Nutrition Tactics for the Busy Grad Student

1
Nutrition Tactics for the Busy Grad Student

• Erin Quann, M.A., R.D.
• Brittanie Volk, B.S.
• Department of Kinesiology
• University of Connecticut

2
Grad Life
FOOD
3
A Quick Guide to Nutrition
Total Calories
Fat
Carbohydrates
Dietary Fiber
Protein
Water
4
Plan Ahead!!

• Grocery shop
• Pack your food the night before
• Cook in bulk freeze
• Crock Pot meals
• Bring extra snacks
• Avoid carrying excess cash
• Eat before gatherings

5
Meal Timing and Portions

• Every 3-4 hours
• Keeps your metabolism going
• Helps to avoid overeating at any one meal
• Better focus throughout the day
• Break up your 3 large meals into 5-6 smaller
  meals
• Take your time eating, and you will feel fuller
  with a smaller amount of food

6
Sleep or Breakfast?

• Jump start your metabolism
• Have more energy all day
• Improved exam scores
• Does not have to be a 5-course meal

7
Quick Nutritious Breakfast Options

• Instant Sugar-Free Oatmeal or
• Whole Oats Splenda Cinnamon
• Add nuts or peanut butter for protein
• Whole Grain Cereal
• Cheerios, Shredded Wheat (unfrosted), Bran
  Flakes, Kashi Whole Grains
• Light Whole Grain English Muffin
• All Natural Peanut Butter Banana Slices

8
Quick Nutritious Breakfast Options

• Scrambled Eggs in Microwave
• Add skim mozzarella cheese veggies
• Add Canadian bacon
• Add Turkey bacon or sausage
• Hardboiled Eggs
• Skim or 1 Milk
• Light/Fat-Free Yogurt
• Light n Fit Carb Sugar Control Smoothie

9
Quick Nutritious Breakfast Options

• Cottage Cheese w/ no sugar added Apple Sauce,
  Cinnamon, Flax Seed
• Fresh Fruit
• Kashi Bar
• Protein Bar
• Read nutrition label for higher protein, and
  lower fat and sugar contents
• Myoplex Light, Balance Bar

10
On-The-Go Breakfast Options

• SU
• Omelet
• Yogurt
• Fruit
• Co-op
• Egg and Tomato on whole wheat
• Whole Grain Muffin
• Granola Steamer
• Steamed milk low fat
• granola
• Strawberry low-fat granola

11
Lunch Dinner Options

• Soup
• Crock Pot
• Progresso Chunky
• Healthy Request
• Pre-packaged Meals
• Lean Cuisine
• Smart Ones
• South Beach

• Sandwich
• PBJ
• Lunchmeat
• Leftovers
• Salad
• Pre-packaged mix
• Add easy protein
• Leftovers

12
Lunch Dinner OptionsOn-The-Go

• SU
• Salad
• Wrap
• Naked Burrito
• Naked Chicken
• or Steak Bowl
• Veggies
• Sushi

http//www.dds.uconn.edu/ ?Menu and Nutrition
Information
13
Lunch Dinner OptionsOn-The-Go

• Blimpie
• Double lean meat sandwich
• Light dressing
• Extra dressing
• Unfortunately no whole grain bread
• Lays Baked chips
• Clear broth soup

14
Lunch Dinner OptionsOn-The-Go

• Panda Express
• Kung Pao Chicken
• Hunan Chicken Veggies
• Mongolian Beef
• Brown Rice
• Steamed Veggies
• Avoid fried meat or rice
• Ask for sauce on side

15
(No Transcript)
16
(No Transcript)
17
Lunch Dinner OptionsOn-The-Go

• Wendys
• Salads
• Baked Potato with Veggies and light sour cream
• Chili
• Grilled Chicken Sandwich

18
Some Shocking Facts. . .
http//www.dds.uconn.edu/ ?Menu and Nutrition
Information
19
(No Transcript)
20
(No Transcript)
21
Smart Snacking Strategies

• Snacks are a great way to maintain energy levels
  throughout the day.
• Remember to include a protein and a carbohydrate
  source to maximize energy.
• Dont be scared to add fat to your diet. Fat and
  protein are more filling and keep you full for
  longer.
• Prepare healthy snacks in advance, and keep them
  on hand. You never know how long youll be stuck
  on campus. Always be prepared!

22
Snacking Suggestions

• Fresh fruit and a small handful of almonds
• Peanut Butter on whole-wheat crackers, like
  Triscuits
• Low-fat, low-sugar Yogurt, like Dannon Light n
  Fit
• Raw vegetables with cottage cheese, yogurt, or
  low-fat dressing
• Small energy bar
• String Cheese made with 2 milk
• Protein shake made in advance with berries and
  yogurt
• Whole grain cereal with skim or 1 milk
• Homemade trail-mix with raisins, nuts, and whole
  grain cereal
• Dried fruit and nut mix
• Slice of whole-wheat bread with melted low-fat
  cheese

23
Grocery Shopping
on a tight schedule and a limited budget
24
Time Saving Tips

• Make a list BEFORE going to the store!
• Plan your list around the layout of the store
• Start with the outside and work your way through
  the isles.
• Understand the stores layout
• perimeterbreads, meats, dairy, and produce
• Inside islesfrozen and processed foods

25
(No Transcript)
26
Simple ways to save money

• Never go shopping when youre hungry
• You will probably buy more than you planned
• Buy in bulk
• You may spend more at the time, but youll save
  time and money in the long run
• Comparison shop
• Take a few minutes to compare items to find the
  best bang for your buck
• Know which store has the best deals for the week
• Plan your meals
• You will avoid buying things that you dont
  really need
• If meats seems too expensive? opt for beans,
  vegetables, and grains such as barley to bulk up
  your meals without the meat.
• great for stews and casseroles

27
Cooking to Save Time

• Cook in bulk
• Prepare meals on the weekend for the week or even
  longer
• Refrigerate and freeze foods to be reheated later
• Prepare stews and casseroles, which can be
  slow-cooked throughout the day. By the time you
  get home at night, your dinner is ready. Crock
  pots are great for slow-cooking.
• Frozen meals can be good options. Feel free to
  keep some on hand for those really busy nights.
  For healthier choices, avoid the pizza, garlic
  breads, and creamy sauces)
• Weight Watchers Smart Ones
• Stouffers Lean Cuisine
• South Beach

28
Emotional Eating

• Exams (and life itself) can be stressful and lead
  to emotional eating
• As a way to handle the stress, it is often easy
  to develop unhealthy eating habits
• Choosing comfort foods (higher in fat and sugar)
• Increasing portion sizes
• Racing to finish a meal so you can get more
  important things done

29
A Guide to Studying

• Dont throw away everything youve learned about
  nutrition just because its time for a big test!
• Tips for test time (and all the time)
• Keep the fridge and cabinets loaded with healthy
  optionsIf its easily accessible, youll
  probably eat it!
• Take a portion out of the container, and put the
  container back where it belongs.
• Use eating as a study break.
• Avoid eating in front of the computer.
• Designate an eating area that is
• separate from your study area.

30
Coffee

• Caffeine, coffees main ingredient, is a mild
  stimulant
• modest cardiovascular effects such as increased
  heart rate, increased blood pressure, and
  occasional irregular heartbeat
• Negative effects of coffee tend to appear in
  excessive drinking so it is best to avoid heavy
  consumption.
• A few cups of coffee/day is acceptable
• Remember everything in moderation
• If you normally drink 16 ounces in the morning,
  try a few ounces every hour throughout the day.

31
Point to Remember

• Nourish yourself throughout the day!
• Find the nutritious foods you enjoy, so getting
  in your daily needs wont be a problem!
• Moderation is key!
• Eat a variety of foods for balanced nutrition!
• Plan ahead!

32
Thank you!!!

• Questions? Feel free to email questions and
  comments to
• Erin.Quann_at_uconn.edu
• or
• Brittanie.Volk_at_uconn.edu