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Intuitive Eating during the Holiday Season

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  The holiday season is almost here! Although this is an exciting time for many, it can also be challenging to navigate food during this time. Here are some intuitive eating habits to incorporate into your holiday season to make it an enjoyable one. Find Food Freedom This means you allow yourself to eat the foods your enjoy without restriction. In fact, studies have shown that restriction can lead to overeating and the development of unhealthy eating behaviours. Remember, all foods fit in a healthy diet! Listen to Internal Cues Hunger cues can be overt like a grumbling stomach or less specific such as low energy and trouble with focus. Food is not a reward that is earned. Checking in with your hunger and fullness cues helps create a healthy relationship with food. Reject Restriction After the holiday season is over, you may feel you have overindulged or need to overcompensate for holiday treats, however, it is important to reject this notion! Follow your regular eating patt
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Reach for the Rainbow

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How do you know you’re getting the nutrients your body needs? A simple way to assess your diet for variety is by seeing whether you’re eating all the colours of the rainbow! Did you know that adding colour to your meals may help you live a healthier life? Colourful vegetables and fruits contain phytonutrients, which give plants their vibrant colours as well as their unique tastes. Keep reading to learn more about the colours. Red Phytonutrient: Lycopene Found in: Strawberries, cranberries, raspberries, tomatoes, apples, beets, watermelon, red peppers Benefits: Lycopene fights gene-damaging free radicals in our bodies. This may reduce the risk of developing chronic illnesses such as cancer, diabetes, and heart disease. Orange and Yellow Phytonutrient: Beta-cryptothanxin Found in: Carrots, sweet potatoes, oranges, bananas, pineapple, apricots, peaches, cantaloupe, corn Benefits: This phytonutrient supports antioxidant defense mechanisms and cell-to-cell communicat
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TAKE 15

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  The goal of the TAKE 15 program is to encourage everyone to take short breaks from their busy days, to reduce stress and improve mental wellbeing. This post highlights some ways you can TAKE YOUR 15. Mindful Eating Mindful eating is practice rooted in mindfulness, which is about staying in the moment and remaining conscious of everything you are doing. Ask yourself the following while you eat: How does the food smell? What are the different textures? How does it feel in your mouth? What colour is the food? When you reflect on the senses at your meals, you can connect more peacefully with your body’s cues. Physical Activity Physical activity releases endorphins, which are chemicals in your brain that improve your mood, promote feelings of calmness, and relieve tension. Have some scheduled time to stretch, run or workout. Take a walk as a study break- fresh air can help reduce fatigue and increase energy levels. Relaxation Techniques Relaxation techniques can be
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Meal Choices Made Easy

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At UAlberta Dining, we understand the importance of having nutrition and ingredient information easily available to support you in your food decisions. We clearly identify special dietary choices and other food qualities through colourful menu icons that are easy to use: VEGETARIAN   Identifies foods that fit a lacto-ovo vegetarian diet, which excludes all meat, fish, and poultry, but includes eggs, milk and many dairy products, and honey.   VEGAN   Identifies foods that are made from plant-based foods only, excluding eggs, milk, dairy, honey, and any other animal-derived ingredients.   PLANT FORWARD   Identifies menu items that contain 60 grams or less of animal-based protein per serving. These menu items may or may not be vegetarian.   NO DAIRY   Identifies menu items that are made without milk ingredients to assist those avoiding dairy in their diet. Due to the nature of our kitchens, we can’t guarantee cross-contamination with milk allergens doesn’t occur.
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Health & Wellness During Exams

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  April is a busy month filled with final exams and projects as the semester comes to an end. With schedules getting busier, it can get challenging to prioritize personal health and wellness. Here are five tips from the dining services dietitian to keep healthy during this busy season: Snacks Snacks can help keep your blood sugar levels stable and give you consistent energy to power through the long study sessions. Carbohydrates are your brain’s preferred source of energy. Combining carbohydrates with protein and fibre can give you longer lasting energy. TRY: nut butter with toast or yogurt with fruit.   Caffeine Caffeine can provide a boost of energy; however, it is important to limit your intake, so you are not left feeling jittery or nervous and unable to sleep. TRY: combine coffee with half decaf to help reduce your caffeine intake. Water We need 6-8 cups of water daily. Dehydration can lead to headaches and make it difficult to focus. TRY: infused water with fresh fruit or un
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Nutrition Month - Sustainable Nutrition

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  Happy Nutrition Month! This year’s focus is on unlocking the potential of food. Finding a dietitian can help you navigate through the world of nutrition and make healthy eating the easy choice.  One of the key health trends this year is Sustainable Nutrition. Sustainable nutrition is produced and delivered in a way that is mindful to people and the planet. These types of food systems provide energy and sustenance to maintain a healthy population without compromising the ability of the future generations to meet their food and nutrition needs as well. At UAlberta Dining, one of the ways we do this is by offering Cool Food Meals at our dining halls. Cool Food is part of the World Resources Institute which provides third party certification of menu items to help consumers identify food options that are good for the environment and health! All Cool Food Meals must fall under a maximum threshold of per-meal greenhouse gas emissions as well as meet a nutrition safeguard. This ensures that
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Sodium and Heart Health

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  Happy Heart Month! Did you know that about 1/3 of people are sensitive to sodium found in salt? Eating too much salt has shown to raise blood pressure, which increases the risk of heart disease and stroke. Sodium is a mineral which is required by our bodies in small quantities for processes such as nerve impulse conduction, muscle contraction, and maintaining the balance of water and minerals. Most Canadians eat too much sodium in the form of salt. How much sodium do I need? Healthy adults need 1500 mg of sodium per day. Most individuals are getting about 3400 mg of sodium per day. Which foods have sodium? Over 75% of the sodium we consume is coming from processed foods such as fast foods, processed meats, dressings and condiments, as well as salty snacks. 1 teaspoon of salt contains 2325 mg of sodium. How can I reduce my sodium intake?     Eat more fresh vegetables and fruits.     Eat only small amounts of gravy, sauces, and salad dressings.     Flavour your food wit
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