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Clayton State University Fitness Center

Fitness Center

Nutrition Tips

 Tips for Easy Weight Loss
Nina Hall, Southern Regional Medical Center Intern, September 2008

Studies show that most college students on average gain 3 to 10 pounds during their first two years of college.  However, if you do gain weight, there is no need for a mental meltdown!  Simply, take a look at your eating and exercise habits and make adjustments.  Listed below are tips for losing weight (the right way):

  • Eat at least five servings of fruits and vegetables per day
    • These low-calorie foods contain an abundance of vitamins, fiber, and antioxidants.  They also fill up your stomach, so you feel full.
       
  • Consume wholesome fresh foods
    • Try to avoid packaged (processed) foods such as fast food.  These foods often have a high sodium and fat content.  Purchase fresh foods whenever possible.
       
  • Do not be overly restrictive
    • Indulge in your favorite treats every once in a while (but watch the frequency and quantity).  Cutting out too much of your favorite treats may result in a “dietary setback” (i.e., over-consumption of these foods).
       
  • Understand food claims and labels
    • ALWAYS read the nutrition label on the packaging.
       
  • Watch for portion size
    • Losing and maintaining weight loss means eating foods in the right amounts.
       
  • Watch out for sugary drinks
    • Juices and sodas all contribute calories (a not-so-well-known fact).  Try to drink at least eight glasses of water a day.  Water not only hydrates your body, but helps you feel full as well.
       
  • Keep a food journal
    • Food journals assist you in pin pointing your eating pattern and modifying it if needed.
       
  • DO NOT skip meals!
    • Skipping meals DOES NOT help weight loss.  Skipping meals leads to low blood sugar, which causes sudden hunger pangs.  Hunger pangs either cause bingeing and/or food cravings.  Eating 4 – 5 smaller meals rather than 2 or 3 big ones helps stabilize blood sugar and control your appetite.
       
  • EXERCISE
    • Most experts recommend incorporating 30 – 60 minutes of physical activity into your daily schedule.  The addition of weight-bearing exercises at least twice per week will help burn unwanted calories.

 

Slimming Spring Solutions
Kelly Wright, Southern Regional Medical Center Intern, April 2008

 Sunshine highlights many spring flowers as well as our lately hidden figures.  As the sky heats up we tends to wear less layers and more sleeveless shirts.  What a great motivator to shed some of those extra winter pound blues! 
     With the longer days and warm and HOT weather, it’s a great time to get out and exercise.  However, staying hydrated it very important.  As your body loses more through sweat, your daily fluid needs increase. Water is the best hydrating source but it can get boring after drinking the recommended amount everyday. 
     What and how much you drink is very important in losing and maintaining your weight. Here are some beverage recommendations published in 2006 by the American Journal of Clinical Nutrition:

Beverages

Daily Servings*

up to…

Calories per serving

Water

9-13

0

Unsweetened tea

8

0

Unsweetened coffee

4

0

Diet soft dinks/Calorie free beverages

4

0

Skim/Low-fat milk/ Unsweetened fortified soy beverages

2

100

100% fruit juices/ whole milk/ sports drinks

1

115

Soft drinks/ Juice drinks

1

110

*1 Serving = 8 ounces

Remember that if you are drinking sweet tea, soda, fruit drinks, etc. all day you could be consuming hundreds of calories without even knowing it. Research has shown that calories taken in via drinks don’t make you eat less to compensate. So be careful how you stay hydrated this spring and summer season.

Low Fat, Low Cholesterol, No Problem!
Scott Kimner, Southern Regional Medical Center Dietetic Intern, Jan 2008

 Eating a low fat and low cholesterol diet can be very difficult for someone.  Too much fat or cholesterol in the diet can increase the risk of obesity, diabetes, cardiovascular disease, and other health issues. When someone limits food high in fat, they may not be eating the foods that they are accustomed to eating.  Here are some helpful tips and choices that someone can make and still have a tasty meal!

 1) Eat more turkey, chicken, and fish instead of other red meats.
 2) Cut off any visible fats on meat prior to cooking to decrease the fat.
 3) ONE serving size of meat is equal to a size of a deck of playing cards.
 4) Bake, broil, grill, or roast instead of frying.
 5) Choose low fat or skim milk over whole milk.
 6) Season your foods with tasty spices and herbs instead of salt.
 7) Choose fruits and vegetables as side dishes for meals or snacks.
 8) Avoid frozen dinners and processed foods. They are higher in sodium.
 9) Choose foods higher in fiber.  Fiber rich foods can make you feel full and prevent you from eating more food.
10) Cook with healthier oils such as olive oil, peanut oil, and canola oil.
11) Avoid solid fats like butter, lard, meat fat, coconut oil, and palm oil.
12) Substitute margarine (trans-fat free) for butter.

Controlling the amount of fat and cholesterol that is in your diet can help prevent a lot of health risks and can lead to a healthier weight and lifestyle.


Recipe Modifications Made Easy  
By Debbie Hoerner, Southern Regional Medical Center Dietetic Intern, Fall 2007

 You do not have to be a chef to be able to modify your favorite holiday recipes and make them healthier!  Here are some ideas to cut down on calories, sodium, and fat yet still enjoy your favorite foods!

  • Decrease the original amount of sugar in recipes by ¼ to 1/3. (i.e., a recipe calls for 1 cup of sugar, use ¾ or 2/3 cup instead) 
  • Use spices such as cinnamon or fruit instead of sugar.
  • For cookie recipes that call for jellied fillings or toppings, use sugar free preserves. 
  • Leave the frosting on cookies and cakes off. Use a simple glaze or powdered sugar as a topping.
  • Replace chocolate chips with raisins for a different taste.
  • Use low fat milk, cheese, mayonnaise and cream cheese.
  • Try a low sodium soup instead of a regular soup.
  • Replace sour cream with plain nonfat yogurt.
  • Reduce the number of whole eggs used.  For example, instead of two whole eggs, use one whole egg and one egg white.
  • Use canola oil.


Boost Fiber Content & Stay On Track With Holiday Eating  
By Jillian Deppa, Southern Regional Medical Center Dietetic Intern, Fall 2007

 With the holidays quickly approaching, many people may be avoiding their scales till well after the New Year. Around every corner there seems to be another tasty dish or a dessert, which makes consuming excess calories a common problem. You don’t have to avoid the celebration of the holidays to maintain a healthy diet. Make fiber part of your daily diet. Fiber increases satiety, lowers the absorption of saturated fat and cholesterol, and reduces the risk of major diseases. Fiber can be found in whole grain products, beans, fruits, and vegetables. Here are some examples to incorporate in to your holiday meal planning. 

Whole Grains

Beans

Fruits

Vegetables

Whole Wheat Bread

Black Beans

Apples

Broccoli

100% Bran

Kidney Beans

Bananas

Carrots

Whole Oats

Lentils

Cherries

Corn

Barley

White Beans

Pineapple

Parsnips

Popcorn

Lima Beans

Peaches

Peas

Brown Rice

Pinto Beans

Plums

Zucchini

Wild Rice

Navy Beans

Apricots

Squash

 

Decrease salt, Increase Spices & Herbs  
By Smita Muliyil, Southern Regional Medical Center Dietetic Intern, Fall 2007

Salt is not entirely bad but consuming excess amounts of salt can increase water retention and the risk of hypertension and cardiovascular disease.  People should try to keep their sodium intake to less than 2400mg per day.  However, most Americans exceed that amount regularly.  Reducing the amount of salt added to a recipe helps alleviate the problem but it reduces the flavor for the meal.  Using herbs and spices add exciting flavors to a food item without the extra salt.

There are many ways to incorporate herbs and spices into a meal.  Using ground spices adds flavor without having to cook to meal long.  For meals with longer cooking times, use whole herbs or spices.  Start experimenting with familiar spices and herbs first and once you get comfortable with them begin using new ones for exciting new flavors.

For tips on how to use herbs and spices visit the following websites:

  1. http://www.wholefoodsmarket.com
    > Recipes
        > Kitchen Tips
            > Herbs & Spices
     
  1. http://www.mccormick.com
    > Recipes & Cooking
        > All About Spices

Eating Smart & Fast
Paul Stanko, Southern Regional Medical Center Dietetic Intern, Fall 2006

Eating a healthy well balanced diet is difficult for anyone, especially a college student. Many students have a limited budget and often find themselves choosing between value and nutrition at a fast food drive true. Knowing the nutritional content of your food before you order can help with your budget as well as your health. With the use of internet sources such as www.Nutritiondata.com and www.Calorieking.com, making wisely healthy food choices at your favorite fast food chain is easier then you think. These online food data bases have many helpful tools that can aid in food selection at fast food chains and restaurants. “Education Brings Modification”

  • NutritionData.com
    • Fast Food Facts (On Right Side Of Page) Select Food Item
  • CalorieKing.com
    • Products and Services
      • Our Food Data Base on Your Site
        • CalorieKing Food Database
          • Fast-Food Chains & Restaurants
            • Choose a Brand (GO)

Finding Fun in the Food Guide Pyramid
Tracie Bock, Southern Regional Medical Center Dietetic Intern, April 2002

No, you can’t find this pyramid amongst the others in Egypt. The Food Guide Pyramid gives people a general idea of what foods should be eaten each day. It is divided into five groups that are all equally important. The goal is to have people eat a variety of foods getting all the nutrients they need in one day while still maintaining a healthy weight. The Food Guide Pyramid was designed as a guideline and not a rigid prescription! For some people the guidelines seem a little overwhelming. So here are some tips to make following the Food Guide Pyramid fun!

  • Post the Food Guide Pyramid on your refrigerator. Keep a log of how many servings of each food group you ate for that day.
  • Find a friend or family member who is willing to accompany you in following the Food Guide Pyramid. Motivate each other to keep up the good work!
  • Focus on one food group and set small goals for yourself: “My goal is to eat two vegetables at lunch”, or “I will eat two servings of 1 % milk a day.”
  • Set a different goal each week, every month, or however long it takes you to accomplish your goal. An example would be to start at the bottom of the pyramid and work your way up, or vice versa.
  • Reward yourself! Make plans for a night out to the movies or schedule yourself for a massage

Butter or Margarine?
Mindy Howard, Southern Regional Medical Center Dietetic Intern, April 2002

You switched to margarine because it was better for you than butter. Now, you hear that margarine contains trans fats, which are also bad for you. So, the real question is what do you butter your toast with? The answer is simple. Choose a margarine product with the label “Trans Fat Free” or “This product contains 0 grams of trans-fatty acids.” Trans fatty acids are culprits that make margarine bad. One of the major sources of trans-fatty acids is margarine, so check the label next time you are buying a margarine product.

Make a Low Fat Pizza
Paula Evans, Southern Regional Medical Center Dietetic Intern, October 2001

Would you like to eat a pizza without the guilt? Try this quick and easy recipe for a delicious, low-fat pizza! Brush tomato sauce on a boboli crust pizza. Saute red and yellow peppers in a tablespoon of olive oil. Top pizza with peppers, turkey pepperoni and veggie cheese. Bake at 450 degrees for 8 to 10 minutes. Add herbs and spices as desired. Your heart will thank you!

Ground Flax Meal for your Heart
Jennifer Dryheim, Southern Regional Medical Center Dietetic Intern, October 2001

Omega-3 Fats are important in our diet! They have been shown to benefit our hearts by lowering the “bad” cholesterol and increasing the “good” cholesterol. This dietary fat may decrease your risk of heart disease by lessening plaque build-up in our arteries. You may already know that fish such as salmon and tuna fish are rich sources of these Omega-3’s, but have you ever heard of flax meal? Ground flax meal can be found in most grocery and health food stores. It is also a rich source of Omega-3 Fat and it is easy to add to your meals on a daily basis. For example, add a serving to your cereal or yogurt in the morning and in your salad dressing at dinner. Flax meal has an enjoyable nutty flavor and once you begin to incorporate it into your diet, you will probably see your cholesterol dropping!

Fruit Sauce in Seconds
Christine Livingston, Southern Regional Medical Center Dietetic Intern, November 2001

Overripe fruit, such as berries and peaches, can be turned into fruit sauce to serve over frozen yogurt, angel food cake, waffles etc. Just toss the fruit into a food processor or blender and process until pureed. If necessary, add a little liquid (like fruit juice) to the sauce to attain the desired consistency.