Choose Your Drink

The recent passing of the ban in New York City on the sale of sugary drinks in containers larger than 16 oz at restaurants and other venues was a controversial move on the part of the city.  While many health experts feel that soda and other sugary beverages are contributing to the rise in obesity in the US, others feel that placing limitations on people’s personal choice is a major concern.  The soda industry feels it is being blamed unfairly and that there are other foods that also account for our expanding waistlines. 

While soda may or may not be the only culprit, being armed with the knowledge of what you are drinking and what it contains can help you make better choices on a daily basis for health and healthy weight maintenance. Sometimes a beverage choice can add unwanted calories, and because it’s in a liquid form, people don’t always consider that what they are drinking may be contributing to extra pounds.  Check out this comparison of calories in the same amount of each type of beverage:

Type of Drink:	Calories in 12 ounces
Water	0
Diet soda (w/aspartame)	0
Vitamin Water	72
Skim milk	90
2% milk	120
Regular cola	136
Regular lemon-lime soda	148
Vanilla soy milk	150
Red Bull	160
100% orange juice	168
Fruit punch	192
Chocolate milk	208
Chocolate soy milk	210
Caramel Frappuccino	308

Read the Label

Remember to check the Nutrition Facts label:  if a bottle of soda says it contains 2.5 servings, and you drink the whole thing, be aware that the calories listed per serving needs to be multiplied by 2.5 if you want to know how many calories you just consumed.  Also check the ingredients, as sugar goes by many names.  A sugar-sweetened beverage may contain:  high-fructose corn syrup, fructose, fruit juice concentrates, honey, sugar, corn syrup, sucrose, or dextrose.   

                                  Water for Health

Water is clearly the best choice, as it has zero calories, but also because it is essential for the body to function.  Water flushes toxins out of vital organs and carries nutrients to cells.  Even mild dehydration can drain you of energy and make you feel more tired.  That old advice about eight 8oz glasses per day is still pretty true, since the Institute of Medicine determined that on average men should have about 13 cups a day of fluids, and 9 cups for women.  That sounds like a lot but the good news is that this recommendation includes foods that contain water (like fruit and vegetables) and other beverages, like milk and even coffee.  Exercise and hot weather may up the need for fluids even further. 

What about coffee?

First coffee was okay, then it was bad for us, now it’s okay again…  If, like me, you feel you are simply unable to function without a cup of morning joe, the good news is that coffee is now known to have several health benefits:  studies have shown that coffee drinkers are less likely to have type 2 diabetes and dementia, and have fewer cases of certain cancers and fewer strokes (WebMD).  This doesn’t necessarily mean you should start drinking coffee if you don’t already, since the caffeine in coffee also has the negative effect of raising blood pressure, which for some people is a serious health concern.  Also, if you’re watching calories, be aware that while black coffee only has 7 calories in a 6oz cup, adding sugar, half-and-half, or going for a flavored latte or cappuccino starts adding on the calories. 

Choose your Glass

Studies have shown that when drinking glasses are short and wide, we tend to fill them with more fluid and to drink more.  This can work in your favor if you are trying to drink more water, but with soda and other high-calorie beverages, using a slender glass can lead to lower consumption. 

So choose your drinks wisely - consume plenty of water, and choose sugary drinks in moderation, maybe even using a smaller glass!

Breakfast - a Smart Start

Has skipping breakfast become a part of your daily routine?  Some days those few extra minutes of sleep seems essential, but in general, making a little extra effort to get to the dining hall or prepare breakfast on your own is well worth it.   A balanced morning meal can have a positive effect not only on weight control and a healthy diet, but may also help with academic performance. 

Weight control:

It sounds kind of illogical that skipping a meal could actually lead to weight gain, but there are several reasons as to why this can happen.  Overnight, blood glucose (blood sugar) levels in the body decline.  If these levels aren’t replenished, mid-day irritability and extreme hunger can  result.  By the time you do get around to eating, it’s possible you’ll be so hungry that you won’t consider making the best choices, and will end up overeating or going for a “quick fix” item like candy, which can ruin a healthy eating plan.  By eating in the morning, you’ll stave off that urge to overindulge with a less healthy option later in the day.  Studies have also shown that regular breakfast eaters are more likely to exercise on a regular basis, and that women who eat breakfast tend to eat few calories overall during the day.

Memory and concentration:

A recent study found that fasting in the morning adversely affected the ability of study participants to recall a word list or to recall a story read aloud to them.  Basically, not eating was affecting their concentration and short-term memory.  It’s harder to focus when you’re hungry and you may not retain as well what you heard in that first class of the day.  Will eating breakfast improve your GPA?  There’s no guarantee, but overall a healthy diet with regular meals can keep you feeling better and when you feel better, you do better.

The MyPlate campaign encourages us to fill half our plate with fruits and veggies, make half our grains whole grains, choose low-fat dairy products, and get a variety of protein.  Breakfast is a great opportunity to get in some of these healthy options and help you meet your daily nutrient requirements:  try skim milk on some whole grain cereal, or fruit and nuts (nuts are a great source of protein) mixed into oatmeal or on top of a waffle.  Add diced tomato, peppers, and mushroom to an omelet to increase vegetable consumption.  In a rush?  Yogurt, packaged fruit cups, and whole grain toast with some peanut butter are just a few quick and easy ideas for a breakfast on-the-go.

Breakfast on campus:

There are a lot of great options here on campus for creating a variety of healthy breakfasts every day of the week, whether you have time to sit and eat, or need to grab a healthy bite on the run.  These are just a few:

·         Au Bon Pain

Egg and cheese sandwiches, oatmeal with a variety of toppings, fresh fruit cups, bagels and cream cheese.  (Au Bon Pain also has an easy-to-use kiosk with nutrition information so you can look up calories, protein, carbs and other info for each item they sell).

·         Bert’s Food Court

Carries a wide selection of cereals with a variety of mix-ins.  (Go for the unsweetened cereals and add raisins, nuts, and fruit).

·         Ellicott Food Court

Yogurt, fruit cups, egg sandwiches are available.  Short on time?  Get it to go.

Every dining hall offers fresh fruit, yogurts, bread for toasting (go for the whole grain instead of white), assorted cereals, as well as hot items like oatmeal, waffles and made-to-order omelets.  So don’t miss out on great food that can kick your day off to a healthy start!

Healthy Holiday Eating

The holidays can be a tricky time of year to make healthy food 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 will be eating a lot at the holiday party later. However, depriving yourself of food the 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 options available for you later at the party.

2.  Bring a healthy dish

• If you are worried that there won’t be healthy options at the party, bring your own dish (like a fruit salad or veggie plate) to ensure there 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 feel full sooner. Alcoholic drinks, punch, and eggnog are packed with calories that will really add up throughout the course of the night, so choose water or diet beverages instead.

4.  Keep your distance from the food table

• Try not to hang out near the food so you aren’t tempted to grab 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 pass up. It’s okay to have some treats you enjoy, just plan out your calories and enjoy the foods you choose!
• Remember: Moderation is key. Instead of loading up your plate with all of the food items that look good to you, take small portions of some. From there, you can decide which items are worth 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 20 minutes for your stomach to signal your brain telling it that you are full.  So if you eat slowly, you are more likely to notice that you are full before you get over-stuffed.

Happy Holidays!