Treat Yourself Well with Summertime Healthy Eating

With the end of the quarter approaching, you might find yourself anticipating a more relaxed summer schedule, exciting travel plans, or some delicious barbecues.  As you look forward to your summer break, take some time to think about a healthy approach to eating for the upcoming months. 

During summertime, it can be challenging to maintain healthy habits for a number of reasons.  The lack of a structured schedule, access to more food at home, the temptation of your favorite homemade treats, and the opportunity to try new foods while traveling can all affect the way you eat and may even lead to weight changes. With all of these challenges, how can you plan for a balanced and nutritious diet during the summer?  Here are some tips:

Go back to the nutrition basics:  Despite all that you might hear about the latest and greatest diets, the truth is that there is rarely any research to support these restrictive fads.  Instead, focus on building balanced meals that incorporate a variety of food groups.  Fill half of your plate with vegetables and fruits.  Then add some whole grains (such as brown rice, whole grain pasta or bread, or quinoa), lean proteins (such as chicken breast, turkey, or fish), and low-fat dairy products (if you enjoy dairy) to balance out your meal. 

Enjoy what you eat:  Feel free to enjoy your favorite summertime treats without guilt.  Remember, all foods are fine in moderation.  If you over-restrict foods that you consider “indulgent,” you might be more likely to over-eat them later on.  Just be mindful of portion sizes and take the time to enjoy the food, rather than rushing through the meal or snack.

Start your day with breakfast:  While it may be tempting to sleep in and skip breakfast, it is important that you incorporate some nutrition into your morning routine.  Not only does a breakfast with protein and carbohydrate provide energy and nutrients to start your day, it can also prevent you from becoming overly hungry and then stuffing yourself at your next meal. 

Incorporate seasonal foods:  Great seasonal fruits and vegetables for the summertime include apricots, peaches, plums, berries, melons, grapes, corn, bell peppers, zucchini, and tomatoes.  Try out some new recipes with seasonal produce; follow these links to learn how to make a cucumber watermelon salad or a summer corn salad…or look up other fun recipes to try!

image source: http://www.foodnetwork.com/recipes/summer-corn-salad-recipe.html

Choose healthy snacks:  The urge to snack can be strong when you are surrounded by tasty foods, so planning ahead is essential.  Having a stash of healthy snacks can help reduce the number of times you reach for the chips or sweets.  By combining protein and carbohydrate foods and choosing high-fiber items, you can create a more satisfying snack.  Great options include:

·         Whole fruits such as apples and bananas with a spoon of nut butter

·         Yogurt with berries or nuts  

·         Veggies (carrots, celery, tomato, cucumber) with hummus

·         Popcorn (unsalted, no butter)

·         Trail mix with unsalted nuts and dried fruit (but be mindful of portion size)

·         String cheese and whole grain crackers

Eat smart at restaurants:  If you eat at restaurants regularly during the summer months, it can be helpful to look over the menu in advance or check the nutrition facts to identify some healthier options.  If this is not an option, just pay attention to the ingredients that are in the dish.  Here are some key points to keep in mind:

• Focus on choosing restaurant dishes that contain more high-fiber foods such as vegetables, fruits, legumes, and whole grains. 
• Order lean proteins such as chicken breast, turkey, and fish. 
• Pay attention to the preparation method and limit foods that are breaded or fried. 
• Take note of how full you feel – do not feel pressured to finish the entire plate at every meal, as restaurant portions can be oversized.  Just eat until you are no longer hungry and avoid rushing through the meal, which can be another contributor to over-eating.
• Starting the meal with a side salad (with a light dressing) can be another strategy for adding fiber and filling up with more veggies.    

For more information and nutrition tips, visit www.eatright.org or www.choosemyplate.gov. 

Guest blog submitted by: Megan Fobar, MS, UC San Diego Medical Center Dietetic Intern and edited by FitLife Dietitian, Prashila Mistry, MS, RD, CLEC.

Breakfast: Is it Really That Important?

Is the age old saying true for college students? Is breakfast really the most important meal of the day?
The answer is it all depends on your personal wellness goals.  Recent studies suggest breakfast is important for maintaining healthy weight and for weight loss.  According to one study, conducted at the University of Bath, breakfast skippers tend to be more lethargic and less active in the morning. This study also found that those who skipped breakfast ate less over the course of the day than did breakfast-eaters, however they also burned fewer calories. So if weight loss or weight management is important to you then a healthy breakfast should be incorporated as part of your morning routine.

As a dietetic intern, I always recommend starting your day with a balanced breakfast containing a combination of healthy protein and carbohydrates.  Here are some reasons why:

• If you skip breakfast you are more likely to snack on foods that are high in fat and sugar before lunch.
• People who skip breakfast are unlikely to make up their daily requirement for some vitamins and minerals that a simple breakfast would have provided.
• Breakfast provides energy for the activities during the morning and helps to prevent that mid-morning slump.

Tips on Eating a Quick and Healthy Breakfast
Tip #1. Pick 2-3 ingredients and or foods (vary your ingredients selecting different food groups)

• Protein: egg, tofu, nuts
• Grains: oatmeal, bread, cereal
• Fruits/Vegetables
• Dairy: yogurt, low fat milk

If you are crunched for time: layer up a to-go parfait, grab a container, on the bottom add 1 cup of your favorite yogurt, then add ½ cup granola, top off with seasonal fruits and a handful of nuts.  Viola- breakfast to go. 

Tip #2. When you are at the grocery store, pick up portable breakfast items. If you have a fridge, stock up on low-fat yogurt (hint: the ~ 32oz container is cheaper per ounce than the individual 8oz containers and takes up less room the fridge). Other items to pick up that are quick and on the go are whole grain breakfast bars, or granola bars and nuts for those mornings when you have to eat breakfast on the go. Check out the recipe below on how to make your on breakfast bar.

Tip #3. Plan ahead to eat breakfast.  This means you should decide what you are going to eat for breakfast before the next morning.  You can save time by putting out the box of cereal or cutting up some fruit the night before.

Healthy 5-Ingredient Granola Bars Recipe 
Healthy, no bake granola bars with just 5 ingredients and a sweet, crunchy texture. Peanut butter and honey complement each other perfectly in this ideal portable breakfast or snack.

Author: Minimalist Baker

Image source: http://minimalistbaker.com

Yield: 10 bars

Ingredients

• 1 cup packed dates, pitted (deglet nour or medjool)
• 1/4 cup honey (or sub maple syrup or agave for vegan option)
• 1/4 cup creamy salted natural peanut butter or almond butter
• 1 cup roasted unsalted almonds, loosely chopped
• 1 1/2 cups rolled oats (gluten free)
• optional additions: chocolate chips, dried fruit, nuts, banana chips, vanilla, etc.

Instructions

• Process dates in a food processor until small bits remain (about 1 minute). It should form a "dough" like consistency. 
• Optional step: Toast your oats (if you like the toasted flavor) in a 350 degree oven for 15-ish minutes or until slightly golden brown. Otherwise, leave them raw.
• Place oats, almonds and dates in a bowl - set aside.
• Warm honey and peanut butter in a small saucepan over low heat. Stir and pour over oat mixture and then mix, breaking up the dates to disperse throughout.
• Once thoroughly mixed, transfer to an 8x8 dish or other small pan lined with plastic wrap or parchment paper so they lift out easily. (A loaf pan might work, but will yield thicker bars.)
• Press down until uniformly flattened. Cover with parchment or plastic wrap, and let set in fridge or freezer for 15-20 minutes to harden.
• Remove bars from pan and chop into 10 even bars. Store in an airtight container for up to a few days. I kept mine in the freezer to keep them extra fresh, but it isn't necessary.

Guest blog submitted by: Jalak Patel, MS, Dietetic Intern at UC San Diego Medical Center and edited by FitLife Dietitian, Prashila Mistry, MS, RD, CLEC.

Easy Healthy Meal: Salad in a Jar

Looking for a quick and easy meal to prepare ahead of time in bulk so when you're in the midst of a hectic day, you have a pre-made meal ready to go?  Well, Salad in a Jar may just be the healthy answer you've been looking for.  This tasty meal can be customized, made in advance in bulk, and won't break the bank.  Plus, making salads in mason jars doesn't take up a lot of room in the fridge and won't take up a lot of room in your bag--not to mention they look appealing too!

The trick is to follow the steps to make sure your salad stays fresh.  First, add the dressing at the bottom of the jar, next the hearty bits, typically some cheese and a protein source like beans, grilled chicken, or tuna.  Strategically placing the hearty bits on top of the dressing creates a barrier between the dressing and the next layer, which are the lighter bits, and trust me, you don't want them to get soggy.  The lighter bits are generally your source of whole grains (brown rice, whole grain pasta, or my personal favorite, quinoa) and also chopped up pieces of veggies.  Second to last, you stuff in some mixed greens on top and finally any extras like chopped up herbs and nuts.  To get started, try the Mediterranean Quinoa Salad recipe, below.  Then, get creative and explore different ingredients to satisfy your own taste preferences.  There are a world of delicious possibilities.

Mediterranean Quinoa Salad 

Add each ingredient in the order listed into a mason jar. 

Dressing: 

2 Tbsp Lemon Vinaigrette (*recipe below) 

Hearty Bits:

1⁄4 cup feta, crumbled

1⁄4 cup garbanzo beans 

Lighter Bits: 

1⁄2 cup cooked quinoa

1⁄4 cup tomatoes, chopped 

1⁄4 cup red onion, chopped 

1⁄4 cup cucumber, chopped 

On top, greens: 

1⁄2 cup mixed greens

Extra Ingredients:

1 Tbsp fresh mint, chopped 

1 Tbsp cup pine nuts 

Screw on the lid and store in the fridge for up to 3 days. 

*Lemon Vinaigrette 

(will make enough for 3-4 mason jars) 

Juice from one large lemon

1⁄3 cup olive oil

Few grinds of black pepper

Pinch of salt

Stir or Shake all ingredients together in a container. 

image source: http://www.thekitchn.com/

Vegetarianism: Holistic or Not? (Part 1)

Being vegetarian can mean different things for different people. Some exclude meat, poultry and fish, and include dairy and eggs (ovo-lacto-vegetarian), some exclude meat and eggs and  include dairy (lacto-vegetarian), some exclude meat and dairy but include eggs (ovo-vegetarian), while vegans exclude meat, dairy, eggs and other animal products (including honey, leather, wool) from their diets and lifestyle. In general, all vegetarians include fruits, vegetables, grains, beans/legumes, seeds and nuts in their diets.

Is there a potential deficit of certain nutrients in vegetarian, especially vegan diets?

According to AND (Academy of Nutrition and Dietetics), vegetarians may be at a lower risk of developing cardiovascular disease, hypertension, diabetes, certain cancers and obesity, and thus increase longevity and healthfulness. Vegetarian diets in general tend to be lower in saturated fat and cholesterol than non-vegetarian diets because the former are low in or without animal products. The key to maintaining optimal health as a vegetarian is eating healthy and well-planned meals including a variety of fruits, vegetables, grains, nuts and beans/legumes. When cooking vegetarian meals for oneself, it is vital to understand the nutrient requirements for maintenance and repair of body functions and tissues. Unless well planned, vegetarian diets can lack certain nutrients.  Some nutrients of concern in a vegetarian diet are:

image source: www.foodandnutrition.org

Iron – iron-deficiency (anemia) is a concern when cooking vegetarian meals, especially for young women. Vegetarian sources of iron are non-heme sources of iron (including green leafy vegetables, beans, raisins, watermelon, and tahini) which are not as readily absorbed as heme-sources (meat, fish and poultry). Adding vitamin-C rich foods like bell peppers, guava, green leafy vegetables, lemon (juice) and oranges to foods high in non-heme iron (or eating them together in a meal) makes non-heme iron more available to the body.

Protein – Protein plays a vital role in growth, repair and maintenance of body tissues and organs in children. The average adult's protein needs are 0.8g of protein per kilogram of body weight. According to Reed Mangels, RD and author of the book Simply Vegan, ‘ it is easy for a vegan diet to meet recommendations for protein, as long as calorie intake is adequate. Strict protein combining is not necessary; it is more important to eat a varied diet throughout the day.’

Vitamin D – a vegetarian diet, especially a vegan diet may lack vitamin D (necessary for bone growth and maintenance) readily available in meat, poultry, fish, and eggs and dairy. Sufficient exposure to sunlight on a daily basis and consumption of mushrooms, yeast-based products, products fortified with vitamin D like soy milk and rice milk and oral intake of vitamin D supplements help to maintain adequate vitamin D status in vegans.

Vitamin B12 – this vitamin is important in the process of converting food into fuel to give our body energy, in preventing anemia and also helps reduce risk of cardiovascular diseases. Animal products are great sources of this vitamin. Milk, eggs, nutritional yeast, B12 supplements and foods like soy milk that are fortified with B12 are important vegetarian sources of B12.

Calcium – calcium is required for a many bodily functions including teeth and bone growth, blood clotting and muscle contraction. Good sources of calcium are green leafy vegetables, dairy, tofu, calcium fortified foods like orange juice, soy milk, almond milk.

Omega 3 fatty acids –  Milk fortified with DHA (docosa hexaenoic acid) is a good source of omega 3 fatty acids for vegetarians. Also, for vegans and vegetarians, ALA (alpha-linoleic acid) and algal DHA supplements are the main source of omega 3 fatty acids. Flax seeds, walnuts, canola oil, soybeans are rich in ALA.

Zinc - is an important mineral for growth and development. Zinc-rich vegetarian foods include grains, nuts and legumes.

Tips for eating balanced and healthy vegetarian meals:

• Cooking at home allows us to control what goes into the food we eat (like amount of oil, salt, spices). Also, using fresh, seasonal produce to cook meals enhances their taste and visual appeal.
• Keep it simple – explore quick and easy recipes and create your own using few ingredients.
• Go whole grain – Whole grains and beans are rich in B vitamins, iron and fiber, have complex carbohydrates which help in better in terms of lowering glycemic load. 
• Plan ahead – making weekly meal plans and shopping ahead to stock up on perishables (fruits and vegetables) and non-perishables (like grains, beans, pasta, flour, spices, condiments) helps save time and energy. Also, pre-preparation like soaking and cooking beans, washing and chopping vegetables helps save on time. Buying pre-washed and pre-cut or frozen vegetables and fruits is another option.
• Include variety - different colored fruits and vegetables, different types of beans, grains not only make it more interesting but also lessen the risk of getting nutritional deficiencies. Buy local and seasonal produce as they are fresh and the nutrients therein are at their peak – shopping for produce at a Farmers’ market is a great idea.
• Mock meats have a texture similar to their meat counterparts and are good as occasional treats as they are highly processed foods made from wheat gluten or textured soy protein.
• Regularly checking vitamin D and B12 levels and taking supplements if the levels of these vitamins are low.
• Reduce consumption of sugar and high fat foods (including candies, sweets, cakes, cookies, fried foods, eggs) which may be high in calories but low in nutrients.

Stay tuned for tips on stocking a vegetarian pantry and healthy recipe ideas in part 2 of the Vegetarianism blog entries, coming soon.

image source: http://www.med-health.net

Guest blog submitted by: Divya Denduluri, MS, CLEC and edited by UC San Diego FitLife Dietitian, Prashila Mistry, MS, RD, CLEC.
Divya practices vegetarianism and has a Master's degree in Nutritional Biology from UC Davis (2012) along with a Master's degree in Home Science with emphasis in Food Science and Nutrition from SNDT Women’s University in India (2006). She plans to continue to her education with goals of becoming a Registered Dietitian.