National Nutrition Month

National Nutrition Month

March is National Nutrition Month and the theme this year is “Bite Into a Healthy Lifestyle”.  The theme encourages the public to implement gradual and healthy lifestyle changes including those related to food choices and physical activity.  This may look a little different for everyone depending on your health status or life situation.  These lifestyle changes will help to prevent disease, maintain a healthy weight and promote overall health.  Below are some healthy lifestyle tips to gradually implement in your life or spark ideas for your own healthy tips. 

Food & Beverage

1.  Whole Foods - Gradually try to incorporate more whole foods versus processed foods.  This could look like ordering grilled chicken with a side of veggies, avocado and black beans instead of a hamburger with fries or snacking on nuts and fruit instead of chips and candy.
2. Fruits and Vegetables - Whatever your current diet may be, try to add one more fruit and vegetable a day each week.  This may look like adding fruit to oatmeal, a smoothie or eating some as a snack.  You could also add in new and/or more vegetables to an omelet, stir fry or salad.
3. Water – Try to carry around a water bottle to increase your chances of water intake, prevent intake of sugary drinks and improve hydration and energy through the day.  Even try adding flavors such as lemon or lime to change up the taste!

Physical Activity

1. Amount – The goal is to gradually incorporate some form of moderate physical activity 5-7 days of your week for 30-60 min.  Get creative with your time! Split the 30 min into three 10 min segments if that’s what will work for you right now.
2. Make it Fun – Do whatever will get you moving!  Try yoga, walking/hiking, strength training, gardening, team sports, dancing, chores around the house, or a bike ride.  Again, get creative with your schedule and what you enjoy.
3. Be Smart – Remember to gradually increase your activity level according to your current fitness ability to prevent injury.  For example, if you eventually want to jog 3 miles, set smart goals of first walking, then jogging and walking in intervals and eventually increasing jogging distances that will lead up to 3 miles. 

Stress Management

1. Sleep – Try to get 7-9 hours of sleep every night to ensure that your body tissues are repairing, to improve learning and mood, and to reduce anxiety.  Take a few deep breaths before bed, avoid any “screen time” 30min – 1hr before sleep, and ensure your sleep environment is dark and comfortable for optimal sleep.
2. Time Management – Manage your time and prioritize various tasks and responsibilities according to importance.  This will prevent you from over committing, keep you organized, and help to reduce overall stress.
3. Laugh and Talk – Take time each week to laugh and have a meaningful talk with a friend and/or family.  Laughing takes our mind off of stressful situations and having a meaningful conversation helps us work through problems, connect with others and prevent worrying.

Written by: Hannah Dunahoe, Nutrition Intern for SFA Dining
Reviewed by: Sarah Drake, MS, RD, LD

For more information about National Nutrition Month including blogs and tip sheets visit: http://www.nationalnutritionmonth.org/nnm/

http://www.nationalnutritionmonth.org/nnm/blogroll/#.VPi4HnzF8uc

http://www.nationalnutritionmonth.org/nnm/handoutsandtipsheets/#

Get Cracking with Eggs

Get Cracking with Eggs

   A nutritious, wholesome, and natural food, eggs are full of vitamins, minerals and nutrients to help keep you healthy.  One large egg contains 70 calories, 5 grams of fat (1.5 grams of which is saturated fat), 6 grams of protein, 70 mg of sodium and 185 mg of cholesterol.  The protein in eggs is considered the highest quality protein and for this reason they are used as the standard for measuring the protein in other foods.  They are one of the few foods considered to be a complete protein, containing all 9 essential amino acids that your body needs but cannot make itself. 

Nutritional Benefits of Eggs

Nutrient	Benefit
Iron	carries oxygen to the cells
Vitamin A	helps maintain healthy skin and eye tissue as well as assist with night vision
Vitamin D	strengthens bones and teeth; yolks are one of the few foods that naturally contain vitamin D
Vitamin E	an antioxidant that help maintain good health and prevent disease
Vitamin B12	helps protect against heart disease
Folate	helps produce and maintain new cells and helps protect against serious birth defects
Selenium	works with Vitamin E to help prevent the breakdown of body tissue
Lutein and zeaxanthin	helps maintain good vision and reduce the risk of age-related eye diseases, such as cataracts and macular degeneration
Choline	helps with brain development, function and cognition; and is also important in fetal brain development and helps prevent birth defects

    Eggs are also excellent for weight management!  The protein in eggs helps you to feel fuller longer so you are less likely to overeat throughout the day when you eat eggs at breakfast!  And they do not cause a spike in your blood sugar levels, so there is no energy crash later.  Because they are full of such high quality protein, they help you to build, maintain and repair muscles, as well as reduce muscle loss in those that are older!

   Eggs are wonderful for pregnant women because they provide folate and choline that help with brain development and protection against birth defects!

WHAT ABOUT MY CHOLESTEROL?

     According to the USDA, eggs are lower in cholesterol than previously recorded.  One large egg has about 185 mg cholesterol, about 14% less than previous thought! Not only that, but research has proven that cholesterol is no longer a "nutrient of concern" and the U.S. government plans to remove warnings about cholesterol in our diets!  Visit the CDC website to learn more about dietary cholesterol. 

Microwave Coffee Cup Scramble

Below is a recipe to help you quickly and easily make eggs in your residence hall or apartment!

Ingredients
*        2 EGGS 
*        2 Tbsp. milk 
*        2 Tbsp. shredded Cheddar cheese 
*        Salt and pepper 

Directions

*        COAT 12-oz. microwave-safe coffee mug with cooking spray. ADD eggs and milk; beat until blended.
*        MICROWAVE on HIGH 45 seconds; stir. MICROWAVE until eggs are almost set, 30 to 45 seconds longer.
*        TOP with cheese; season with salt and pepper.

Written by Kristin Pennington, 2014-2015 SFA Dietetic Intern

Reviewed by Sarah Drake MS, RD, LD

References:

www.incerdibleegg.org
www.eggs.ca
www.peteandgerrys.com/eggs-weight-loss/
http://www.washingtonpost.com/blogs/wonkblog/wp/2015/02/10/feds-poised-to-withdraw-longstanding-warnings-about-dietary-cholesterol/

How to Build a Quick, Healthy Meal

Most people wouldn’t use quick, healthy, and cheap in the same sentence. After polling some of my peers, many wanted to know what they can eat, being college students, that is easy and fast to prepare, healthy, and doesn’t cost an arm and a leg. I’m going to walk you through the components of a healthy meal and give you some ideas! Most of the ingredients, when bought in bulk or on sale, are not expensive!

What Exactly Does a Healthy Meal Look Like?
 

Let’s start with the simple components. Every meal should have:

·         Carbohydrates- Carbs break down into glucose which is what your body uses for energy to keep you alive and moving. You should get a little more than half of your daily calories from carbohydrates.

·         Protein- Protein is what helps your body repair muscles and perform basic functions that you need to stay alive. The average male needs about 56g of protein per day unless extremely active. The average female needs about 46g of protein per day unless extremely active or pregnant.

·         Fat- Fat is what your body uses for energy when there are no carbohydrates left. It also helps to insulate and cushion your organs. About 20-35% of your calories should come from fat. For example, if you are eating 2,500 Calories/day you should be getting anywhere from 55-97g of fat per day.

·         Fruit and/or Vegetable- Fruits and vegetables should make up most of your meal! They have many vitamins, minerals, antioxidants, and fiber.

Now let’s talk about how to use this information to build a healthy meal! The easiest way is to pick a food from every category and combine them. You can also leave them separate for all those who don’t like casseroles or one pot meals.

1.      Pick a carbohydrate- choose whole grain when possible. Good suggestions would be brown rice, quinoa, wheat berries, oatmeal, Kamut, barley, whole grain bread, or spelt. You can also use potatoes or sweet potatoes.

2.      Choose a protein- look for lean meats, poultry, and fish. Healthy options include 90/10 ground beef, ground turkey breast, skinless chicken breasts, tilapia, salmon, shrimp, tuna, low fat or fat free milk, eggs, beans, lentils, or any cut of meat with the word “loin”.  If you are vegetarian or vegan, some good choices are tofu, tempeh, seitan, beans, or lentils.

3.      Incorporate some fat- fat is essential for life, but many people get too much. The type of fat also matters. You want to choose foods low in saturated fats and high in healthy unsaturated fats like avocados, oil, nuts, seeds, flax seeds, and salmon, which has high amounts of beneficial Omega-3 fats.

4.      Add fruits and vegetables- like I stated above, the majority of your meal should be fruits/vegetables. There are TONS of choices! Some of the most popular vegetables include broccoli, green beans, peas, carrots, cabbage, mushrooms, bell peppers, onion, cauliflower, zucchini, squash, cucumbers, lettuce, tomatoes, spinach, and corn. If you’re looking to branch out, try Brussels sprouts, asparagus, kale, artichoke, collard greens, pumpkin, or sprouts. Fruit choices include apples, oranges, pears, pineapple, watermelon, cantaloupe, honeydew melon, bananas, kiwi, cherries, berries, and peaches. Try something new with papaya, mango, plums, and nectarines.

Sample Meals

Now that you know the basic components and choices for healthy meals, here are some ideas!

·         Oatmeal with blueberries, strawberries, peanut butter, and 1% milk

·         Whole grain cereal, cinnamon, banana, low fat or fat free milk

·         2 egg omelet with spinach, red bell pepper, and low fat cheddar cheese, slice of whole wheat toast with trans-fat free margarine and jelly

·         Whole wheat turkey sandwich with lettuce, tomato, and avocado, carrot sticks, hummus, and a small apple or pear

·         Quinoa, black beans, corn, tomatoes, spinach, and salsa

·         Brown rice, low fat and low sodium cream of chicken soup, chicken breasts, broccoli, and cauliflower

·         Baked pork loin, mashed potatoes, grilled zucchini and squash

Here are some websites that have more healthy cooking ideas: http://www.buzzfeed.com/carolynkylstra/healthy-eating-charts 

http://www.bhg.com/recipes/healthy

http://www.thegraciouspantry.com/recipe-index/

www.foodgawker.com

For more on how to cook on a budget, visit the previous blog post: http://sfadiningrd.blogspot.com/2014/11/healthy-eating-on-budget.html

References:

http://wholegrainscouncil.org/   

http://www.cdc.gov/nutrition/everyone/basics/foodgroups.html

http://apuhealthcenter.com/affordable-meal-plans-to-lose-weight/ 

http://www.sweetanddelish.com/healthy-chicken-and-rice-casserole-with-veggies/ 

http://easybaypro.com/ 

Written by Taylor Dees, SFA Dietetic Intern 2014-2015
Reviewed by Sarah Drake, MS, RD, LD