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It’s that time of year – back to school season. If you’re heading off to college, you might be feeling overwhelmed with the concept of new friends, a new environment, new routines. Let us give you a little peace of mind with the food part of it! We have put together a few tips to help you thrive in college this semester. 

Get into a routine – Even if it means having “breakfast” at 11:00 am, we recommend eating meals consistently throughout the day to help you stay satisfied and fueled for your classes. Begin each day with a breakfast that includes a protein, healthy fat, and high fiber carbohydrate. If you don’t have time to go to the dining hall in the morning, here are some ideas to keep in your dorm room. 

• • Hard boiled eggs
  • Natural peanut butter
  • Fruit (apples, oranges, bananas will likely be the easiest) 
  • Single serve oatmeal – try a higher protein option 
  • Nuts
  • Greek yogurt
  • Individual portions of cheese 

Keep healthy snacks readily available – You’re less likely to want to graze throughout the day if you’re satisfied. Try and have a meal or snack every 4 hours to reduce cravings, maintain adequate blood sugar, and fuel your brain for homework. If you know you’ll be in classes for a long period of time, consider packing a protein and carbohydrate containing snack. 

1. • Snack bars – KIND, RX bar, 88 Acres, GoMacro
   • Natural peanut butter
   • Fruit (apples, oranges, bananas will likely be the easiest)
   • Mary’s Gone Crackers 
   • Individual portions of cheese
   • Trail mix

Have a game plan in mind for the dining hall – Being aware of what is available to you will allow you to make the best choices while eating at the dining hall. Many campuses are also providing alternative dining options including those specific for: allergies and intolerances, meat free options, organic options, and sustainable options. 

1. • Aim to get a protein, fiber filled carbohydrates, and healthy fats at each meal
   • Target half of your plate being veggies 
   • Look for options that are grilled, baked, broiled, steamed or roasted most often. 
   • Aim to eat the colors of the rainbow – adding in fresh produce can add some volume, fiber, and micronutrients to your plate
   • Choose water or seltzer over sugar sweetened beverages most often 

Finally, take advantage of your campus dietitian – they are there to help! You can find them through dining services or through your campus health services. Campus dietitians are trained to help you navigate the dining hall with your dietary needs in mind such as food allergies, celiac disease, diabetes, weight management, and vegan/vegetarian nutrition

“Scientists have discovered a revolutionary new treatment that enhances your memory, makes you more creative, makes you look more attractive, it keeps you slim and lowers food cravings.

It protects you from cancer and dementia; it wards off colds and the flu; it lowers your risk for hearts attacks and stroke; you’ll even feel happier, less depressed, and less anxious”

– Matthew Walker, Professor UC Berkley and Author of Why We Sleep

Overeating, or eating past fullness at nighttime can happen for a variety of reasons. Whatever the reason for eating more at night, it is important to identify the root cause. Some reasons include: not eating enough during the daytime, not eating filling or satisfying meals and snacks, and eating due to habit, boredom, stress or emotional reasons.

If any of these reasons resonate with you, here are some tips to help:

• Often times, if we skip meals throughout the day and our body doesn’t get the energy it needs and compensates by eating more at night. Listen to your hunger and fullness cues during the day to make sure you are getting adequate energy. Try your hardest not to skip meals as this is a big contributor of cravings later in the day.
• Build filling and balanced meals and snacks. Typically a balanced meal consists of carbohydrates, protein, and healthy fats. A good rule of thumb is to fill half your plate with veggies, ¼ with protein, and ¼ with a starch or whole grain carbohydrate, as well as 1-2 tbsp of healthy fats. If you are going long periods of time between meals (>4 hours) you will likely need a snack or two. A combination snack of a protein/healthy fat with a carbohydrate is a perfect choice. A few examples: 1/2 cup grapes with a cheese stick, a handful of almonds with an apple, baby carrots with hummus.
• If you notice you eat at night due to being anxious, stressed, or bored, practice mindful eating habits and ask yourself if you are actually hungry before grabbing a snack. You could also try de-stressing techniques during this time such as journaling, meditation, yoga, or gentle exercise.
• If you find you are eating out of boredom, make a routine for a nightly activity such as a game, crossword puzzle, going for a walk, calling a friend, or other hobbies. Brushing your teeth after dinner can also help freshen your mouth so you’re less likely to need something.
• If you are actually hungry or even craving something, that is okay! Try to portion out a serving of your snack on a plate or a bowl and listen to your fullness cues.
• Depriving yourself tends to backfire so if after a moment of pause and checking in you are still looking for something, allow yourself to have it and move on. You might find that the more you allow yourself to have those “forbidden foods” the less you crave them.

 

— Written by Brigid King – Dietetic Intern

— Reviewed and edited by Carly Walker, RDN

Eating a big salad at lunch is a great way to get a large dose of veggies (and vitamins, minerals, and fiber) into your day. Often we hear from clients that they love salads but don’t find them to be very filling or satisfying. This can absolutely be the case – especially if your salad is just lettuce and dressing! We’ve put together a list of some yummy additions to help give your salads a little more heft.

Starting with your bed of lettuce, add your other non-starchy vegetables (carrots, cucumbers, bell peppers, onions, tomatoes, etc.). For a more interesting twist, feel free to try adding leftover cooked vegetables such as zucchini, green beans, cauliflower, carrots, or eggplant.

Don’t stop there! Adding in a starch will be next. Try a serving of cooked whole grains such as quinoa, faro, barley, or whole grain pasta. Roasted butternut squash and sweet potatoes would be another flavorful starch option. You could also add in a whole grain pita bread on the side if none of those are striking your fancy – we love Joseph’s pita pockets.

A welcome option to add in the summer could be 1/2 cup of fresh fruit – think blueberries, raspberries, blackberries, pomegranate, or diced apples.

Don’t forget the protein! This is what will make your salad the most filling. A few options are grilled chicken, cooked shrimp, canned tuna, cottage cheese, or hard boiled eggs. If you’re looking for vegetarian sources of protein, beans and legumes, edamame, hummus and tofu would be hearty additions.

Walnuts, pumpkin seeds, pecans, almonds, cashews, sunflower seeds can add a nice crunch to your salad. You could also consider diced avocado. These items will provide protein and unsaturated fatty acids. Be careful with the portion sizes though – a little goes a long way!

Top with your favorite salad dressing! One to two tablespoons would be an appropriate portion size to help add some flavor to your salad. Certainly, you can go with a balsamic vinegar mixed with olive oil. However, if a creamy ranch is what’s going to allow you to enjoy the salad, go for it!

No time to assemble your own? Consider trying a bagged salad kit – we love the options from Trader Joes. Each kit comes with their own salad dressing and toppings. Just add a protein!

Pasta gets a bad reputation with diet culture, mainly because of its high levels of carbohydrates. Because of this, food companies have put out several different versions of pasta and pasta replacements. This can make food shopping confusing and overwhelming! Hopefully this post will help provide some insight into the different types of pasta available. 

Though WHITE pasta is not included in this list, it is ok to have. Every once in a while there will come a time where a recipe just works better with a white pasta. And there will be some days where you just don’t feel like having a whole grain or bean based pasta. That’s ok! Part of the reason why we don’t love white pasta by itself is because of its fairly low protein and fiber content. This means that your white pasta and sauce, though tasty, won’t keep you full for very long. This can lead to increased snacking or cravings later at night.We recommend pairing it with a source of protein and veggies to help keep you full and satisfied.

We’ve listed some chickpea, lentil based, and whole grain options that all mean more fiber and protein! This means that these choices will be much more filling than their white counterparts.Try a variety to see what you like.

Whole-grain pasta means that the wheat used contains the bran, germ and endosperm. It is typically high in fiber, manganese, selenium, copper and phosphorus. Refined white pasta has had the bran and germ removed, leaving only the soft endosperm. Although this results in a softer pasta product, it means that several micronutrients are removed during processing and is often enriched to add those micronutrients back in. That’s why refined white pasta tends to be higher in iron and B vitamins.

Beans, lentils, edamame, and chickpeas can be counted as either vegetables or protein sources. So it’s no surprise that pastas made with any one of these are packed with protein. Some of these bean-based pastas provide as much as 25 g protein in each 2-oz serving. Bean-, lentil-, edamame-, and chickpea-based pastas also are much higher in fiber and can provide as much as 50% of the recommended fiber intake of 25 g/day. Like whole wheat pastas and most other alternative pastas, they aren’t fortified with B vitamins and iron. Like traditional durum wheat pastas, bean-based pastas are convenient and easy to prepare. They’re great to have on hand for quick and easy meals. Each product provides its own cooking instructions, which are usually similar to those for traditional pastas.

With the bean based pastas you will likely see vegetable based pastas – those made with spinach, parsley, kale, green peas, zucchini, or tomatoes, claiming to help you hit your veggie goal for the day. While the ingredient list will tell you the the vegetables the pasta is made from, they don’t always show how much of a given vegetable is included. In addition, some contain durum wheat flour like traditional pasta, while others don’t. A few things to keep in mind before you swap out your go-to pasta for a vegetable based one: The serving sizes needed to obtain a significant amount of vegetables can be as much as two to three times the standard (2 oz) serving size for pasta. Because vegetables typically are added to the products in the form of powders or purées, the fiber provided may be much less than what’s available in an equivalent amount of whole vegetables. The vegetables may also lose many of the beneficial nutritional properties of whole vegetables during processing, such as vitamins and minerals, in addition to fiber.

Another option for those who want to increase their vegetable intake is to opt for the real thing by using pasta replacements such as spiraled veggies, spaghetti squash, and hearts of palm. These contain a lot of fiber and water, which together, means more volume and less calories per serving. “Spiralizers” are great tools that turn raw vegetables such as zucchini, carrots, turnips, beets and sweet potatoes into vegetable noodles. These pasta replacements are an especially good option for someone who is eating gluten-free or who is watching their carbohydrate intake. These options are not shelf stable and have a fairly short shelf life (unless you opt for a frozen version). 

 

Pasta is a dietary staple around the world but is typically high in carbohydrates. High-carb diets may raise blood sugar levels and have been associated with some negative effects on health. For this reason, it’s important to keep portion sizes in check and pick healthy additions to pair with your, such as vegetables, healthy fats and protein (if your pasta choice doesn’t already have a hearty serving). As with most food items, moderation is key. While you can enjoy it on occasion, it’s important to pair it with other nutritious foods and make sure it is just one component of an overall healthy diet.

Vitamin D has gotten a lot of attention lately, and for good reason! It is often a vitamin the general population is deficient in – as it’s only found naturally in a few foods and can be tricky to obtain otherwise. There are several studies coming out on its potential usefulness in the human body in prevention and improvement of several comorbidities and diseases. 

Vitamin D is a fat-soluble vitamin needed for health. Most notably, Vitamin D is needed to maintain strong bones. Together with calcium, vitamin D helps protect against the loss of bone mass. It also has other important functions within the body including muscle and nerve function. The immune system also uses vitamin D to help fight off invading bacteria and viruses. Vitamin D is also likely a contributing factor to preventing osteoporosis, cancer, cardiovascular disease (CVD), depression, multiple sclerosis (MS), type 2 diabetes, and weight loss.

Vitamin D Requirements: 

RDA: The Recommended Dietary Allowance for adults 19 years and older is 600 IU daily for men and women, and for adults >70 years it is 800 IU daily.

UL: The Tolerable Upper Intake Level is the maximum daily intake unlikely to cause harmful effects on health. The UL for vitamin D for adults and children ages 9+ is 4,000 IU.

How to Obtain Vitamin D: 

There are three ways to obtain vitamin D: the sun, through food and drinks, or through supplements. 

Sun: Known as the “sunshine vitamin,” your body converts sunlight into vitamin D after it hits unprotected skin. We recommend having your primary care provider check your vitamin D levels regularly – especially if you live in an area – such as the Northern hemisphere- where you’re not getting a lot of regular sunlight. 

Food: Very few foods naturally have vitamin D. Fatty fish such as salmon and mackerel are among the best sources of vitamin D. Beef liver, cheese and egg yolk provide small amounts. Mushrooms also contain this vitamin if grown under UV lights. Fortified foods and drinks provide most of the vitamin D in our diets. Most milk, plant-based beverages and some cereals are fortified with vitamin D. Orange juice, yogurt and cheese may or may not be fortified, so it is always good practice to check the Nutrition Facts Label for vitamin D content.  

Supplement: Some people may need extra vitamin D, such as older adults; breastfed infants; people with dark skin; those with certain medical conditions including liver disease, cystic fibrosis, celiac disease and Crohn’s disease; and those who are obese or have had gastric bypass surgery. Always check with your healthcare provider before taking a vitamin D supplement.

 

Be aware of word adoption:

Have you ever heard the phrase “children are like sponges”? They are truly listening to everything we are saying. You will often hear them mimic you or start to use specific catchphrases you and other family members might use. This is called word adoption. Word adoption is often used around food, specifically around identifying food as good/bad or healthy/unhealthy.

An example of this would be “Ugh – I can’t keep cookies in the house. They’re so unhealthy and I have no control around them”. Stating these are “unhealthy” can unintentionally send the message to a child that “unhealthy” food tastes good and “healthy” foods taste bad. As a result, children and adults tend to crave the cookies even more.

Another example of this can be related to the way we speak about our bodies or others bodies. Such as “Uncle Joe really put on a lot of weight since we last saw him.” Or “Lucy looks thin, I want to go on whatever diet she is on!”. Commenting on other’s bodies is not only harmful but can change the way your child thinks about their own body. It is natural during adolescence for your child’s body to fluctuate and commenting on Uncle Joe’s weight can make your child think their own weight change is negative and not expected. Instead, avoid making judgments on others bodies and try to focus on health vs. weight. Just because someone is thin, does not necessarily mean they are healthy and just because someone is in a larger body does not mean that they are unhealthy.

Reduce food rules in your house: 

Try to avoid having too many rules around food like cookies and desserts. When food rules in the house are too strict, it can create anxiety and a stronger desire for certain foods. This can put children (and adults) at risk of secret eating, feeling ashamed or guilty for eating, and/or feeling a loss of control around certain forbidden foods.

Our suggestion:  Try to let go of food judgments you’ve held onto and think about making food more neutral. Keep cookies/treats in the house and serve them on occasion as part of the meal or snack, rather than as a reward/special treat. Aim for balance in the home with eating and trust that your child can respond to their natural hunger and appetite.

Keep your own food judgements to yourself:

We all have foods we don’t like, but your child hasn’t yet had the opportunity to create their own food preferences. Encourage your family to avoid commenting on certain foods or making faces when serving certain foods. For example, if your spouse hates Brussels sprouts and is always making faces or commenting “ew I don’t like Brussels sprouts”, your child is likely to pick up on that and attach a negative feeling to the vegetable.

Our suggestion: Allow your child to trust their natural judgment around food and learn their own food preferences free of other people’s opinions. If exposed to a variety of foods, children will desire a variety of foods. Instead of saying things like “see, wasn’t that good?”, have your child determine how they feel about the food by saying “did you like that?”.

Avoid Using Food as a Reward or as a Source of Comfort:

Using food as a reward can be another way of putting certain foods on pedestals and making them more appealing. For example, “If you eat all of your broccoli, you can have dessert” or “if you don’t eat all of your broccoli, you can’t have dessert”.

Using food as a comfort measure can teach your child to always use food as a way to comfort them, which can lead to an unhealthy relationship with food down the road.

Our Suggestion: Instead of rewarding children with food, keeping in mind that your child is able to form their own opinions about food, try saying something like – “We can try these vegetables another time. Next time would you like to try them raw instead of cooked?”. Dessert remains out of the conversation, while keeping the dialogue focused on the vegetable component. Instead of offering a bowl of ice cream after a hard day try saying something like, “I am sorry you are sad. Come here and let me give you a big hug.”

 

*Every patient will have unique nutrition recommendations based on their specific situation. Be sure to speak with your dietitian if you have any questions.  Our dietitian Alexa is a great resource if you have any questions. She can be contacted at alexa@nenutritionadvisors.com

Believe it or not, Super Bowl Sunday is right around the corner! Even though the Patriots will not be attending, we still like to watch with our friends, family and good food. The Superbowl does tend to provide a lot of temptations when it comes to food, and although we are all for everything in moderation, sometimes that can be tricky. Instead of trying to monitor yourself around the chips and wings – consider trying some of these ‘lightened up’ snacks instead.

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Individual Pizzas 

Instead of ordering a few large pizzas – let everyone create their own! 

6 whole wheat pita pockets

3/4 cup pizza sauce

3/4 cup shredded mozzarella cheese

1 red bell pepper, diced

1 (8oz) package white mushrooms, diced

1/4 cup red onion, diced

1 head broccoli, chopped small

12 slices turkey pepperoni

Preheat oven to 425 degrees F. Line to large rimmed sheet pans with parchment paper. Using a spoon, spread the pizza sauce onto each pita and sprinkle with mozzarella cheese. Have each guest garnish with their desired toppings. Bake 12-15 minutes until edges are golden brown.

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Loaded Baked Potato Bar

For smaller portions, you could also cut each potato in half lengthwise. 

6 russet potatoes, scrubbed

2 tbsp olive oil

Toppings:

Plain Greek yogurt, divided

Rotisserie chicken, chopped

1 avocado, peeled and diced

Salsa

Shredded cheddar cheese

Tricolor bell peppers, diced

Broccoli, chopped small

Chopped chives/green onion

Preheat oven to 425 degrees F. Add the potatoes to a rimmed sheet pan. Coat each potato with oil, salt and pepper. Bake 50-60 minutes or until potatoes are fork tender. When the potatoes are almost done, assemble the toppings bar. Cut slits in the tops of potatoes and allow guests to garnish with desired toppings. If needed, return to sheet pan and heat 5 minutes more.

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Bell Pepper Nachos

This recipe swaps out the nachos for bell peppers – making the recipe less calories and more nutritious! 

1/2 medium onion chopped

1 lb raw 93% lean ground beef

2 tsp. Taco Seasoning Blend

1/2 cup water

1 medium orange bell pepper cut into 1-inch wide slices

1 medium red bell pepper cut into 1-inch wide slices

1 medium yellow bell pepper cut into 1-inch wide slices

1/2 cup shredded sharp cheddar cheese

1 medium jalapeño seeds and veins removed, sliced (optional)

½ cup pico de gallo or fresh tomato salsa

Preheat oven to 375° F. Heat a medium saucepan, lightly coated with spray, over medium-high heat. Add onion; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent. Add beef; cook, stirring frequently, for 4 to 5 minutes. Add taco seasoning blend and water. Mix well; cook, stirring frequently, for 2 minutes, or until water evaporates. Arrange peppers in an oven-proof baking dish; top with turkey mixture and cheese. Bake for 5 to 8 minutes, or until cheese melts. Top with jalapeños (if desired) and pico de gallo; serve immediately.

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Veggies and High Protein Ranch Dip 

A simple swap to add more protein to your veggies and dip! 

1 cup plain Greek yogurt

1 packet ranch dressing mix

chives/green onion to taste

celery, carrots, broccoli, cucumber, sliced bell peppers, radishes, grape tomatoes, jicama

Combine Greek yogurt and ranch dressing mix in a small bowl. Top with chives/green onion. Serve along with chopped veggies.

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Buffalo Cauliflower Bites

You could also try these in the air fryer to get them nice and crispy! 

1 cup all-purpose flour

1 cup water

1 teaspoon garlic powder

1 teaspoon salt

1 head cauliflower, cut into florets

1/2 cup hot sauce

3 tablespoons butter, melted

Preheat oven to 450°F. Mix flour, water, salt and garlic powder in a large bowl; stir until smooth. Add cauliflower, tossing gently until evenly coated with batter. Arrange cauliflower in single layer on large shallow baking pan sprayed with non-stick cooking spray. Bake 20 minutes or until golden brown. Mix hot sauce and melted butter in small bowl. Drizzle evenly over cauliflower, turning to coat evenly. Bake 10 minutes longer or until cauliflower is crispy, turning halfway through cooking. Serve with celery and blue cheese dressing, if desired.