| |
The following are some great links to healthy eating and good nutrition sources on the web.
www.eatright.org (American Dietetic Association)
www.nutrition.gov
www.mypyramid.gov
www.cookinglight.com (Cooking Light Magazine)
www.vrg.org (Vegetarian Resource Group)
Kathleen Zieja, Director of Dining Services
I am pleased to inform you that we have purchased the web-based nutrition component for our dining menus and we hope to have the nutrition information for our menus on our web page by second semester.
As you all know, nutrition is like so many things that we experience in life, a personal choice. We are all bombarded daily with lots of information regarding the latest fad diets, specialty food items or drinks that promote weight loss or wellness guarantees and it is difficult to navigate this information to know what choices one should make. Students live busy lives, study during late hours, have academic and other challenges and these can present additional challenges.
As students thinking about eating in the dining locations, it can be difficult to be mindful of the choices you have to make and how to get balance with any evening snacks you may also have in your house. With so many food choices, and your demanding schedule, there is a strong likelihood of eating too much food and/or eating the wrong foods because you are looking for quick solutions. The following are some suggestions for eating in our dining locations and/or what to purchase for snacks for your room to maintain a healthy lifestyle.
- Eat three meals a day - don't skip breakfast! There are plenty of choices for you at the different dining locations, and you can always make a colorful salad with some protein for a lighter fare.
- Listen to your body - and signs for hunger and fullness.
- Think about your plate and color - think about half of your plate being comprised of fruits and vegetables, and the other half with a starch and lean protein (meat, fish, poultry, tofu, grains).
- Drink plenty of water during the day and at meals - water is so good for replenishing lost fluids, your skin, and your well being.
- Take small portions - you can always go back for more if you are still hungry. Apples and other hand fruit are always available and are a good snack for you!
- Develop an exercise routine - this will not only help your physical body but enhance your mental clarity and attitude. If you can't get to the gym, take a fast paced walk on campus or in the local area; take your bike for a ride. Take advantage of the Get Fit Classes, yoga, swimming, etc. You deserve this time for you!
- Think about healthy snacks for your room - items that are pre-portioned so you won't be tempted to eat the entire bag/box - plain popcorn, pretzels, fruit, yogurt, etc. An occasional piece of chocolate (and think about dark chocolate) is o.k.
- Get enough sleep!
Salad Dressings: regular,
low fat, or fat free (There will always be fat free available at each meal.)
Cottage Cheese: fat-free or low-fat
(check with staff)
Yogurt: Stonyfield, an organic yogurt
with live cultures, available in low fat (banilla, strawberry, plain vanilla), fat
free (plain, vanilla) and whole milk flavors (plain, vanilla)
Pizza & Italian Dishes: made with
part skim milk mozzarella cheese
Tuna: packed in water
Soy Cheese for Vegans: American, cheddar,
mozzarella, and grated parmesan
Creamed Soups: made with 2% milk, not
heavy cream
Coffee: a Guatemalan blend of fair trade, organic & Kosher
coffee
Vegetables: usually steamed with no
added fat (Sustainable vegetables from local farmers are purchased whenever possible.)
Rice & Pasta: a limited amount of
oil added during cooking to prevent sticking but no fat added to the finished product
Cooking Oil: oil used for frying has
no hydrogenated or trans fatty acids
Frozen Yogurt: low-fat (Toffuti Cutie,
Sweet Nothings, and Rice Dream vegan ice cream and/or sorbet available when ice cream
is served.)
Plain Meal Entrée Items: no fat/seasonings
entrées
available as substitutes when these items appear on the menu
Non Meat Protein and a protein item
is available at every lunch and dinner.
Milk: skim milk and 2%, purchased from a local sustainable, family-owned farm -
Guida Farm, New Britain, Ct. For those who cannot drink milk,
Lactaid and Silk Soy Milk are available.
Kelly Stellato, RD, Health Services (ext. 2823) is available for consultation. Students need
a referral and may be seen for weight loss, eating disorders, chronic medical conditions
or diet evaluations. Contact Kathy Zieja,
ext. 2300.
- Eat a variety of foods.
- Watch fat intake. Vegetarian diets can be high in fat
if they contain too much vegetable oil, nuts, margarine, cheese, ice cream or bakery
products.
- If you train regularly at a moderate or high intensity, eat high-protein
plant foods such as tofu, tempeh and legumes one or two times a day.
- Consume several
calcium and iron-rich foods each day. Two to three cups of dark green vegetables
will provide generous amounts of iron and calcium; two to three cups of cooked
dried beans can provide ample iron. One to two servings of fortified soy or rice
milks also contribute to calcium intake substantially.
- Unless you are trying to
lose weight, follow the old rule of eating when you are hungry, choosing low-fat,
high-carbohydrate foods.
Source: Vegetarian Nutrition, a dietetic practice group of The American
Dietetic Association
|
 |
