Nutrition Education

An Invisible Fight 

| Jennifer Forsberg

Instagram posts. Workouts at RPAC. Mental and physical comparisons. Food restricting. Skipping dinner Friday nights. Worried about others’ opinions.   

Your time at the university is brief, but the experiences and opportunities you encounter academically and socially speeds personal growth. We learn what it means to be vulnerable, which involves drawing back our curtain and revealing the stage labeled mental health.  

Food, in particular, has led many people into dark places, even at Ohio State. Campus has many cafes and cafeterias at almost every corner, and for many, the convenience of having food so close is more advantageous than anything. Nutrition and dieting can boost self-esteem while in college, thanks to the healthier options in university dining and nearby restaurants. In some instances, however, this can be a huge struggle; the constant stress of what to eat, when to eat and how much to eat deeply affects many individuals, so it’s important to remember that our battle with food isn’t just a one-person odyssey.  

This situation is personal to everybody, but the mental tension that lays deeply rooted between food intake and mental health can escalate to a host of detrimental habits. A version of this is calorie restriction on drinking days; a study, recognized by the National Institutes of Health, surveyed 4,271 students at 10 universities and found that “67% [of students] restricted because of weight concerns” (Giles). Restriction might appear as a way to get more drunk or give a skinnier appearance, but this temporary fix can lead to issues later into the drinking night or even down the road with body image. Some students, moreover, take this a step farther and engage in restriction throughout the week; this is a struggle with many causes and effects, but what it comes down to is seeking healing and letting others know your story.  

If you would like to talk to someone about this topic or have questions, there are some resources linked below. This is the age where mental health is finally being explored and discussed, so remember, it’s okay to not be okay.  

Resources: 

 

-Noah Jagielski, Nutrition Wellness Ambassador 

Comfort Foods + COVID-19

| Jennifer Forsberg

Comfort food is a type of food that holds a specific kind of value to an individual. Anything that evokes a strong feeling can be considered a comfort food. For many, comfort food provides feelings of happiness and pleasure while temporarily making us feel better.  

The current COVID-19 pandemic has impacted everyone in various ways. No person’s experience is or has been the same. Due to all the changes we have experienced, people have been reaching for more comfort foods than they may have been before. Studies in New York have shown that 3 out of every 4 Americans are eating more comfort food than they were prior to the pandemic. With the stress that the pandemic has brought into everyone’s lives, this is completely understandable. For some, eating comfort food is a coping mechanism to help oneself feel good temporarily by eating a food they enjoy.  

Consuming comfort foods can provide many psychological benefits. They can improve your mood, improve your sense of well-being and decrease feelings of loneliness. According to Psychology Today, just thinking about a specific comfort food has also been found to improve emotional well-being in people.  

So, what is the most popular comfort food in America? According to an article authored by the Food Network, the answer is pizza! Other common types of comfort food include: 

  • Chocolate 
  • Ice Cream 
  • Mac and Cheese 
  • Chips 
  • Hamburgers 
  • Steak 
  • Popcorn 
  • Pasta 

Good nutrition is all about having a well-balanced diet, so that means that occasionally eating food you consider to be “unhealthy” is actually good for you. It is important to remember that restricting yourself from consuming foods you enjoy can be harmful and negatively impact your relationship with food. Comfort foods are commonly viewed as “unhealthy” or non-nutritious but consuming these foods can provide positive benefits to mental health as well as overall wellbeing. Some of the benefits include feelings of pleasure, happiness and temporarily feeling better after consumption!  

Resources: 

– Taylor Dewey, Nutrition Wellness Ambassador 

 

Finding Food Freedom 

| Jennifer Forsberg

Growing up in the diet culture that surrounds us, I guarantee that most of you reading this can name a few diets or food trends from the top of your head. Whether it’s keto, paleo, cutting carbs or intermittent fasting, they are all restricting and it can be overwhelming trying to keep up a lifestyle based on these fad diets. Although there are people who may function well on these diets, for others they can make you feel limited and are often unsustainable in the long term.  

Especially for college students, life can be stressful enough and it’s not worth it to get upset over whether you should have that cupcake on your friend’s birthday or not. For those reading this who can relate, I’m here to tell you that your life doesn’t have to be this way! You can have a healthy lifestyle that honors your nutrition and health needs while still enjoying your favorite foods. You can find food freedom! 

The key words in finding this solution are intuitive eating. For those who have not heard of this before, an intuitive eater is defined as a person who “makes food choices without experiencing guilt or an ethical dilemma, honors hunger, respects fullness and enjoys the pleasure of eating.” If this whole idea sounds appealing to you, here are some tips on how to start:  

  1. Listen to your hunger cues. This may sound obvious, but your hunger and fullness cues are there for a reason – to tell you approximately when to start eating and stop eating. Diets can make it seem like there is a very exact amount of calories that your body needs, but in reality, your metabolism changes from day to day based on a variety of factors: hormonal changes, physical activity, how much you ate, sleep, etc. Listening to your hunger and fullness cues can help you appropriately respond to these changing needs. 
  2. Develop a healthier mindset about food. So many diets put “good” or “bad” labels on food and it can become ingrained in our thoughts surrounding food. Although certain foods may be more or less nutritious, these choices do not reflect your morality. Try to be aware of what foods you tend to label and instead of attaching words of morality, empower yourself to make decisions based on what feels good for your body in that moment.  

These are just two steps to get started, but there are links to other useful websites containing more information on this topic below. It’s all about finding what works best for your health and remembering that food does not determine your worth or value as an individual! 

Resources: 

-Sierra Schwierking, Nutrition Wellness Ambassador 

Meal Prep Made Easy 

| Jennifer Forsberg

Figuring out what to eat, and shopping and cooking your own food can seem daunting at first but breaking it down into simple steps can make it much more manageable. Research shows that meal prep not only saves time, but is also associated with a more nutritious, well-balanced diet. It can help remove the stress and uncertainty of figuring out what to eat.   

 Figure Out the Basics   

  • How many meals do you want or need to prep for the week?   
  • What meals do you want to prep for breakfast, lunch, and/or dinner?   
  • What day works best for shopping and preparing food?   
  • What is your budget?     

Nailing down a schedule can help you stay organized and on track. This will also help when considering what to buy at the grocery store, saving time and potentially money by sticking with a grocery list instead of making impulsive purchases. Check out these meal planning apps which can help you organize and prepare what to eat for the week! 

Find Recipes 

 A common misconception with meal prep is that it gets boring. It’s the same food over and over again. It doesn’t have to be that way! Here are some great tips to spice things up:  

  • To structure meals, aim for a mix of macronutrients and include a fruit or vegetable for a source of fiber. Check out these meal ideas and consider ways you can mix and match the foods you like to create well-balanced meals. 
  • Identify recipes and foods you like and would be excited to try.   
  • If you really enjoy cooking, pick a more advanced recipe. If not, go simple! If you don’t enjoy being in the kitchen, there are some great recipes that keep it short and sweet.  

There are many great websites, apps and blogs that have fun and creative recipes. Here are a couple of websites and apps for additional recipe ideas!  

Websites Apps
Budget Bytes  Yummly
Dinner at the Zoo Tasty
Hummusapien All Recipes
Positive Health Wellness   SideChef

Create a Shopping List 

Now that you know what you’ll be making for the week, create a shopping list based on the food and supplies you need. A shopping list will keep you focused and more likely to resist temptation while shopping. Take an inventory of the ingredients you have and can use. If you notice anything missing or need more of, add it to the list.   

 Prepare Food 

 There are a few ways to approach this. Personally, I like to prep my fruits and veggies first. I often found that if I left strawberries, for example, whole, unwashed and in their container from the store, I either wouldn’t eat them or I was less inclined to grab them on the go. Prepping food ahead of time can help to save time throughout the week and decrease the likelihood of food going to waste or dining out instead.   

  • Consider 1-2 days per week when you have time to grocery shop and/or prep food and carve that time into your calendar. 
  • After grocery shopping, store any perishable food into the refrigerator or freezer right away.  
  • Consider cooking larger batches of food at one time and/or prepping some food ahead of time (e.g. chopping all the veggies or a salad or sandwich). This way, you can have food already prepared, saving time throughout the week. 
  • You can either pre-portion each day’s meal ahead of time or keep all the components separate and portion them as you go through the week.   
  • When stored properly, most food can last throughout the week. 

Remember, this isn’t set in stone. As you go, you will start to figure out what works and what doesn’t, what you like and don’t like. Use these insights to tailor your meal prep for you. Individualize it and get creative.   

-Audrey LeMaster, Medical Dietetics intern

Prevention though Nutrition: Keeping COVID Away with Food 

| Jennifer Forsberg

Food is our fuel. It gives us energy, fuels our minds, and keeps us alive. In this pandemic, we all live with uncertainty. Going to the grocery store can be stressful enough, let alone sitting with fear that you may become infected with the virus. On campus, it can feel even more daunting knowing that we may not be able to see parents or loved ones if we catch COVID. While we all know that the best way to prevent illness is to practice safe physical distancing and wear a mask, certain foods can also make our bodies strong and boost our immunity! 

Foods all have different nutrients for different functions in our body. Certain nutrients help to strengthen our immune system and keep us happy and healthy. Although no food is a guaranteed cure to an infection, there are certain nutrients that we need to ensure we are strong enough to fight one.  

Harvard University’s T.H. Chan School of Public Health helped explain what aspects of our diet to focus on to maintain a healthy immune system. Researchers expressed the importance of a healthy gut for a healthy body. To maintain our gut health, we need to eat foods with probiotics and prebiotics. Examples of probiotic foods include yogurt and fermented vegetables. Yogurt is widely available at every dining location on campus and is an easy grab-and-go snack for those of us in a rush. Prebiotic foods include whole grains, bananas, other fruits and vegetables. The dining halls have many options that include whole grain bread, pasta and endless vegetable and fruit options to help our immunity.  

Harvard’s biggest tip was to eat a well-balanced diet. To keep our bodies healthy, we must consume a range of vitamins and nutrients. We should be keeping our body fueled and ready to fight off any virus that comes our way. It can be hard to plan our meals and find time to focus on our health on campus, but the dining halls have many options to keep us healthy.  

 If you are struggling to maintain a well-balanced diet, the Student Wellness Center has free nutrition coaching for students as well as online resources to help students understand the foods they choose to eat. Check out the resources section below for more information. As always, maintaining healthy behaviors like getting enough sleep, eating well, and exercising are great ways to keep ourselves healthy and strong during this time! 

 Resources: 

-Hannah Blumenfeld, Nutrition Wellness Ambassador

Unique Short North Dishes You MUST Try! 

| Jennifer Forsberg

One of the many perks of living on campus at Ohio State is being so close to the vibrant and lively Short North! However, its vast selection of enticing restaurants and menus to choose from can be very daunting. I have compiled a few tasty spots and highlighted a unique dish from each location to get you started. The dishes below are all nutrient– and flavor–packed!  

Marcella’s 

A unique option that Marcella’s offers is a build your own meat and cheese appetizer tray. With six meat options (capicola, prosciutto, bresaola, coppa, sopressata, and salami) and six cheese options (mozzarella, taleggio, fontina, goat cheese, pecorino toscano, and gorgonzola dolce) the possible combinations are endless! Usually, when I think of Italian cuisine I think of carbs, carbs and more carbs, but with a tray of meats and cheeses you are sure to eat a great amount of protein. Oh, also, if you have never heard of some of the meats and cheeses mentioned, don’t worry. There are English descriptions below the Italian for all of them!  

Goody Boy 

“An avocado? Thanks,” if you just read that in the adorable vine boy’s voice then let’s be friends. But, seriously, Goody Boy has a dish called “Fresh Stuffed Avocado Halves,” and let me tell you, they are delicious. Avocado, quinoa, feta and grilled pita all come with this unique option. From avocado’s healthy fats and high fiber, to quinoa’s great source of all nine essential amino acids, to feta’s great protein content, you will walk away from eating this feeling satisfyingly full! 

 Bakersfield   

A Taco Tuesday recommendation? Bakersfield’s menu made my life pretty difficult by being absolutely filled with a plethora of mouth-watering, nutrition-packed taco choices. However, the “Al Pastor” really stuck out. Why? Well, it’s a taco with chile marinated pork, pineapple, pickled white onion, and cilantro. The pineapple is what caught my eye. I mean you’d be eating fruit, vegetables, grains, and protein all in one meal. I’m not going to lie to you and say that I love pineapple on pizza, however this pineapple combo makes me want to hop on a COTA bus and head to the Short North ASAP! 

 Del Mar SoCal Kitchen  

Brussel sprouts. Ten-year-old me just shivered in disgust. Growing up, brussels sprouts always had a negative stigma. Twenty-year-old me is a changed woman. A nice charred plate of brussels sprouts never disappoints. Del Mar serves a divine dish that has brussels sprouts, sweet potatoes, salsa verde, cashews, and feta. I ordered this dish for my meal and every bite was filled with a perfect combination of flavors. Sweet potatoes are rich in antioxidants, minerals, and vitamins. Brussels sprouts are one of the best plant sources for omega-3 fatty acids, and cashews are a great source of protein. Clearly your body will be thanking you after you enjoy this spectacular dish.  

Remember, most restaurants are currently offering curbside pick-up or delivery options, so you can enjoy these dishes from the safety of your home. Hopefully my recommendations will be put to good use for your next GNO or date night! 

Don’t forget you can meet with a Nutrition Coach, for free, to discuss your unique nutritional needs.  

– Emily Grieco, Nutrition Wellness Ambassador

Making a Grocery List: How to Shop Quickly on a Budget 

| Jennifer Forsberg

Moving into our own apartments can be daunting because it means we need to cook for ourselves. Living on campus, we are on a meal plan that is pre-budgeted and prepared for us. However, when we move out on our own, we must create our own budget and decide what we are eating.

One thing that helps me with this is writing a grocery list throughout the week when I think of something I need. As students, we have limited time to grocery shop, and it can be a burden during busy weeks. One way to speed up the process is to always have a list. I love to plan my grocery lists based on the meals I will eat in a week. I typically plan to meal prep at least four meals for the week and buy easy items for quick breakfasts and lunches.

There are so many resources online to start planning your grocery lists. My favorite now is the ChooseMyPlate list that can be edited straight from the link found below. MyPlate has a great “grocery game plan” list that maps out items by food group: fruits, vegetables, grains, dairy, protein, and other. This is helpful because it then, also, organizes the list based on item location in the grocery store.

Before I leave for the store, I always reorganize my fridge and pantry section to know what I currently have. The MyPlate list is easy to edit so I can then cross off the items I already have and write in the ones that I may need. I always aim to buy at least two fruits and two vegetables for the week.

A great money-saving hack is to buy frozen or canned fruits and vegetables because they last forever and are very affordable. Buying grains in bulk is an easy way to save money as well. Many grocery stores now have zero-waste bulk sections where you can bring your own jar or fill a reusable bag. This is an easy and affordable way to save money and help the planet. When it comes to shopping for protein, a great tip is to freeze raw meat or tofu if you are not going to consume it in a week.

Making a grocery list can be fun! I love to plan mine out by looking at social media accounts for recipe inspiration. There are great accounts on Instagram geared towards eating on a college budget. If you bullet journal, you can include your list on a beautifully made journal page each week. Just don’t forgot to add in a few treats and pick foods that will make you happy!

Resources:

 

-Hannah Blumenfeld, Nutrition Wellness Ambassador

 

Benefits of Breakfast

| Michaela Martin

Do you ever skip breakfast in hopes of losing weight or simply because you don’t have time to eat in the morning? Research shows that skipping breakfast can actually lead you to overeat later in the day as you may snack more and eat more at night. Studies also show that those who skip breakfast tend to gain more weight, have higher BMIs (Body Mass Index), and have an increased risk for obesity. There’s even a link between skipping breakfast and a decrease in cognitive performance and problem solving.

Providing our body with fuel in the morning can make it easier for us to eat well later in the day with research showing people who eat breakfast getting more vitamins and minerals. Eating breakfast has also proven to boost metabolism, improve mood, concentration, and energy, and help keep blood sugar levels stable throughout the day. Additionally, research shows that students who eat breakfast have higher academic achievement!

A healthy breakfast consists of a mix of macros (protein, carbohydrate, fat) with three or more food groups, including one protein or dairy source and one fruit or vegetable. This mix of foods can help meet our nutrient needs and keep us full longer.

Grab-and-Go Ideas

  • Protein shake or bar, fruit with nuts or nut butter
  • Nut-based bar (i.e. KIND), hard-boiled egg, fruit
  • Greek yogurt or cottage cheese, fruit, nuts

Easy Breakfast Ideas

  • English muffin with egg and cheese, fruit
  • Smoothie with fruit, milk, protein powder, nut butter
  • ½ bagel with nut butter and banana slices, greek yogurt or cottage cheese
  • Omelet with cheese and veggies (i.e. bell peppers, mushrooms, tomatoes, onion, spinach/kale), whole grain toast
  • Whole grain toast with avocado and egg
  • Oatmeal (or overnight oats) made with milk, protein powder, nuts or nut butter, fruit
  • Egg muffins with cheese and veggies (i.e. spinach, onion, bell pepper), fruit or whole grain toast

Additional Resources

 

– Kera Cashman, Medical Dietetics Intern

Creating Healthy Goals for 2021

| Michaela Martin

As you set your sights on a New Year and decade of life, you might be considering – or have already started to engage in – resolutions you’ve created for yourself to enhance your life. For many, those resolutions often entail taking care of one’s health, usually in the form of weight management strategies.

If you’re considering following a particular diet, check out the U.S. News and World Report’s 2020 ranking of best (and worst) diets. Their hallmark for a “best” diet includes balance, maintainability, palatability (tastes good), family-friendliness (social engagement), sustainability, and healthfulness.

To start your health goals on a positive trajectory, consider the following guidelines:

  • Are your goals healthy enough for others to follow?
  • Do your goals take into account your personal strengths or values?
  • Are they goals YOU want to achieve versus parents, friends, etc.?
  • Do your goals positively or negatively impact your health (mentally, emotionally, physically, socially, spiritually, financially, academically)?

Not sure how to get started with your health goals? Consider the following resources:

Check out additional resources below, and cheers to health and a happy New Year!

Articles

Top 10 recipes from 2019

  1. Black bean, quinoa and veggie bake
  2. Pumpkin zucchini bread
  3. Carrot cake baked oatmeal
  4. Slow-cooker green and white chicken chili
  5. Zucchini tacos
  6. Chocolate nut butter cups
  7. Mediterranean chickpea quinoa power bowl
  8. Kung pao pasta
  9. Blueberry baked oatmeal cups
  10. Greek lentil power bowl

 

– Janele Bayless, LPC, RDN

Veganism and a Virus

| Michaela Martin

You’re submitting your last assignment on Carmen. Done. As you shut your laptop and begin getting ready for bed, your phone alerts you about the COVID test you took three days ago. You’ve remained negative for months now, so you ignore the email and decide to check in the morning. A second notification catches your attention, but this time it’s not from Vault Health. The screen glows and screams your name. Your eyes stare in confusion. Your heart drops. Contact Tracing Team has a message for you.  

Many consider the stay at quarantine or isolation housing to symbolize a low point, being surrounded by complete strangers for ten days or being alone for fourteen. To avoid getting family members sick, I chose university housing over moving back home; my dilemma, however, was not about to be the walk of shame to Houck or lack of fresh air, but rather what I would be eating as a vegan.  

Not eating meat in college in tricky; having to handle a diet while in confinement seemed nearly impossible. I called the front desk of the isolation dorm to let them know about my dietary needs and they referred me to Dining Services. For students who don’t eat meat, they bring up the exact same brown bag that the other food is brought in, but with plant-based meals. Until that happened, however, I decided to munch on two bags of potato chips and wash them down with distilled water. 

I felt like I was fifteen again.  

Younger me discovered vegetarianism/veganism as a trend that helped my skin and made me feel good. My naivety, however, drew me down a path of caution whenever I was presented with food: avoiding animal products at all costs, not letting anyone make me dinner (which is why now I know how to cook), and even calling sugar companies to make sure the sugar I ate was not refined through animal bones.  

I was obsessed with what I put into my body.  

As time went on, I became much more lenient with my relationship with food, which helped me better navigate social scenes with ease due to my rulebook filled with more lax policies. Eventually, Dining Services generously delivered me food such as soy milk for cereal, granola bars, grapes and pineapple, and dinners that included plant-based meat. There was clearly thought that went into these meals, and I want to thank Dining Services for making my journey in isolation as pleasant as it could be.   

If you are having issues with your diet while quarantining, please reach out to the front desk of your hall or call Dining Services to inform them. Healthy eating is such a valuable thing, and quarantining doesn’t mean it needs to go to the wayside. A link to the Student Wellness Center website is listed below for information on nutrition education and services.  

 

 

– Noah Jagielski, Nutrition Wellness Ambassador 

 

Resources: