Saturday, October 11, 2008
The Human Machine
What is Well-Balanced Eating?
How to Properly Store and Reheat Last Night’s Feast
Stop the Stress!!
A Healthy Heart for Valentine’s Day
Holiday Cooking: Keeping it Safe!
Key Vitamins and Minerals
Thanksgiving Safety
New Semester, New You
Eating Healthy in the Dining Hall
Getting Saucy
How to Be Food Safety Smart
Steps to Fitness
Where’s the Healthy Food At?
Personalized Nutrition and Health
It’s the Most Wonderful Time of the Year: Finals and Holidays; how to avoid stress-induced eating.
Food and Dieting Myths Unfolded.
If you happen to be an adult of about average height and weight, here is what you do in 24 hours:
It pays to take care of the human machine. There are no used parts for sale.
By: Sister Maureen Schrimpe, IHM
If you read up on nutrition news, there are many contradicting reports and articles you may find on what is a healthful “diet.” With this in mind, the U.S. Department of Agriculture and Health and Human Services have incorporated reliable studies into the Dietary Guidelines for Americans. These are seven sensible suggestions for people who want to maintain a healthy lifestyle.
How you view the food you eat can play a key role in your success in meeting nutritional goals. Think of your meals and snacks together in the daily total rather than separately. You can splurge a little at one meal but cut back to the basics later for a nutritionally balance diet. Of course, your goals will help determine which are the best choices of foods to meet your individual needs. Remember balance, variety and moderation are the key words.
By: Sister Maureen Schrimpe, IHM
Whether it’s a doggie bag from your favorite restaurant, last night’s meat loaf or an extra carton of take-out food, leftovers are finding their way into our meal-time repertoires more and more. And let’s face it-most of us love leftovers. Not only does the food often taste better the next day (thanks to flavors melding together), but it gives busy cooks a night off from preparing a whole new meal. Here’s a mini-course in storing and reheating leftovers. Practice these guidelines and leftovers will remain your best culinary friend:
By: Sister Maureen Schrimpe, IHM
Stress is a physiological, psychological, and behavioral response to change. This change may be positive or negative, and your responses may be helpful. A moderate level of stress motivates you to meet the challenges of life. A temporary burst of adrenaline helps you study for an important exam or face an intimidating situation. However, prolonged stress can interfere with your health and performance, leading to physical and mental exhaustion and illness.
The symptoms below may indicate excess levels of stress. If you or a friend is experiencing prolonged stress symptoms, you may want to try management techniques or seek counseling.
Try the following techniques to manage short-term and long-term stress reactions. These techniques may be helpful alone or in combination, depending on the situation.
By: Sister Maureen Schrimpe, IHM
February is not only the month to celebrate Valentine’s Day, but it is also American Heart Month. With that in mind, here are a few tips on how to spice up your Valentine’s Day the healthy way.
Happy Valentine’s Day! Above all, relax and enjoy the day.
By: Sister Maureen Schrimpe, IHM
As the holidays approach, we like to celebrate by entertaining friends and family, throwing parties, and preparing feasts. From the buffet table to the office party, food moves center stage throughout the holiday season. Be sure to keep food safe by following basic food safety steps:
By: Sister Maureen Schrimpe, IHM
|
Nutrient: |
Essential For: |
Found In: |
| Vitamin A | Vision, growth, reproduction, and maintenance of healthy skin | Liver, fish oils, eggs, and dairy products. Red, yellow, orange, and dark green vegetables and fruits contain alpha- and beta-carotenes which are converted in the body to vitamin A |
| Vitamin D | Proper formation and maintenance of bones and teeth | D-fortified milk and cereals, cod liver oil and naturally in the skin when exposed to sunlight |
| Vitamin E | Antioxidant action, defends cells against damage by free radicals | Vegetable oils, margarine, wheat germ, nuts, seeds, green leafy vegetables |
| Vitamin K | Blood clotting | Eggs, cereal, green leafy vegetables |
| Vitamin C | Healthy bones and teeth and wound healing | Fruits (especially citrus) and vegetables (especially those in the cabbage family) |
| Thiamine(Vitamin B 1) | Carbohydrate metabolism (energy production) | Whole or enriched grain products, fortified cereals, pork, organ meats |
| Riboflavin(Vitamin B 2) | Metabolism of protein, fat and carbohydrates into energy | Milk and other dairy products, organ meats, enriched and fortified grains |
| Niacin(Vitamin B 3) | Carbohydrate, protein and fat metabolism | Poultry, fish, beef, peanut butter, legumes, enriched or fortified grain products |
| Vitamin B 6 | Manufacture of amino acids and red blood cells | Fortified cereals, sweet potatoes, chicken and beef livers |
| Calcium | Building and maintaining bones, muscles and nerve function | Dairy products, leafy green vegetables, calcium fortified foods (e.g. orange juice and cereals) |
| Iron | Carries oxygen in red blood cells to body cells | Meats, eggs, dark leafy green vegetables |
| Phosphorus | Supporting tissue growth and repair; major bone component | Milk, meat, poultry, fish, eggs, legumes, and nuts |
| Magnesium | Energy production and nerve function | Legumes, nuts, whole grains, green vegetables |
| Potassium | Nerve function and muscle contraction | Fruits, vegetables, meat, poultry, fish and milk |
| Folate | DNA synthesis involved in making protein | Fortified cereals, enriched grains, leafy greens, legumes, asparagus |
| Zinc | Cell production and tissue growth and repair | Meat, eggs, seafood, and whole grains |
By: Sister Maureen Schrimpe, IHM
When we think of Thanksgiving, the last thing we think of is fever and abdominal cramps. This could be a reality if your turkey is not prepared or cooked correctly. Use the following tips in order to keep your thanksgiving holiday safe.
Thawing your turkey in the refrigerator is the best method of defrosting. Plan on allowing 24 hours for every 4-5 pounds of turkey. Do not remove the turkey from it original wrapper while storing in the refrigerator.
If you decide to use cold water to thaw your turkey, make sure the turkey is in its original wrapper without any holes or rips in the packaging. If by accident you put a hole in the wrapper, you should wrap the turkey securely in saran wrap. Submerge the turkey in cold water and don’t forget to change the water every 30 minutes or so. Do not refreeze the turkey, but rather cook immediately.
Roast your turkey at a temperature no lower than 325° F. It is recommended that you do not stuff your turkey, but rather cook the stuffing separately. The internal temperature of the turkey should reach 165°. Use a food thermometer to measure the internal temperature of the bird. If you purchase a turkey that has the pop-up indicator, still use a food thermometer to make sure the internal temperature is at 165°. After taking the turkey from the oven let it stand for 20 minutes after it is done cooking for best results.
Do not keep any turkey, gravy or stuffing that has been out in room temperature for longer than 2 hours. Leftovers should be placed in smaller containers before storing in the refrigerator.
Place in a 325° oven and reheat until the internal temperature reaches 165°F. Use refrigerated turkey and stuffing with 3 days and gravy within 2 days.
To avoid cross contamination, always wash anything that has come in contact with the raw turkey before using again.
Source: USDA
By: Sister Maureen Schrimpe
Will the year ahead by a nutritional nightmare or a healthy option? The choices you make in the dining hall will be the determining factor. Dining Services provides a scatter system service to satisfy a variety of palates including vegetarian meals. Despite the wide variety of choices available, by no means do you have to sample everything on the menu to have a healthy diet or get your money’s worth at the dining halls. For starters, check the menu ahead of time, either by picking up a copy of the Smart Choice Menu or a copy of the Value Meal Plan, or reviewing the menu on the website: www.dining.umd.edu.
Additional Suggestions:
By: Sister Maureen Schrimpe
What do you know about sauces? We all know that they can be a delicious way to add texture and flavor to your favorite dishes, but the addition of certain sauces are likely to send the calorie count up and away out of sight. Some sauces may be enjoyed daily because they add flavor and beneficial nutrients without additional calories. Others should be consumed only in moderation. Our dining halls offer many sauces on a daily basis, but do you know what is in them?
A quick guide to some of the sauces that you find in the dining rooms:
Alfredo sauce is made with olive oil, garlic, salt and pepper, basil, and oregano. It is used to flavor pasta, meat and fish. Three ounces on our pasta can add 241 calories and about 20+ grams of fat to your meal.
Try making your own healthy sauces with ingredients in the dining halls:
By: Sister Maureen Schrimpe
The University of Maryland considers food safety its highest priority while serving over over 25,000 meals per day. We combine the efforts of our management staff and student staff, along with the certified Health Inspector of Prince George’s County to ensure that we follow every rule possible so that we serve our customers food that is both wholesome and enjoyable.
Did you know that…
Useful Tips:
By: Sister Maureen Schrimpe
You’ve moved back in, bought your text books, went to class and are away from your parents. It’s the new semester and with this comes excitement and independence. It is now up to you to make your own decisions. Decisions that could change the way you feel about yourself and your health. Eating and lifestyle changes play a major role in your overall daily performance. This semester make the decision to go healthy and enjoy life. You can start with these helpful eating hints to get you through the semester.
Living on campus and eating at the dining halls is both a curse and a blessing. The dining hall does offer healthy options; it is just up to you to make those decisions everyday. To help you make those decisions here are some good pointers for choosing healthy foods at the Diner and South Campus.
You’ve moved out of the dorms, and are truly on your own, and are forced to make all your food decisions including grocery shopping! It is time for you to make meals that are not only quick but nutritious. It’s a hard thing to do but learning good practice now can help you out for the rest of the year and in the future.
By: Sister Maureen Schrimpe, IHM
Fitness is an ongoing condition, not a program. Fitness is what happens when regular physical activity is part of your everyday life. Just being more active - in any way helps you - look and feel better and can reduce your risk of heart disease.
There are plenty of ways to include activity in your day without even thinking about it. For example, just take the stairs instead of the elevator and walk into the bank instead of using the drive-up window!
By: ADA Dietetic Interns Sandra Neto and Lee Unangst
University life offers a wide range of freedoms that you didn’t have before attending college. One of these freedoms is choosing what to eat. The University of Maryland dining hall does its best to accommodate you, offering a broad range of food options. Many foods can be part of a healthy lifestyle. Below are some suggestions that can improve your eating habits and health.
There are some things you can eat more of as part of a healthy diet. You can load up on veggies like lettuce, tomatoes and onions in your sandwich. Another option is to get a double portion of vegetables for your side dish or have a salad before your main dish. Filling up on veggies will replace less nutritious food choices.
Get your fiber. Look for whole grain cereals like oatmeal or Total. Brown rice is a more nutritious option than white. Choose whole grain bread, like whole wheat, multigrain or rye, over white. Ask for mustard or light mayonnaise instead of regular mayonnaise, and get chicken or turkey instead of salad sandwiches (i.e. chicken, egg or tuna salad). Grilled chicken or fish is better for you than fried. Get your salad dressing on the side so you know how much of it you eat. You can enjoy the same foods you always have, with a few small changes.
Some changes are a bit harder to make than others. Did you know that a 32 oz soda has an average of 324 calories, nearly half the calories you should have during a meal? These calories are empty, meaning that soda contains no other nutrients. Try diet soda, or mix diet and regular until you get used to the taste. Even better, choose water, milk (low-fat or skim), or soy milk. The average human is about 57% water, and most of us don’t drink enough of it. Milk and soy milk provide the nutrients necessary for strong bones and teeth.
Do something good for yourself today. Choose one of these suggestions, and give it a try! It’s not about giving up the foods you love. It’s about making sure to include the foods you need to be healthy, strong and energetic. Make the change and see how much better you feel!
By: Swetha Manohar and MaurLo Baxter, ADA Dietetic Interns
It is a fact of life that consumer options increase as technology advances. Products once available only to the elite become less expensive and more available to the general population. This process brings to the consumer, the power of choice. Buying toothpaste, once a simple process, now becomes a decision between whitening or cavity protection, store or name brand, peppermint or bubblegum. And it gets more complicated as the purchase becomes more complex. We don’t just buy a cell phone; we look for our own perfect electronic device. We choose the plan, the correct combination of minutes, the phone and the protection case that fits not only our needs, but also our tastes. As consumes we expect this option of choice. We are all different, and expect that we will be able to find things that fit or identify with our individuality. If we expect this kind of personalized choice from most aspects of life however, it is interesting then to apply this same demand on other advancing fields or services available to us.
Government and private researchers in the last years have produced good nutrition and health information that is scientifically based. However, this information is all designed to fit the general population. It seems that in a world where even toothpaste can be personalized, that this method of generalized guidelines might not be adequate when we think about how unique each human being is. As the population starts to shift to a focus on disease prevention, options for personalizing medical and nutritional advice will most likely increase.
One area of interest, already a focus of media, is the emerging science of nutrigenomics. Nutrigenomics is a method in which genetic information is collected from people which can then be used to identify risk factors for common diseases like cancer, heart disease and osteoporosis. This personalized information would allow healthcare providers to link these risk factors, before the disease develops, to health and medical preventative measures that would give patients the ability to tailor their diets and exercise habits. This would all be done on the basis of genetic makeup, not general guidelines. As exciting as this science is, there is a host of considerations that come with it as it will impact the healthcare system and also insurance companies as they plan their coverage. Some people worry that information could be used against them, that insurance companies would refuse to cover or charge expensive rates as a persons risks factors increase. Professionals however feel that screening patients earlier and working on prevention will save healthcare many dollars in the long run, and that although insurance companies would have to pay more up front, their savings down the road would be well worth it.
So, keep your eyes on the news and decide for yourself how you feel about personalizing nutrition and health with nutrigenomics.
For more information see “Tailoring Your Diet to Fit Your Genes” at http://www.ific.org/foodinsight/2006/jf/genesfi106.cfm
By: Molly Gronbeck, Student Nutritionist
December for most college students represents the ending of the fall semester ridden with several stressful events including a week of final exams along with added holiday stress. While these times are notorious for several coffee binges and unhealthy eating, stress management can be maintained while continuing a healthy lifestyle.
Think weight management not weight loss. The average American gains five pounds between Thanksgiving and New Year’s Day. Some tips to avoid holiday indulgences:
Studying for finals and preparation for holidays can be a time of high stress for many. However there are several alternatives to stress management that can be incorporated with healthy living.
Try a Healthy Snack!
Great snack alternatives are fruit, sliced vegetables, rice cakes, yogurt, unbuttered or lightly buttered popcorn
By: Peter Williams and Anne Murken, American Dietetic Association Interns, 2006-2006
Dieting and nutrition have become popular issues among many people today, yet most are misinformed about the truth of these topics. The media is partly responsible for the mixed messages regarding dieting and nutrition, but they feed on the fact that people are willing to try almost anything to lose weight quickly. This problem may be resolved if people become more aware. Below the truth is revealed to ten common food and dieting myths.
The RDA for protein of 0.8 grams/ kilogram of body weight per day is adequate to meet the daily requirements for the majority of sedentary individuals. However, there is evidence indicating that for endurance exercisers, protein intake should be about 1.2 to 1.4 g/kg/day and 1.7 to 1.8 g/kg/day for strength and power exercisers. Consuming protein at levels greater than 2 g/kg/day will usually not offer any additional benefits. Because most Americans consume their daily requirement of protein from the diet, protein supplements are contraindicated because the extra protein is often oxidized and used for energy instead of enhancing protein synthesis.
The long-term health effects of a high-protein/low-carbohydrate diet are currently unknown. The rapid weight loss, which is a result of these diets, is actually achieved because calories are severely restricted. However, eating the majority of calories from high-protein foods like meat, eggs, and cheese is not a balanced eating plan. These foods are high in fat and cholesterol, which increases the risk of heart disease. This diet also limits consumption of fruits, vegetables, and whole grains, which are the source of many important nutrients. A decreased intake of these foods may also lead to constipation, due to lack of dietary fiber.
Eating late at night does not make you gain weight, but eating too many calories does. If the proper number of calories is consumed throughout the day at breakfast, lunch, and dinner, then weight gain may occur if the late night snack is above the daily calorie requirements. Therefore, it’s the amount of calories consumed, not the time of day they are eaten.
Diets based on a single food are unsustainable long-term, and can lead to deficiencies. With out eating a wide variety of foods, many nutritional requirements are not being met. Some foods with caffeine may speed up your metabolism (the way your body uses energy, or calories) for a short time, but will not promote weight loss over time.
Studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast, and who eat four or five times a day. This may be because people who skip meals tend to feel hungrier as time goes on, and therefore eat more later on than they normally would. Also, eating many small meals throughout the day helps people control their appetites. The longer the period of time between meals, the more the metabolism is slowed down to conserve energy.
This method is not always accurate when determining if a product is made from whole grains. Many ingredients, such as molasses, can be added to make products have a brown color, and appear to be made from whole grains. The best way to determine if it is a whole grain product is to read the label. The grain will usually be listed first. Look for words such as whole rye, bulgur, whole wheat, or whole oats when identifying whole grain products. Foods that are labeled multi-grain, stone-ground, or bran may not be made from whole grains.
Although carbohydrates do contain calories, they are not inherently fattening. Carbohydrates contain less than half the amount of calories per gram than do fats. Carbohydrates do become fattening when they are topped with sources of fat, such as butter, cream cheese, or Alfredo sauce.
This is not a proven fact and is NOT the correct approach for weight loss. The best plan is to decrease your caloric intake by about 500 calories, which will lead to a weight loss of about 1 pound a week.
Fats can be bad in excess, but are absolutely necessary in moderation. It is recommended that 20-35% of total calories are from fat, because fat is essential for the maintenance of healthy skin, the absorption of the fat-soluble vitamins (A, D, E, and K) and the production of hormone-like substances, which regulate certain body processes. The key to fat intake is to replace the saturated and trans fats, with mono- and polyunsaturated fats (found in nuts, olive/ canola oil, and avocados).
Dining halls are not responsible for freshman weight gain. The fact is that the dining halls provide a healthy environment with many choices where students can consume three balanced meals. The problem of the freshman fifteen often arises when alcohol enters the picture. For example, say that a student consumes three meals at the dining commons each day of the week, and these three meals provide the required number of calories for the student each day. Then, say the student goes out to a party four times a week and consumes five beers at each party (about 150 calories/ beer). This drinking pattern can actually lead to a weight gain of about one pound per week, and will probably be the major contributor of the freshman fifteen.
