Party Planning!

As the holidays approach, so do all of the holiday food traditions. From cookie exchanges to holiday parties, many of the season’s festivities focus on food. Despite the fact that we usually follow up the holidays with New Year’s resolutions to lose weight, many of us hold on to the extra pounds we pick up. Research suggests that prevention may be the best strategy. It appears that in an attempt to keep things consistent, our bodies may actually resist changes in our weight even when we eat less and exercise more. Unfortunately though, our bodies seem to be less resistant to weight gain than to weight loss. With this in mind, you may be more successful if you take a few small steps to maintain your weight instead of focusing on losing weight after the parties are over.

Choose Strategically.
Start your plate with nutrient-dense choices such as fruits and vegetables that can help fill you up on fewer calories. Stick with small portions for foods with added sugars and fats, which can quickly add extra calories. Choosing unsweetened drinks, lower fat dairy products, and baked instead of fried items more often can save enough calories to keep things in check…and make room for the occasional cookie exchange.

Find time to move.
Success in health needs to include both eating well and being more active. If you find yourself too busy to stop at the gym, move more by making activity part of your day. Try parking further away, taking the stairs or walking to a coworker’s office instead of calling or emailing.

Do well…most of the time.
It is important to remember that what you eat on most days is more important to your overall health than what you do occasionally. So, if you find that you may have overdone it a bit at a holiday party, remember that it is only one day and get right back on track!

REFERENCES:
1. Britten P , Cleveland LE , Koegel KL , Kuczynski KJ , Nickols-Richardson SM. Impact of Typical Rather than Nutrient-Dense Food Choices in the US Department of Agriculture Food
Patterns. J Acad Nutr Diet. 2012;112(10):1560-1569.
2. Hill JO, Wyatt HR, Peters JC. Energy balance and obesity. Circulation. 2012;126:126-132.)

Written by Jennifer M. Roberts, MS, RD.
December 2015

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Eat Seafood More Often

The American Heart Association advises eating 2 servings of fish per week to maintain good health. Each serving should be 3.5 oz cooked, which is about the size of a deck of cards

• Fish is a great source of high quality protein as well as many vitamins and minerals, omega-3 fatty acids and some even contain vitamin D.
• It may reduce the risk of stroke, depression, Alzheimer’s disease, and other chronic conditions.
• Fish consumption has also been linked to boosting memory and reducing stress hormones.

Fatty fish, such as salmon, lake trout, herring, sardines and tuna, contain the most omega-3 fatty acids and therefore provide the greatest benefit, but most types of seafood contain small amounts of omega-3 fatty acids. Depending on how the fish you choose to eat is cooked, will determine how healthy that choice turns out to be. For example, broiling or baking fish is a healthier option than deep-frying.

It is important to note that mercury is a toxin that accumulates and, for that reason, the Environmental Protection Agency (EPA) recommends that pregnant and lactating women and young children avoid eating certain fish: swordfish, shark, tilefish and king mackerel. The EPA has no health warning to limit seafood consumption for any other population group. Scientific studies have found that the benefits of eating seafood greatly outweigh the risks and that removing or reducing seafood from the diet can have negative effect on ones health.

References:

1. "Fish: Friend or Foe?" http://www.hsph.harvard.edu/nutritionsource/fish/.
2. "Does mercury contamination outweigh the health benefits of eating fish?" http://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/omega-3/art-20045614?pg=2.
3. Eating Seafood Sustainably. Sylvia Geiger, MS, RD
. Today’s Dietitian
 Vol. 14 No. 6 P. 38 (June 2012). http://www.todaysdietitian.com/newarchives/060112p38.shtml.

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To Juice or Not To Juice?

Depending on who you talk to, juice is either part of the latest health trend or on the list of things to avoid. Understanding what juice does and doesn’t offer can help you decide if it is right for you.

The Up Side:
Fruits and vegetables offer a variety of health-promoting nutrients, many of which are still available in the juice squeezed from them. Juices can be a convenient and tasty way to get those nutrients. Juices also offer a way to get fruits and vegetables that you may not usually eat in the whole form. For example, cranberry juice is a popular alternative to whole cranberries and a great way to get some important antioxidants. People who don’t normally eat spinach may find that when juiced with other vegetables and fruit, they enjoy it.

The Down Side:
With about 50-115 calories per cup, fruit and vegetable juices are not low calorie drinks. For that reason, drinking a lot of juice could potentially make weight management more difficult. Research suggests that people who drink juice don’t necessarily have more trouble controlling their weight than people who skip juice, so moderation is likely important. Juicing leaves behind some important nutrients such as fiber, so it is important to also get fruits and vegetables in the whole form. If you are at risk for foodborne illness, the FDA suggests that you only drink pasteurized juices that have been treated to kill bacteria. If you choose to drink freshly squeezed juice that has not been pasteurized, it is important to drink it quickly after it is squeezed and make sure that good food safety practices are followed when handling the fruits, vegetables and juice.

The Bottom Line:
Juices offer a refreshing way to get more fruits and vegetables into your day. When choosing juices, look for pure juices that do not have added sugar or salt. True juices will list the amount of juice on the label as a percentage. “Drinks” and “Ades” don’t always contain juice and won’t offer the same benefits. Keep an eye on portion sizes as calories can add up quickly at about 100 calories per cup for some of the most popular juices. Don’t rely on juices alone to meet your fruit and vegetable requirements. Include whole fruits and vegetables too.

REFERENCES:1. DA Hyson. A Review and Critical Analysis of the Scientific Literature Related to 100% Fruit Juice and Human Health. American Society for Nutrition. Adv. Nutr. 6: 37–51, 2015. 2. Talking About Juice Safety: What You Need to Know. U.S. Food and Drug Administration. Available at www.fda.gov.Written by Jennifer M. Roberts, MS, RD.
November 2015

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Limit Your Sugar Intake!

Choosing beverages that contain lots of added sugar are not the best choice! Sugar-sweetened beverages contain a lot of extra calories and almost no nutrients.  If you are consuming high-sugar drinks (i.e., soda or juice) regularly, over time it can lead to weight gain, which in turn will increases your risk of type 2 diabetes, cardiovascular disease as well as other medical issues.

As of now, there are no federal guidelines regarding the amount of sugar you should consume. However, the American Heart Association recommends that we consume less sugar – no more than 6 teaspoons (tsp.) or 100 calories a day of sugar for most women and no more than 9 teaspoons or 150 calories a day for most men.

There is no nutritional need or benefit that comes from sugar that is added to beverages. Here is something to consider: a can of regular soda contains about 9-10 tsp. of sugar and a 12 oz. bottle of apple or cranberry juice contains about 10-11 tsp. of sugar, which provides about 150 calories (~40 gm. of sugar).

• Try to limit your intake of flavored coffee. The calories from sugar added to these beverages will add up quickly.
• Read food labels. Sometimes a bottled beverage will contain more than one serving.
• Choose a diet or low-calorie beverage, but take in to consideration that these beverages contain artificial sweeteners.

Choose water for hydration

• Water does not contain nutrients or calories
• If you don’t like plain water try adding a very small amount of juice for flavor or add fruit to infuse the water with flavor

Choose milk as a nutrient dense option

• Low-fat milk (skim milk, 1% low-fat milk)
• Milk provides important nutrients: protein, calcium and vitamin D
• Choose a low-fat version to supply fewer calories and less fat
• Flavored milk will provide about 5-6 tsp. of added sugar (per 8 oz. serving)

Choose beverages (and foods) that contain natural sugars

• Low-fat milk (skim or 1%)
• Fresh and/or frozen fruits
• Fresh and/or frozen vegetables

These items supply important nutrients. You do not need to count the naturally occurring sugars toward your daily intake of added sugar.

References:

1. Harvard T.H. Chan, School of Public Health Newsletter, Healthy Drinks http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/ Accessed October 12, 2015
2. Water: How much should you drink every day?  http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256 Accessed October 12, 2015

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What We're Cooking This Semester

with Northeastern campus executive chef Tom Barton

I would like to welcome everyone back to campus. Hope everyone had a great summer and hope everyone is settling in. We have received a few questions about some of our local products that we serve so I thought I would take this opportunity to talk a little more about the products that we do purchase locally.

Right now is a GREAT time to buying local. What we buy changes from week to week based on our menus and what items the farmers feel is in peak condition to send to us. The past few weeks have been filled with potatoes, carrots, onions, beets, kale, chard, lettuces, squashes of all sorts, tomatoes, corn, and, of course, apples. Keep an eye out at Stetson for Chef Sam's fresh corn station – if you like Mexican street corn you'll love this!

Many of the items listed above fit perfectly into our "root to tip" vegetable program. In short, we use as much of the vegetable as possible – including the peel and the tops. Many of the vegetables we leave the peel on for added flavor and nutrition. Carrot and beet tops could be braised with other vegetables or made into a "pesto" and be incorporated back into the preparation.

We are also using some IDP – Imperfectly Delicious Produce. These are items that would have been left in the field because they don't look 100% perfect but they still taste great! IDP items that we have been using include small cut broccoli, baby kale, romaine lettuce, and cauliflower.

We will be buying and using many local products well into November and December. Our choices are certainly limited at that time but we are still able to get many local hard squashes and potatoes.

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Off To A Healthy Start?

No matter how many times we’ve heard that breakfast is the most important meal of the day, many of us still don’t give breakfast much thought. Whether we choose fast over healthy while on the run or skip breakfast all together, much of the time we are not providing our bodies with the proper fuel to start the day.

Is breakfast really that important?
Recent research says yes. People who eat a healthy breakfast tend to get more of the important nutrients we need. Traditional breakfast foods tend to be good sources of key nutrients like fiber, calcium, vitamin D and others that we may not otherwise be getting enough of. Healthy breakfast eaters may also be better at managing their weight.

What’s for breakfast?
While simply eating breakfast is a good thing, it is what we eat that is most important. Try these suggestions for a healthy breakfast:

• Whole grain cereal with low fat milk and fresh fruit
• Low fat yogurt with granola and dried fruit
• Whole wheat pancakes or muffin with fresh berries and a glass of skim milk
• Peanut butter and banana on a whole grain bagel
• Vegetable egg white frittata with whole wheat toast
• Not usually hungry in the morning? Start off small to get in the breakfast habit.
• Venture off the traditional breakfast menu. If you like salads, try them at breakfast. It might seem funny at first, but the key is to get the energy you need to start your day off right. Whichever food you choose to gain that energy is up to you!

Make it a family affair.
Children with parents who eat breakfast are more likely to eat breakfast themselves. Make breakfast a daily habit for your family. Everyone will reap the benefits and you may help to instill a lifelong healthy habit in your children.

REFERENCES:
1. O’Neil, Carol E. et al. Nutrient Intake, Diet Quality, and Weight/Adiposity Parameters in Breakfast Patterns Compared with No Breakfast in Adults: National Health and Nutrition Examination Survey 2001-2008 J Acad Nutr Diet. 2014; 114: S27-S43.
2. Pearson N, Biddle SJ, Gorely T. Family correlates of breakfast consumption among children and adolescents. A systematic review. Appetite. 2009 Feb;52(1):1-7. Epub 2008 Aug 22. Review.

Written by Jennifer M. Roberts, MS, RD.
October 2015

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An Apple A Day?

We’ve all heard the saying “an apple a day keeps the doctor away,” but a recent study suggests that apples may keep the scale from tipping too.

Can apples really help with weight management?
A recent study found that children ages 2-18 who ate apples were less likely to be obese and had better diets overall than children who didn’t eat apples. The relationship between having a healthier weight was seen with whole apples and total apple products, but not with apple sauce or apple juice individually. The researchers suggest that this may be because whole apples tend to be more filling than apple juice or sauce. It is important to note that while eating fruit overall has been associated with being healthier, this single study doesn’t necessarily mean that an apple a day is the key to weight loss or management. It may in fact be that children who eat apples tend to have other healthy habits too.

Is it just apples? How about other fruit?
Fruit overall offers a lot of beneficial nutrients for relatively few calories. While this specific study looked just at apples, many previous studies looked at the impact of eating fruit. While the results for weight management are not conclusive, the health benefits of eating fruit are pretty clear. People who eat the recommended amounts of fruit (and vegetables) tend to be healthier than those who don’t. So, if you don’t like apples, don’t worry. Including a variety of other fruit, especially whole fruit, into your day is likely to offer benefits too.

Bottom Line
With almost no downside, adding an apple a day, especially if it replaces something higher in calories, may be a good way to start improving your eating habits and health overall. A lot of advice for being healthy or losing weight focuses on foods we shouldn’t eat when it may actually be more beneficial to focus on the foods that we should eat.

REFERENCES:1. O’Neil CE, Nicklas TA, Fulgoni VL 3rd. Consumption of apples is associated with a better diet quality and reduced risk of obesity in children: National Health and Nutrition Examination Survey (NHANES) 2003-2010. Nutr J. 2015 May 14;14(1):48.

Written by Jennifer M. Ignacio, MS, RD.
September 2015

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Picnic Safety

Getting outdoors to enjoy the beautiful weather is one of the perks of this time of year. If picnics are part of your plans, take caution with time and temperature to make sure nothing spoils your fun. Eating outdoors can be a great way to get some fresh air during your lunch break. Unfortunately, many of us tend to forget some of the basics of food safety when it comes to eating outdoors. To make sure that foodborne illness doesn’t spoil your outdoor eating, follow these simple rules.

Wash your hands
This effective step isn’t always so easy when you are outside. Consider washing your hands right before you head out or bring some hand wipes with you.

Maintain food temperature
Keep hot foods hot and cold foods cold. The bacteria that can make us sick enjoy the warm weather as much as we do. To keep your food safe from unwanted bacteria, keep food below 40°F or above 140°F. Consider ice packs or hot food containers if you don’t plan to eat your food right away. If you can’t do this, remember that anything left out for more than two hours, or one hour if it is really hot out, should be thrown away.

Handle leftovers carefully
If you bring your lunch outside and have some leftover, put it in the refrigerator as soon as you get back. If you can’t get it into a refrigerator or cooler with ice, toss it. As good as it might have been, the risk is not worth keeping it around.

More food safety tips can be found at homefoodsafety.org.

REFERENCES:Written by Jennifer M. Ignacio, MS, RD Compass Group, North America
August 2015

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Who determines what is healthy?

If news that the FDA recently asked KIND to stop referring to their bars as “healthy” has you confused, you are not alone. With ingredients like nuts and fruit that nutrition experts consistently encourage, it may seem odd that they wouldn’t be healthy. So, what is the FDA saying?

Why is the FDA involved?
The FDA, or Food and Drug Administration, is responsible for protecting the public health by assuring that foods (except for meat from livestock, poultry and some egg products which are regulated by the USDA) are safe, wholesome, sanitary and properly labeled. Under its role to ensure that foods are properly labeled, FDA regulates the use of health claims on foods, including the term “healthy.”

What does “healthy” mean to the FDA?
Most nutrition experts will tell you that being healthy is about eating a variety of good foods. Defining one food as healthy or not within the context of an overall diet can be complicated. To make sure that the term is applied to foods consistently, the FDA has a very specific definition of “healthy” that includes limits on total fat, saturated fat, cholesterol and sodium as well as a requirement that a certain amount of beneficial nutrients like vitamins, minerals or fiber be present. If a food does not meet these requirements, it is not legally allowed to be called “healthy.”

Bottom Line
In the case of KIND, the FDA determined that some of their bars did not meet the requirements for use of the term “healthy.” They also found additional misbranding issues as they relate to nutrient content and other health claims. KIND has stated that they will correct their labeling issues and stands behind the quality and safety of their products. Does any of this mean that KIND bars, or other foods that don’t meet the FDA definition of “healthy” cannot be part of a healthful diet? Absolutely not. Consistency in labeling is important, but so is eating a variety of nutrient rich foods, including fruit and nuts.

REFERENCES:
1. U.S. Food and Drug Administration. http://www.fda.gov.
2. FDA Warning letter to KIND, LLC 3/17/15. http://www.fda.gov/ICECI/EnforcementActions/WarningLetters/ucm440942.htm
3. KIND Blog: A note to our community. https://www.kindsnacks.com/blog/post/a-note-to-our-kind-community-2/

Written by Jennifer M. Ignacio, MS, RD.
July 2015

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DGA: 2015 New Nutrition Guidelines

Every five years, the Dietary Guidelines for Americans are updated to reflect the latest in nutrition research. With the 2015 guidelines expected later this year, will we see any big changes?

What are the Dietary Guidelines?
The Dietary Guidelines for Americans (DGA) include advice about nutrition and physical activity for Americans ages 2 years and over. Recommendations from the DGAs are based on a review of the current science and provide the basis for federal food and nutrition policy and education initiatives. The DGAs are updated every five years by the U.S. Department of Health & Human Services (HHS) and the U.S. Department of Agriculture (USDA).

Will we see anything new?
The expert committee selected to review the latest research and make recommendations for this year’s guidelines recently submitted their report. Many of the committee’s recommendations are ones we have heard before – eat more fruits, vegetables, whole grains, low fat dairy, seafood, legumes and nuts; eat less red and processed meat, sugar-sweetened foods and refined grains. Some new areas addressed included topics in food safety, sustainability and individual nutrients. The committee reported potential benefit from moderate coffee drinking for healthy adults. They also expressed safety concerns with consumption of high caffeine food or drinks by children as well as the risks of combining high-caffeine beverages and alcohol. Eating styles that meet both goals of improved health and environmental sustainability were recommended. For heart health, the committee suggested a focus on limiting saturated fat and sodium and not necessarily on the amount of cholesterol in a food.

What’s next?
After the public comments are considered, HHS and USDA will release the official Dietary Guidelines for Americans sometime late in 2015. The new DGAs will be used to update many federal programs including MyPlate, the Nutrition Facts label, school breakfast and lunch as well as other nutrition assistance and public health programs.

REFERENCES:
1. Dietary Guidelines for Americans. Available at http://www.health.gov/dietaryguidelines/.
Written by Jennifer M. Ignacio, MS, RD.
June 2015

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Coffee: More than caffeine

Coffee is one of the most consumed beverages in the world, so it seems logical to ask – Is coffee good for us? Some studies show benefit and others don’t. So what is the bottom line with coffee?

Coffee Benefits:
Studies have found evidence that coffee can help protect us from a variety of illnesses. Aside from the obvious caffeine boost, which we like for the pick-me-up, coffee contains other beneficial compounds. A recent study found that people who drank four or more cups of coffee per day may lower their risk of melanoma as much as 20%, possibly due to protection from sun damage. Other studies have found that coffee drinkers have lower risk for other cancers, heart disease and even live longer overall.

Coffee Risks:
While the overall research suggests that coffee has benefits, not everyone responds to coffee or the caffeine it contains in the same way. People with high blood pressure and pregnant women should consider limiting their overall caffeine intake and children should not consume highly caffeinated beverages due to safety concerns. If you tend to get heartburn or migraines it is worth looking at whether coffee (or caffeine in general) could be a trigger.

Bottom Line:
Feel free to enjoy that morning (and afternoon) cup of coffee. Unless you have a specific medical reason to limit coffee or caffeine in general, it seems the potential benefits currently outweigh the risks. To get the most from your coffee, limit the add ins like sugars and syrups that can make the extra calories add up quickly. If you’re not a coffee drinker, you probably don’t need to start for health reasons, but if you do, take it slowly. Caffeine can make you feel a little jittery if you aren’t used to it.

REFERENCES:
1.E Loftfield, ND Freedman,BI Graubard, AR Hollenbeck, FM Shebl, ST Mayne, and R Sinha. Coffee Drinking and Cutaneous Melanoma Risk in the NIH-AARP Diet and Health Study, J Natl Cancer Inst. 2015; 107 (2).
2.Je Y, Giovannucci E. Coffee consumption and total mortality: a meta-analysis of twenty prospective cohort studies. Br J Nutr. 2014 Apr 14;111(7):1162-73
Written by Jennifer M. Ignacio, MS, RD.
May 2015

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Save The Date! Educate Your Palate 2015

It is almost that time of year again. Educate Your Palate, our end-of-the-year culinary extravaganza, is now less than one week away!

On Thursday, April 23 from 6:00 to 8:00 pm, International Village Dining will be transformed into a completely redesigned dining space for a culinary adventure circling the globe! We can't divulge too many details – we wouldn't want to ruin the surprise after all – but we hope that you'll be able to take some time on your reading day to join us for a dinner that you won't soon forget.

If you weren't able to come to last year's Educate Your Palate, dubbed A Spoonful of Spring (or just want to relive the event again), take a look at our photos from the event and check out the menu that was served, including locally harvested oysters, freshly pan-fried kimchi and tofu dumplings, and a carving station with grilled leg of lamb.

We hope to see you there!

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Don't Just Sit There!

We all know that getting more exercise is good for us, but that may not be enough. While moving more is good, being sedentary less often is also important. Some health experts are even calling sitting the new smoking. So, if you went to the gym this morning, don't use that as an excuse to sit around the rest of the day.

What's wrong with sitting?
New evidence suggests that too much sitting, such as working at a desk, watching television and  other low energy activities, is a risk factor by itself for poor health. While the research is still in the early phases and the exact reasons why sitting isn't good for us aren't fully known yet, there is almost no downside to moving more. So for now, even if the only benefit you get from sitting less is feeling less stiffness at the end of the day, it is worth giving it a try.

How much do we need to move?
Most health benefits occur with at least 150 minutes a week of moderate-intensity physical activity, such as brisk walking. Spending even more time being active can offer additional benefits. While 150 minutes may sound like a long time, you don’t have to do it all at once. Breaking it up over five days, you are only looking at 30 minutes per day. If that seems like too much at one time, you can break that down into smaller 10 minute time blocks.

Tricks to sitting less
Standing desks or workstations have become popular and are even available in adjustable versions that allow you to do some of your work seated and then pop the desk up for some standing time. Instead of sitting around a conference table, consider standing or walking meetings. They can get your whole team moving and may even spark some creativity. If you need to be reminded to get up and move, there are apps and activity trackers that will alert you when you have been still for too long. Or, you can keep it simple and set daily alarms to remind you to get up and move a little. Whichever option you choose, remember that a check in with your healthcare provider is always a good first step.

REFERENCES:
1. Dunstan DW, Howard B, Healy GN, Owen N. Too much sitting--a health hazard. Diabetes Res Clin Pract. 2012 Sep;97(3):368-76.
2. van der Ploeg HP, Chey T, Korda RJ, Banks E, Bauman A. Sitting time and all-cause mortality risk in 222 497 Australian adults. Arch Intern Med. 2012 Mar 26;172(6):494-500.
3. Physical Activity Guidelines for Americans. U.S. Department of Health and Human Services (HHS), 2008. Available at http://www.health.gov/PAGuidelines/.
Written by Jennifer M. Ignacio, MS, RD.

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Salt Controversy?

If you've heard the recommendation that we should eat less salt, then you've also probably heard the counter-argument that salt is not a problem. With conflicting reports, it may be hard to decide what you should do with the salt shaker.

Salt or Sodium
Salt and sodium are often used interchangeably, but they do in fact mean different things. When it comes to health, sodium is what we are concerned with. What we typically refer to as salt, is actually a mix of sodium and chloride. Sodium is found in a variety of the foods we eat, and even in some drinks both as part of the food’s natural make up or from salt that is added during preparation or processing.

How much is too much?
Despite the appearance of a controversy about sodium intake and health, there is strong evidence, with widespread agreement, that most of us are taking in too much sodium. The average American takes in about 3,400 mg of sodium per day. The recommended limit for healthy adults is 2,300 mg per day. There is evidence to suggest that we may actually need to go lower, to 1,500 mg per day, but this is where it starts to get somewhat controversial. Some feel 1,500 is too low. Even if this is the case, it is important to remember that we have a lot of work to do to get to 2,300 before we should even start to worry if 1,500 is too low.

How to be salt smart:
Lowering sodium can be as simple as making a few small changes. A big chunk of the sodium we get comes from processed foods, so comparing labels and choosing products with lower sodium levels can help. When cooking at home or eating out, choosing foods flavored with herbs and spices instead of salt and other high sodium ingredients can also make a dent. Don’t forget to keep an eye on your drinks too. Sports drinks designed to replace electrolytes during exercise contain more sodium than you need if you aren't heavily sweating. While you are working on your sodium levels, don’t forget about another important mineral – potassium. Unlike sodium, this one we tend not to get enough of. Fruits and vegetables are a great source of potassium and naturally low in sodium – a win-win for your mineral balance!

REFERENCES:
1. Aaron KJ, Sanders PW. Role of Dietary Salt and Potassium Intake in Cardiovascular Health and Disease: A Review of the Evidence. Mayo Clinic proceedings. Mayo Clinic 2013;88(9).
2. Institute of Medicine. 2013. “Sodium intake in populations: assessment of evidence.” Washington, DC: The National Academies Press, 2013.
Written by Jennifer M. Ignacio, MS, RD. April 2015

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Menu Creation on the Food Truck: Spring 2015

Campus Executive Chef Tom Barton here with a behind the scenes look at the Hungry Hungry Husky's new menu for this spring. The food truck is a great place for us to have a little fun and experiment with emerging food trends and with the international theme of the truck we are especially interested in exciting menu items from around the world. This spring's menu features your favorite H3 items – our Famous Mac & Cheese and the Thai Basil Bowl (now with chicken or new sriracha glazed tofu) – as well as two unique tastes from two different sides of the globe: Mexican tortas and Korean chicken wings.

Latin food, and especially Mexican food, has always been popular but with the explosion of places such as Chipotle, more and more attention is being brought to these types of foods. While not as widely accepted as the burrito or quesadilla, the torta is a staple of Mexican cuisine. The sandwiches are made with freshly prepared ingredients served on sliced telera, the traditional round torta bread.

We are offering two types of tortas on the food truck, each with their own unique layering of flavors: the Cubano and the Vegetariano. The Cubano combines Mexican flavors with elements of a more traditional Cuban sandwich such as the mustard, pickles, and sliced ham. The pork component of a Cuban sandwich is typically roasted pork but we added a Latin flavor by using a slow roasted pork carnitas. A great complement to the Cubano is the Vegetariano torta featuring "smashed" black beans, fresh cilantro, and a smoky chipotle spread. The star of the sandwich, however, are the mushrooms that we sear in a piping hot pan and toss with a lime-infused roasted garlic. At our taste test before launch, we couldn't stop eating them right out of the pan – they are that good!

We are also featuring Korean-style chicken wings dubbed the "2X Wings." Traditional Korean-style wings are twice fried but after testing the recipe a few times we discovered that simmering them in chicken stock, then cooling them, tossing them in seasoned flour, and finishing them in the fryer produced a crispier wing. Once fried on the truck, the wings are then tossed to order in your choice of three unique sauces: Teriyaki BBQ, Sweet Sriracha, or Zesty Lime Garlic.

So far we have received some great feedback on these items and – now that the weather is warming up – we hope you'll stop by and try out these great flavors from around the world! Be sure to follow Northeastern Dining on Twitter where we post the truck's location every morning.

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5 Upcoming Dining Events for the End of Spring Semester

There are only a few days left of Spring Break which means it is almost time for the final stretch of spring semester. With final papers and group projects looming, it is bound to be a stressful time of the year. But even if you have just an hour, don't forget to take some time to have fun! Here are five upcoming dining services events to relieve some stress from the end of your semester.

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Wednesday, March 18
Global Eats with Northeastern Global Officer Caitlin Morelli

As one of President Aoun's first Global Officers, Caitlin Morelli is currently traveling the world for her co-op and building opportunities for the Northeastern community. Besides her love for travel, Caitlin is passionate about trying new foods and varieties of tea. She learned how to cook a variety of traditional dishes after taking a class in Chiang Mai, Thailand and during her one week back on campus she wants to share her culinary experience with you! She is excited to tell her story, share new foods, and talk with students about how to make Northeastern better through the Global Officer program.

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Tuesday, March 24
Lobstah Night 2015

It's back! Our second annual Lobstah Night is coming soon with all the excitement of last year's event. Northeastern students are invited to come to Stetson West Eatery from 5:00 to 7:30 pm for a whole lobster with a side of clarified butter as well as a taste of other Boston culinary favorites. We will have lots of additional details next week so be sure to follow us on Twitter and Instagram for updates!

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Wednesday, March 25
Life from Scratch with Sasha Martin

It was a culinary journey like no other: over the course of 195 weeks, food writer and blogger Sasha Martin set out to cook – and eat – a meal from every country in the world. Her work has been featured in a number of national publications and this heartfelt, brutally honest memoir reveals the power of cooking to bond, to empower, and to heal – and celebrates the simple truth that happiness is created from within.

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Wednesday, April 1
Cake My Day! with Karen Tack and Alan Richardson

Karen Tack and Alan Richardson are the New York Times bestselling authors of Hello, Cupcake! and we are thrilled to have them back in the Xhibition Kitchen for their third time with bigger, bolder, better creations for every occasion. These cupcaking geniuses realized that everything that can be done with a cupcake can be done better – and bigger! – with a cake. You won't want to miss these incredible baking masterpieces!

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Thursday, April 23
Educate Your Palate 2015

Anyone who attended or saw photos of last year's Educate Your Palate event knows that this is the event where we don't hold anything back. 2014's "Spoonful of Spring" theme is making way for this year's surprise theme and we can't wait to take you on another culinary journey inside International Village. Be sure to save the date for this not-to-be-missed student event!

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Eating Healthy on Spring Break

As you get ready to leave for Spring Break, you should also think about how you can make healthy choices while you are away and on the go. Making healthy choices will help you feel better, boost your immune system, and increase your chances of staying healthy while you are away. Keep in mind that planning ahead is one of the keys to making healthy choices!

TRAVEL WITH SNACKS

It is wise to plan ahead and pack snacks and beverages to take on a trip. This will help you make healthy choices and stay hydrated while you are away. There are many healthier options available at convenience stores that you may encounter on the road, such as:

• Trail mix with dried fruit, nuts, and seeds
• Almonds
• Fresh fruit and veggies
• A bagel or crackers with peanut butter or another nut butter 
• Dry cereal
• Cereal and/or granola bars
• String cheese and yogurt (if you are taking along a cooler)
• Hydrating beverages such as water, sports drinks, or 100% fruit juice

EATING ON THE ROAD

It is important to choose foods that contain a balance of carbohydrates (a variety of fruits and vegetables along with whole grain breads and cereals, pasta, rice and potatoes), proteins (peanut butter, eggs, chicken, beef, fish, yogurt, milk, and nuts), and healthy fats (olive oil and nuts). When possible, tailor your meals such as by specifying a baked, broiled, grilled, or roasted preparation versus fried. You can also ask for sauces and salad dressings “on the side” to allow you the opportunity to control the amount that is added to your foods.

Here are some techniques to eating healthy when at popular restaurants on the road:

• Mexican: Choose a burrito or soft tacos with grilled veggies along with beans, chicken, fish, or steak.
• Fast food: Pick a grilled chicken sandwich, hamburger or veggie burger with lettuce and tomato.
• Sub/sandwich shop: Turkey or ham with cheese sandwich, soup and salad or vegetable stir-fry sandwich with grilled chicken. If you like mayonnaise on your sandwich, ask for less mayo (or low-fat) to decrease the amount of fat it will add to your meal.
• Pizza: Choose cheese pizza or add some veggies along with a side salad. Avoid adding pepperoni or lots of other meats.
• Italian restaurant: Avoid heavy cream sauces and choose a red sauce. Add a side salad with a low-fat or vinaigrette dressing.

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Smart Snacking

Snacking is on the rise and becoming a more significant part of our overall diets. At first glance, this might seem like a bad thing, but it doesn't have to be.

Defining Snacks
You've probably seen headlines that we are snacking more or even heard the term "snackification." Does this mean we are eating more chips? Not necessarily. Most studies that look at how we eat classify eating occasions into two groups – meals and snacks. Meals include breakfast, lunch and dinner and snacks are any other time we eat. So a dessert eaten after dinner or a granola bar while on a hike would both be considered snacks.

Is Snacking Good or Bad?
Snacking itself isn't necessarily good or bad. What and how much we eat is key. If the snacks you choose always come in a bag or a box, you may be getting more sugar and salt than you need. If you snack on fresh fruit, unsalted nuts or yogurt, on the other hand, snacking could be helping you get important nutrients. If you start adding two snacks to your day and still eat your usual meals, you may be getting more calories than you need. If you find that a small late afternoon snack helps to keep you from overdoing it at dinner, then your snacking may be a good thing.

How to Snack Smarter
To get the most out of snacking, be smart about what and how much you snack on. Redefining snacks can be a good first step. Anything small, quick and portable can serve as a snack. Skip the snack aisle and look for more healthful options to fill your snacking time. Good choices include fresh fruit, fresh vegetables, yogurt, unsalted nuts and seeds. You can even turn mini-meals into snacks like small sandwiches or salads. Time your snacks for when you need an energy boost. Mid-morning or mid-afternoon are common times for our energy to dip. A small nourishing snack can give you a little boost and much needed mental break. Don’t forget to balance your snacks with your meals. If you find your meals are still the same size after adding snacks into your day, snacking may not be the best strategy for you.

REFERENCES:
1. Kant, Ashima K. et al. 40-Year Trends in Meal and Snack Eating Behaviors of American Adults. Journal of the Academy of Nutrition and Dietetics , Volume 115 , Issue 1 , 50 - 63. Written by Jennifer M. Ignacio, MS, RD. March 2015

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7 Simple Dining Hall Hacks to Revolutionize Your Dining Experience

Our all-you-care-to-eat residential dining locations – International Village, Levine Marketplace, and Stetson West Eatery – are a great place to find just about any type of cuisine you are looking for. While our rotating menus allow for different flavors at each meal, if there is a specific taste you are looking for sometimes you have to take matters into your own hands. Below are seven simple dining hall hacks that will change the way you eat in the dining halls.

1) Breakfast Parfait
Let's start with the first, and most important, meal of the day. Yogurt is a great way to start your day but you can easily upgrade it by layering in some sliced fresh fruit, granola, or cereal. Using a clear beverage glass will also allow you to marvel at the beautiful layers you create in your breakfast masterpiece.

2) Thai-Style Peanut Sauce
You waited for your grilled chicken from the grill so why not make the most of it? Combine peanut butter and soy sauce with a splash of sriracha for a spicy Thai-style peanut sauce that you can dip your chicken strips into. And, honestly, you'll probably want to dip everything you eat into this sauce once you find your perfect ratio of ingredients.

3) Chicken & Waffles
Are Levine Marketplace and International Village serving chicken tenders? You don't have to wait until Sunday to have this brunch staple when all you have to do is make your own Belgian waffle, split it in half, and top with the chicken tenders. From this point, you could go with the classic maple syrup, spice it up with a little honey mustard or sriracha, or go crazy with strawberries and chocolate sauce from the waffle and ice cream bars.

4) Ice Cream Sandwich
Speaking of the ice cream bar, that soft serve machine may be the dining hall hack MVP (at least according to Kevin Durant). Just grab two of your favorite cookies from the bakery, toss them in the microwave for 15 seconds, and then drop a dollop of soft serve in the middle. The warm cookies will slowly melt the ice cream into a mess of cookie goodness.

5) Caramel Apples
Looking for a quick mid-day snack in Stetson West? When the caramel sauce is available at the ice cream bar, microwave a bowl of the sauce and drizzle it over apple slices. You can thank us later.

6) Pasta – with Everything
Step up your pasta game by using your imagination. Pasta is a blank canvas for creativity so grab a plate at dinner and let your mind run wild. Whether you add spinach from the salad bar with sautéed mushrooms from the grill – or maple syrup and chocolate chips Buddy the Elf-style – your possibilities are endless.

7) Soft Serve + Soda Fountain = Ice Cream Floats
This classic ice cream parlor favorite is a simple combination that provides a ton of flavor for how little work you have to do. Root beer floats, Coke floats, and even Fanta floats (creamsicle!) are a great way to reward yourself after a long day of classes.

Let us know your own favorite hacks in the comments or show us a photo on Twitter or Instagram!

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Breakfast: The Most Important Meal of the Day

They aren't lying when they say that breakfast is the most important meal of the day! When you skip breakfast you are missing out on some valuable nutrients to help start off your day. There are many good reasons to make sure you eat breakfast:

• It can help you include more vitamins and minerals into your daily intake.
• You will have better focus and concentration during your early morning classes.
• It has been shown to help with weight control as it can decrease hunger later in the day and help to avoid overeating.
• It helps to refuel your body and replenish the stores that provide your body with energy during the day.

Even if you are in a rush and feel that you don’t have to time for breakfast you can grab something on the go! Thinking ahead is one way to help you make healthy choices in the morning. Pack a healthy option in your backpack the night before (cereal bar, granola bar, dry cereal or a piece of fruit) or stop at Outtakes in the morning to grab a healthy on-the-go option. A smoothie made with fruit and low-fat yogurt can also be a great quick option.

If you have more time to sit down and eat breakfast here are some healthy options:

• Whole-grain cereal with low-fat milk and a piece of fruit. The best is a cereal that has at least 3 grams of fiber and 5 grams or less of sugar.
• Whole-grain bagel or waffle with peanut butter, a piece of fruit and some milk.
• Oatmeal (make it with milk to add more nutrients) with fruit or almonds.
• An omelet with vegetables added.
• Yogurt with low-fat granola and some fruit.
• Whole wheat crackers with cheese or peanut butter.

If you are skipping breakfast in the hopes of decreasing your calorie intake to meet a weight loss goal you may want to reconsider this strategy. When you begin to skip breakfast regularly you will be so hungry at lunchtime that you may over-eat and are more likely to make unhealthy choices. Eating three well-balanced meals a day will keep your body healthy as well as help keep you energized to make it through your busy schedule.

Resources:

1. Breakfast: How does it help weight control? Mayo Clinic. www.mayoclinic.com/health/food-and-nutrition/AN01119
2. Healthy breakfast: Quick, flexible options to grab at home. Mayo Clinic. www.mayoclinic.com/health/food-and-nutrition/NU00197

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Behind The Scenes of Mardi Gras

Hard to believe that it's already the middle of February – although it sure feels like the middle of winter with the recent (and upcoming) weather – but that means it is almost time for our first signature event of the spring semester. The event, our 14th annual Mardi Gras Celebration, is this Tuesday, February 17 from 8:00 to 10:00 pm in Levine Marketplace.

We have lots of fun planning and executing this event but just what goes into transforming Stetson East into a miniature Bourbon Street? Well...

Our main goal of the event is authenticity. When choosing menu items for the event, we look for recipes that we can produce in our kitchen both effectively – to honor the traditional Cajun recipes of New Orleans – and efficiently – since more than 600 guests are served in just two hours. We love serving classic New Orleans favorites including jambalaya, shrimp étouffée, and catfish po' boys but we also look for creative opportunities such as last year's pairing of traditional andouille sausage with red velvet pancake.

Another important culinary tradition at Mardi Gras is the king cake. Its beginnings are hotly debated by revelers and historians alike (for a brief overview, try this NPR article) but today it is undoubtedly the most famous food of the celebration. With so much tradition in the king cake recipes passed from generation to generation in New Orleans bakeries, we have all the king cakes for our Mardi Gras celebration baked by the award-winning Randazzo's Camellia City Bakery in New Orleans. And yes, those are plastic babies are baked right into the cakes. But don't throw it out! Guests who find the baby in the king cake are said to have good luck for the coming year.

We're excited for next Tuesday's celebration and hope that you'll join us for all the food and fun. You won't want to miss the festive atmosphere, thanks to the New Orleans jazz of the Hot Tamale Brass Band and more than 2,000 strands of beads, or the always-competitive contests where you could win $100 cash right on the spot. Laissez les bons temps rouler!

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6 Ways To Stay Active in College

College life can be extremely busy between classes, work, co-op, friends, and family. Although you may be very busy, you should still find time to include exercise into your daily routine. While you are in college you tend to spend a great deal of time sitting - during class, studying, and researching and typing papers. Whenever possible, you should get up and move! Take a study break and take a 10-15 minute brisk walk. This is also a better idea than reaching for a high calorie snack.

During the winter months, it can be especially difficult to stay motivated to continue to exercise. If you are looking for ways to stay active on-campus, be sure to check out the Northeastern University Campus Recreation website. This website includes information on group fitness classes, intramural leagues, and club sports. There are many barriers as to why people are not physically active. Below are some suggestions from the Mayo Clinic as to how to avoid continuing to let these barriers get in your way of regular exercise!

BARRIER #1: NO TIME TO EXERCISE
It is not always easy, but it is important to set aside time to exercise most days during the week in order to gain the benefits of exercise. Including exercise into your day just might mean changing your daily routine.

• Fit in a short brisk walk during the day. Even if you don't have time for a full workout try to fit shorter spurts of exercise. Even ten minutes of walking spaced throughout the day can offer benefits. Many of you walk across campus throughout the day – just pick up the pace to get your heart rate up!
• Get up a little earlier. While this may sound a bit unreasonable, if your days are packed and the evening hours are just as hectic, try getting up even thirty minutes earlier a few days each week to exercise. Once you've adjusted to early morning workouts, add another day or two to the routine.
• Take the stairs instead of the elevator. Every little bit of movement counts!

BARRIER #2: EXERCISE IS BORING
It is common to become bored with repetitive workouts day after day, especially when you workout alone but exercise doesn’t have to be boring.

• Choose activities you enjoy. You'll be more likely to stay interested if you like what you are doing. Try joining a club or intramural sport on campus!
• Change up your routine. Choose several different activities, such as Pilates, yoga, walking, swimming, jogging, and cycling, over the course of a month to keep some variety while using different muscle groups.
• Exercise with friends. You might enjoy the company while working out as well as the encouragement of others.

Why should you exercise? Being physically active is as important as watching what you eat when it comes to weight loss or weight maintenance. Plus, getting regular physical activity is one of the best things you can do for your overall health. Even a small amount of exercise is better than not exercising at all!

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CALORIES on the Menu

Beginning in December 2015, restaurant menus will have a new look. Along with price and description, you’ll now see calories listed on menus at restaurants, coffee shops, movie theaters and bakeries, among others.

Why put calories on menus?
Most of us eat about a third of our meals away from home. With that in mind, legislation was passed as part of the Affordable Care Act requiring calorie posting on restaurant menus. The of the legislation was to make it easier for us to make informed choices about what and how much we eat while we are out.

Where you will and won’t see calories:
The final rules about which foods in which restaurants will need to display calorie information were released by the FDA recently. In general, we can expect to see calories on foods and drinks that are served regularly at 20 or more locations under the same brand. This includes just about anywhere that serves food ready to eat, such as movie theaters, sports stadiums, coffee shops, and of course restaurants. Chefs’ specials, seasonal dishes or items offered only for a limited time, however, will not be required to have calories listed. Independent restaurants with one or only a few locations and those that move from place to place (trains, planes, food trucks) will not be required to post calories for any of their menu items.

How to use calories on a menu:
Understanding how many calories we take in compared to how many we burn can be valuable in maintaining a healthy weight and active lifestyle. If your day will be very physically active, for example, you will need more calories to keep your energy levels where you need them. On the other hand, if you are going to be sitting most of the day or are trying to lose weight, you will want to eat fewer calories. Comparing calorie levels for foods and drinks can help you make choices that most closely match your needs.

REFERENCES:
1. FDA Menu and Vending Machines Labeling Requirements. http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm217762.htm
Written by Jennifer M. Ignacio, MS, RD.
February 2015

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How Do We Operate During a Blizzard?

After 2+ days of unrelenting snow, winter storm Juno has finally subsided and a sense of normalcy should return to campus tomorrow. We were happy to be able to keep all the hungry students fed – more than 6,300 of you on Tuesday alone(!) – but what exactly goes in to keeping dining locations open during a major snowstorm?

First, we are always looking ahead at weather forecasts for any potential major disruptions, be it snowstorms in the winter or hurricanes in the summer. Once the predictions for 24-30 inches of snow began last weekend, we started loading up on certain items in our daily deliveries from our suppliers. This is the first key to staying open as we were able to continue operating during the storm with all the essential food items we needed, even as our typical daily deliveries were unable to reach us due to the traffic ban.

Secondly, our incredible staff members that were able to reach campus during the storm, either by walking from their homes or staying in local hotels, allowed our operations to run smoothly given all the external factors at play. We are incredibly grateful for the dedication they showed to the University this week and we definitely heard – and passed along – all of your kind words to our staff that you sent in on social media.

Finally, the staff of the University is always an integral part of this process. From working with us on Monday to determine the hours of operation deemed appropriate with this kind of storm to the incredible teams at Facilities and NUPD keeping the roads and sidewalks safe, it is a campus-wide effort that allows us to operate, especially during snowstorms, and we couldn't be prouder of the staff members we work alongside every day.

So finish up that homework you've been putting off for two days and we'll see you back in the dining halls for breakfast tomorrow morning!

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SNOW DAY! And 4 Snowy Food Facts

Hello Huskies! Hope you've been staying safe and warm while enjoying your snow day. Changes to our hours of operation are being posted to our website as well as our Twitter and Facebook pages so be sure to check those out for updates throughout this snowy Tuesday.

With the serious info out of the way, we're here to have some fun too. In between Netflix binge-watching sessions, how about some interesting snow-related food facts?

1. Hostess Sno Balls are actually upside-down Hostess CupCakes
You know them as those pink or white shredded coconut and marshmallow delicacies, but since the 1950s, the inner cakes have been manufactured exactly the same way as their chocolate icing-covered CupCake counterparts.¹

2. Canada is much more than snow
Our snowy neighbor to the north is actually the 5th largest agricultural exporter in the world. Canada also produces 85% of the world's maple syrup so whether you enjoy it on French toast at brunch or spaghetti during Christmas, there's a good chance you have Canada to thank for it.²

3. Ice cream helps drive the U.S. dairy industry
While you may or may not be eating ice cream while trying to stay warm today, this frozen treat is a favorite of dairy farmers across the country. About 9 percent of all the milk produced by dairy farmers in the United States is used to produce ice cream, generating total revenues of $10 billion in 2010.³

4. Commercial ice production is a very real thing
Despite what you saw at the beginning of Frozen, today's commercial ice industry has evolved from the days of slicing and collecting giant ice blocks from frozen lakes. According to the 2002 U.S. census, 426 commercial ice-making companies in the country generated a combined $595,487,000 in shipments that year.⁴

Stay safe everyone!

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What's New in 2015

Happy New Year Huskies!

John from the Northeastern Dining marketing team here with an update on some of the exciting things we have planned for you this year.

If this is your first time visiting our blog – welcome! – but if you are a repeat reader, you may have noticed this fancy new layout that not only looks great but is adaptive to any device size. This is just one example of our marketing team trying to stay on the cutting edge of technology. From designing unique, eye-catching advertisements for our digital screens across campus to introducing new social media channels to our portfolio, we are always looking to stay in touch with you in new ways. And speaking of new social media, you can now follow "nudining" on Snapchat! We’ll be having some fun showing you emoji-filled exclusive looks at Northeastern Dining – and maybe throwing in a contest here and there (…but you didn’t hear that from me).

When it comes to events, spring semester is always a busy one for us. We are still celebrating the Xhibition Kitchen’s 10th anniversary and have some exciting cooking demonstrations that are free and open to the public, including:

• Wednesday, February 4 (12 pm) – From Bean to Cup with Starbucks
• Wednesday, February 11 (12 pm) – The Cabot Creamery Cookbook with Margarita Martinez 
• Wednesday, February 11 (6 pm) – Valentine's Day Baking with Amie Smith 
• Wednesday, March 25 (12 pm) – Life From Scratch by Sasha Martin 
• Wednesday, April 1 (12 pm) – Cake My Day! by Karen Tack & Alan Richardson

And for those of you sticking around for the beginning of the summer semester, or who just live or work in the area, our first-ever summer Xhibition Kitchen cookbook signing is happening on Tuesday, May 12 with April Bloomfield, a James Beard Award winner for Best Chef: New York City and the recipient of a Michelin star at two New York City restaurants: The Spotted Pig and Breslin. And for all you Food Network fans, April also earned the highest score of any single challenger in Iron Chef America history.

With all this new excitement, we can’t forget about our upcoming signature events, including Mardi Gras on February 17, the return of Lobstah Night in March, and Educate Your Palate in April. Finally, be sure to connect with us on Twitter, Instagram, and Facebook to let us know what you think about these events or just to show us what you had for lunch today – we love to see it all!

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New Year’s Resolutions Worth Keeping

While any time is a good time to start a new healthy habit, the start of the New Year seems to be one of the most popular. If one of your goals for 2015 is to become a healthier version of yourself, some well-planned resolutions can help you get there.

Top Healthy Habits

Changing our habits can seem like a big undertaking, but there are many small things that

together can add up to big results. Some of the most popular strategies to improve overall

health include getting enough sleep, starting off the day with breakfast and eating foods that

have been prepared from fresh, whole ingredients. If we look at strategies used by those who

have successfully improved their health, these trends may be headed in the right direction. Of

people who have successfully lost and kept weight off, almost all made changes in both their

eating and exercise habits, with eating breakfast, daily exercise and minimizing television

viewing being among the most popular habits adopted.

How to choose?

When it comes to resolutions, less is often more. Picking one or two changes that you can

stick with long term is a better strategy than making a long list that you give up on before

the end of January. Taking a close look at your current habits is a good place to start when

deciding on the best goals for you. Online tools like Supertracker and apps like MyFitnessPal

or Lose it can give you a quick idea of where you stand with both your food and exercise

behaviors and will give you a way to track how you do with your resolutions. If you need more

personalized advice, speaking to a Registered Dietitian can be very helpful.

How to make your resolution last

Change can be difficult, which is why so many of us give up on our resolutions as quickly

as we make them. Set yourself up for success by making your resolutions easy to keep. If one

of your goals is to eat more vegetables, make sure you have them around you whenever you

are eating. Keep them on hand at home for snacking and cooking, choose to eat at places

that you know offer a variety of delicious vegetable dishes and ask friends for their favorite

veggie recipes.

REFERENCES:

1. “Culture of Wellness 2013” report, The Hartman Group. Available at http://www.hartman-group.com.

2. The National Weight Control Registry. Available at http://www.nwcr.ws/.

Written by Jennifer M. Ignacio, MS, RD.

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