10 Reasons Why Getting Enough Is Important !

1. To break down and digest food, and carry nutrients in the bloodstream.
2. Water helps digested food pass through the body quicker, preventing constipation.
3. Replenish bodily fluids.
4. Regulate body temperature
5. Keep the kidneys healthy.
6. Keeps joints and eyes lubricated.
7. Keeps the skin hydrated and looking healthy and glowing.
8. Water is the main component of muscles and keeps them toned and firm.
9. Water aids in the metabolism and elimination of fats.
10. The brain is comprised of a lot of water and therefore needs replenishment to keep it working well.

Ways to Increase Your Water Intake

1. Carry a water bottle
2. Drink a full glass with each meal and at least a half a glass with every snack
3. Add citrus to your water, such as lemon or lime
4. Buy less soda and other beverages and drink water instead
5. Eat more fruits and vegetables; they contain high amounts of water
6. Try water flavoring mixes such as Crystal Light

~ GSU Nutrition Integrated Program Interns Group V

Snacks for Students

March is National Nutrition Month and the American Dietetic Association has come up with a great list of snacks that work well for students. Click here to download the list....

Some of the ideas you'll find on the handout are:

Graham Cracker sandwich with frozen yogurt and sliced banana

Baked Potato with low-fat cheddar cheese and salsa

Whole-grain waffle with low-fat yogurt and sliced peaches

Easy peanut butter balls

Parmesan popcorn

Mini pizzas on English muffins

Rocky Road pudding

...and more!

Breakfast Ideas

Eating breakfast is very important since it will start up your metabolism and get it going after the overnight fast. Try to eat breakfast within the first hour of waking up. If you do not have much time in the morning there are some breakfast options that do not require much preparation time:


- granola with low fat yogurt and fresh berries
- whole wheat toast with peanut butter or almond butter
- instant oatmeal with low-fat milk and an orange or 4-6 oz of orange juice
- whole grain low-sugar cereal with low fat milk and nuts
- yogurt and fruit salad
- whole wheat bagel and low-fat cream cheese
- granola bar (ex. Clif Bar, Luna Bar, PowerBar, Nature Valley Granola Bar, Kashi Bar)
- low-fat cottage cheese with fruit

If you do have more time in the morning additional breakfast options include:

- egg omelet with veggies and whole wheat toast
- multigrain pancakes with 1 cup fruit and maple syrup
- scrambled tofu with veggies and whole wheat toast
- scrambled eggs and whole wheat toast with ½ cup orange juice
- fruit smoothie (blend some fruit, low-fat milk or yogurt, and some natural sweetener like maple syrup or honey, you can add some flax seeds or nuts as well)
- oatmeal (not instant) with fruit, nuts, cinnamon, and honey
- protein shakes (blend some fruit, protein powder (soy or whey) with low-fat milk and add nuts or flaxseed)

Veggie Variety

If you have resolved to eat more vegetables, you know there are better choices than iceberg lettuce and potatoes. Eating a variety of veggies adds more flavor, texture, color, and nutritional value to your diet. Why not try a new vegetable this month?

Another way to eliminate dietary boredom is to try a new preparation method for an old familiar vegetable. Roasting is an easy method that works for almost any vegetable, and it will enhance a vegetable's natural sweetness. Just rinse your veggies, cut them, toss them in oil and herbs, then bake for 30-50 minutes at 400 degrees Fahrenheit.
For more info, go to: http://www.webmd.com/food-recipes/features/roasted-vegetables-recipes-tips

Do I have to give up dessert?

Not entirely. As long as you are eating a healthy diet, a little sweet treat now and then is OK. Just remember...

• Eat sweets in moderation. Buy the smallest serving size possible, so you won't be tempted by lots of leftovers. At a restaurant, split dessert with another person (or several people).


• Enjoy an occasional small dessert at the end of a meal, after you have satisfied your hunger. That way, you are less likely to overindulge.


• Sometimes a piece of fruit really will satisfy your sweet tooth. Try it!


• If you really need to give in to that chocolate craving, get the good stuff (whatever you consider to be the best). Don't waste an indulgence on bad chocolate.

Green & Black’s Organic Dark Chocolate
(3.5 oz; 70% or 85% cacao content)
$2.99 at Publix

This chocolate has a rich, intense chocolate flavor and a smooth, velvety texture. It is truly indulgent!

The high cacao content means that these bars contain less sugar than a typical milk chocolate bar; however, it also means that they contain more cocoa butter (fat).

These are NOT single-serving bars. Think of one bar as about 8 servings, and limit yourself to a couple of squares per day. If you find an open bar of chocolate too tempting to resist, but you still need a chocolate fix, you might want to try individually wrapped chocolates.

Have you heard of the Laughing Cow?

If not, it's worth checking out. Laughing Cow products make excellent snacks and double as great low-fat recipe substitutions!

1. Laughing Cow Lite Swiss Cheese Wedges



These are only 35 calories per wedge and the rich Swiss cheese with a touch of cream makes for really good flavor. You can spread it on: crackers, apples, bagels, deli meat, sandwiches, wraps, and more.

Here's two quick snack ideas using the Laughing Cow Lite:

"Strawberry Cheesecake Snacks"

Ingredients:
2 Graham Cracker sheets (4 squares)
1 wedge Laughing Cow Lite cheese
1 tbs Low-sugar Strawberry Preserves

Directions:
Spread the cheese over the two graham cracker sheets, then top with the strawberry preserves. Then, enjoy!

"Sliced Pears topped with creamy cheese and almonds"

Ingredients:
1 pear, sliced
1 wedge Laughing Cow Lite cheese
1 tbs sliced almonds

Directions:
Spread the cheese evenly over the pear slices, then sprinkle with sliced almonds. This makes a great party appetizer, too!

2. Mini Babybel Light


(Regular Babybel cheese pictured here)

These individually wrapped cheeses have just 50 calories each, for the Light Babybel. You can enjoy a Mini Babybel with a serving of crackers and grapes for a great snack. How sophisticated!

The Laughing Cow website also has some great recipe ideas, so check them out here!

Top 5 tips for gaining muscle weight

5. Do a combination of strength training and cardio work several times per week

4. Create surplus energy intake (i.e. eat more calories than you expend). For example, if you need to eat 2000 calories per day to maintain your weight, add up to 400 calories per day for weight gain (Total = 2000-2400 calories per day)

3. Eat the right balance of macronutrients:
- 1.2 to 1.5 grams of protein per kilogram of your bodyweight (1 lb = 2.2 kg)
- 4.5 to 5.0 grams of carbohydrate per kilogram of your bodyweight
- 0.8 to 1.0 grams of fat per kilogram of your bodyweight

2. Keep hydrated, drink water with each meal

1. Do not go longer than 4 hours without eating. The more active you are, the more often you should eat (i.e. every 2 to 3 hours). Doing this will help you to gain lean body mass while reducing body fat mass.

Healthy Holiday Eating

Food is everywhere during the holiday season, making it tough to stick to your healthful eating and exercise habits. With a little attention, however, you can make it through the holidays without losing track of your healthy lifestyle.


Is it true that the average person gains 5 pounds between Thanksgiving and New Year’s Day?

I always overeat at holiday functions. Can you give me some tips to help keep me on track?




There are many ways to keep your calorie intake under control during the festivities. Try these tips and see which ones work for you:

Food

• Limit gravies and dressings made from pan drippings or heavy cream. Instead of pouring from a gravy boat, pour into a spoon and drizzle on food.
  
• Most mashed potatoes or sweet potatoes are already made with butter or cream, so avoid putting extra butter on top.
  
• Survey the entire table before you take any food. Decide what foods are worth eating and what can be ignored, and then stick to that decision. Why waste calories on foods that don’t bring you pleasure?
  
• Eat a snack before you leave home. If you arrive at a party starving, you’ll be more likely to overindulge.
  

Beverages

• Eat your calories instead of drinking them. Stick to lower calorie or calorie-free drinks (diet sodas, water, light beer, or wine spritzer) instead of punches, eggnogs, and mixed drinks that can have up to 500 calories per cup.
• Sip a large glass of water between every alcoholic drink. This will help keep you hydrated and you’ll drink fewer calories by the end of the night.



• When you are the host or hostess, include nutritious and lower-calorie foods like fruits, vegetables, and lean meats on the menu.



• When you are a guest, bring along a lower-calorie dish to share.



• Watch your portion sizes



• Don’t cover your plate completely with food. In most cases, especially when it comes to holiday sweets and alcoholic beverages, less is better.



• Drop out of the “clean plate club”. Leave a few bites behind every time you eat, especially if you are eating something you don’t really care for.



• Enjoy your favorite holiday treats but take a small portion, eat slowly, and savor the taste and texture of the wonderful foods of the season.


--Emily Harrison and Meghan Stewart, Masters Students in Nutrition and Dietetic Interns at Georgia State University

Trimming the fat from recipes

If you're trying to lower the fat in your favorite recipes try these common substitutions. Even if you don't substitute the entire amount, try substituting half..you may not even notice the difference in flavor. Remember, every small step helps when cutting fat and calories!

Instead of
1 cup of butter in baking
Use
1 cup applesauce

Instead of
8 ounces of cream cheese
Use
8 ounces of Neufchatel cheese or lowfat cream cheese

Instead of
1 cup crème fraiche
Use
1 cup yogurt cheese made from lowfat or nonfat yogurt (drain yogurt through cheesecloth or heavy paper towels)

Instead of
1 cup heavy cream (in recipes, not for whipping)
Use
2 teaspoons cornstarch or 1 tablespoon flour whisked into 1 cup nonfat milk

Instead of
1 cup sour cream
Use
1 cup lowfat cottage cheese + 2 tablespoons skim milk + 1 tablespoon lemon juice

Instead of
1 cup fat for sautéeing
Use
4 cups low fat stock, fruit juice or wine and sauté until liquid evaporates

Instead of
1 egg
Use
2 egg whites

Instead of
1 cup oil or fat for basting
Use
1 cup fruit juice or low fat stock

Instead of
Whole milk
Use
2% or skim milk

Instead of
Whole milk ricotta cheese
Use
Skim or lowfat ricotta cheese

By the way, have you seen the Chocolate Muffin recipe that uses one can of pumpkin instead of milk, eggs, or oil?

Now let's hear your recipe substitution ideas!

Healthy Eats on and off campus

THE COURTYARD DELI:
· Turkey or Ham Sandwich on Whole Wheat Bread
· Sunchips
· Fresh Fruit

SALAD BAR:
· Grilled chicken or turkey
· Egg whites
· Beans or chick peas
· Lettuce and assorted veggies
· Lowfat dressing

CHICK-FIL-A:
· Char-grill Chicken Sandwich

FRESHENS YOGURT:
· Mango Beach Smoothie
· Orange Passion Smoothie
· Strawberry Oasis Smoothie
· Strawberry Sunrise Smoothie
· Tripple Berry Microblast
· 2GO 100% Juice Smoothies
· 7 oz nonfat Chocolate or Vanilla Cup

EINSTEINS:
· PowerBagel with 2 tbs reduced fat cream cheese spread
· Eggway Spinach Mushroom & Swiss Omelet Breakfast Sandwich
· Deli Tuna Salad Sandwich on Multigrain
· Turkey or Ham Deli Melt Sandwich on Multigrain Bread
· Veg Out on Sesame Seed Bagel
· Chicken Noodle Soup
· Minestrone Soup
· Turkey Chili

SUBWAY:
· Choose one of the sandwiches under 6 grams of fat
· Choose Baked Lays or Fresh Apples

ALI BABAS:
· Turkey Wrap
· Mediterranean Veggie Wrap
· Hummus or Babaganoush and Pita
· Grape Leaves

TACO BELL:
· Order off the Fresco Style Menu

ROLY POLY:
· Ultimate Veggie or Tuscan Turkey

MOCHA DELITES:
· Veggie Wrap
· Chicken Caesar Wrap with dressing on the side
· Salads with dressing on the side

LANDMARK DINER:
· Egg white omelets
· Veggie burger
· BBQ Chicken Sandwich
· Turkey Sandwich

VENDING MACHINES:
· Pretzels
· Trail Mix
· Granola Bars
· Baked Chips
· Wheat Thins
· Cereal Bars
· Vitamin Water
· 100% Orange Juice
· Sun Chips

What are your favorite on or off campus healthy eats? Post a comment and share your recommendations!

10 steps to healthier living

1. Choose baked or grilled items instead of fried, such as:
· Baked fish instead of fried
· Baked chicken instead of fried
· Baked potato instead of French fries
· Pretzles or baked chips instead of regular chips

2. Choose broth-based soups instead of creamy or cheesy soups

3. Ask for dressings and sauces “on the side” (mayo, sour cream, salad dressing, etc.)

4. Choose water or 100% fruit juice instead of sodas

5. Don’t arrive starving. Make sure you are snacking in between meals so you don’t overeat at mealtime!

6. When ordering large entrees, eat half and take the other half home to eat 3-4 hours later.

7. Limit yourself to 1-2 pieces of bread and 10-15 tortilla chips when eating at an Italian or Mexican spot

8. Choose tomato based sauces instead of creamy sauces

9. Choose skim or 2% milk in your coffee and tea drinks

10. Limit bacon and sausage to 2 x week and egg yolks to 4 x week

Top Ten Holiday Tips!

1. Don’t starve yourself! Eating every three to four hours during the day will help ensure that you don’t arrive at a Holiday party too hungry.

2. Fill at least 1/2 of your plate with fruits & vegetables. They are high in fiber and low in fat and calories.

3. Hydrate! Make sure you are drinking enough water during the day. Thirst can mask itself as hunger, causing you to eat more. Drinking water helps keep you full and satisfied.

4. Don’t deprive! It’s OK to eat your favorite foods but limit your intake of the higher fat foods to ½ size or smaller portions of a few of your favorites.

5. Learn to identify foods that are hiding the fat and calories: Cream-based soups, sauces and dips; sausages and bacon; skin of the turkey; pies and cakes; creamy casserole; and fried foods are some of the most common ones during the Holidays.

6. Eat slowly! Savor your food and enjoy it. This will help you to avoid overeating.

7. Don’t stand near the food table at a party. Make a plate and then leave the food table. Grazing makes the total calories add up quickly!

8. Don’t skip meals! If you feel you have overeaten at one meal, just go light at the next one with a lot of fruits and vegetables. But, don’t skip the next meal!

9. Exercise! Make sure you include some physical activity every day, especially during the Holidays. Even walking for just 15 minutes twice a day counts as physical activity.

10. Avoid alcohol! Alcohol can pack in a lot of extra calories and can cause you to want to unnecessarily overeat. Water is calorie-free and helps to keep you full.