TIPS TO IMPROVING YOUR DIET Heidi Reeder It is important to balance out our diets to keep ourselves running smoothly in both body and mind The foods we eat contribute to our energy level, body composition (fat to muscle ratio) and general health The Surgeon General has made some dietary recommendations for optimal health No more than 30% of our calories should come from fat The average American diet de rives 49 • % of its calories from fat — and the average American consumes the equivalent of one stick of butter daily through fats and oils hidden in the diet We need 6-8 glasses of water a day and 50-65% of our calories should ideally come from complex carbohydrates (fruit, vege tables, breads and cereals) Here are some easy tips for INCREASING WATER CONSUMPTION: • Drink herbal teas with breakfast and snacks. • Add lemon slices to ice water • Buy a glass or u[ you really like and make that y< tir rt< • drinking glass. • Drink sparkling waters instead of soda pop • When exercising drink a gia • tw more than . . in thirsty for INCREASE I RI SH FRUITS AND VEGETABLES: • Carry an apple in your backpack for a snack or addition to a meal on the run • Cut up veggies into bite size pie< es to store in fra n fr jerat t You'll be more likely to eat them il they are prepared already • Cook up vegetables in the mien wave ti im them or stir fry DECREASING DIETARY F AT: • In recipes, use only 1/2 to 1 3 the amount ol margarine or oil the recipe calls tor Replace the rest with skim milk, buttermilk or egg whites • Spread jam on toast r ba jels rather than cream cheese or butter • Try a sprinkling of soy sauce to popcorn rather than butter and salt • Use oil sprays te g. Pam or Mazola) rath er than regular o*I on baking and cook ing pans • Use egg whites nr Egg Beaters instead of eggs in recipes (one egg my be re placed with 2 egg whites) • Top potatoes with salsa >r plain y j irt rather than butter or sour cream The Ups and Downs of Blood Sugar Lynn Hedrick Man-, times what we mil ■ e- lee t*, affe, ’ u' ene* p, '••»• el m d ■ at pt-fformam <• m any •-:!...*!*• *n What Qc » ‘ •' » d f n< > v j 111 »•. * • m t u < 4 M v ends up m the be • bistre, tm . i f ■ J th» t ■ • -.1 QI u i. ose (Sugar) fill* tuates • ruling <.n Aha! t>; • ‘ ' •'! u pers« m ha*. ♦ .*tt■' Glu- <-se i the primary soon e of all !h«- energy our I P uses Sin*. > it i*. thi fn• •! i e{ t thin ’ •? the ■ u * s. te • f the brain « ur tn-dies met" ui*»usiy regulate the level m th« blood if the level goes up ! high the ;-.in n .»• ne.* '• the hormone insulin f«* i w r ■! Insulin ns* •,! u the . , . ess glu* • • ,t•. *.I! • .1 ; , jen a re-.,r.. c.rrn ’ tn. e that w< • ■ iti iwhih need .\ quu K burst of energy If the t>l*><** 1 sugar level is too l‘ -,v h< the pun. n-.i releases glu* agt *H an- the! he* mone. to prevent it from reaching dangerously low levels The. regulate • < an ultimate!, . mate a fuilef i ouster • He* f with our hormones which is r ’ desttahh feu »ur t> dn - • our general wellness Whether blood sugar *s up * - down then s tern me* >ur energy I eves at a parts ular time When it is 'ugh ,i tend*-. to have i ie.t ol energy but when g at normally high the blood t>e< ernes almost toxic to the body and tup* up, n m*a results At it*, worst the. . ■ eddies uuse dehydra ton i 'invulMiin-, nr even death Put ' utunah U n mest ten dstgm rut treated t>e! - d he* lf--.it ■.* vOr If you’re interested in learning to cook and eat low fat, natural foods you've probably felt frustrated with where to start. These books contain recipes, nutrition information and advice and tips on how to cook all those mysterious ‘‘natural foods.” JANE BRODY'S GOOD FOOD BOOK by Jane Brody By far the best cook book I have seen as far as getting started on a low fat lifestyle This is a nutrition almanac cook book and How- To guide all in one. Easy, enjoyable reading Great gift for the holidays THE LOWFAT LIFESTYLE by Parker and Gates Provides recipes for hors d'oeurves to desserts and provides calorie and fat information per serving Great choice for the individual on the go who wants concise information and relatively simple recipes THE NEW AMERICAN DIET by Conner and Conner This is an ideal book for those who have high serum cholesterol and are concerned about their cardiovascular health Also great for overweight individuals seeking low fat advice and recipes This book directs the reader through three phases of fat reduction, begin rung very gradually and reducing fat as one progresses to later recipes Great for the de sirous but hesitant health seeker THE NEW LAUREL 'S KITCHEN by Robertson. Flinders and Ruppenthal This is a vegetarian, low fat. high fiber cook book This is still a good reference for meat eaters because it offers insight on how to reduce meat in the diet to reduce fat intake Excellent guide for learning to cook legumes and different grains m Ik ^-Eating Lowfat is a Tricky Business You're hungry, but you're on a diet. You missed dinner and you want to grab a quick light meal be fore your 7:00 class Wendy's is close so you and your roommate run over there. She orders a double cheeseburger, fries and a diet drink You know that is a meal heavy in fat and loaded with calories. You choose something nutritious, or so you think You take the baked potato and salad because you know those are light and healthy choices. And you re right: at least to begin with. You order cheese on your potato for your protein choice You fill your salad plate with various healthy veggies. Now. to top your dinner sal ad' you add two spoonfuls of salad dressing, three spoonfuls of sun flower seeds, and a small handful of croutons. You by-pass the cheeseburger at 800 calories and the french fries at 330 calories for a total of 1130 calo ries because you knew those were more calories and fat than you want ed at one meal You wisely chose the potato and salad which are high in nutrients and low in fat V But what was the caloric value ot your meal at Wendy's9 Your large potato which started at 100 calories became 700 hundred calories with the 2 oz. of butter (applied without your knowledge), and the additional cheese sauce. Your delightfully healthy salad with condiments rose from 100 calories to between 400 and 500 calories. Your light healthy" meal contained 1200-1350 calories with 80: coming from fat Frustrating isn't it7 What can be done9 Ask questions at restaurants and in the dorm. Is this cooked in butter or oil? How much ’ Become aware of ingredients and portion size How big is the serving spoon9 Is it level? If not you can count on it being double the serving and double the calories. Don't fool yourself Here are some examples of foods in which hidden fats pack a wallop of calories Croissant. 1 large over 600 calories Nuts. 1 small handlul over 250 calories Cheese. 2 oz.over 200 calories Monster cookie. 1 over 700 calories Chocolate kisses. 12 over 300 calories Salad dressing. 3 Tbsp over 300 calories Tortilla chips. 2 handfuls over 250 calories Butter. H stick over 540 calories When digging your hand into a bag of chips, nuts or buttered pop corn, (who stops at one handful?), realize that you may be getting 400 times more calories than anticipat ed! Kim Donahey —Cmmdeim At A Ptice— Judy Higgins Planning meals shopping for fm-t cooking dinner washing dishes ill of these things have one thing in i on mon they're time consuming College students are especially pressed t, t tune Between attending classes, study ing for hours, working, attending social engagements and lacking good cooking facilities, college students .ire easy prey of the convenience of fastfood. Since it is likely that you is a student, will patronize a ten at fast tood restaurant at some time - or many tunes it s important that you un derstand the significance of your tie t choices In the United States, tood eaten outside of the home accounts tor one out of every three food dollars, and ov>" 19 billion dollars are spent annually at fast food establishments With the much money being spent m this wav consumers have recently become r re-rested in the nutritive value of the pre pared tood they are buying Research into fast food nutrition has shown some alarming results Evidence sti- as that fast foods are high in calories sodium, and fat Even though the, show moderate amounts of carbohy drates. it is unclear how much of them- are coming from sugar or from starch Also, most fast foods have shown t be deficient in fiber and vitamins On a more positive note, fast food does apply adequate amounts of protein iron and calcium The calorie content of a single tu t food meal is approximately between 900 and 1,800 calories This is equa '■> 33 to 66 percent ol the total daily re. ommended calories for young men u d 45 to 90 percent of the total daily rei ornmended calories for young women When you consider that at least half of these calories come from fat it t omes clear that fast tood contributes to the problem of obesity in many mu-viduals The evidence seems to be overwhelming fast food is not keeping up in the health race But don't despair" You can still maintain a good diet and en |oy the convenience of fast tood F towing are a few tips that will help you in maintaining a balanced diet while -till balancing a busy lifestyle Keep your visits to fast food estate shments to a minimum ' Chinese food is high in sodium ana Mexican style foods are high in tat It you have reason to be concerned about sodium or fat in your diet keep these choices to a minimum • Take advantage of the salad bars iow ottered at many fast food restau rants (but watch the amount of salad dressing) ‘ If you plan on eating meat more than once a day choose poultry or fish which is not deep fried or sauteed ' Avoid french fries, onion rings and ether deep fried vegetables Vegetables and porous and absorb fat • Order ice water instead of soda pop or milk shakes it's refreshing, thirst quenching and cheap ! ALAS FOR FAST FOOD I i i *• Fast fend is a 11• ■' i', ■;,iptf' tt i man, mm;.' ■ slu Inn!-. Meals ir.- 'In' pi. kn ! up at 1 • t! mu * l.iu'.i "Is such au M. Donald • Burger King Ken 5 In. Ky Fried Chicken Dairy Queen. Ra» al eg X .'..eh ', irI as Me., an and pi.-.' i plui n. 1! •• m i X j., -ity ot these meals offered are loaded Aith f it A noin us on weight man i jement is that ' gl> ’* iputary tat may result i hujhei per. en’age t ;!t tv 1y tat Ar. stated t-y Dr Va .h a slant Clmi *’ ai Prnte .,01 at Modi at UCt A. The *at v i 6 eat is the tat yrsi wear a Many ot these eytra tats are hidden withm the | i t i1 nay Jt h'- ilthy I tun, a may n ta t tie : idea with 'at Ac ^ | • > an ; m a It' , s th. myth ’ a e salad I'll W'th, it k ■a ; vVtlere 11 • • ■ 'a: ink S m t In ■ I i"! i i" i" ,ai ad tie s n.". i ‘at i id iit The 884 Calorie Salad Item C.ilorios medium heed of lettuce ' Her , .!.»;» t whole c.irrut 7 cucumber slice* J ripe olives ( marinated 1 tomato 1 ! ■.tinlliiwi • garbon/o 1 T bacon bits «’ l croutons 2 ladles salad dressing 30 3 143 ?S SO 113 44J 91 y.\ t otal H84 . alone-. I i i I jj L Other menu items offerer! include hem h tries whii h range between 10 12 grams of tat per medium serving, with approximately one halt ot the total alories < lining trom fat Onion rings are another menu item iflored whs h on the av erage contain 16 grams ot tat per serving with approximately 64 of the total calories being derived from fat Las! yeai the Center tor St lence in the Put in Interest sCSPl) put out a list of dishes you ould order from national < hams whn h were nutrition ally the worst The t >p ot the list w c. Wendy s triple hessetnmjer iyou must .pm il osier this one) This nutritional bomb provides 983 c alo lies 576 at these are from tat along with 1280 mg of sodium Other high tat high sodium items which topped the worst list include Burger Kings Whopper. M Donald . Filet O Fish. Pi.v i Hut s Super Supreme Pt.v i and Ken tucky Fried Che ken , f believe that the only tlealthy . h, M‘ e t, .1 t ist til. 'll is Me x it .ill ti 011 However in.■-,! the Amen .in Mexican fix>d is prepared with in,ids of f.it Not only is it pro pared with tat. on. e sour cream, cheese, gua< a mole I tv ire. dried m lard), ground beet and ivvos are ad ted. it oinks up there with the W(>i ' 1 st M my Me * o sty!" loud , drove 75 ! Itvir calorie* from tat A Ta> o Bell Burn to 'silt >re [lie has ‘to/ i: lies With appio ■- in site I , .’DO it itiese from tat The pi.va '"du'.tty lias yet !■ be widely ai knowledge') is i ‘ it I iden ! isf to d. perhaps be. ansi: pi.va e. mu< It lower in tat ttrat mo'.t other t is! foods No! only does most pi.va . an lain the basic Pod group', containing < heeso meat vegetables an I bread' it r. (airly low in i.il Two si.. of Domino s 1? inch Cheese Pi/ /a obtain • 140 1 aloiies ant) t> grams of fat. 15 of tfie aiorvs ft an tat B dh Domino s Pepper ,vi P. a c I Pi.va Hut s The N N Chewy Pc' a have 28” it the total alone intent supplied as (at Ma. seems to hold the top spot at perhaf s tfie most nutritionally sound of ill the established fast food chains It is the first f r.t restaurant to on a national tiasi . adapt to the Ainern an Heart A ,soi sihon . (AHA) food guidelines to some of it s meals A bowl of vegetable soup, a salad bar with reduced . alone dressing and a medium sc'e l diet dunk is among the complete AHA ap proved menu, with a total < alone count of 215 1 all Hies Past food breakfasts are another high fat tare Marty i boose muffins as a healthy tow fat al ter11alive However muffins and donut1, often . nit am the same ingredients as the lunch and dinner tunes fat and sugar An example of this is a Dunkifi Donut*. Bran Muffin, r ontainmq 122 nioii' ti me , that a Dunkin' Donuts Bavar i,in creme filled donut covered with chocolate frosting Not only does it have more i alone-, the bran muffin hat. about 40 more fat M Donald , P. ms ige Bis. ml re id" tfie lop worst list by CSPI having 532 < ulones and the tat equivalent of 10 pats of butter The ever pop utaf Croissant Sundwu fi with Ham has a total of 55/ dunes ti/ ol them t>einq provided from fat Those students eating a diet which regularly ordains I ist food are most likely eating a dud high in fat A . ording to food author Paula Dranov almost every item in conventional fast food restaurants will undo a healthy diet And most ul the fat in processed fast food e. the kind we are warned against the most ardent ly saturated I i i j i i \ * i * i $ * i I * i i * $ i i l i l I i $ i Daneel Hennagin Did you know???? • 2 milk. 37' .. of the calories come from fat9 • Light corn oil means it is lighter in color than other non-light oils9 • Beef hot dogs contain as much fat as pork tiot dogs approximately 80 of the calories in both of these come from fat • Almost half of the dry weight of Fruit Loops. Captain Crunch and Pop-Tarts is sugar? • A croissant is so high in fat it should be considered a pastry in stead of a bread9 I dil'ii Beth Gatser \-.mni.hii I iIiIim Melanie Steed Dim tin id lli .ilth l ilm.iti.ui Joanne Frank lli.iltli lilmainis Beth Gaiser. Raymond Boyle Laurene Sheilds Carmel Crowe Chrissy Bloome Valerie Shannon. Annie Dochnahl I .mult DiMitn Melissa Nelson I'm I it .ill h \ihisnrs Dana Hiatt. Anna Dudey, Heidi Reeder Melanie Steed Ronni Joll. Daneel Hennagm Gtnny Ehr lich. Matt Gripp. Lynette Low Lori Novich, Kim Donahey Lynn Hedrick Judy Higgins, Becky Dixon Kathy Schweislhal .. Jenniter Archer Alice Cannon Sandi Dallet Jun Finch Jennifer Huey I In- Wi ll You is .1 iienslellei spoil soi id In Ihi Stiiiii ill 111.11111 ( in lit. .ind pnxiiiii-fl In (In lie.dth id (ii.ition si.ill ui(h llu assistant! ol llii Oriooii D.iilv tmeiald. Ml.nil i It s .nr milieu In students and l.lls lot llu heallh edllialintl pin mam. II mmi h.m am ipieshoiis. si.-imslious oi an interested m ion (I ilxilillL! *iii ai In le. please i all It* 111 (.aisi i .i| 44 M> |U: Ml 12: Ml \ 1VN