FYUL: Anti-Inflammatory

FYUL is a program focused on making it easy for you to find foods that are embedded with health benefits also known as functional foods that are important to your personal lifestyle!

Anti-Inflammatory: Foods made with antioxidant ingredients that may help prevent and relieve inflammation

Choose foods to fight inflammation!

When foreign substances (allergens, chemicals, viruses, bacteria, etc.) enter the body, it will often trigger the body to reject and fight against it. In this instance, the body is reacting and this creates inflammation within the body. When thinking about this time of year we want to make sure that we are reducing our risk for illnesses, especially during finals and upcoming holidays!

Many people will turn to medication and/or supplements to combat inflammation and/or reduce their risk of illness this time of year. However, these may not be necessary as the foods we eat may help reduce inflammation. Researchers are still trying to determine the actual specifics, but what we do know is that eating a well-balanced diet of fruits, vegetables, whole grains, healthy fats, plant proteins and/or lean animal protein will help keep your immune system healthy.

The following foods are considered anti-inflammatory

• Fruits such as strawberries, blueberries, cherries, apples, and oranges
• Vegetables such as tomatoes, spinach, and kale
• Omega-3 fatty acids that are found in flaxseeds, walnuts, salmon, tuna
• Healthy fats such as olive oil

It is important to note that certain foods may increase inflammation, such as highly processed foods and fried foods. Therefore, you would want to limit these foods.

So when you are studying for finals reach for a snack of an apple, orange, strawberries or blueberries to try to stave off viruses this season! And of course, work on getting adequate rest and sleep as that is important during finals and it has also been shown to help reduce inflammation!

Resources:

1. What is an Anti-Inflammatory Diet. Accessed December 5, 2019 https://www.eatright.org/health/wellness/preventing-illness/what-is-an-anti-inflammatory-diet
2. Foods that fight inflammation.  Accessed December 5, 2019 https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

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FYUL: Sustained Energy

FYUL is a program focused on making it easy for you to find foods that are embedded with health benefits also known as functional foods that are important to your personal lifestyle!

Sustained Energy: Foods that combine lean protein, good fats and fiber to create the right nutrient balance to sustain energy

When choosing cuisine consider foods that provide a feeling of fullness as well as satisfaction. Choose items with taste and that you feel good about eating. Feeling good about your choice(s) does not mean that you made the “healthy” choice or the “right” choice or the food you “should” choose.  It means that you picked the items that have flavor and provided a feeling of fullness in a comfortable way.

When we choose foods we enjoy and eat them until we are satisfied then we are more likely to provide ourselves with sustained energy throughout the day. This will help you continue on with your day by being productive in school, work, exercise or sports.

In order to provide yourself with sustained energy you should think about balance. It’s important to incorporate cuisine from various food groups - protein (plant or animal), whole grains, fruits and vegetables, and fats. When you make balanced choices then you are more likely to feel satisfied with your meals and snacks.

Consider eating meals and snacks throughout the day (and avoid skipping) that incorporate at least 2-3 food groups listed:

Protein

• Yogurt
• Milk
• Nuts
• Peanut butter or another nut butter
• Chicken, turkey, ham, cheese, tuna, hummus

Grains/Carbohydrates

• Whole grain bread
• Pita bread or a wrap
• Rice
• Pasta
• Crackers, pretzels, graham crackers, whole grain cereal

Fruit

• Apple
• Orange
• Banana
• Peaches
• Berries (strawberries, blueberries or raspberries

Vegetables

• Carrots
• Avocado
• Cucumbers
• Broccoli
• Salad (lettuce, carrots, tomatoes)

Sample snacks

• Apple with cheese or peanut butter
• Cucumber and hummus
• Cereal with milk
• Graham crackers and peanut butter or almond butter

Sample meal

•  Peanut butter, banana on 2 pieces of bread with a cup of milk
• Turkey, cheese, avocado, lettuce, tomato on a wrap with an apple

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FYUL: Protein Packed

FYUL is a program focused on making it easy for you to find foods that are embedded with health benefits also known as functional foods that are important to your personal lifestyle!

Protein Packed: Foods that include carbohydrates and protein that give muscles the fuel they need to recover after working hard.

To achieve peak performance during a workout it is important to consume a healthy well-balanced diet most days. A diet that provides a variety of foods can provide you with all of the necessary nutrients your body needs. Something very important when it comes to working out and building lean body mass is replenishing the fuel you used during the workout.

Consider this, protein is not a major fuel source during physical activity (carbohydrates are the major fuel source during a workout), however, protein is extremely important for recovery and is needed for muscle growth and repair! Most active individuals need slightly more protein than a less active person.
When you are training be sure to consume adequate protein, but always back it up with adequate carbohydrates to ensure adequate muscle repair.

After workout/recovery snacks are extremely important and these snacks should be consumed within about 30 minutes after an intense workout. Recovery snacks should contain about 45- 50 g of carbohydrates and 10-15 g of protein to promote muscle protein synthesis (i.e., repair and build up muscles).

Here are a few examples to meet your carbohydrate and protein needs:

• Milkshake or yogurt/fruit smoothie (1 cup)
• A large bowl of cereal with milk (~ 1- 2 cups)
• 2 small cereal bars + fruited yogurt
• 2 cups flavored milk (chocolate, vanilla, or strawberry)
• 2 slices of toast with 2 eggs
• 2 slices of toast/bread with 2 ½ Tbsp peanut butter or lean turkey or ham
• 1 large banana and 2 ½ TBSP peanut butter
• 2- 4 full graham cracker sheets with Greek yogurt or 1 cup of milk

Convenience vs. Whole Foods:

• Energy bars are great when you are on the go!
• Choose energy bars that contain carbohydrates, protein and fat.
• Look for high-quality protein sources- from milk (casein and whey), egg, or soy.
• Limit intake of bars with trans fats (partially hydrogenated oils) or saturated fat (palm oil)
• Keep in mind that It is important to choose whole foods before supplements whenever possible
• Compare the cost of supplements (protein powders) with the cost of foods (protein-rich foods) with similar nutritional value

When it comes to working out, think of food as fuel and aiding in building and repairing muscles.  Make it a goal to consume meals and snacks containing a balance of protein, carbohydrates and fats throughout the day!

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FYUL: Heart Health

FYUL is a program focused on making it easy for you to find foods that are embedded with health benefits also known as functional foods that are important to your personal lifestyle!

Heart Health: Foods that are packed with Fiber and Heart Healthy Fats

Choosing foods that will benefit your heart is always a good idea! If you choose foods that are in their whole form such as fruits, vegetables, whole grains, fish, nuts, beans, lean meats then you are taking the right steps. If you are not there yet it is not too late to make some small changes to make a positive impact. Keep in mind that while we can make choices about the foods we eat- we cannot choose or change our family health history or age, but that does not mean that you should not implement heart-healthy food choices!

Here are some tips to get you started!

• Choose nutrient-dense foods that are also a good source of fiber and antioxidants that have a protective effect on cells in the body. Nutrient-dense foods will also provide many other vitamins and minerals. Including whole grains (cereals, rice, pasta, and oatmeal), fruits, and vegetables at meals and snacks will help accomplish this.
• Choose foods that are rich in omega-3 fatty acids because that will help with reducing inflammation in the body. Consider incorporating foods such as wild salmon, tuna, flaxseeds/flax meal, and walnuts to have this benefit.
• Choose oils that are high in mono- and poly-unsaturated fats as these are good for your heart. You can find the best sources among olive oil, nuts, avocados, sunflower and safflower oils. Limit your intake of trans fats and saturated fats that are found in many processed foods (crackers, cookies and other packaged baked goods). Also keep in mind that although coconut oil may taste good and add flavor, use this tropical oil in moderation as it is high in saturated fat. Saturated fats have been found to raise blood cholesterol levels, therefore this can be harmful over time. 

Making heart-healthy choices is important at any age. It does not mean you have to remove foods you love, it simply means adding nutrient-rich foods into your day! The good news is that it includes treats such as dark chocolate, which is rich in antioxidants!

Here is a recipe that is a great way to start your day with heart healthy option. This is also a great snack option!

Overnight Oats

• ½ cup Quaker Oats
• ½ cup lowfat milk or a milk substitute
• ½ cup Greek yogurt (plain or vanilla)
• ¼ cup blueberries, raspberries or peaches
• 1 TBSP honey

Add Quaker Oats to your container, pour in milk, and add in fruit and Greek yogurt. Top with honey before refrigerating

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FYUL: Recovery

FYUL is a program focused on making it easy for you to find foods that are embedded with health benefits also known as functional foods that are important to your personal lifestyle!

Recovery: Foods that include carbohydrates and protein that give muscles the fuel they need to recover after working hard

Whether you are an athlete who is part of a team on-campus or you are working out as part of your daily routine. It is important to consider recovery (post-workout) nutrition. The amount of food and beverages that you need after a workout will vary slightly depending on different factors such as intensity, length, hot or cold temperatures. One thing for sure is that your body is most responsive to the nutrients provided within the first 30 minutes after exercise.

So what does that mean? Well, it means that if you are heading to breakfast lunch or dinner following a workout you are covered. If you are rushing off to get to class or co-op and time is limited then a snack is needed! A recovery meal or snack should include about 50 g carbohydrate + 10-20 g protein (including both carbohydrates and proteins will promote a more efficient muscle protein synthesis to aid in building and repairing muscles).

In order to meet these nutrient recommendation, you would need to consume at least something similar to the following examples.

Breakfast:

• Two eggs, 2 slices of whole grain toast with butter and a piece of fruit
• Greek yogurt (6 oz.) with granola (¼ -½ cup) and a piece of fruit

Lunch:

• Salad (2 cups) with chicken (2-3 oz.), tofu ½ cup or beans ¼ -½ cup with whole grain bread or roll, quinoa, or whole wheat pasta (at least a ½- 1 cup) and salad dressing. 
• Peanut butter and honey or preserve on whole grain toast with 1 cup of milk

Dinner:

• A lean hamburger (3 oz.) with lettuce and tomato on a bun, a side salad with dressing, and a yogurt parfait
• Grilled chicken breast (3 oz.), baked potato with butter,  and 1 cup vegetables

Snacks:

• Yogurt and fruit smoothie (1 cup)
• Medium- large bowl of cereal with milk (1-2 cups)
• 1- 2 small cereal bars + fruited yogurt or milk
• 2 cups of flavored milk 
• 2 slices of toast/bread with 2 ½ Tbsp peanut butter or lean turkey or ham
• 1 cup of dry cereal or pretzels with ¼ cup nuts

Hydration
Before, during and after exercise drink water to ensure that you are well hydrated. Keep in mind that greater than 2% of body water loss can compromise overall exercise performance and cognitive function.

Urine color indicates hydration status, and it should be a pale yellow color. During a workout that is about 90 minutes or longer, you may need to include an electrolyte/carb beverage to aid in hydration, but water should still be part of the hydration plan throughout the duration of exercise.
If you would like more information on determining your own individual needs, please contact UHCS to set up a time to meet with the dietitian on-campus.

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