{"id":237,"date":"2010-03-10T14:10:39","date_gmt":"2010-03-10T21:10:39","guid":{"rendered":"http:\/\/blogs.oregonstate.edu\/uhds\/?p=237"},"modified":"2010-03-11T12:34:32","modified_gmt":"2010-03-11T19:34:32","slug":"tara-sanders-energy-balance","status":"publish","type":"post","link":"https:\/\/dev.blogs.oregonstate.edu\/uhds\/2010\/03\/10\/tara-sanders-energy-balance\/","title":{"rendered":"Tara Sanders–Energy Balance"},"content":{"rendered":"

Over the last month at the Wellness RoundTable Series<\/span><\/a> in UHDS dining centers we have been talking about \u201cenergy balance\u201d and choosing foods that are \u201cnutrient dense\u201d.<\/p>\n

What does all of this mean?<\/p>\n

Energy balance means balancing the calories you take in with the calories you burn.\u00a0 In general, a moderately active male (age 18-25) needs about 2800 calories to maintain balance, and a moderately active female (age 19-25) needs 2200 calories.\u00a0\u00a0 Surprisingly, calories can add up quickly and although the lore of the \u201cFreshman Fifteen\u201d is more myth than fact, on average, college freshman gain 4 pounds during the first year due to \u201cenergy imbalance\u201d\u2026.calories taken in are MORE than calories burned.<\/p>\n

For some, this may be the first time you are completely responsible for your own meal planning and you may struggle navigating towards choices that meet your needs.\u00a0 To help you to make balanced choices, UHDS has online menus available<\/span><\/a> with nutrition information, ingredient and allergy information.\u00a0 Additionally, calorie information is posted on Calabaloos menu boards<\/a> and all soup labels in the dining centers.<\/p>\n

UHDS dining centers have a myriad of \u201cnutrient dense\u201d options; that is, options that pack a lot of nutrition with fewer calories such as fruits and vegetables available on salad bars, fruit carts and grab and go areas.\u00a0 There are many lean protein and dairy options such as grilled chicken, lean turkey, beans, and lowfat milk, cheeses and soy based products as well as whole grain options such as oatmeal, brown rice, quinoa, whole wheat bread and rolls available in all dining centers.<\/p>\n

Additionally, the dining centers have options that are \u201cenergy dense\u201d; they pack a lot of calories and they may be \u201cempty calories\u201d such as sugary soda, candy bars and chips.\u00a0 While these are often perceived as unhealthy options, it is about balance and these options should be considered a \u201csometimes choice\u201d rather than a daily choice.<\/p>\n

Curious about your energy needs and ways to make your diet more \u201cnutrient dense\u201d? Find out more at MyPyramid.gov<\/span><\/a> website.<\/p>\n

We will be resuming the Wellness Rountable Series in the Dining Centers on April 13th<\/sup>!\u00a0 We look forward to seeing you there!\u00a0 Please don\u2019t hesitate to contact me if you have any comments, questions or concerns regarding nutrition and wellness in our dining centers.<\/p>\n

Best of luck on finals and have a wonderful and relaxing Spring Break.<\/p>\n

Be Well,<\/p>\n

Tara Sanders<\/p>\n

Registered Dietitian<\/em><\/p>\n

Oregon State University<\/p>\n

University Housing and Dining<\/p>\n

Office: 541-737-3915<\/p>\n

Cell: 541-602-9736<\/p>\n","protected":false},"excerpt":{"rendered":"

Over the last month at the Wellness RoundTable Series in UHDS dining centers we have been talking about \u201cenergy balance\u201d and choosing foods that are \u201cnutrient dense\u201d. What does all of this mean? Energy balance means balancing the calories you take in with the calories you burn.\u00a0 In general, a moderately active male (age 18-25) […]<\/p>\n","protected":false},"author":715,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[1334,1474,1473],"class_list":["post-237","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-dining","tag-nutrition","tag-tara-sanders"],"_links":{"self":[{"href":"https:\/\/dev.blogs.oregonstate.edu\/uhds\/wp-json\/wp\/v2\/posts\/237","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.blogs.oregonstate.edu\/uhds\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.blogs.oregonstate.edu\/uhds\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.blogs.oregonstate.edu\/uhds\/wp-json\/wp\/v2\/users\/715"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.blogs.oregonstate.edu\/uhds\/wp-json\/wp\/v2\/comments?post=237"}],"version-history":[{"count":4,"href":"https:\/\/dev.blogs.oregonstate.edu\/uhds\/wp-json\/wp\/v2\/posts\/237\/revisions"}],"predecessor-version":[{"id":240,"href":"https:\/\/dev.blogs.oregonstate.edu\/uhds\/wp-json\/wp\/v2\/posts\/237\/revisions\/240"}],"wp:attachment":[{"href":"https:\/\/dev.blogs.oregonstate.edu\/uhds\/wp-json\/wp\/v2\/media?parent=237"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.blogs.oregonstate.edu\/uhds\/wp-json\/wp\/v2\/categories?post=237"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.blogs.oregonstate.edu\/uhds\/wp-json\/wp\/v2\/tags?post=237"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}