If you are looking to eat a healthy diet, it can be done in the dining halls. You are offered a wide variety of foods. The choice is yours. In a healthy diet there is no food you can't eat - unless you have an allergy or it is spoiled! The key is proportion. You want to get most of your calories from foods that are unrefined, low in saturated fat and high in fiber. As long as your activity level burns up your caloric intake, go ahead and have that brownie.

Remember the basics:

At least 2/3 of the food on your tray should be whole grains – whole wheat, oats, rye, barley, brown rice etc.; beans and nuts; fresh fruits; and both fresh and cooked vegetables.
1/3 or less of the food on your tray should be fish, poultry, lean meats, eggs, low fat dairy products.
Choose olive or canola oil for sautéing and dressings.
Eat only small amounts of foods that are highly sweetened (including beverages), contain saturated fat (fatty meats, whole fat cheese, lard, cream, butter) or trans fat (hydrogenated peanut butter, margarine, shortening), contain mainly refined (white) flour, or are fried.
In order to get all the nutrients you need, you must eat a wide variety of foods. So experiment.
Take small to moderate portions. Eat slowly and talk with your friends. If 20 minutes after you start eating you are still hungry, go back for more.

ESKER

In an all you can eat dining situation it's especially important to exercise portion control. Remember most of those foods will be there again tomorrow so you can sample all the foods you like over a week or so instead of all in one meal. Depending on your size and activity level eating just 150 calories more per day (a 12 oz. glass of soda) will cause you to gain about 15 pounds in a year.

Starting off with a small bowl of clear soup from the deli can fill you up with out adding a lot of fat and calories.

Make your own stir fry with mostly vegetables, and add some tofu or meat in a small amount of the canola/olive oil provided. Add as many spices as you like but go lightly on the sauces as they may contain a great deal of sodium.

Stop at the salad bar and fill up on vegetables with a small amount of cheese, egg, meat and dressing. Add garbanzo or other beans, if available. To make it even better use the raw spinach over by the pasta.

At the deli bar remember add lots of fruits and vegetables to small amounts of meat, cheese and yogurt.

Baked potatoes are good for you, but lean towards the vegetable toppings instead of the butter, sour cream or cheese.

Whole wheat and rye breads and unsweetened cereals are available at the breakfast bar. Cooked oatmeal with fruit on top is an excellent choice.

Chicken patties, fresh fruit, turkey dogs, veggie burgers, pasta with meat or nonmeat sauce, cooked vegetables and a vegetarian entrée are available at the Marketplace. Choose the brown rice or wild rice for more flavor and fiber. Try to eat fish once per week, but pass up the butter sauce. Look for the heart logo indicating the dish has <30% of it's calories from fat.

Skim milk or soy milk (available on request), ice water and orange juice are your best bets for beverages.

A small dish of frozen yogurt is a great finish to the meal.

DRUMLIN

Fill up on the soup and salad bar but pass on the sugary items.
Substitute fresh fruit for fries, chips, or breadsticks.
Oatmeal, whole grain unsweetened cold cereal or bagels are great choices for breakfast foods.
Yogurt, string cheese, veggies and dip, or a fruit cup are usually a good option.

Players Grill
Best Options:

The Veggie Griller
Turkey Burger
Grilled Chicken
limit: Fried foods

Tuscan Oven
Best Options:

Pizza with more veggies and less cheese and meat.
Spaghetti with lots of sauce.
limit: Cheese and butter

Bamboo Asian Cuisine
Best Options:

Tofu or chicken rice bowls with extra vegetables
limit: Fried foods, e.g. egg rolls and chow mein noodles.

New York Deli
Best Options:

Clear broth soups
Sub on a whole wheat bun or wrap.
Load up with lettuce, olives, onion, tomatoes, peppers, mustard and pickles.
limit: cold cuts, mayo, butter and cheese.

Skim milk, ice water and orange juice are your best bets for beverages.

Dine on Campus for more information.

EAT 5 A DAY

Eat at least five servings of fruits and vegetables a day for good health and plenty of energy.

What is a serving

6 ounces of fruit or vegetable juice
1/2 cup of cut up fruit
1 piece of fruit
1/2 cup of raw or cooked vegetables
1/4 cup of dried fruit
1 cup of lettuce or spinach

To eat more fruits and vegetables

Add more vegetables to all your soups, stews, stir fry and sandwiches
Drink 100% fruit or vegetable juice
Eat washed raw fruit and vegetables for snacks
Keep dried fruit in your back pack
Buy fresh, frozen, canned or dried fruits and vegetables every time you go to the store
Put fruits and vegetables out where you can see them
Choose fruit based desserts

Trans Fat: The Hidden Fat

We hear a lot of talk these days about saturated fats and unsaturated fats. But have you heard about trans fats?

Food manufacturers make trans fat when they add hydrogen to vegetable oil, making the oil more solid, less likely to spoil, and less greasy tasting. Consequently, many margarines, processed foods, and fast foods contain trans fat. Small amounts of trans fat are also found naturally in some beef and dairy products.

Saturated fats, which is "saturated" with hydrogen, is found in red meat and dairy products as well as coconut and palm oils. It raises your blood cholesterol, increasing your risk for coronary artery disease. The unsaturated fats (monounsaturated and polyunsaturated) contain less hydrogen. These types of fat don't seem to raise your blood cholesterol and and may actually lower cholesterol.

Recent studies suggest that trans fat may be as bad for your heart as saturated fat. Trans fat has been shown to not only raise your "bad" (LDL) cholesterol, but may also lower your "good" (HDL) cholesterol levels.

Here are some tips to help you avoid eating too much of this "hidden fat":

Cook with olive, canola, or other largely unsaturated vegetable oils instead of margarine or shortening.
Choose tub or liquid margarine rather than stick margarine. Stick margarine contains mare trans fat than softer versions.
Try trans-fat-free margarine, such as Promise or Smart Beat brands. Fleishman's trans-fat-free margarine is also low in saturated fat.
Avoid processed pastries and baked goods. These items often contain hydrogenated oils. Read the food labels
limit your intake of commercially fried foods, such as French fries, chicken wings, and batter-dipped items. Restaurants often use hydrogenated oils to fry their food.
Look for snack items that are trans fat free. Such products include Barbara's Chocolate Chip Crisp Cookies and Hain Stone Ground Whole Wheat Crackers.
Eat more fruits and vegetables and less meet and high-fat dairy products.
Lower your total fat intake to less than 30 percent of your total calories. By lowering the total amount of fat you eat, you will likely lower the amount of trans fat in your diet.

Source: "Trans fat: The Hidden Fat," by Amber A Burg, RD, Food & Fitness: Build a Healthy lifestyle, American Dietetic Association, http://www.eatright.org Reprinted by permission.

Grocery Shopping Tips

Don't go shopping hungry.
If you are shopping right before a meal eat a small snack first.

Make a list and stick to it.
Most of our impulse buys are not healthy. A reasonable exception is a sale on a healthy food you normally buy. Don't linger and invite temptation. Go in purchase off your list and get out.

Read labels
First figure out how many servings are in that package. Compare that with how much you usually eat. Then you can analyze the amount of saturated fat, sugar, sodium, fiber etc. (see back) Next look at the ingredients. They are in descending order. (the main ingredient is listed first). limit animal fat, hydrogenated fat, topical oils, sugar, evaporated can juice, high fructose corn syrup, refined enriched flour. The ”energy” in energy bars or drinks is usually some form of sugar.

Concentrate on the outside walls
This is where you will find most of the whole foods –vegetables, fruit, meat, dairy, fish, and poultry. Baked tofu (in the refrigerated case).is similar to baked chicken in texture and comes in many delicious seasonings – Italian, Asian, BBQ etc. It is ready to just chop up and add to a stir fry, stew, chili or casserole. Plain tofu is better for smoothies or dips.

Choose 100% whole grain bread, cereal, pasta and other (brown rice, barley etc.)
Instant oatmeal is only a few seconds faster in the microwave but has less fiber than regular and you won't feel full as long. Flavored oatmeal packets not only have less fiber but also lots of added sugar.

Prepared foods
Canned and bagged tuna, salmon and crab are easy to eat straight or add to recipes. Several varieties of canned beans are available, just drain and rinse. Canned tomatoes are best when U.S. tomatoes are not in season. Look for the low fat, low sodium soups, stews, and spaghetti sauce.

Frozen foods
Fruits and vegetables are best frozen when U.S. varieties are not in season. Vegetables come bagged, precut and in interesting mixture. Frozen fruit is best bagged in pieces and not in syrup. Carefully read the labels of all frozen dinners to find the healthiest for you.

Buy only small packages of those foods you are trying to limit (chips, candy etc.)

Beware the check out and special displays.
They are often high calorie, high saturated and trans fat and high sugar.

2005 Dietary Guidelines for Americans - Key Recommendations for the General Population

Weight Management

To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended.
To prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activity.

Physical Activity

Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight.
To reduce the risk of chronic disease in adulthood: Engage in at least 30 minutes of moderate-intensity physical activity, above usual activity, at work or home on most days of the week.
For most people, greater health benefits can be obtained by engaging in physical activity of more vigorous intensity or longer duration.
To help manage body weight and prevent gradual, unhealthy body weight gain in adulthood: Engage in approximately 60 minutes of moderate- to vigorous-intensity activity on most days of the week while not exceeding caloric intake requirements.
To sustain weight loss in adulthood: Participate in at least 60 to 90 minutes of daily moderate-intensity physical activity while not exceeding caloric intake requirements. Some people may need to consult with a healthcare provider before participating in this level of activity.
Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance.

Adequate Nutrients within Calorie Needs

Consume a variety of nutrient-dense foods and beverages within and among the basic food groups while choosing foods that limit the intake of saturated and trans fats, cholesterol, added sugars, salt, and alcohol.
Meet recommended intakes within energy needs by adopting a balanced eating pattern, such as the U.S. Department of Agriculture (USDA) Food Guide or the Dietary Approaches to Stop Hypertension (DASH) Eating Plan.

Food Groups to Encourage

Consume a sufficient amount of fruits and vegetables while staying within energy needs. Two cups of fruit and 2½ cups of vegetables per day are recommended for a reference 2,000-calorie intake, with higher or lower amounts depending on the calorie level.
Choose a variety of fruits and vegetables each day. In particular, select from all five vegetable subgroups (dark green, orange, legumes, starchy vegetables, and other vegetables) several times a week.
Consume 3 or more ounce-equivalents of whole-grain products per day, with the rest of the recommended grains coming from enriched or whole-grain products. In general, at least half the grains should come from whole grains.
Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products.

Food Safety

To avoid food borne illness:

Clean hands, food contact surfaces, and fruits and vegetables. Meat and poultry should not be washed or rinsed to avoid spreading bacteria to other foods.
Separate raw, cooked, and ready-to-eat foods while shopping, preparing, or storing foods.
Cook foods to a safe temperature to kill microorganisms.
Chill (refrigerate) perishable food promptly and defrost foods properly.
Avoid raw (unpasteurized) milk or any products made from unpasteurized milk, raw or partially cooked eggs or foods containing raw eggs, or raw or undercooked meat and poultry, unpasteurized juices, and raw sprouts.

Fats

Consume less than 10 percent of calories from saturated fatty acids and less than 300 mg/day of cholesterol, and keep trans fatty acid consumption as low as possible.
Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.
When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free.
limit intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in such fats and oils.

Carbohydrates

Choose fiber-rich fruits, vegetables, and whole grains often.
Choose and prepare foods and beverages with little added sugars or caloric sweeteners.
Reduce the incidence of dental caries by practicing good oral hygiene and consuming sugar- and starch-containing foods and beverages less frequently.

Sodium and Potassium

Consume less than 2,300 mg (approximately 1 teaspoon of salt) of sodium per day.
Choose and prepare foods with little salt. At the same time, consume potassium-rich foods, such as fruits and vegetables.

Alcoholic Beverages

Those who choose to drink ALCOHOLIC beverages should do so sensibly
ALCOHOLIC beverages should not be consumed by some individuals,
ALCOHOLIC beverages should be avoided by individuals engaging in activities that require attention, skill, or coordination, such as driving or operating machinery.

Eat Your Favorite Foods, But Cut The Calories!

Pizza Hut: 1 slice of pizza
Meat Lover's Stuffed Crust = 29 grams of fat and 543 calories
(48% of calories from fat)

Pepperoni Lover's Hand tossed = 11 grams of fat and 250 calories
(39% of calories from fat)

Veggie Lover's Thin n Crispy = 7 grams of fat and 190 calories
(33% of calories from fat)

McDonald's: 1 sandwich
Big Mac = 34 grams of fat and 590 calories
(52% of calories from fat)

Cheeseburger = 14 grams of fat and 330 calories
(38% calories from fat)

Hamburger = 10 grams of fat and 280 calories
(32% calories from fat)

Starbucks: 1 Tall 12 oz. drink
Chocolate Brownie Frappuccino with whipped cream = 15 grams of fat and 370 calories (36% calories from fat)

Caffe Mocha with whipped cream, non fat milk = 11 grams of fat and 280 calories (35% calories from fat)

Cappuccino- nonfat milk = 0 grams of fat and 80 calories
(0% calories from fat)

How much is one serving?

A deck of cards = 1 serving of meat, poultry or fish

4 dice = 1 serving of hard cheese

A golf ball = 1 serving of shredded cheese

A light bulb = 1 serving of broccoli or cauliflower

A baseball = 1 serving of round fruit

A computer mouse = 1 serving of rice or pasta

A CD = 1 serving of pancakes

BYOL - Bring Your Own Lunch

Bringing your own lunch or breakfast or dinner for that matter can be faster, cheaper and healthier than eating out everyday. Once you get into the habit of shopping for and packing your “to go” meal, it is quite easy.

First assess your situation.

Can you keep the food cold? If you don't have access to a refrigerator, purchase an insulted bag with a removable container you can freeze in your freezer and then place it inside the bag everyday to keep your meal cold. If you can't do that, make sure you only pack food that is stored at room temperature.

Can you warm the food up before you eat? If you don't have access to a microwave or hot pot, then only pack food that you enjoy eating cold or at room temperature.

Will you be sitting down to eat at a table or eating on the run? If you can sit and eat your options are much greater (don't forget to pack utensils). Some foods like sandwiches, raw fruits and vegetables can easily be eaten on the go or while standing in line.

Now that you know your situation start choosing foods you love that are good for you. If you are saving money by bringing your own meal you can bank the change or decide to buy higher quality groceries with the difference. Maybe you can afford whole grain bread fresh from the bakery, gourmet salad greens, fresh herbs, a little smoked salmon, fresh pesto, gourmet olives or fruit out of season.

Here are some ideas to get you started:

Clear broth soups with lots of vegetables
Left overs
Salads including cheese, eggs, meat or tofu and an olive oil dressing
Low fat frozen entrees
Cheese cubes and fruit slices
Yogurt
Wraps around your favorite veggies and a little meat, cheese or hummus
Small bagels and peanut butter
Cottage cheese
Whole grain crackers
Dried fruit
Vegetable or all fruit juice
Pouches of tuna or salmon
Flavored baked tofu
Cut up veggies and dip
Single bite size dark chocolate

Enjoying Delicious Whole Grains

Whole grains are complete. The nutritious and flavorful outer layer has not been removed to create refined grains. The valuable fiber, vitamins like E and minerals like magnesium, which have been linked to cancer and heart disease prevention are still there. I think the best reason to eat them is that they taste so much better.

Because they are complex carbohydrates, it takes longer for your body to digest them. The wonderful benefit of that is that you stay full longer and you blood sugar levels stay more even. This is a natural way to lose or maintain weight.

When purchasing bread or pasta products, don't rely on the description or the color of the product. Read the ingredient list. Don't be fooled. Wheat flour is usually just refined or enriched flour made from wheat, not a whole grain. Carmel color can make the product brown. Look for whole wheat, whole rye, whole oats etc. as the first or second ingredient Also check the fiber content on the nutrition facts panel. Look for at least 3 grams of fiber per serving.

Breads made from whole grain flour products are good but whole grains themselves are even better. Try eating some of these everyday: amaranth, barley, brown rice, buckwheat (kasha), bulgur, millet, old fashioned oats, popcorn (without butter), quinoa, or wheat berries.

Try this recipe for Warm Bulgur Salad with Chicken
or this recipe for Asian Pilaf

Healthy Holiday Meals

Healthy U, Issue 6, Nov. 2005

There are many choices available for healthy holiday meals. Here are some best bets offering better nutrition and fewer calories:

Beverages - apple cider, herbal teas in fruit flavors, sparkling water
Appetizers - raw vegetables with low fat dip or salsa, pita slices with hummus, bagel chips with cranberry spread. (Recipes)
Meat - white meat roasted turkey, lean boneless ham
Vegetables - green beans with toasted almonds on top, baked squash drizzled with olive oil and sprinkled with nutmeg
Stuffing - whole grain stuffing with dried fruit or vegetables or nuts addd and cooked outside the bird
Potatoes - sweet potatoes baked and topped with applesauce or mashed with skim milk
Gravy - low fat canned varieties with canned mushrooms added
Dessert - pie with only one crust, low fat whipped topping or frozen yogurt, fruit baked with oatmeal crisp topping like the following recipe.

PEARS 'N APPLE CRISP WITH CRANBERRIES

Ingredients:
4 medium almost-ripe pears
4 medium crisp apples
1 cup dried cranberries
3 T. water
1 lemon, juice and grated peel
1 cup brown sugar, divided into 2 portions
1 tsp. cardamom, divided into 2 portions
1/2 cup old fashioned oats
1/2 cup whole wheat flour
2 T. butter

Preheat oven to 375°F and place oven rack in middle position.
Peel pears and apples, cut into quarters and core. Cut into large dice and place in lightly greased, shallow baking casserole. Sprinkle evenly with cranberries and water.
Remove peel from lemon and reserve juice. Sprinkle grated peel over fruit mixture.
Combine one half the brown sugar and with one half the cardamom and sprinkle over fruit.
Meanwhile, combine rolled oats, flour, and remaining sugar and cardamom in medium bowl. Add butter and work with a fork until mixture is well-blended butter and crumbly. Add lemon juice and mix thoroughly. Sprinkle evenly over entire fruit mixture. Place in hot oven and bake for 45 minutes.

Serves 8

Getting the Most from Spinach

Healthy U, Issue 6, Nov. 2005

Spinach is a health-promoting powerhouse among fresh leafy greens. It ranks second behind kale in total health-promoting carotenoids and folate and third in total antioxidants behind garlic and kale.

But spinach and other leafy greens lose their nutritional value the longer they stay refridgerated. A recent study led by Penn State University associate professor of food science Luke LaBorde, PhD, found that fresh spinach stored at refrigerator temperature of 39 degrees lost over half of its folate and half of its carotenoids after eight days. Nutrients were lost at a faster rate as the temperature increased.

To get the most nutrients out of fresh spinach, keep it refrigerated and use as soon as possible after you purchase it.

If spinach cannot be eaten soon after picking, a better option is to use frozen or canned spinach according to LaBorde. Canned and frozen spinach retains more vital nutrients than fresh spinach stored several days in the refrigerator.

Source: Journal of Food Science, December 2004.

This site is not meant to replace the advice of a health care or counseling professional. You should not rely on any information on these pages, or information generated for you by this site, to replace consultations with qualified professionals regarding your own specific situation. Some links take you to a source outside of UHCS. The owners of that site, not UHCS, are responsible for the content.

Last Updated: 06/22/09