March is National Nutrition Month

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March is National Nutrition Month

• Here are some
• healthy eating
• tips from the
• UCSD Wellness Center

wellness.ucsd.edu
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HDH RD Becky McDivitt

• Top 10 MUST EAT foods from Dining Services
• Broccoli
• Citrus Fruit
• Fat-free (skim) milk
• Salmon/Tuna
• Legumes
• Yogurt
• Whole grains
• Green Tea
• Berries
• Nuts and seeds

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Want to Eat Better?

• The first step is recognizing what you are
  eating.
• There are many websites devoted to helping you
  keep track of what you eat and calories burned
  through exercise.
• mypyramidtracker.gov
• sparkpeople.com
• thedailyplate.com

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Healthy Snacking Tips

• Fiber! It makes you feel fuller for longer
• Dried Apricots, Apples, Pears, and Flaxseed
• Nighttime eating is no more likely to make you
  gain weight than daytime munching . So instead
  of watching the clock, watch your portion sizes.
• Water- it does everything!
• Snacks high in sugar will make you feel groggy
• Feeling sick? Red Bell Peppers have more Vitamin
  C than oranges

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Not So Great Food Choices

• Empty calories are foods high in calories, and
  low in nutrients
• French fries, soda, candy, deep-fried foods
• Trans Fats (if the ingredients contain the words
  partially hydrogenated, it means it has Trans
  Fats.
• They are empty calorie foods that reduce the
  level of good cholesterol (HDL) and raise bad
  cholesterol (LDL).

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Tips for Eating in the Dining Halls

• Eat a colorful plate!
• If your plate is colorful, that means you are
  eating fruits and veggies!
• Cut the dressing!
• Dont overdo the dressing on your salads! Its an
  example of empty calories.
• TIP Dip your fork in dressing before taking a
  bite of salad it will cut back on how much
  dressing you eat.
• Skip Dessert

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Benefits of Healthy Eating

• Sleep better
• Less sickness
• Better complexion
• More energy
• May prevent cancer, heart disease, hypertension,
  diabetes, obesity, etc
• More satisfied with food choices
• Better athletic performance
• Maintain a healthy weight
• Better digestion
• Better mood

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Vegetarianism

• Vegetarians are 50 less likely to develop heart
  disease.
• Vegetarian Super Foods
• Tomatoes
• Berries
• Oatmeal
• Walnuts
• Quinoa (its a grain!)
• Soy
• Lentils
• Beans
• Avocados
• Orange Foods like Mangoes, Carrots, Melons
  Information from
  goveg.com

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Veganism

• what is a VEGAN? A vegan (pronounced VEE-gun) is
  someone who, for various reasons, chooses to
  avoid using or consuming animal products. Vegans
  also avoid dairy and eggs, as well as fur,
  leather, wool, down, and cosmetics or chemical
  products tested on animals.
• why VEGAN? Veganism, the natural extension of
  vegetarianism, is an integral component of a
  cruelty-free lifestyle. Living vegan provides
  numerous benefits to animals' lives, to the
  environment, and to our own healththrough a
  healthy diet and lifestyle.
• Information from vegan.org