Published on February 7, 2008
Food for: Food for Thought:: Thought: Nutrition: Nutrition at ‘NOVA: at ‘NOVA Slide 5: 10 Super Foods You SHOULD Eat 1 Oranges Great tasting and rich in vitamin C, folic acid, and fiber! 2 Broccoli Lots of vitamin C, carotenoids, and folic acid. Slide 6: 3 Sweet Potatoes One of the best vegetables you can eat! Loaded with carotenoids, vitamin C, potassium, and fiber. 4 Cantaloupe A quarter of a cantaloupe provides almost as much vitamin A and C as most people need in an entire day! 5 Kellogg’s All-Bran Original or Post 100% Bran A ½ cup serving gives you about 1/3 of the fiber you need each day to reduce the risk of constipation, diverticulosis, and heart disease. Slide 7: 6 Whole Grain Bread It’s higher in fiber and vitamins than enriched white bread or “wheat” bread. Also look for whole grain crackers, like Nabisco Triscuits. 7 Fat-free (Skim) or 1% Milk Excellent source of calcium, vitamins, and protein with little or no artery-clogging fat & cholesterol! 8 Fatty Fish The omega-3 fats in fish, especially fatty fish like salmon, swordfish, and rainbow trout, can help reduce the risk of sudden-death heart attacks. Slide 8: 9 Beans Inexpensive, low in fat, and rich in protein, iron, folic acid, and fiber. 10 Spinach or Kale Loaded with vitamin C, carotenoids, calcium, and fiber! Slide 9: Tips to Design a Healthy Plate Use one plate instead of a variety of salad plates and bowls. Start by loading half of your plate with fruits and veggies… then add your entrée. Slide 10: Healthy Snack Tips: Keep healthy snacks in your room to avoid bad nutrition from grazing and stress-related eating. Chew gum or a have a crunchy snack (granola, carrot sticks, pretzels) if you are a study-snacker. Get 8-10 hours of sleep each night! When you’re tired, your body releases hormones that affect your metabolism and make you crave unhealthy foods. Slide 11: Look for Healthy Cat options in the dining halls! These menu items contain LESS THAN 30% CALORIES FROM FAT And are available daily at lunch and dinner. Slide 12: Maximize Your Ability to Study by Mixing Proteins, Carbohydrates, and Fats… High Carbohydrate snacks like crackers, cookies, candy, chips, pretzels, bagels and pasta will give you immediate energy, but when eaten alone can lead to an energy drop later on. Adding in protein will help keep you “perkier”. A little healthy fat will also help stabilize your energy. Slide 13: Energy Packed Favorites That Taste Good and are Good for You! Cottage Cheese with fresh fruit Cheese and crackers Peanut butter, crackers and milk Low-fat cheese stick and fresh or dried fruit Baked tortilla chips with bean dip or hummus Ham, turkey or roast beef sandwich Tuna and crackers or tuna sandwich Chicken or egg salad sandwiches made with light mayonnaise and whole wheat bread Slide 14: Easy No-Cook Meals Breakfast Banana, peanut butter, and skim milk. Instant oatmeal prepared with skim milk, and high calcium orange juice. Bagel with peanut butter, and skim milk. Slide 15: Lunch Turkey and cheese wrap with lettuce, tomato and dressing, Sun chips, grapes and water. Hummus sandwich on pita bread with lettuce and tomato, Triscuits, yogurt with added fresh fruit, and water. Grilled chicken sandwich with lettuce and tomato, fruit smoothie, and unsweetened iced tea. Slide 16: Dinner Lentil soup, salad with lite dressing, microwaved sweet potatoes, and water. Pasta with tomato sauce topped with grilled chicken, broccoli (with cheese sauce if desired), multi-grain bread, and lite ice cream or frozen yogurt. Bean & cheese burritos, squash, yogurt topped with pears and almonds, and water. Slide 17: E-Z Recipes for the Residence Hall Eggs Eggs can be scrambled in the microwave and used to add protein to your meals. To reduce the cholesterol in eggs, substitute 2 egg whites for 1 whole egg, or use egg substitutes like Egg Beaters or Better ‘N’ Eggs. Slide 18: Burritos You can make them better than Taco Bell! Spread a layer of refried beans on a flour tortilla. Sprinkle with cheddar cheese. Roll into a burrito, tucking in the bottom and the top, Cover with a paper towel or napkin and heat in the microwave. Serve with salsa. Oatmeal Add cottage cheese or part-skim ricotta cheese to instant oatmeal for an extra protein boost! Slide 19: On the Move? Try These Grab and Go Foods! Proteins Yogurt or Cottage Cheese Beef Jerky Low-fat Cheese-sticks “Instant” low-salt soups Trail Mix Nuts Peanut Butter Sunflower or Pumpkin seeds Energy Bars Fruits & Vegetables Fresh or dried fruits Applesauce Juice boxes Baby Carrots Celery Sticks Cherry Tomatoes V-8 juice Carbohydrates Wholegrain bagel Whole wheat or raisin bread Flavored Rice Cakes Light Microwave Popcorn Baked Chips Pretzels Granola Bars Graham Crackers Oatmeal or Peanut Butter Cookies Slide 20: Your Body Needs Food Every 3-5 Hours for Sustained Energy Throughout the Day!!! Slide 21: Carb-Free is crazy! Eating small frequent meals that include Carbs Keeps your blood sugar & brain Chemicals in check. Your Body Requires at least 50-100 grams of carbohydrates per day! Slide 22: Glucose is the only fuel that your brain cells, nerve cells, and developing red blood cells can use. You need to consume carbs to produce enough glucose for the brain to function. 10 Reasons to Avoid a Low-Carb Diet:: 10 Reasons to Avoid a Low-Carb Diet: Increased Risk of Heart Attack Gout Poor Long Term Weight Control Kidney Stones Blood Pressure Rises with Age Reduced Athletic Performance Osteoporosis Increased Risk of Cancer Fainting Keto Breath (a cross between nail polish and overripe pineapple) What Does Good Nutrition Do For You TODAY?: What Does Good Nutrition Do For You TODAY? Good Nutrition Helps You… Avoid Getting Sick Prevent Unnecessary weight gain or loss Have more energy Have a better work-out Feel better about your eating Prevent future health problems Add variety to your eating Slide 25: Tips from ‘Nova Nutritionist, Jessica Pellicciotta Keep a regular meal schedule. When you skip meals, you tend to snack more heavily throughout the day. Try to eat something every 3-4 hours. Try a new food every day. Keep fresh fruit in your room for snacks. Eat slowly. Try to take 20 minutes to eat your meal! To stay satisfied longer between meals eat carbohydrates and proteins together (i.e. cheese and crackers or peanut butter and an apple). Limit caffeine to 16 fl oz per day. Eat fried foods in moderation. Drink 8 or more glasses of water a day. Eat breakfast. Consume 2-3 servings of dairy a day. Take a multivitamin. Watch portion sizes.