Healthy Aggies at UC Davis

When it comes to diet, you’ve probably heard the term “heart-healthy” before; but what does that mean exactly? Heart-healthy foods include whole grains, fruits, vegetables, low-fat or fat-free dairy, lean protein, and good-for-you unsaturated fats. As an added bonus, high-fiber heart healthy foods keep you fuller for longer.

Here’s the low down on how to keep your heart strong and healthy:

Saturated vs. Unsaturated Fat

The amount and kind of fat you eat makes a difference. Fat should make up 20 percent to 35 percent of your total calories, but only 10 percent of those fat calories should come from saturated fat. Research shows that eating too much saturated fat is not good for the heart. To limit saturated fat, select lean cuts of beef and pork and cut back on processed meats.

Unsaturated fat is a different story. This type of fat is beneficial for cholesterol levels and overall cardiovascular health. Foods like olive oil, canola oil, avocados, nuts and seeds contain unsaturated fat.

Omega-3 fatty acids

These fatty acids, a type of unsaturated fat, are  helpful in preventing heart attacks. Fatty fish like salmon and tuna are both sources of omega-3 fatty acids. The recommended intake for omega-3 fatty acids is 500 milligrams per day;that’s basically two 6-ounce servings of fatty fish per week.

A plant based omega-3-fat known alpha-linolenic acid (ALA), is found in flaxseeds and walnuts. Consume two tablespoons of ground flaxseed or one ounce of walnuts each day for optimizing heart health. Another option is cooking with flaxseed or walnut oils, or using them as salad dressing.

Fruits and Vegetables

According to MyPlate, fruit and vegetables should make up about half of a balanced meal. Not only are they low in calories and high in fiber and antioxidants, they also help regulate blood pressure. High blood pressure is a major risk factor for heart attacks and strokes.

Fruits and vegetables are packed with potassium, a mineral that has been shown to lower blood pressure in clinical studies. Aim for 4,700 milligrams of potassium every day for blood pressure control. That’s at least two cups of fruit and three cups of vegetables daily.

Reduce Sodium

Prepare foods at home so you can control the amount of salt in your meals, and use as little salt in cooking as possible. You can cut at least half the salt from most recipes.

Select reduced-sodium or no-salt-added canned soups and vegetables.

Season foods with herbs, spices, garlic, onions, peppers and lemon or lime juice to add flavor.

February is American Heart Month, a month dedicated to learning how you can lead a healthier lifestyle, keep your heart healthy and protect your loved ones from heart disease. Visit the TASTE Platform at the Dining Commons, which serves SPE Certified and heart healthy meals all year!

It is hard to watch TV or read the news without hearing about the latest fad diet.

Commercials and advertisements make claims that seem incredible, making these diets seem like the perfect quick fix. However, the truth is simple: If a diet or product sounds too good to be true, it probably is. No foods or supplements are magic, no matter what companies may claim in order to sell them. In fact, some of these diets, as well as ingredients in supplements and herbal products, can actually be detrimental to health.

Here are the real facts behind the fads:

Q: I’ve heard a lot about “juice cleanses” recently. Is this method really effective, or even safe to do?

A: A short-term juice cleanse is not harmful if you are an otherwise healthy person, but it is not beneficial either. A juice cleanse may lead to rapid weight loss, but steady weight loss is much healthier and more likely to last than sudden dramatic changes. Many cleanses also claim to be detoxifying, but your body already has organs whose purpose is to help the body detoxify itself. The kidney and liver function to clear out the body by breaking down substances such as alcohol, neutralizing and excreting the ammonia that results from protein metabolism, and preventing harmful carcinogens from being absorbed into the bloodstream.  There is no evidence yet that any ingredient in these juices is by itself able to eliminate toxins from the body.

Here are a few things you can do instead of a cleanse that will help your body’s detoxifying system run smoothly:

• The digestive system needs a steady flow of fiber to work properly to eliminate toxins. Find a list of high fiber foods here.
• To support the liver’s ability to maintain an abundant supply of the potent detoxifier glutathione, eat lots of sulfur-containing vegetables like broccoli, cabbage, and cauliflower.

Q; What about other diets, such as ones that instruct you to eat a lot of one food, (the “grapefruit diet” or “acai berry diet”)?

A: Your body needs a wide range of nutrients, and it is hard to get that from eating just one food. Not to mention it becomes boring to eat the same food day after day and you may end up feeling deprived.  Also avoid any diet that severely restricts one or more food groups. The best way to eat is to get the right balance of protein, carbohydrates, and fat. With any new diet, always ask yourself: “Can I eat this way for the rest of my life?” If the answer to that question is no, then the plan is probably not for you. The best kind of program is one that you can understand and sustain.

Q: What are ways to stay healthy that don’t involve a supplement or a specific diet plan?

A: You might try “clean” eating that focuses on vegetables, fruits, whole grains, and lean protein — basically, whole foods without a lot of processing. Relying on whole foods is the best way to get a good combination of micronutrients, keeping you satisfied for longer. Regular physical activity is also essential for good health; plus it makes you feel great! The key to success is to find physical activities that you enjoy and then to aim for 30 to 60 minutes of activity on most days of the week.

It is common to feel down in the cold months following the holiday season. Days are shorter, the sun isn’t shining as much, and sickness is more common. These factors can drive you to feel sluggish and unmotivated. The good news: you can combat all that with the right diet! Having the winter weather blues is tough enough, but when you’re not getting all the right nutrients it can only get worse. Here’s how to find out if what you’re lacking this season is more than just warmth and sunshine.

• Folate and vitamin B12 may influence mood by playing a role in the production of serotonin, production a neurotransmitter in your brain that contributes to feelings of well-being and happiness. Add foods rich in folate and/or vitamin B12, such as fortified whole-grain breakfast cereals, lentils, oatmeal, beets, shellfish, wild salmon, low-fat dairy and eggs., to boost your consumption of these two important nutrients.
• Vitamin D is known as the sunshine vitamin, because it can be synthesized as a result of exposure of the skin to sunlight. During the darker winter months make sure your diet includes good sources of vitamin D such as low-fat milk, fortified soy milk and egg yolks. It may be beneficial to take a daily multivitamin.
• Vitamin A is important primarily for good vision, the immune system, and cellular health. . Deficiency of vitamin A causes dry skin, night blindness, and poor immunity.  Therefore, it’s especially important for surviving the winter season whenever darkness, dry skin, and colds take over. Vitamin A rich foods include sweet potatoes, carrots, leafy greens, cantaloupe, and apricots
• Essential Fatty Acids are fats that our bodies need, but can’t create or use as fuel. EFAs affect the function of our cells as well as our moods and behavior. An EFA deficiency leads to dry skin, poor circulation, and mood swings, and we already suffer enough from those in winter. Foods with essential fatty acids include fish cantaloupe, pumpkin seeds, walnuts, broccoli, and brussels sprouts.
• On another note, regular exercise can relieve depression and trigger physiological changes that make more energy available throughout the day. Try to keep your routine up, even when the weather gets chilly. Your body will thank you for it.

To get optimal nutrition this season at the Dining Commons, choose the SPE meal option found under the red TASTE banner. SPE meals are certified to have all the nutrients you need all on one tasty plate. Find out more about SPE meals at UC Davis here!

You’ve heard it since elementary school: Breakfast is the most important meal of the day. But when you wake up and hit the snooze button and are left with only twenty minutes to get ready for class, it is easy to skip breakfast altogether. In fact it is estimated that 12 to 34 percent of teens regularly miss their morning meal.

Eating breakfast can help you maintain a healthy weight and even perform better in school. Along with sleep and exercise, eating a healthy breakfast is the best way to recharge your batteries. Those who eat a morning meal tend to make healthier food choices throughout the day, which can positively impact weight and long-term health. In addition, breakfast supplies essential nutrients to the nervous system that rev up brain power. Studies suggest that eating a healthy breakfast improves brain function, particularly memory and recall. Eating a healthy breakfast before studying could be what earns you those few key points on the exam.

How do we know what ingredients add up to a healthy breakfast? Try to fit it to this equation:  Whole Grains + Fruits and Vegetables + Protein. Here are some examples from each category:

Whole grains:

• Whole-wheat toast, English muffin, or tortilla: When you choose white flour over whole wheat, you are losing over half of the B vitamins, fiber, folic acid, calcium, zinc, phosphorous, copper, and iron.
• Oats: Oats are complex carbohydrates, meaning they will not spike your blood sugar and are slow to digest. They also have a very high fiber content! Oats also contain potassium, phosphorous, and magnesium.

Fruits and vegetables:

• Blueberries have one of the highest concentrations of antioxidants of all fruits and veggies. They can counteract free radicals, which damage cells and tissues. They also protect against all forms of cancer, especially colon and ovarian cancer.
• Avocado contains vitamins A, B, C, E, phosphorous, magnesium, potassium, folic acid, zinc, and iron. Its greatest asset is their monounsaturated fat content, which is linked to lower cholesterol levels, reduced risk of heart disease, weight loss, and alleviation of depression.
• Apples: Three a day can help decrease cholesterol by 10 percent. They are also rich in antioxidants and vitamin C.
• Tomatoes:  Contain vitamin A and C. Tomatoes are also rich in lycopene, which has been proven to halt the growth of cancer cells.

Protein:

• Eggs: The yolk contains the nutrients tryptophan, selenium, iodine, B vitamins, and phosphorous. The egg white has 6 grams of complete protein.
• Low-fat dairy products: High in both protein and calcium. Just a cup of light nonfat yogurt, for example, gives you a third of your daily recommended calcium intake.
• Smoked salmon: Salmon is loaded with heart healthy omega-3 fatty acids. Salmon is also rich in vitamin D and vitamin B.

Looking for a healthy breakfast at the DC? Try the new SPE Oatmeal Bar! Great tasting oats with a variety of toppings to choose from. If you are looking for more try adding some nut butter or fresh fruit from the salad bar. Occasionally you will find spelt cereal there for a change of pace.  Enjoy!

Hello there Aggies, and happy Food Day! Food Day is an annual nation-wide event that celebrates healthy, affordable, and sustainable food. The goal of food day is to bring to the public’s attention some of the issues that are happening within our food system in America, and encourage people to realize that their personal choices and contributions matter to the whole. Food Day events will encourage people to think critically about their food, where it comes from, and what this means.

Food Day was created in order to help people to Eat Real (take the Eat Real pledge here). The American diet has evolved to include an abundance of sugary, salty, overly processed food that contributes little in the way of nutrition. To Eat Real means to consume less processed food in favor of vegetables, fruits, whole grains, and sustainably raised protein. Advocates of Food Day envision a envision a world where food is not only good for you, but also produced with respect to the people who are in charge of growing it and harvesting it.

Five specific food day priorities:

• Promote safer, healthier diets
• Support sustainable and organic farms
• Reduce hunger
• Reform factory farms to protect the environment and farm animals
• Support fair working conditions for food and farm workers

These goals cannot possibly be reached on their own, and that is where you come in! Use this day think about how changing your own choices about food could help improve America’s food systems, and participate in food day events going on near you.

 UC Davis events on Thursday 10/24:

• Fresh From the Farm Cooking Class 12:30-2:00 pm at Student Health Teaching Kitchen
• Farm to Fork 4:45pm – 7:45pm at Segundo, Tercero, and Cuarto Dining Commons
• Food Preservation is Fun Brown Bag 12:00-1:00 pm at the Student Community Center

Check out the Food Day web site for more information: http://www.foodday.org/