Produce First!

Choosing vegetables and fruits at each meal, will help add color and texture to your plate! If you include all different fruits and vegetables as a part of a healthy eating plan you will end up taking in lots of important nutrients (potassium, fiber, folic acid, and vitamins A, E, and C). Keep in mind the more colorful, the more nutrients!

Pick your vegetables and fruits first
Then add on your protein (beans, chicken, beef, etc.) and grains/starch (whole wheat pasta, brown rice, whole grain breads, etc.).

Make half of your plate vegetables
Lots of the produce offered in the Northeastern dining halls is from local farmers, which is really great! Be sure to check out the apple sauce in the dining halls made by a local company with just whole apples (no additives or preservatives). Fruits and vegetables are also:

• A great source of fiber that helps fill you up and keeps your digestive 
system regular.
• Naturally a low calorie/low fat food.
• A great on-the-go snack. Eating lots of fruits and vegetables may also help reduce the risk of many diseases, including heart disease, high blood pressure, and digestive problems.

Resources:

1. Top 10 Reasons to Eat more Fruits and Vegetables. http://www.fruitsandveggiesmorematters.org/ Accessed on November 20, 2016
2. The Nutrition Source: Vegetable and Fruits. http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/ Accessed on November 20, 2016

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6 Healthy Choices to Avoid the "Freshman 15"

Although the "freshman 15" in fact seems to be a myth, it is still important to be a conscious eater for your overall health!

College is a time for adjustments including getting use to roommates, busy class schedules, and making new friends. Many times with all these changes come homesickness, stress, and anxiety, which may result in overeating. Try to evaluate your level of hunger when you reach for a snack; are you choosing a snack because you are hungry? Stressed? Bored? Do yourself a favor by stocking your room with healthy snack options: yogurts, fruits, whole grain cereals and breakfast bars.

Some tips to help you make healthy choices in the dining hall!

Even the most health conscious students can make less than healthy choices while filling their plates in the dining hall. Here are a few simple guidelines to help you make healthy choices most of the time:

• There are no "good" or "bad" foods. When choosing chicken fingers and French fries and/or a few cookies, do not feel guilty. Instead of thinking of foods as "bad" or "good" think moderation. Avoid getting hung up on counting every calorie. It's more important to concentrate on getting the nutrients you need by eating a wide variety of foods.
• Choose beverages wisely. Sodas, juice drinks, and some sports drinks contain lots of added sugar, which can add empty calories and possibly contribute to weight gain over time. Try to choose water and low-fat or nonfat milk most often.
• Choose a variety of foods. Try to avoid eating the same few foods all the time! Work on including foods from all the different food groups. Think about the MyPlate model when planning your meals: Fill ½ your plate with vegetables or fruit; ¼ of your plate with a piece of lean protein, a veggie burger or beans; and ¼ of your plate with a small portion of whole grain pasta or brown rice to balance out your meal.
• Remain mindful if you stay around to socialize in the dining hall. After you are done eating choose a fruit to snack on or drink some fruit infused water. The dining halls are like endless buffets. You can sit for hours, and the longer you sit the more you will eat. Try to avoid continuing to eat desserts while you are hanging around.
• When you turn to the Internet for facts, choose carefully. Some websites may promote fad diets and/or provide misleading information. Try to choose reputable websites.
• Don’t forget to stay active. Fitness is important too! Make an effort to exercise for at least 30 minutes each day. Choose moderate to vigorous activities each day (like walking, running, swimming, or working out at the gym). Look for chances to be active with friends to make it fun and social! Exercising along with making healthy food choices will help fuel both your body and your mind!

References:

1. Freshman 15 May be just a myth. Accessed October 30, 2016. http://teens.webmd.com/news/20111103/freshman-15-may-be-just-a-myth.
2. Healthy Dining Hall Eating. Information accessed October 30, 2016 http://kidshealth.org/PageManager.jsp?dn=KidsHealth&lic=1&ps=207&cat_id=20132&article_set=34570.
3. 8 ways to Beat the Freshman 15. Information accessed October 29, 2016 http://www.eatright.org/resource/health/weight-loss/eating-out/8-ways-to-beat-the-freshman-15.

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Holiday Food Safety

Thanksgiving kicks off holiday party season where we gather with friends and family for delicious meals. Following a few key rules can help to keep you and your guests feeling good.

Thaw
Turkey is the main attraction at many Thanksgiving meals. Whether you buy your turkey fresh or frozen, keeping it at the right temperature in the days leading up to cooking is important for preventing foodborne illness. If you plan to thaw in the refrigerator remember that it can take up to six days for a large turkey to thaw. Thawing in cold water is a faster option, but you need to change the water every 30 minutes to make sure it stays cold enough. Turkey and other meats should never be thawed or left on the counter at room temperature.

Cook
Roasting to the right temperature can mean the difference between a delicious turkey and one that is either undercooked or dried out. While many turkeys come with a pop up thermometer, it is a good idea to invest in a separate meat thermometer. You want the internal temperature of your turkey and stuffing to get to 165°F. How long that takes will depend on the size of the turkey.

Store
While it can be tempting to leave party food out to snack on, storing it quickly means that you can enjoy it safely for a few more days. Anything left out at room temperature for longer than two hours should be tossed. Break down large items into smaller containers before putting them in the refrigerator or freezer so that they cool faster. Refrigerated leftovers should be used within 3-4 days. If you need more time, freeze instead. When it is time to reheat, bring the food back to 165°F. For more information on food safety, check out homefoodsafety.org.

REFERENCES: 1. Home Food Safety. Available at homefoodsafety.org.
Written by Jennifer M. Roberts, MS, RD.
November 2016

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Eat Well, Be Happy

Does the idea of improving your health 5-10 years from now seem too far away to motivate you to eat well? What if eating well could have more immediate results? A recent study suggests that just may be the case.

Eat Well, Be Happy?
Eating more fruits and vegetables is widely seen as a way to improve physical health, but now, there may be another reason hit the salad bar. Eating more fruits and vegetables might make us happier and more satisfied with life. A recent study found that people who increasingly ate more fruits and vegetables were happier and had improved overall well-being. The changes were quick – less than 2 years. The size of the result was pretty impressive too. According to the researchers, the increase in well-being is the equivalent to the decrease someone would see if they lost their job.

How does it work?
Most research on fruits and vegetables has looked at preventing chronic diseases like diabetes or cancer, or improving weight. The idea that fruits and vegetables can make us happier is a new, but exciting idea. It is possible that the vitamins and other nutrients in fruits and vegetables deserve the credit. It could also be the fiber. Whatever the cause, it seems that this could be one more reason to eat more fruits and vegetables.

Next Steps
Aim for a fruit or a vegetable at each meal or snack. It can be as small as a handful of raisins or as big as a salad for lunch. The researchers didn’t find that any particular fruit or vegetable worked better than another, so pick some that you enjoy and challenge yourself to try new ones. It all counts and can help increase your health overall and possibly your happiness now.

REFERENCES:
1. Redzo Mujcic and Andrew J.Oswald. Evolution of Well-Being and Happiness After Increases in Consumption of Fruit and Vegetables. American Journal of Public Health: August 2016, Vol. 106, No. 8, pp. 1504-1510.
October 2016

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Save The Food

Up to 40% of the food in the US is wasted and never eaten. Considering how many people don’t have enough to eat, the idea of so much food ending up in landfills is startling. Here are some tips on how you can do your part to reduce food waste:

Plan Ahead
There are two rules of shopping that can help you reduce food waste, save money and improve how well you eat – don’t shop when hungry and bring a list. A good shopping list is based on what you plan to eat for the next week or so. Remember though, that meal planning doesn’t mean you have to cook from scratch every night. Map out days for quick meals, new recipes and no-cook nights of leftovers or eating out. If your shopping includes the local famers’ market, go there first and then make any adjustments to your meal plan and shopping list to include any great finds you weren’t expecting.

Choose Wisely
Buy what you need. While bulk discounts can seem like too good a deal to pass up, if you end up buying more than you need, the deal may not actually be that good. Bulk bins, on the other hand, can be a way to purchase smaller amounts than what is typically found on the shelves to better match what you need. Embrace imperfection. When shopping for produce, look for fruits and vegetables that aren’t bruised, damaged or overripe. Do, however, give ugly produce a chance. Fruits and vegetables don’t always grow in the exact shape or size that we expect.

Use It:
Too often, we end up tossing food that could have been saved. Don’t be fooled by dates. Dates on foods are not always expiration dates. Sometimes they aren’t even dates, but codes used by the manufacturer. Unless the date specifically says “expiration” or “use by” it is most likely safe to use the food past that date if it has been stored properly. If you won’t use something before it goes bad, consider freezing it. Many foods can be frozen safely for use later. For more information on reducing food waste and food safety, check out savethefood.com and homefoodsafety.org

REFERENCES:1. Gunders, Dana. Wasted: How America Is Losing Up to 40 Percent of Its Food from Farm to Fork to Landfill. NRDC Issue Paper. August 2012. Available at: https://www.nrdc.org/sites/default/files/wasted-food-IP.pdf.2. Home Food Safety. Available at homefoodsafety.org.3. Save the Food. Available at savethefood.org.
Written by Jennifer M. Roberts, MS, RD.
September 2016

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Eat To Compete

Recent studies focus on the benefits of whole grains in lowering risk of obesity, type 2 diabetes, cardiovascular diseases and other chronic conditions. But what types of carbohydrates should you choose for workouts and for keeping your energy high throughout the day?

Incorporating grains into a healthy lifestyle
Carbohydrates act as the primary fuel for your brain and muscles. Remember those pasta nights before the big game? The reason for the “carb load” was to increase your glycogen, or your stored carbohydrates, to be available as energy while you exercise. Fast-acting energy sources, such as refined grains, can provide quick energy before, during and after a game or workout. But what about energy over the course of the day, while you are at work or taking care of the kids? Throughout the day, active men and women should consume 6-8 ounces or servings of grains.

What kind of grains should I look for?
According to the Dietary Guidelines, at least half of your grains should be whole grains. Whole grains contain the entire kernel and provide dietary fiber, iron, B vitamins and phytochemicals. When shopping, look for whole grains as the first ingredient on the package. When eating out, look for menu items with whole grain pasta, brown rice, quinoa, oatmeal, whole wheat wraps, tortillas and other whole grains.

Bottom Line:
The health benefits of whole grains are more pronounced within the context of a healthy lifestyle. If you lead an active lifestyle, consider limiting refined grains to periods before, during or after a workout. The rest of your servings of carbohydrates should be focused on complex, whole grains.

REFERENCES:
1. U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at http://health.gov/dietaryguidelines/2015/guidelines/. www.choosemyplate.gov
2. Cho SS, Fahey GC, Klurfeld DM. Consumption of cereal fiber, mixtures of whole grains and bran, and whole grains and risk reduction in type 2 diabetes, obesity and cardiovascular disease. Am J Clin Nutr. 2013 Aug;98(2):594-619.
3. Zhang G, Hamaker BR. The Nutritional Property of Endosperm Starch and Its Contribution to the Health Benefits of Whole Grains. Crit Rev Food Sci Nutr. 2016 Feb 6.

Written by Jana Wolff
August 2016

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The Sunshine Vitamin

Summer is here and the sun is shining, which is one of the best ways to get your vitamin D. But what if we do not get enough sunlight throughout the year? Is a vitamin D supplement necessary?

What the studies say:
Vitamin D may help to prevent a number of diseases such as heart disease and diabetes. It also has a range of potential anti-cancer actions. But much of the information on vitamin D comes from studies that cannot be reproduced for the general public. Currently, a handful of trials are happening, in and outside of the U.S., which will likely tell us if supplementation is protective for our health.

What we already know:
Vitamin D helps to keep our bones and teeth healthy, and is associated with other aspects of health. According to the new Dietary Guidelines, we should get most of our vitamin D from foods. Fortified foods and dietary supplements may be helpful when we fall short of recommendations. Vitamin D is also called the sunshine vitamin because our bodies can make it when we are exposed to sun. Just 10-15 minutes per day is usually enough. Good food sources of vitamin D are fatty fish such as salmon, tuna and sardines, as well as milk fortified with vitamin D. You can even find mushrooms that have been exposed to light to increase the amount of vitamin D they contain.

Bottom Line:
Getting enough vitamin D is important to our overall health, but there can also be risks with getting too much. Before you reach for a supplement, look at how much time you spend in the sun and how many foods with vitamin D you choose. If you think you may not be getting enough vitamin D, talk to your health care provider at your next visit.

REFERENCES:
1. Neale RD, Armstrong C, Baxter B et al. The D-Health Trial: A randomized trial of vitamin D for prevention of mortality and cancer. 10 April 2016. Contemporary Clinical Trials, doi: 10.1016/j.cct.2016.04.005
2. National Institutes of Health: Office of Dietary Supplements. Vitamin D Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/#h3. Updated February 11, 2016. Visited April 14, 2016.

Written by Jana Wolff
July 2016

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