December Eat Well, Think Better Did you know that with proper nutrition and exercise you could actually perform better on your exams? Take a look at our top brainboosting tips to achieve your best scores yet!
Healthy Holiday Eating
Top tricks and tips to indulge in your favorite holiday foods without loosening your belt.
1. Stock up on healthy snacks. Now is the time to have healthy snacks on hand such as nuts, low-fat cheese sticks, yogurt, fresh fruits and veggies, low-fat popcorn or oatmeal. Try taking your snack break in a different location from where you study to feel reenergized. 2. Avoid sweets and sugary foods. Sugary foods tend to give make you feel great short-term and very sluggish just hours later. If you are craving something sweet, try selecting a high-protein power bar to satisfy your sweet tooth and keep you fuller, longer. 3. Exercise! Studies have shown that short bursts of exercise may increase brain activity and cognitive function. Instead of your third cup of coffee take a 15-minute brisk walk to reawaken yourself.
1. Eat the healthier foods first! Start your meal with a big heaping salad or soup (not the creamy stuff!) before diving into your entrée. Aim to include a well-rounded, colorful plate. 2. Put down the fork in between bites. Pausing between bites can help your stomach catch up to your brain and signal that you’re full. Holidays are a great time to converse with friends and family, but can lead to mindless eating. Put down the fork before chatting away! 3. Stay hydrated (with water)! Juices, punches, and specialty drinks can pack on the calories quickly without providing any nutritional benefits. Be sure to drink plenty of water throughout the day to ensure you aren’t mistaking thirst for hunger.
January What’s in SEASON?
Eat This, Not That butter r
sugar
mashed banana
applesauce
What are the benefits of eating produce in season? -
Seasonal produce can save you money Produce is at its peak, tastes better Increase variety of foods in your diet Supporting local, more sustainable farmers - Avoid contaminates Fruits Apples Oranges Tangerines Grapefruit Lemons Papayas
Vegetables Broccoli Brussels sprouts Cabbage Cauliflower Squash Beets
How to incorporate produce into your diet?
cooking oil
nonfat yogurt
white pasta
zucchini noodles
- Make a hot, vegetable soup - Visit your local farmers market (Once a month at South Campus Dining Service) - Make a fruit and veggie smoothie
February The Heart of Makeover Good Nutrition YourPlate Did you know Heart Disease is the leading cause of death for both men and women?
Start making healthy lifestyle changes today to better protect your heart for the future with these healthful tips!
- Aim for at least 30 minutes of physical activity everyday - Eat a variety of foods from all food groups. The more color the better! - Don’t smoke. Cigarettes greatly increase your risk for heart disease. - Limit alcohol intake. Too much alcohol can cause high blood pressure - Maintain a healthy weight
1. Avoid oversized portions. Using a smaller plate, bowl, and glass can help cut down your portion size. 2. Eat more fruits, vegetables, and whole grains and less white grains, sweetened beverages, and fatty foods. 3. Make half your plate fruits and vegetables. The more color the better! 4. Rethink your drink. Choose water and fat-free or 1% milk instead of sugary beverages and energy drinks. 5. Eat everything in moderation. You don’t have to give up your favorite foods to be healthy. Try and balance unhealthier options with better choices at your next meal.
Dining Survey South Campus Dining is adding a new station! Please rate the following potential new cuisines for our new station from 1 (poor concept) to 5 (great concept).
1. Macaroni Bar 1 (poor concept)
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2. Ramen Noodle Bar 1 (poor concept) 3. Gourmet Burger Bar 1 (poor concept) 4. BBQ Station 1 (poor concept) 5. Breakfast All Day 1 (poor concept) 6. Maryland Cuisine 1 (poor concept)
7. A Taste of Adele’s – featuring items from Adele’s menu 1 (poor concept)
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8. Gyro Station 1 (poor concept)
9. Brazilian Style Steakhouse 1 (poor concept) 10. Tex-Mex Station 1 (poor concept)