Sometimes a Vending Machine is my only food option for a quick snack. What can I Choose?

At college it seems that every building, every library, and every hallway is stocked with a vending machine. So when you’ve got those afternoon hunger pangs or need a late-night studying boost and there’s only a vending machine available- what should you choose?

Here are some great options suggested by the American Dietetic Association:

1. Small bag of pretzels, peanuts, almonds, or trail mix

2. Fat-free or reduced-fat popcorn

3. Whole-wheat crackers with peanut butter or cheese

4. Whole-grain granola or cereal bars

5. Graham or animal crackers

6. 100% fruit or vegetable juice

7. Fresh fruit

8. Dried fruit such as raisins, cranberries, or apricots

9. Microwavable soups or oatmeal

To find out more information on Smart Snacking and Healthy Eating visit the American Dietetic Association website at www.eatright.org

Happy Nutrition Month!

Keep it Healthy,

Ms. College Foodie

What to Eat for Your Age Group?

Hi everyone!

Sorry for my lack of posts recently- I’ve been sick and had 3 midterms within one week!
But I’m Back!!

Anyways, on the Today Show Friday morning there was a great segment by Joy Bauer, a famous dietitian in New York, about what foods to eat for your age group.

Joy Bauer on the Today Show

Our college age group- the 20’s- is most known for our pizza, coffee, and alcohol habits. But Joy Bauer would like us to include these 3 other foods into our diet:

1. SKIM LATTE: Bet you weren’t expecting this to be one of them. Joy suggests swapping your typical coffee addiction for a nice skim latte. With the skim latte, not only do you get the caffeine kick you need to get through all your studying, but you also get a big boost of calcium from the skim milk. During our 20’s, our bones are still growing and us college students need all the calcium we can get.

2. OATMEAL: Most of the cereals that college students are consuming not only for breakfast but also for lunch and dinner, are loaded with sugar and most of the time lack any fiber or protein. Joy says to choose oatmeal for a quick, satisfying jolt of whole grains in the morning. It only takes seconds to make in the microwave.

3. SPINACH: Joy wants college students to be getting spinach into their diets as it is one of the most nutrient dense veggies out there. Spinach is easy to incorporate for the college student as you can buy the leaves in convenient, ready-to-use-sacks and just add them to sandwiches, soups, salads, or on top of burgers.

To find out what to eat for your 30’s, 40’s, 50’s, and + read the article or view the actual segment of Joy Bauer on the Today Show using the link below:

http://today.msnbc.msn.com/id/35934966/ns/today-today_health/

Happy Nutrition Month!

Keep it Healthy,

Ms. College Foodie

National Nutrition Month- March 13, 2010

Fun Nutrition Fact #13:

Looking for a new fruit to try? How about an Asian Pear? One serving has over 4 grams of Fiber! I love them! They are so sweet and delicious!

Source: USDA Nutrient Database

Happy Nutrition Month!

Keep it Healthy,

Ms. College Foodie

National Nutrition Month- March 12, 2010

Fun EXERCISE Move:

Thought I’d switch it up today and give a fun, exercise move that I like to work into my routine. It’s called the Runner’s Lunge. After doing a few reps of these lunges with a dumbbell you bet my legs are sore

To see a demonstration of this exercise move visit Sparkpeople.com and click on exercise demos or see the following link:

http://www.sparkpeople.com/resource/exercises.asp?exercise=115

Happy Nutrition Month!

Keep it Healthy,

Ms. College Foodie

National Nutrition Month- March 11, 2020

Fun Nutrition Fact #11:

1 Sweet Potato (5″ long) has 3.9 g of dietary fiber, 39 mg of calcium, and 438 mg of potassium.

Source: USDA Nutrient Database

Happy Nutrition Month!

Keep it Healthy,

Ms. College Foodie

National Nutrition Month- March 10, 2010

Fun Nutrition Fact # 10:

Today is an even more special day during March! Not only is it National Nutrition Month, but it is also the 3rd annual Registered Dietitian Day! The American Dietetic Association sponsors this day to commemorate the dedication of RDs as “advocates for advancing the nutritional status of Americans and people around the world.”

www.keystonenutrition.ca/

And in honor of this very special day, I will clear up the confusion about the difference between a Registered Dietitian and a Nutritionist.

While both a Registered Dietitian and Nutritionist are considered to be health and nutrition professionals, there is a key difference in their education and training.
• A Nutritionist is a health professional that studied nutrition and has some background nutritional knowledge. But he or she is not accredited by the American Dietetic Association nor is responsible for feeding people or dictating personalized diets.
• A Registered Dietitian is a food and nutrition expert who has met the minimum academic and professional requirements to qualify for the credential RD. These requirements include a 4-year college degree in dietetics, food service management, or nutrition, completion of a training program and a practicum (internship), and passing a test to be registered with the American Dietetic Association.

So if you are looking to consult a professional regarding your specific eating habits and/ or dietary concerns- make sure the nutrition expert you choose has an RD next to his or her name.

For more information on the difference between an RD and a nutritionist, and to find an RD near you- visit the American Dietetic Association website at www.eatright.org

Happy Nutrition Month!

Happy Registered Dietitian Day!

Keep it Healthy,

Ms. College Foodie

Think Coffee is Only Good for Keeping You Awake? Think Again, it Offers Support- that is Breast Support!

While home sick today (24 hour virus- don’t worry I’m fine now) I found out such interesting news on an episode of The Doctors. Moving Comfort, a company that specializes in sports bras and women’s underwear, has launched an exciting new line of sports bras made from recycled coffee grounds. That’s right Coffee! The cups of the sports bras are built with S.Cafe, a groundbreaking fabric intended for optimum moisture management and odor control. These bras are designed to be worn comfortably outdoors all day, perfect for their launch this month when the weather is nice and more students are opting to run outside throughout campus.

There are 3 designs in the coffee-ground line of bras: Venus, Juno, and Vixen.

Vixen

These sports bras are a great choice for the active woman and Mother Nature! (Yah environment!) So look out for them this spring and let me know how they perform! As for Guys- a possible gift idea for a girlfriend’s spring/ summer birthday?

Keep it Healthy,

Ms. College Foodie

For more information visit: http://www.movingcomfort.com/

National Nutrition Month- March 9, 2010

Fun Nutrition Fact #9:

Do 2-3 sets per weight-bearing exercise for maximum strength gains.

www.wilmott.com

This optimal number was determined by a meta-analysis study published in the Journal of Strength and Conditioning Research. The study compared the effects of single and multiple sets per exercise on dynamic strength. There was no significant difference between 1 set and 4-6 sets, or between 2-3 sets and 4-6 sets. The study concluded that 2-3 sets per exercise was associated with a 46% greater increase in strength when compared with 1 set, regardless of whether the subjects were trained or untrained.

Happy Nutrition Month!

Keep it Healthy,

Ms. College Foodie

Source: Krieger, JW. Single versus multiple sets of resistance exercise: a meta-regression. J Strength Cond Res 23(6): 1890-1901, 2009.

Satisfying 110-Calorie Dessert

Thought I’d share with you the delicious, no-hassle dessert I had tonight. It completely satisfied my chocolate craving and only came out to 110 calories.

1 Jell-O Sugar Free Dark Chocolate Pudding Snack = 60 calories +
2 Tablespoons of Frozen Cool Whip Fat-Free = 15 calories +
1 Plum, sliced = 35 calories
= Quick, Easy, Satisfying 110-Calorie Chocolate Dessert

Note: keep the Cool Whip in the freezer and it will resemble the texture of ice-cream
Other Jell-O flavors to also use: Sugar Free Dark Chocolate Raspberry, Sugar Free Mousse Temptations Dark Chocolate Decadence, Sugar Free Double Chocolate

Keep it Healthy,

Ms. College Foodie

National Nutrition Month- March 8, 2010

Fun Nutrition Fact #8:

Besides the healthy benefits of dark chocolate, here’s another reason to choose dark chocolate over milk chocolate- it’s far more filling and lessens cravings for sweet, salty, and fatty foods. Research conducted at the University of Copenhagen found that caloric intake of pizza was 15% lower when participants consumed dark chocolate, rather than milk chocolate, 2 1/2 hours prior to the meal. The hunger, satiety level, and cravings for special foods were also recorded and participants stated that dark chocolate made them feel less like eating sweet, salty, or fatty foods.

Happy Nutrition Month!

Keep it Healthy,

Ms. College Foodie