season:

1. Don’t arrive on an empty stomach

You may be tempted to skip lunch because you know you willbe eating a lot at the holiday party later. However, depriving yourself of foodthe whole day may cause you to splurge and choose less healthy food items.

Eat small portions throughout the day to curb your hunger.Try to choose healthy items if you don’t think there will be healthy optionsavailable for you later at the party.

2. Bring a healthy dish

If you are worried that there won’t be healthy options atthe party, bring your own dish (like a fruit salad or veggie plate) to ensurethere is something you can eat without feeling guilty. When preparing recipes,try low-fat alternatives for some ingredients.

3. Balance out your calories with water

Drinking water before and with your meal can help you feelfull sooner. Alcoholic drinks, punch, and eggnog are packed with calories thatwill really add up throughout the course of the night, so choose water or dietbeverages instead.

4. Keep your distance from the food table

Try not to hang out near the food so you aren’t tempted tograb a handful of chips every few minutes.

5. Check out all the food options before loading up your plate

Decide on what foods are worth eating and which you can passup. It’s okay to have some treats you enjoy, just plan out your calories andenjoy the foods you choose!

Remember: Moderation is key.Instead of loading up your plate with all of the food items that look good toyou, take small portions of some. From there, you can decide which items areworth the calories and you can go for seconds, if needed.

6. Embrace the food, but pace yourself.

Take your time and enjoy your meal. It takes about 20minutes for your stomach to signal your brain telling it that you arefull. So if you eat slowly, you are morelikely to notice that you are full before you get over-stuffed.

Happy Holidays!

Vending Machines: The Good, the Bad and the Ugly!

2011-11-04T12:46:00.000-04:00

It happens to everyone: the vending machine is calling yourname! Whether you skipped breakfast or are just dying for a sweet or salty fixthe vending machine doesn’t need to be off limits. Armed with a little snacking knowledge youcan be confident in knowing that you can make a smart choice and you won’t bepushing the wrong buttons walking right into a nutritional nightmare.

Compare Your Breakfast Options

Fiber One Oats & Chocolate Bar (1 Bar)
	140	Calories
	35	Calories from fat
	4g	Fat (6% DV)
	1.5g	Saturated Fat (9% DV)
	9g	Fiber (35% DV)
	10g	Sugar (2.5 teaspoons)

Hostess Breakfast Classic Honey Bun Iced (1 Pastry)
	410	Calories
	200	Calories from fat
	22g	Fat (34% DV)
	12g	Saturated Fat (60% DV)
	28g	Sugar (7 teaspoons)

Hostess Mini Muffins, Chocolate Chip (1 Package)
	250	Calories
	130	Calories from fat
	15g	Fat (23% DV)
	4g	Saturated Fat (20% DV)
	35mg	Cholesterol (12% DV)
	18g	Sugar (4.5 teaspoons)

Kellogg’s Pop-Tarts Frosted Brown Sugar Cinnamon (2 Pastries)
	420	Calories
	120	Calories from fat
	14g	Fat (22% DV)
	4g	Saturated Fat (20% DV)
	30g	Sugar (7.5 teaspoons)

Kellogg’s Nutri-Grain Bar Strawberry (1 Bar)
	120	Calories
	30	Calories from fat
	3g	Fat (5% DV)
	0.5g	Saturated Fat (3% DV)
	3g	Fiber (10% DV)
	11g	Sugar (less than 3 teaspoons)

Nature Valley Oats ‘n Honey Granola Bar (1 Bar)
	190	Calories
	60	Calories from fat
	6g	Fat (9% DV)
	0.5g	Saturated Fat (3% DV)
	2g	Fiber (8% DV)
	12g	Sugar (3 teaspoons)

Compare Your Salty Options

Cheetos Crunchy (2 ounce bag)
	320	Calories
	180	Calories from fat
	20g	Fat (32% DV)
	4g	Saturated Fat (20% DV)
	580mg	Sodium (24% DV)

Chex Mix Traditional (1.75 ounce bag)
	210	Calories
	60	Calories from fat
	7g	Fat (11% DV)
	1.5g	Saturated Fat (6% DV)
	350mg	Sodium (15% DV)
	2g	Fiber (10% DV)

Doritos Nacho Cheese (1¾ ounce bag)
	262	Calories
	122	Calories from fat
	14g	Fat (21% DV)
	2.6g	Saturated Fat (10.5% DV)
	367mg	Sodium (15.75% DV)

Fritos The Original ( 2 ounce bag)
	320	Calories
	180	Calories from fat
	20g	Fat (32% DV)
	3g	Saturated Fat (14% DV)
	340mg	Sodium (14% DV)

Rold Gold Tiny Twists (2 ounce bag)
	220	Calories
	20	Calories from fat
	2g	Fat (4% DV)
	0g	Saturated Fat
	900mg	Sodium (38% DV)

Sun Chips Harvest Cheddar (1.5 ounce bag)
	210	Calories
	90	Calories from fat
	9g	Fat (15% DV)
	1.5g	Saturated Fat (6% DV)
	300mg	Sodium (12% DV)
	4.5g	Fiber (15% DV)

Compare Your Sweet Options

Hostess Cup Cakes, Chocolate with Creamy Filling (2 Cakes)
	360	Calories
	100	Calories from fat
	12g	Fat (18% DV)
	5g	Saturated Fat (26% DV)
	34g	Sugar (8.5 teaspoons)

Hostess Ho Hos (3 Cakes)
	370	Calories
	150	Calories from fat
	17g	Fat (26% DV)
	13g	Saturated Fat (65% DV)
	42g	Sugar (10.5 teaspoons)

Hostess Zingers, Vanilla (3 Cakes)
	480	Calories
	135	Calories from fat
	15g	Fat (25% DV)
	7.5g	Saturated Fat (39% DV)
	30mg	Cholesterol (9% DV)
	63g	Sugar (almost 16 teaspoons)

Kellogg's Fruity Snacks (9 ounce bag)
	80	Calories
	0	Calories from fat
	0g	Fat
	0g	Saturated Fat
	13g	Sugar (a little over 3 teaspoons)

Pretzel M&M's (1 Package)
	150	Calories
	45	Calories from fat
	5g	Fat (8% DV)
	3g	Saturated Fat (15% DV)
	16g	Sugar (4 teaspoons)

Starburst Original (1 Pack)
	240	Calories
	45	Calories from fat
	5g	Fat (8% DV)
	4.5g	Saturated Fat (23% DV)
	33g	Sugar (a little over 8 teaspoons)

UB Healthy~
Rachel, Nutrition Intern

Autumn Zeals

2011-09-28T12:23:00.000-04:00

Please do not glimmer your eyes like that. We are not talking about the diamond store®. However! Let us look at what will be coming soon as Summer waves goodbye and allows us to welcome Autumn and her lot of seasonal prize. Below you will find a precious fruit and a sweet vegetable that will surely bring a marvelous delight to your taste buds and to your health.

Share the Pears

The Greek poet Homer described pears in his epic, “The Odyssey”, as a gift of the gods. And what a gift you’ll find the moment you bite into their yielding yet minor coarse texture and take in the distinct sweetness that only pears offer. Produced for the entire world mostly in Washington and Oregon, the season for pears runs from August through October although there are over 3000 varieties of pears that make them available year round.

Pears provide 6g of dietary fiber which equates to 24% of the recommended daily intake which plays a crucial role to protect you from chronic diseases along with aiding glucose metabolism and managing diabetes. They are a good source of vitamin C and copper which are antioxidants necessary to slow or prevent oxidative damage to the cells that over time may lead to onset of chronic diseases; antioxidants may also improve immune function and lower your risk for infection and cancer. Consumption of each pear will net you 100 calories, an easy and attractive number which may aid those striving for weight loss and weight management.

You Say Potato, I Say Sweet Potato

Only decades ago were orange-fleshed sweet potatoes introduced in the southern United States—now mostly all of the sweet potatoes and yams found in the US are really all sweet potatoes; they are in season in November and December.

A medium size sweet potato provides twice the recommended daily allowance of vitamin A in the form of beta-carotene (Necessary for strong immune functions, healthy eyes/skin, strong bones/teeth, and helps prevent cancer through its antioxidant effects) more than a third of the requirements for vitamin C. With skin, the dietary fiber count is 4 g (almost a fifth of the recommended daily intake). The sweet potato also provides vital vitamins and minerals needed to ensure proper bodily functions (% daily value): vitamin B6 (12.5%), folate (5%), calcium (3%), manganese (26%), copper (13%), potassium (10%), and even iron (8%). As you can see, it is clear that a sweet potato is a nutrient-jamboree that can find its place easily in a healthy diet. Sweet potatoes can be used in almost all recipes that call for regular potatoes. What’s more is that one medium sweet potato only contains 100-150 calories. Please, no need for applause.

For more nutritional information:

http://www.eatright.org/public/

http://whfoods.org/foodstoc.php

UB Healthy~

Ton, Nutrition Intern

Healthy Summer Grilling Tips

2011-06-08T11:25:00.000-04:00

Nothing says summer like backyard grilling. Grilling can be a simple way to add bold flavor without the extra fat and calories. Grilling lean meats and veggies is not only healthy, it’s also delicious!

Here are some healthful tips for your summer grilling:

1. Marinate leaner cuts of meat

o Forget the traditional grilling items like hamburgers and hot dogs and choose affordable, leaner cuts of meat. Using marinades or rubs will add flavor and reduce the need for high-fat condiments.

o Not only do marinades prevent the meat from drying out, they also protect the meat from carcinogens created by smoke and high heat cooking.

o Cuts that are leaner than 95% ground beef include:

o Eye of round roast, top round steak, bottom round roast, top sirloin steak, round tip roast

o Skinless chicken breast and turkey breast are also good options

2. Build a better burger

o When using 95% lean meat (beef or turkey) try adding a variety of different ingredients to add more flavor and moisture, and to “stretch” the meat.

o Some ideas include:

o Ground up cherries or prunes, tomato products, mashed avocado, egg whites with some bread crumbs, and grated or chopped veggies (bell peppers, chiles, garlic, mushrooms, or onions)

o You can add almost any spice like pepper or rosemary.

o Meat alternatives

o Try a portobello mushroom burger or a veggie burger.

o Choose whole wheat or whole grain buns and rolls.

3. Healthier burger toppings

o Fresh vegetables

o Tomatoes, lettuce, red onion

o Add some spice

o Mustard, jalapenos, salsa

o Avocado slices add some healthy fat and a creamy consistency similar to cheese or mayo.

o Skip the bacon or replace it with Canadian style bacon to save on calories and fat.

4. Grill baskets

o These are great for foods that can easily fall through grill racks like shrimp, fish, tofu and veggies.

o Don’t have a grill basket? Wrap it up in tin foil!

5. Go for grilled fish

o You can cook heartier fish steaks, like salmon and tuna, directly on the grill

o More tender fish, such as catfish, perch, snapper, sole, and tilapia, can be cooked with a rub or with lots of herbs and lemon in an aluminum foil packet or in a grill basket.

6. Don’t forget the veggies!

o Some great vegetables to cook on the grill include asparagus spears, broccoli, corn on the cob, eggplant, mushrooms, onions, bell peppers, sliced sweet potatoes, squash, or zucchini.

o Brush your veggies with a light coat of olive oil (to add flavor and prevent them from sticking to the metal) and sprinkle them with minced garlic, rosemary, or salt and pepper.

7. Kabobs

o Load up skewers with your choice of meat, pineapple, onions, mushrooms, peppers, cherry tomatoes, zucchini, or yellow squash.

o Cut all the kabob fixings to equal-sized pieces. Assemble the kabobs and spray or brush with olive oil.

Check out this website for some healthy grilling recipes!

http://www.eatingwell.com/recipes_menus/collections/grilling

Keep It Balanced with the Half-Plate Healthy!

2011-04-26T11:49:00.000-04:00

Here’s a quick method of controlling your portion sizes that doesn’t require counting calories or measuring foods – the Half-Plate Healthy. We are adapting this easy visual promoted by Wegmans as part of their Eat Well Live Well™ campaign. Our residence dining halls and on-campus dining shops offer a wide variety of foods, and it may get overwhelming with so many choices! So be sure to use this simple tool as a way to monitor your food intake without any hassle. It’s easy: fill half your plate with plenty of colorful fruits and veggies and the other half with whatever else you like! Try it out the next time you’re at the dining halls. To keep from over-stuffing yourself at one meal or feeling tempted for seconds, we recommend eating two or three small snacks a day, and as always, drink plenty of water throughout the day to stay well-hydrated and energized!

Visit: http://www.wegmans.com/pdf/DailyMealTemplate.pdf to keep track of your daily meal template. Or visit www.wegmans.com for more information on the Half-Plate Healthy principle.

Images from GoogleImages

UB Sensible: Join the 500 kcal Club!

2011-04-19T12:00:00.000-04:00

UB Wellness Education Services and Campus Dining & Shops is coming together to provide students with an easy way to choose sensible meals that are all around 500 calories or less. Welcome to the 500 kcal club! We have compiled three “combo meals” that will meet the 500 kcal limit, based on our most popular food items. Each combo is representative of a balanced meal, including your choice of a fruit, milk, and salad.

We understand the difficulties students face in making food choices, especially under multiple time and budget constraints. Demanding schedules often make it even harder to eat healthier. Skipping meals or constantly eating on-the-go can lead to choosing meals that are less nutritious but high in calories. The 500 kcal club helps you keep these combo meals in mind, in addition to showing you simple food swaps that can make a difference – both nutritionally and in calorie content. Feel free to check out the nutrition information of all the foods we serve on http://www.myubcard.com/dining/nutrition and see what other foods can make it into the club!

Click here to check out our 500 kcal Combo Meals!

Rediscovering Quinoa: A Super Food You Should Try!

2011-04-18T14:11:00.000-04:00

Quinoa (pronounced “keen-wah”) is an ancient seed originally harvested by the Incan Natives of South America. Today it is widely consumed as a “grain” and has been gaining much popularity as the only plant source of a complete protein. This means it has all 9 essential amino acids and the same protein content as meat, without the cholesterol and saturated fat! In addition, quinoa is gluten-free and high in fiber and nutrients such as magnesium, riboflavin, and iron. This versatile whole “grain” can be found in the whole-foods section of your grocery store and can be included in salad, soup, and baking recipes. Similar in texture to couscous, quinoa has a nutty flavor but be sure to rinse these seeds before cooking to get rid of the saponins that can cause a bitter taste. Cooking quinoa is very similar to rice (1 part grain to 2 parts water). Here are the nutrition facts for 1 cup of cooked quinoa: 155 calories, 30 g carbohydrates, 3 g fat, 3 g fiber, and 5.5 g protein. Try this simple recipe and enjoy the numerous health benefits that come with this single powerhouse food!

Quinoa with Spinach & Feta

½ cup quinoa, uncooked, washed

1 cup water

3 cloves garlic, finely chopped

2 cups spinach, washed and chopped

2 tablespoons light feta cheese

1 teaspoon olive oil

Put the quinoa and water in a pan and bring to a boil. Cover and cook until the water is absorbed. Heat olive oil in a pan and gently cook the garlic. Add the spinach to wilt. Add the cooked quinoa to the pan. Roughly crumble the feta and add to the pan. Gently mix together and serve as a healthy side dish or entrée!

Top 12 Super Foods for the College Student

2011-04-18T14:06:00.000-04:00

Super Foods, also known as Functional Foods, are foods that have extra health benefits beyond the nutrition it provides. Numerous studies, for example, have shown the benefits of including fruits and vegetables in the diet as the antioxidants in these foods help in the prevention of disease risks. Super Foods, however, can be found in all the food groups! This all the more shows the importance of eating a well-balanced diet, as these nutrients always work together in promoting health.
Begin today by incorporating some of these top Super Foods:

1. Whole Wheat Pasta.

2. Oatmeal.

Pasta falls under the Grains category and choosing the whole-grain version over the regular gives this plain food the “super” kick! Oatmeal itself is a whole grain and a terrific source of both insoluble and soluble fiber. Start your morning off with a hot cup of oatmeal and mix up the flavors by adding cinnamon, walnuts, or a squirt of honey!

3. Skim Milk.

4. Non-fat Greek Yogurt.

Skim milk and yogurt fall under the Dairy category of MyPyramid, providing great sources of calcium, Vitamin D, and protein. Yogurt, in addition, contains probiotics (friendly bacteria) that can aid in promoting digestive health.

5. Eggs.

6. Chicken Breast.

Under the Meat & Beans category, we find eggs and chicken breast as the top picks. Eggs are terrific sources of protein, and the egg yolks should not be completely eliminated from the diet, as they provide choline, an important nutrient for the brain and cardiovascular system. Other super foods in this category include black/kidney beans and salmon/tuna.

7. Spinach.

8. Sweet Potatoes.

It is important to include a wide variety of colorful Veggies in the diet to ensure you’re getting enough vitamins and minerals. Leafy greens such as spinach, kale, and broccoli also contain phytochemicals that can help strengthen the immune system.

9. Oranges.

10. Blueberries.

An excellent source of Vitamin C, these Fruits are packed with antioxidant power! Remember antioxidants tend to work together in the body so be sure to get enough of these naturally-sweet power foods. Apples and Kiwis are also great choices!

11. Almonds.

12. Peanut Butter.

These foods can fall under the Fats/Oils Section of MyPyramid so beware of how much you’re eating! Nuts are fantastic sources of monounsaturated fats (healthy fats) and Vitamin E. In research studies, these nutrients have been linked with reducing heart disease risks. Other picks include walnuts, avocados, and olive oil.

It is important to include a wide variety of colorful Veggies in the diet to ensure you’re getting enough vitamins and minerals. Leafy greens such as spinach, kale, and broccoli also contain phytochemicals that can help strengthen the immune system.

Do we all have a bad case of Portion Distortion?

2011-04-15T09:39:00.000-04:00

We’ve all seen the posters and education tools showing us how to visualize the true portion size of a food: 1 cup of vegetable or fruit should be the size of your fist or 3 ounces of meat should look like a deck of cards. We may have an idea of what a typical serving size should look like but the problem is how to apply this information in our everyday eating and what to do when servings at restaurants and food establishments are clearly different from what is recognized as a “single portion”. If 1 ounce of small candy is equal to a small handful, does that mean that is my allotment for the day? What happens if I am served a pancake that is larger than the size of a CD (which will almost always be the case)?

It is a great idea to try and equate serving sizes with familiar, everyday objects to better visualize how much a cup or a teaspoon of food would look like. The standard MyPyramid recommends the average person to eat about 2 cups of fruits, 3 cups of vegetables, 3 cups of dairy or low-fat milk, 5-6 ounces of lean protein, 6-10 ounces of grains (preferably whole grains), and limited fats and sugars. MyPyramid emphasizes that “one size doesn’t fit all”, meaning daily recommendations are based on a set of factors, such as age, weight, height, and physical activity level. Try visiting http:///www.mypyramid.gov and go to “Get a personalized plan” to see your own recommendations. Once this is done, you are better able to make decisions about portion sizes and what foods to eat to meet your daily needs. If your recommended amount for veggies is 3 cups, for example, you can aim to eat about 3 fistfuls of different veggies by the end of the day.

This same principle is applied when eating out. An easy rule of thumb would be to eat half the entrée and bag the other half to take home. You could even split an entrée with a friend. Keep in mind these portion visuals to help meet your recommendations and not go overboard. When going to a steakhouse, for example, try to order a steak resembling most similar in size to a deck of cards. If you’re going to go ahead and order that 6 ounce, just remember eating the entire steak will put you at your daily recommended limit for protein.

Becoming more aware of portion sizes is important in long-term weight maintenance and overall healthy lifestyle changes. Unless you are aiming to lose weight, it is vital to not go under or over your daily recommended needs. Sticking with proper portions will keep you energized, improve your mood, and may even impact longevity. Portions and serving sizes are so easily misunderstood by the public, but now that you know its importance, battle the fight against portion distortion and be empowered!

Click here to see a handy guide on portion sizes!

Be Able with the Food Label!

2011-04-15T09:35:00.000-04:00

The Nutrition Facts Label is part of the mandatory information needed on all food packaging. We see, however, that they are often ignored or commonly misunderstood by the public. Nutrition labels were intended to help consumers make quick, informed decisions about their food choices, but how do you expect others to use these nutrition labels if they never learned how to read them properly?

The following are simple guides to help you make the most out of the nutrition information provided. The serving size is where it lies. The very first step is to take a look at the serving size. A sample label is shown here. Starting here is important as all the information shown on the label will be reflective of that serving size. In this sample label, we see that the serving size is 1 cup, but the entire box of macaroni & cheese holds 2 cups (Servings Per Container). This basically means that if we ate 1 cup of this product, we will eat 250 calories, but eating the entire box will cause us to eat 500 calories (250 multiplied by 2).

Beneath the calories, we find total fat, saturated fat, trans fat, cholesterol, and sodium. These are the 5 nutrients you want to watch out for and limit in the diet. Be shy of the five. But don’t confuse this with the important nutrients such as fiber, Vitamin A, Vitamin C, calcium, and iron – the bottom five you need to survive. Get enough of these nutrients to meet your daily recommended needs. This brings up Percent Daily Values (%DV). What are these and how does one read them? If you take a look at the footnotes of the nutrition facts label, you’ll see that the %DV are recommended levels of intake, but based on a 2,000 calorie per day diet. The %DV basically helps you quickly determine if a serving of food is high or low in a nutrient. Remember this guide: 5% or less is low; 20% or more is high. The %DV allows you to compare different food products to see which one better meets your daily recommended allowances. Having 5% or lower of saturated fat would be a good thing, while having 5% or lower of dietary fiber may not be the best choice. Keep in mind that everyone’s dietary needs are different, but the %DV nevertheless serves as a good guide.

So next time you’re at the store or checking out food packages, don’t ignore the nutrition facts! Take these easy steps to determine if that product is worth purchasing…and eating. Knowing how to the read the labels will not only help you be a keen shopper but a smart eater as well!

Feel free to check out the FDA website or other reputable resources for more information: http://www.fda.gov/Food/LabelingNutrition/ConsumerInformation/ucm078889.htm

Nutrition Information Now Available!

2011-03-29T11:52:00.001-04:00

Campus Dining & Shops is dedicated to providing students nutritious foods while meeting a variety of taste preferences and lifestyles. Our Chefs and dining staff are doing their best to create a culturally diverse, appealing menu and to help students make healthier food choices. We have added a new icon to the myubcard website: a “nutrition information” link where students can view the nutrition facts of all the foods served on campus. This information is now available in addition to the “meatless”, “vegan”, and “heart-healthy” icons seen around campus to make it easier for students to create more informed decisions. We welcome your suggestions and any further input for this new nutrition program. Just click on “contact the dietician staff” link to send us an e-mail! We’d love to hear from you!

Here are some of my all-time favorites from the Ellicott Food Court (EFC):

In the mood for just a sub, sandwich, or wrap? Choose a half sub with a wheat roll and pile on the veggies of your choice at Hubies. Balsamic vinaigrette is a low-calorie dressing that goes excellent with fresh veggies. Opt for low-fat cheeses such as mozzarella or swiss over cheddar varieties. You could also go for a veggie wrap from Wrap it Up or a Chicken in the Grass Wrap that will provide 30 grams of lean protein!

The benefits of fish cannot be overlooked and the fish tacos from Salsa’s deliver a tasty way to get those omega-3 fatty acids! These fish tacos are satisfying and affordable, but go easy on the Mexi-Ranch dressing and the cheeses to compensate for those fried tilapias!

Hungry but looking for something healthy? Try the Oriental Chicken Salad from Sizzles. This salad is HUGE, always fresh, and jam-packed with nutrients. The sesame oriental dressing is also a healthier option (2 tablespoons = 70 calories) compared to ranch (2 tablespoons = 180 calories). A gluten-free menu is also available here!

Greens & Beans is always a terrific option. The half soup/half salad combo allows you get the best of both worlds. The fresh bell peppers, broccoli, and cauliflower really add texture and color to the salads (not to mention all the nutrients). Most of the soups are low-calorie options but higher in the sodium content – go for the chicken noodle or any non-cream soup that will give you 100 calories or less per cup!

Healthy Tips for Eating Out

2011-03-07T09:23:00.004-05:00

For many people, eating out can be a challenge when trying to eat healthy. Careful choices and planning can help make your dining experience both enjoyable and healthy.

Here are some tips on how to make healthy choices:

Avoid buffets. You are more likely to overeat just to get your money’s worth.

Don’t skip a meal when you know you are going to be eating out later. You will be less likely to make wise decisions when choosing what to order and you will be more likely to overeat. If you find yourself hungry 30 minutes before leaving home, have a light snack.

Fill up on water while you are waiting for your food.

Always plan on taking some of your meal home. You can even ask for a to-go box when you order. Try to eat the same portion size as you normally would at home. You do not have to eat everything that is on your plate. Whether you eat your leftovers at home a couple hours later or save it for the next day, you can avoid feeling uncomfortably full.

Split an entrée. Most dinner entrées are big enough for two to enjoy.

Choose water instead of soda. Even though soda taste good, it adds calories to your diet but does not help you feel full.

Use the nutrition information on the menu to help you decide what to order. Some restaurants mark menu items that are healthy choices, low in sodium, or low carb. Other restaurants may even have calories for their items on the menu. Use this information to help you make a wise choice.

You can plan ahead by picking out some healthy options before stopping in for a bite to eat. Many restaurants have nutrition information on their websites.

Pay attention to the descriptions on the menus. Steer clear of dishes labeled deep-fried, pan-fried, breaded, batter-dipped, buttered, and in cream sauce. These items are usually high in calories, fat, and sodium. Steamed, baked, roasted, broiled, and grilled items are better options

Watch out for sauces and dressings. On sandwiches, choose mustard, fat-free, or reduced-fat dressings. You can also ask for these on the side so you are in control of how much you use.

Make substitutions. For example, get a side salad instead of fries. If substitutions are not listed on the menu, ask the waiter if this is possible.

Take time to enjoy your food! It can take up to 20 minutes for your stomach to send the signal to your brain telling it that you are full. If you eat too quickly, you are likely to overeat before you feel satisfied.

UB Healthy
Emily Nutrition Intern

Easy Ways to Cut Calories

2011-03-07T09:21:00.000-05:00

If you cut 100 calories from your diet every day this could result in a weight loss of up to 10 pounds in 1 year. Instead of gaining the “freshman fifteen” you will be going home slimmer! All it takes is some simple substitution. Here are a few ideas of how to shave 100 calories without even noticing! Try gradually including these substitutions into your diet one week at a time. Adopt more than one of these ideas into your daily routine and you could save yourself a substantial amount of calories you won’t even miss.

#1: Order your coffee with nonfat milk
Order your coffee with nonfat milk instead of cream and sugar. For a 12-ounce size, this will free up about 100 calories. If you need a little sweetness (and are OK with consuming artificial sweeteners), you can add a little Splenda.

#2: Have an English muffin or toast instead of a bagel.
You'll save 100 calories if that bagel was 4 inches in diameter—and even more if it was a bigger one from the bakery. Spread it with some peanut butter: its protein, fiber and heart-healthy fats will give this breakfast some staying power.
#3: Ditch the chips, have popcorn
Some snack chips aren't so bad for your health but are still packed with calories. A 1.5-oz. bag of SunChips, for example, has 210 calories. If you have 3 cups of air-popped popcorn (a whole grain!), you'll cut the calorie count in half (about 90 calories). Popcorn also contains more dietary fiber to keep you feeling fuller longer and also promotes a healthy digestive tract!

#4: Lose the top piece of bread on your sandwich
An open-face sandwich is often just as satisfying as one with double the bread. Isn't the filling the best part anyway? Ditch the bun when you order your burger, or even take off the top roll of your sub.

#5: Swap that heaping tablespoon of mayo for some mustard
Mayo delivers 90 calories in just 1 tablespoon and you're probably using even more than that. Mustard adds a spicy bite to your sandwich at only about 10 calories per tablespoon.

#6: Say Goodbye to Ranch. Eat your veggies with low fat dressing.
Ranch dressing is notorious for its calories and fat. Dipping your veggies in this calorie loaded dressing destroys any health benefits you may be getting from your veggies. Choose a light dressing, try balsamic vinegar and a little bit of oil.

#7: Cut your serving of rice or pasta in half
A cup of rice (200 calories) is technically two servings of grains. That's fine: even if you're eating only 1,200 calories—the lowest calorie level that's considered healthy—you still need six servings of grains a day. But if you're trying to bank calories, limit your grain servings to one at dinner and save those calories to spend at other meals and snacks.

More ideas!..........

Breakfast
• Replace your morning glass of regular juice with a glass of lite or reduced-sugar juice
• Switch out 1 ounce (oz) of cooked pork bacon for 1 oz of Canadian bacon
• Trade ¼ cup (C) regular pancake syrup for ¼ C lite pancake syrup
• Choose three medium-sized pancakes, instead of ordering an 8″ round waffle

Lunch
• Replace 1 C of a cream-based soup with 1 C of a broth-based soup
• Use diet bread to make your sandwich
• Skip the cheese on your burger, sandwich, or salad
• Choose carbonated fruit-flavored water, instead of regular soda
• Trade a 6-oz cup of yogurt with fruit on the bottom for a four-oz cup of lite yogurt blended with fruit

Dinner
• Make your tacos with 3 oz of grilled chicken breast, instead of 3 oz of ground beef
• Choose one slice of thin-crust cheese pizza, instead of a slice of pepperoni pan pizza
• Replace either smoked pork or beef sausage with either smoked turkey or chicken sausage
• Replace 2 tablespoons (Tbsp) of salted stick butter with 2 Tbsp of a reduced-calorie margarine spread
• Choose ½ C of black beans, instead of refried beans, when preparing Mexican food

Snacks
• Choose a ½ C of sorbet, instead of premium ice cream
• Munch on five reduced-fat vanilla wafers, instead of one big chocolate-chip cookie
• Replace half of the oil in your favorite recipe with unsweetened applesauce
• Trade your regular buttered popcorn for Orville Redenbacher’s® SmartPop! Gourmet® microwave popcorn

UB Healthy
Lindsay Nutrition Intern

Smart Snacking

2010-09-29T18:27:00.000-04:00

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

Dining Hall Tips to Avoid the Freshmen Fifteen

2010-09-15T20:38:00.000-04:00

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

Salad Bars are a Healthy Choice

2010-09-08T18:54:00.000-04:00

-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

What's the Truth on Pop ?

2010-04-06T20:37:00.000-04:00

Facts on Soda Health Risks

Soda, as we all know it, is one of society’s favorite beverages. Each year, billions of gallons of pop are consumed by men, women, and children. However, what are the health risks? (If you do not know already)

Risks

Pop is high is sugar and calories with practically no nutritional value. You may drink excess calories and essentially pack on the pounds. Though drinking pop is not the only factor in causing obesity and its complications, it combined with eating other unhealthy foods and leading a sedentary lifestyle will.

Liquids also do not provide as much satiety factor as solid foods. When you drink calorie-dense beverages such as pop and have a meal with it, you may not know that you are consuming more than you should be because liquids do not make you as full.

With complications of obesity, there are increased risk factors for heart disease, diabetes mellitus, high blood pressure, and increase cholesterol levels. Having certain number of these risks is called metabolic syndrome and it is not a good thing to have.

Other options:

Water is the best alternative. Drink it with a slice of lemon or lime for added taste.

Green Tea is great for boosting your metabolism and making it easier to burn calories.

100% fruit juices are better alternatives, which provide essential nutrients and are refreshing.

Diet soda may not be the best alternative, but this is better than just drinking the regular.

If you do decide to drink pop, always remember to drink it in moderation. Try to limit your consumption and increase the alternatives. Look at your diet and see if you are consuming excess calories from pop and realize that you could be “pouring on the pounds.” There are a lot of unhealthy risk factors for drinking pop and obesity.

Eat healthy, drink healthy, and exercise!

By Campus Dining & Shop intern Hong

Water - why it's good!

2010-03-28T19:12:00.000-04:00

Top 10 Benefits of Staying Hydrated

Water has an abundance of functions and it’s very important to keep your hydration up to prevent and fight off a variety of different ailments. Here are 10 great reasons why you should be paying attention to the water going in your body each day (we recommend at least 6-8 glasses a day)!!

1. Higher Endurance- Nothing makes it easier to keep going on a workout than a nice big glass of water! Water acts as a fuel for all your cells and muscles to keep them doing their job and keep you moving.

2. Healthier Skin- Drinking water enhances capillary circulation to help moisturize, regulate body temperature and give skin a healthy color. Circulation is important to ensure proper skin repair and cellular hydration. Without water, your face will wrinkle and you’ll age prematurely.

3. Lose Weight- Water is especially important if you’re trying to curve your appetite and eat less. Not only does it help make you feel fuller, but it is involved in breakdown of proteins and carbohydrates which in turn neutralizes and burns fat molecules.

4. Immunity- Water can help fight the flu, kidney stones, heart attack and many other ailments. Adding lemon juice can give your water an extra kick in flavor and may also aid in keeping your immune system strong.

5. Reduced Cancer Risk- Water normalizes the blood-manufacturing system which aids in cancer prevention. Treatment of leukemia and lymphoma can also be achieved through drinking water. Cancer has become an increasingly large disease, so it’s important to start thinking of ways to prevent it while you’re young and it’s not too late!

6. Brain Function- Drinking more water can aid in many brain related maladies including depression, sleep disorders and attention deficit disorder (ADD). Water helps reduce depression through replenishing the neurotransmitter serotonin. Hydration also helps produce melatonin which regulates the sleep cycle. Energizing the brain through hydration also enables you to take in new information and pay attention more effectively. This is especially important for college students when you’re cramming for your exams!

7. Reduces Headaches- Whether your headache was originally caused by dehydration or if it’s unrelated, water often alleviates some of your pain and relaxes the muscles around your scalp. If you experience routine headaches, give drinking more water a try and see if you notice a reduction in the amount or severity of your headaches!

8. Reduces Cramps- Supplying water to your muscles is important to keep the muscles lubricated and prevent tightening which leads to painful cramps.

9. Healthier Joints- If you’re exercising or doing any activity that requires muscle movement, the function of your joints should be a definite concern. Water helps all ages with cushioning the joints and supporting the stress you’re putting on your body.

10. Energy Level- Water helps to increase your energy throughout the day through generating electrical and magnetic energy within the cells and providing a natural power boost!

Indicators of dehydration: darker colored urine, dry skin, hunger due to empty stomach, fatigue, migraines.

Be Healthy
By Lauren (Campus Dining and Shops Intern)

Fad Diets

2010-03-15T18:16:00.000-04:00

With warmer weather just around the corner, you may be thinking about trying to drop a few pounds. But before you pick your diet, here are a few things to consider about “fad diets.” A fad diet is a popular diet that usually promises big results with small effort, such as a 15 pound weight loss in just 3 weeks

What’s wrong with a diet that sheds pounds so fast? Well, for one thing, fad diets are usually so restrictive in what you can and can’t eat that they’re not sustainable—in other words, when you get tired of counting calories and avoiding your favorite foods, you’ll quit, and the pounds will come right back on. Here are some other common problems with fad diets:

* Rapid weight loss usually means water weight was lost. On a low carb diet, when your body burns off your carb stores, the water that is stored with the carbs is also lost, not fat. This means your body becomes chronically dehydrated! What a headache. Diuretics, such as energy drinks with a lot of caffeine, can also make you lose a lot of water weight.
* Fad diets often limit certain foods or food groups, which means you don’t get enough of the nutrients that are in those foods. For example, carbs are necessary to fuel your brain, give you the energy to exercise, and to preserve your lean body muscle (muscle). Beware of these diets, and instead eat a variety of foods and colors, including plenty of fruits, veggies, whole grains, low-fat dairy, and low-fat meats! See www.mypyramid.gov for more about variety.
* Fad diets often require special pills, drinks, products, or powders. It’s all about the money! Some dietary herbs and supplements may actually be harmful. Check out the current research about a supplement first, at the National Center for Complementary and Alternative Medicine’s website, http://nccam.nih.gov/health/supplements/wiseuse.htm.
* Some fad diets have you skipping meals or replacing them with specific foods or products. Again, think long-term—are you going to get tired of eating the same bar twice a day for the next six months? That takes the pleasure and enjoyment out of eating. And enjoying eating is a big part of life! So whatever diet changes you choose, make sure they fit with a normal and healthy eating plan that includes your favorite foods.

When you see a fad diet with these problems, don’t be swayed. Instead, think long-term. Try this for long-term weight loss and maintenance:

o Fewer calories in, more calories out. This means eat fewer or smaller amounts of foods that are high in calories and low in other nutrients (like chips, soda, candy), and instead fill up on foods that are lower in calories and higher in nutrients (like fruits, vegetables, whole grains, low-fat dairy, and low-fat meats and beans). Choose a variety of foods to get all the nutrients your body needs, and to give you energy for the second part: Exercise.
o Exercise. It’s a proven method of losing weight. Whatever you pick, make sure it’s realistic for your schedule and preferences, so that you stick with it. And make sure that it burns calories and gets your heart and lungs in shape. Every little bit counts, so take the stairs! (Check with a doctor before starting any new exercise program.) To make a step-by-step plan for how much you should eat and how much you should exercise to lose weight at a steady, healthy pace, check out: http://www.mypyramid.gov/STEPS/stepstoahealthierweight.html.
o Eat at least three meals a day, including breakfast, to get your metabolism going.
o Aim for slow and steady, about a 1-2 pound loss per week. More than this can be unhealthy.

Remember that losing weight shouldn’t ruin your life or make you miserable (like some fad diets can). If you really want to keep the pounds off for good, then your plan should be realistic and sustainable—a plan for a healthier life!

~Be Healthy

Breakfast Benefits

2010-03-12T12:48:00.000-05:00

Why eat breakfast ?
- Re-Fuel your body after a long overnight fast.
- Rev Up your metabolism for a healthy weight.
- Kick-start your brain for better grades.
- Pump Up your muscles for sports or gym.
- Improve your mood

Eat protein in the morning for all day energy,strong muscles, and a healthy weight.
- yogurt
- a piece of cheese
- eggs
- two tablespoons of peanut butter
- handful of almonds,cashews,soy nuts or sunflower seeds
- power bars
- balance bar

Check out our residential centers for a variety of breakfast foods to energize
your day ....
- waffles, fresh fruit and milk
- made to order eggs with a variety of toppings
- cereal,sliced banana and milk
- pancakes, yogurt and fruit
- hot cereal with nuts, fruit and milk
- bagels,fruit and juice .... and much more

So get a up a little early before class for a energy boost and all essential nutrients needed for a good day !

~ UB Healthy

Spring Break

2010-02-25T09:57:00.000-05:00

Spring break is rapidly approaching and one wonders how to get the beach body in a short time. Two of the main things to consider are exercise and nutrition. A lot of people tend to think that they can lose weight strictly by dieting while in fact, that is a poor choice. Depriving the body of important nutrients and calories puts your body into starvation mode. The best way to start losing weight is becoming more active. Once accomplished you can then trim your diet and make healthier choices. If you think about it, it is easier to change the amount of time you move compared to the way you eat.
The Center for Disease Control and Prevention recommendations for physical activity is
• 150 minutes per week of moderate intensity aerobic activity
o Snow shoveling, hiking, dancing, biking (less than 10 mph), walking (about 3.5mph)…
• If this takes up too much time of your week then you can simply increase the intensity of your workout to vigorous intensity with an accumulative time of 75 minutes.
o Running, swimming laps, cross-country skiing, jumping rope…
• For those of us crunched for time, it’s okay if you need to exercise in small amounts of time. You can exercise in 10 minute bouts if it fits into your schedule. Walking would give you the greatest benefits. You can go for three 10 minute walks per day for 5 days and that will satisfy your need for aerobic physical activity.
• It is also important to include weight lifting in your schedule.
o The recommendations for that is 2 days a week getting all of the basic muscles groups with 8-12 repetitions and 1-3 sets.
o The easiest way to do this is the basic 8 routine:
 squat, leg curl, calf raise, lat pull down (one arm row), bench press, shoulder press, bicep curl, triceps extension and end with abs

Along with exercising comes the concern of fluid intake. You need to make sure you rehydrate your body with water or an electrolyte mixture (such as Gatorade) after working out and even throughout the day.

Once you become more active, the diet can follow. It is important to follow the USDA’s my food pyramid http://www.mypyramid.gov/ recommendations. This new and improved pyramid can be accustomed to your life style. Here at UB, we are lucky enough to have many choices of foods that fit into the pyramid. All across campus you can find Grab and Go salads, vegetable trays, 0 calorie beverages, light yogurt, fresh fruit, eggs, tuna, and soups. As long as you remember to stay active and eat right, you’ll be ready for the beach in no time.

By Christine (Campus Dining and Shops intern)

Beat the Winter Blues

2010-02-18T12:33:00.000-05:00

Shorter winter days also mean less sunlight every day and sunlight helps us feel more awake. Need a extra boost choose your foods wisely.

~ Folic Acid - It helps the body process and lower your homocysteine levels. This is important because high levels of homocysteine can damage your blood vessels. Impaired blood flow may leave you feeling sluggish or slow to process or recall information.

Good sources- leafy vegetables (spinach,broccoli,kale), potatoes,beans,peas,and fortified breads and cereals.
~ Omega-3 fatty acids - People who experience seasonal depression during fall and winter have been found to have lower levels of omega-3s.
Good sources- Salmon, tuna some plant oils (flaxseed,canola) and walnuts.

~ Vitamin D - Lack of sunlight in winter,causes many people to have low levels of vitamin D. Low levels cause fatigue and depression in some people.
Good sources - Low fat milk fortified with vitamin D,some oranges juices
(check labels) and sunlight.

~ Protein - A diet high in protein and lower in carbohydrates may help to improve mood,stimulate energy and chase away feelings of sluggishness.
Good sources - Low fat dairy products like milk, cheese, cottage cheese, yogurt,lean meats,poultry and eggs.

~Rosemary - This herb has shown to increase blood flow to your brain and improve your mood. It may also benefit your immune system, keeping your immune system strong during flu and cold season. So sprinkle a little on your mealsfor flavor.

Just keep in mind that spring is just around the corner, and March 14 the time changes which means more sunlight and warmers days ahead!

~Be Healthy

Chocolate Lovers - A Sweet Treat at Perk's

2010-02-09T20:38:00.000-05:00

A term that may be unfamiliar to you is flavonoids antioxidant. A flavonoids antioxidant is found in plants like oranges, grape juice, apples, onions, tea and cocoa. Eating plenty of plant based foods helps to reinforce our own body’s defenses. Thanks to nutrient-rich cocoa beans people benefit from eating chocolate, especially dark chocolate. A small piece of dark chocolate has only 50 calories, but most candy bars contain at least 200 calories.So go ahead and eat a small, 1.6 ounce bar of dark chocolate everyday because it's good for you.

Treat yourself or someone special on Valentine’s Day to a sweet treat at Perk’s, located in the Ellicott Food Court. Rich, decadent desserts are the perfect indulgence including heart shaped cookies, homemade fudge, chocolate covered strawberries and much much more. Enjoy chocolate for its distinctive flavor as well as for its potential health benefits, but remember that chocolate contains fat and added sugar. Everything in moderation!

Be Healthy ~

Gluten -free foods at Ellicott Food Court

2010-02-03T06:39:00.002-05:00

People with celiac disease cannot eat foods containing gluten, a protein found in wheat, rye, barley, splelt and other grains. The body immune system responds to gluten by damaging the lining of the small intestine. The only treatment to celiac is to eat a gluten -free diet. There are plenty of foods that are naturally gluten free, including fruits, vegetables, beef, poultry,fish, nuts,eggs and more. The key to understanding the gluten-free diet is to become a good label reader. A growing number of foods are being developed by manufacturers to answer consumers increasing interest in gluten -free foods.

Here at Campus Dining and Shops we are meeting the needs of students with celiac disease. All four residential dining centers have in stock all the foods needed to eat a balanced gluten -free diet. Recently the Ellicott Food Court added a gluten -free menu.

Stop by Sizzles and you can order a gluten-free pizza, pancakes, chicken sandwich, a variety of burgers, two gluten-free salad dressings, and more. Just ask the cashier for the gluten-free menu and they will place your order. The quality and variety of prepared items continues to grow and improve. We are very fortunate to have options that allows Campus Dining and Shops to put students first.

Be Healthy ~