NCAM NUTRITION Eating on the Hill: An Analysis Alice Leung UCLA - - PowerPoint PPT Presentation

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Jul 16, 2023 291 likes •575 views

NCAM NUTRITION Eating on the Hill: An Analysis Alice Leung UCLA Class of 2013 B.S. Physiological Sciences NCAM Nutrition Committee Advisory and Review: Susan Bowerman, MS, RD, CSSD Brooke Horn DeKofsky MPH, RD Think eat food, not too

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Eating on the Hill: An Analysis

Alice Leung UCLA Class of 2013 B.S. Physiological Sciences NCAM Nutrition Committee Advisory and Review: Susan Bowerman, MS, RD, CSSD Brooke Horn DeKofsky MPH, RD

NCAM NUTRITION

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Think…eat food, not too much, mostly plants.

Michael Pollan

Author of the Omnivore’s dilemma and In Defense of Food: An Eater’s Manifesto

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Daily Vitamin Intake Vitamins Women Men Vitamin A 700 mcg 900 mcg Thiamin (B1) 1.1 mg 1.2 mg Riboflavin (B2) 1.1 mg 1.3 mg Niacin (B3) 14 mg 16 mg Vitamin B6 1.3 mg 1.3 mg Vitamin B12 2.4 mcg 2.4 mcg Vitamin C 75 mg 90 mg Vitamin D 5 mcg 5 mcg Vitamin E 15 mg 15 mg Vitamin K 90 mcg 120 mcg Folate 400 mcg 400 mcg Biotin 30 mcg 30 mcg Daily Minerals Intake Minerals Women Men Boron 2.5 mg 2.5 mg Chromium 50-200 mcg 50-200 mcg Calcium 800 mg 800 mg Copper 1.5-3.0 mg 1.5-3.0 mg Iron 15 mg 10 mg Iodine 150 mcg 150 mcg Zinc 12 mg 15 mg Sodium 500 mg 500 mg Manganese 2.5 mg 2.5 mg Magnesium 320 mg 420 mg Selenium 55 mcg 70 mcg Potassium 2000 mg 2000 mg Phosphorus 700 mg 700 m

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So let’s break it down…

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According to the American Heart Association, “ For an average person on 2,000 calorie diet:

Sodium ≤ 2400 mg each day Fiber ≥ 20 grams (women); 30 grams (men) Sugar ≤ 100 calories(women); 150 calories (men) Fat ≤ 65 grams

Saturated Fat ≤ 20 grams

What do I really need and how much?

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Café 1919

The Best The Worst Gamberetti salad

max calories: 631 calories

Italiano panini

844 cal 1944mg of sodium 53.6g of fat

Campania panini

888 calories 62g of fat

Tips!

For Sides: Go fruit! Or adjust the salads!

*Suggested*

Sodium ≤ 2400 mg each day Fiber≥ 20 grams (women); 30 grams (men) Sugar ≤ 100 calories(women); 150 calories (men) Fat ≤ 65 grams

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Bruin Café

The Best The Worst Spring salad

262 cal

For more protein, opt for the southwestern chicken wrap (watch for sodium though!)

Greek style tritip sandwich

770 cal 255 calories of fat

Oven roasted turkey on honey wheat roll

704 calories 2400 mg sodium 24.7g of fat

Tips!

Ask for more or less of things.

*Suggested*

Sodium ≤ 2400 mg each day Fiber≥ 20 grams (women); 30 grams (men) Sugar ≤ 100 calories(women); 150 calories (men) Fat ≤ 65 grams

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Rendezvous

The Best The Worst

Asian Corner

Brown rice, beef & broccoli, and mixed vegetables stir fry

593 cal Asian Corner

Bibimbap w/ bulgolgi beef

876 cal 3190.3 mg of sodium (133% DV) Mexican Corner

Fish tacos; cilantro rice; refried beans (opt for black beans)

521 cal Mexican Corner

Nachos w/ carne asada

1,204 cal 19.9 grams of saturated fat

Tips!

Asian: Order green tea Portion Control: ask for less rice and entrees ask for more veggies Mexican: Ask for more or less of certain things

*Suggested*

Sodium ≤ 2400 mg each day Fiber≥ 20 grams (women); 30 grams (men) Sugar ≤ 100 calories(women); 150 calories (men) Fat ≤ 65 grams

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Late Night

The Best The Worst

Turkey burger

399 cal

Balsamic sweet and sour wings

1300 cal 75.2 g of fat

Veggie burger

371 cal

Carne asada fries

1418 cal 93.5 g of fat

Veggie dog

319 cal

All wings are generally bad

Vegan chicken fingers

275 cal

*Suggested*

Sodium ≤ 2400 mg each day Fiber≥ 20 grams (women); 30 grams (men) Sugar ≤ 100 calories(women); 150 calories (men) Fat ≤ 65 grams

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Major Themes?

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Portion control

– Don’t get trays and pay attention to plate size

Refrain from grabbing too many plates at once

– Veggies – ½ a plate, or more – Whole grains/starches – 1 fistful – Protein – size of your palm, ½ thick; like a deck of playing cards

Moderation

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Customization

Asking—nicely 

– Ask if you can have more veggies, less meat, no potatoes, etc. – If you don’t like to eat something, take it out

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If you feel hungry, you could just be

thirsty

Water down sweet beverages

Hydration

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Look for lean, protein-rich foods
Try different combinations
Eat slowly
Remember, all of the calories posted on the

website DO NOT include the sides you get. So if you add fries, add on about 300 calories

More Tips!

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In Your Dorm Room

Don’t run to vending machines
Keep healthy snacks in your room

– Fresh fruit – Oatmeal/nuts – Yogurt – Bags of vegetables (can be microwaved)

Don’t sleep right after you eat

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Pack snacks of fruits and cut veggies
String cheese and Yogurt
Oatmeal, Peanut butter and banana on

whole wheat bread

Visit the organics in Ackerman

At School

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http://www.24hrrecall.com/
Created as part of a nutrition research project

at UCLA

Asks you to recall what you ate in the past 24

hours

Compiles a report of what you are lacking and

what you are getting from your meals

What am I missing?

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Exercise

Last Note…

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Acknowledgements

Writer & Developer: Alice Leung B.S. Physiological Sciences Candidate, 2013 (UCLA) Member, NCAM Nutrition Committee Intern, Nutrition, Complementary & Alternative Medicine Advisory and Review: Susan Bowerman, MS, RD, CSSD Assistant Director, UCLA Center for Human Nutrition Brooke Horn DeKofsky, MPH, RD UCLA Graduate Vivian Lam B.S. Physiological Sciences Candidate, 2013 (UCLA) Director, NCAM Nutrition Committee Secretary, Nutrition Complementary & Alternative Medicine Jenny Chu B.S. Neuroscience Candidate, 2011 (UCLA) Advisor, NCAM Nutrition Committee Co-President, Nutrition, Complementary & Alternative Medicine