Experience of a Lifetime

As college students, life is sometimes a little rushed, often un-predictable, and usually stressful. During times of uncertainty one thing is for sure, we need to eat. We need to nourish, refuel, and replenish our bodies and minds in order to tackle life as college students. When schedules get a little crazy eating is sometimes overlooked or pushed to the side. Remember when your parents would say, “breakfast is the most important meal of the day?” Well if you do, there is substantial research that provides evidence that this saying is accurate when it comes to health, weight maintenance, and cognitive function.
Upon awaking after a night of sleeping there is a physiological need to replenish the body’s energy or blood sugar stores. By consuming breakfast the body is able to replenish its diminished stores, as a result, providing it with energy. But when breakfast is skipped your body cannot replenish itself and may try to get energy elsewhere such as your muscles. As some of you know from experience which I can attest to as well, having a reduction in energy may lead to decreased ability to think and remember clearly and energy to engage in physical activity.
Researchers suggest that when breakfast is skipped there is a tendency to overeat later in the day or consume an unhealthy snack. Studies have gathered a correlation between breakfast skippers and their body mass index (BMI), an indicator of body fat, being higher than those who consume breakfast. In other words, if you are trying to maintain or loss weight skipping breakfast is not a healthy solution. By eating more frequent meals it can assist the body’s ability to utilize energy and lower BMI. No one enjoys that rollercoaster feeling of high and low energy spurts; keep your energy levels coasting by eating 3-5 small meals throughout the day.
There is a slight catch, not all breakfast foods are made equal, and the type of breakfast can have a difference on the overall quality of the diet. Choosing a carbohydrate dense, moderate-high fiber food such as a ready-to-eat breakfast cereal or cooked cereals (like oatmeal, cream of wheat, or grits) paired with fruit is a great way to keep you satiated and full longer. Fiber is a beneficial part of a healthy diet that may prevent the development of certain diseases and keep things moving smoothly. It is recommended that women get 28 grams and men get 35 grams of fiber a day. Look for cereals that have at least 3 grams of fiber per serving and less than 5 grams of sugar per serving such as cheerios, raisin brain, and shredded wheat-originals. In addition to cold and cooked cereals some great breakfast foods include:

• Low fat yogurt with fruit or granola (check the label and look for low fat, low sugar varieties)
• String cheese and crackers
• Pancake or waffle with peanut butter
• Whole wheat bagel with fruit spread or nut/seed butters
• Veggie omelet (the more veggies the better)
• English muffin with a poached egg
• Made to order breakfast burritos at Arnold and McNary (choose ham + lots of veggies)

All these foods can be found at any of the campus dining centers. With the start of the new year make it a priority to eat breakfast. You are not only energizing yourself but you are creating a positive health behavior for life. Refresh, refuel, and BeWell.

By Natasha Luff, Dietetic Intern, OSU

Works Cited

1. Breaking the Fast; The Timing and The Contents of Breakfast Make it Perhaps the Most Important Meal of the Day. (2011). Harvard Health Letter. Retrieved from www.health.harvard.edu.
2. Cho, S., Dietrich, M., Brown, C., Clark, C., et al (2003). The Effect of Breakfast Type on Total Daily Energy Intake and Body Mass Index: Results from the Third National Health and Nutrition Examination Survey(NHANES III). J Am Coll Nutr (22.4) 296-302.
3. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2010. 7th Edition, Washington, DC: U.S. Government Printing Office, December 2010
4. Healthy breakfast: Quick, flexible options to grab at home. (2011). Nutrition and Healthy Eating. Retrieved from Mayo Clinic Online http://www.mayoclinic.com/health/food-and-nutrition/NU00197

Hopefully, you were able to participate in Food Day events on Monday, Oct. 24!  Food Day seeks to bring together Americans from all walks of life to advocate for healthy, affordable food that is produced in a sustainable, humane way.  For more information, check out http://foodday.org/.

UHDS, along with other campus partners including the MU Food Service, Student Sustainability Initiative, Human Services Resource Center/OSU Food Pantry and the Student Dietetic Association hosted information tables  in the Memorial Union Quad in celebration of Food Day. Each group shared information on services and resources that support healthy food.

In UHDS dining centers our goal is to keep healthy food accessible, affordable and from local sources, whenever possible. (See examples of healthy affordable food available in the dining centers in my previous blog).

UHDS is a member of the Food Alliance, an organization that promotes environmental and social responsibility for the food system, and demonstrates this commitment through partnerships with many local vendors.  UHDS is a proud partner with OSU’s Organic Growers Club/Oak Creek Farm.  Although harvest time is coming to an end, Cascadia Market in the new International Living and Learning Center still offers some selections such as tomatoes, hot peppers and bell peppers.  UHDS also supports many other local vendors. Here are just a few examples:

• Bob’s Red Mill
• Carlton Farms
• Country Natural Beef
• Dave’s Killer Bread
• The Higher Taste
• Franz Bakery
• Kenagy Family Farm
• Nearly Normal’s Gonzo Cuisine
• Pacific Coast Fruit Company
• Spring Valley Dairy
• Rain Sheep
• Red Hat Melons
• Riverwood Orchard & Farm
• Stahlbush Island Farms
• Stella Gelato
• Truitt Brothers
• Willamette Valley Cheese Company

Waste not, want not.  In UHDS dining centers, leftovers do not go to waste.  UHDS supports community-based emergency food programs by providing leftover, usable food to Linn-Benton Food Share .  Additionally, plate waste is composted at Allied Waste. At Arnold Dining Center, customers sort all compostable and recyclable products and at McNary Dining and Marketplace West, sorting is completed behind the scenes in our dish rooms.

To learn more about what UHDS is doing to support sustainable food systems, see the UHDS sustainability website.

Thanks and Be Well!

Tara Sanders, UHDS Dietician

Welcome to Oregon State University and University Housing & Dining Services!

At UHDS, we employ “stealth health” strategies, under the radar efforts to make the healthy choice the easy choice for those we serve.

A major stealth health strategy this year has been to offer inexpensive fruit, vegetable, whole grain, lean protein and dairy options. To this end, in all of our dining centers you will find a “mini” salad option available for just $1!  Also, sides of vegetables, grains and beans are 95 cents.  Non-fat and 2 percent milk is slightly less expensive than the chocolate version and apples, bananas and oranges are only 65 cents each!

Over the summer, the new International Living Learning Center building was completed and is home for a new Cascadia Market and Peet’s Coffee.  The Cascadia Market features a wide range of fresh produce, including organic produce grown right here on campus at the Oak Creek Farm. Also, there is a wide range of options for those with special diet considerations including gluten-free, dairy-free and vegan items.

Arnold Bistro’s Global Fare offers boldly flavored whole grains and legumes and you can design your own pasta special with healthy ingredients including whole wheat pasta.  At Nori Grill you will find a variety of hand-rolled sushi as well as other traditional Japanese cuisine options.  Build your own salad, Calzini or sandwich at Bings using an array of fresh veggies and whole grain breads and pizza crust.

Marketplace West and McNary’s Calabaloo’s restaurants feature the Pacific City Salad for just $1.95, made with local apples and dried cranberries and served with a splash of balsamic vinaigrette.  Calabaloo’s is also serving Corvallis’ iconic Nearly Normal’s Sunburger — a vegan veggie burger sure to delight carnivores and herbivores alike.  Marketplace West recently added a variety of freshly made salads at Cooper’s Creek.  Be sure to check out the Blackened Chicken, Grilled Vegetable, Southern Cobb and Beef Brisket salads!

McNary Dining’s Boardwalk Cafe features daily bean and grain specials such as Quinoa with Orange and Cuban Black Beans and Basmati Rice and Curried Garbonzo Beans for under $2.  Della Pasta will soon be offering a build your own “Benevita” Bowl layered with wholesome ingredients like brown rice, basil pesto and cannellini beans.

If you are looking for gluten-free options, vegan and vegetarian, or Halal options (for those who follow strict Islamic law), there are several available options for you in each dining center viewable at the following link.  Also, you can check online menus for nutrition, ingredient and allergy information.  If there are special dietary considerations that you need assistance with, I am here to serve you so don’t hesitate to contact me.

As always, if you have additional food service suggestions and ideas, we want to hear from you!

Be Well! Tara Sanders, UHDS Dietitian

Sushi chef at Arnold Bistro

Nori Grill at Arnold Bistro