Nutrition Guide for Justin

HEALTH SERVICES AT COLUMBIA GET BALANCED! Columbia University’s Guide for Healthier Eating

Welcome to Columbia University’s Guide for Healthier Eating!

The Guide is a tool that has been developed through the collaboration of the Student Health Advisory Committee, Alice! Health Promotion, and Columbia Dining Services to provide more information regarding the food choices available to members of the Columbia University community. This guide can be used to make healthy food choices while on campus as well as at eateries that surround campus. With the amount of nutrition information available, it can be difficult to figure out what kinds of food and dietary choices help maintain good nutrition. Keeping it simple and realistic by choosing nutrient-rich, unprocessed foods will nourish our bodies and keep us healthy.

It is of utmost importance that individuals are informed about positive dietary behaviors during their years of study. Research shows that entering undergraduate education marks an integral time to shape nutrition beliefs and behaviors; otherwise, poor dietary behaviors can lead to disease such as diabetes, cardiovascular disease, certain cancers, overweight, and obesity. Furthermore, positive dietary behavior that promotes health is consistently linked to improved learning and memory.

It is also important to remember that it is never too late to improve one’s diet - that is, the food that one eats - and increase physical activity, which can lead to immediate benefits, such as increased energy. The ultimate goal of this guide is to increase awareness of healthy dietary choices and is at your disposal as a tool to support more balanced food choices!

In Good Health,

Alice! Health Promotion Columbia Dining Services

Why Be Healthy?

The three leading causes of death in the United States are directly linked with dietary behavior; these include coronary heart disease, some types of cancer, and stroke. Many college- age students experience poor health habits such as increased alcohol consumption, low fruit and vegetable intake, and physical inactivity that often result in being overweight/ underweight and high blood pressure. In fact, poor diets can greatly increase one’s risk of disease, while eating a substantial variety of fruits and vegetables can reduce that risk. Research shows that college-age individuals should pay the most attention to their current lifestyle choices, as poor habits may predispose them to future health problems. Eating a balanced diet has a number of potential benefits that include a boost in energy, a clear complexion, better sleep, and maintenance of a heathy weight. Coupled with a balanced diet, physical activity enhances these benefits. Trying new fitness activities can also relieve stress and tension, and can increase self-confidence.

The old saying “you are what you eat” rings true when it comes to the impact of nutrition on health. What we choose to put into our bodies will greatly influence the way we feel, our moods and energy levels, how we perform mentally in school and work, and sometimes the way we look. Making changes and healthy choices now can have a lasting effect on long-term health.

Balance & Moderation Food as Fuel are Essential A person’s caloric needs depend on require 1800-2000 calories a day in Refuel every three to four hours; a variety of factors, including age, order to be healthy. don’t wait until you are hungry. amount of Protein- rich foods like lean physical • Calorie Needs Calculator (Cooper meats, beans, eggs, and nuts will activity, and Clinic) fill you up and last longer (great body • BMI and Daily Needs for late-night studying!). Keep in composition. mind that fish, chicken, and Every body is For more information on how to turkey are healthier choices than different, so there is NO incorporate more physical beef because they are lower in perfect diet or eating plan. activity into your daily life, fat. Also, meat can be For example, a cross country team check out these resources: substituted by tofu and athlete might need to consume other soy-based foods as a anywhere from 3500-4000 calories • CU Move vegetarian option. **Remember: Go Ask Alice! a day to obtain the amount of • it takes about twenty minutes for • Surgeon General's Report on the stomach to sense that it is full nutrients needed for stamina and Physical Activity and communicate that message success at running events, while • American College of Sports Medicine another individual may only to the brain**

Copyright ©2010 by The Trustees of Columbia University in the City of New York. All rights reserved. HEALTH SERVICES AT COLUMBIA EAT HEALTHY IN DINING HALLS & UNIVERSITY CAFÉS Columbia University’s Guide for Healthier Eating

“Healthy Choice” – means that this Columbia University Dining Services food has been prepared with the intent of promoting good health and preventing future disease. This symbol ensures that these foods are minimally processed, contain heart-healthy oils, and are low in saturated fat, sodium, and cholesterol.

The “Healthy Choice” icon is used at John Jay Dining Hall and Ferris Booth Commons. You will see the icon stamped near menu options that meet the following Healthy Choice criteria:

• Vegetables: All vegetables meet these criteria unless they • Dairy: Low-fat or fat-free cheese, milk, and yogurt. have been prepared with heavy sauces or flavor pouches that are high in sodium and/or contain additives. • Oils and Fats: Unsaturated vegetable oils – canola, olive, corn, cottonseed, peanut, safflower, soybean, • Meats, Poultry, or Fish: These proteins meet criteria if and sunflower oils meet the criteria. Salad dressing grilled, baked, or poached, but do not if they are breaded & mayonnaise meet criteria only if low-sodium/ and/ or deep-fried. Canned tuna and salmon that are low-fat. Marinades must be homemade or made unsalted, chicken or turkey if skin is removed, and lean with quality oil. cuts of beef, veal, pork, or lamb if visible fat is trimmed off all meet criteria. • Breads, Cereals, Grains & Starches: Rice – multigrain, brown rice, or enriched white. Breads – • Meat Substitutes & Plant-Based Proteins: Dried beans, peas, whole grain breads, pitas, corn or whole grain and lentils all meet the criteria. If canned products are tortillas. Cooked cereals - corn grits, farina (regular), used, they must be rinsed to remove some of the sodium. oatmeal, oat bran, cream of rice, and cream of Tofu and tempeh meet criteria only if they are not fried. wheat. The Balanced Plate

For most people, a healthy diet consists of fruits, vegetables, and carbohydrates on three quarters of a plate with protein rich foods on one quarter of a plate. Some healthy options for drinks are low fat or skim milk, 100% fruit juice that is not from concentrate, and water.

• Carbohydrates: the body’s primary source of energy to the brain, muscles, and other tissues. • Fruits and Vegetables: “Nature’s Multivitamin” as they contain important vitamins and minerals. For example, dark green vegetables like spinach, contain vitamin A, Iron, Calcium, Magnesium, plus many other vitamins and minerals in trace amounts. Eating a variety of colors will ensure good nutrition. • Protein rich foods: meats, beans, eggs, and nuts. Fish, turkey, and chicken are healthier choices than beef and pork because they have a similar amount of protein but much less fat.

Copyright ©2010 by The Trustees of Columbia University in the City of New York. All rights reserved. HEALTH SERVICES AT COLUMBIA VITAMIN & MINERAL FACT SHEET Columbia University’s Guide for Healthier Eating

If you consume a variety of healthy goods from each one of the food groups, you will most likely meet dietary recommendations for most nutrients. Eating a healthy and balanced diet rich in vegetables, fruits and whole grains is the best way to make sure your body is getting all it needs.

Copyright ©2010 by The Trustees of Columbia University in the City of New York. All rights reserved. HEALTH SERVICES AT COLUMBIA VEGETARIAN & VEGAN DINING Columbia University’s Guide for Healthier Eating

A healthy vegetarian diet consists primarily of plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts and seeds. Because the emphasis is on non-meat food sources, a vegetarian diet generally contains less fat and cholesterol, and typically includes more fiber. Vegetarians fall into groups defined by the types of animal-derived foods they eat:

To keep your vegetarian diet on track, you may find using a vegetarian food pyramid helpful. This pyramid outlines various food groups and food choices that, if eaten in the right quantities, form the foundation of a healthy vegetarian diet. No matter what your age or situation, a well-planned vegetarian diet can meet your nutritional needs. Even children and teenagers can do well on a plant-based diet, as can older people, and pregnant or breast-feeding women. If you're unsure whether a vegetarian diet is right for you, talk to your health care provider or a registered dietitian.

Meat Alternatives Meatless products, such as tofu dogs, soy burgers, nut loaves or texturized vegetable protein, add variety to your vegetarian diet. These products, found in many grocery stores and health food markets, simulate the taste and texture of meat and usually have less fat and fewer calories. Many of the meatless products, such as tofu or tempeh, are made from soybeans.

If you follow a vegan diet, you may need to find alternatives for eggs and dairy products. Try these suggestions when meal planning or cooking:

Ensuring Adequate Nutrition

The more restrictive a diet is, the more difficult it is to get all the nutrients your body needs. A vegan diet, for example, eliminates food sources of vitamin B-12, as well as milk products, which are a good source of calcium. Other nutrients, such as iron and zinc, are available in a meatless diet, but you need to make an extra effort to ensure they're in yours.

Nutrients that may be deficient in a vegetarian diet include:

• Protein • Calcium • Vitamin B-12 • Iron • Zinc

The key to a healthy vegetarian diet — or any diet for that matter — is to enjoy a wide variety of foods. Since no single food provides all of the nutrients that your body needs, eating a wide variety helps ensure that you get the necessary nutrients and other substances that promote good health.

Getting Started Vegetarian Food Pyramid If you're thinking of switching to a vegetarian diet but aren't sure where to begin, start with menu planning. • Start with what you know. Make a list of meatless meals you already prepare regularly, such as spaghetti with tomato sauce or vegetable stir-fry. • Make meatless substitutions. Select meals that could easily become meat-free with a couple of substitutions. For example, you can make vegetarian chili by leaving out the ground beef and adding an extra can of black beans or soy crumbles. Or make fajitas using extra-firm tofu rather than chicken. You may be surprised to find that some dishes require only simple substitutions. • Experiment with new meal ideas. Buy or borrow vegetarian cookbooks. Scan the Internet for vegetarian menus or for tips about making meatless substitutions. Check out ethnic restaurants to sample new vegetarian cuisine. The more variety you bring to your vegetarian diet, the better the chance you'll meet all your nutritional needs.

Celiac Disease/ Balanced Beverages Gluten-Free

A healthy diet can also include beverages that • Celiac disease is an offer many of the vitamins found in fruits and autoimmune disorder that vegetables. Try mixing seltzer water with 100% causes intolerance to fruit juice for a fizzy mocktail or follow the mini- gluten. Gluten is a protein recipes below. found in wheat, barley, rye, and often oats — 100% cranberry juice + flavored seltzer meaning that people with (2 parts) (1 part) celiac disease must avoid 100% real lemonade + strawberry nectar these foods and any (3 parts) (1 part) processed foods made from their byproducts (ranging from certain white iced tea + peach nectar cereals to grain alcohol to (3 parts) (1 part) soy sauce to MSG).

Columbia University 100% carrot juice + 100% apple juice • Celiac Disease Center (1 part) (1 part) • For more information on Celiac and gluten allergies, check out Go Ask Alice!

Kosher & Halal at Columbia University

Kosher Dining Halal Dining

Kashrut is the set of Jewish Halal means "lawful or dietary laws. Reasons for food permissible" in Arabic, and it is being kosher include the used to describe that which is presence of ingredients derived permitted in Islam. The term has from kosher animals that were taken on a connotation in properly slaughtered and reference to food, especially separating meat and dairy foods concerning ritual slaughter and and cooking utensils. the consumption of meat and poultry.

Copyright ©2010 by The Trustees of Columbia University in the City of New York. All rights reserved. HEALTH SERVICES AT COLUMBIA EATING HEALTHY IN NEIGHBORHOOD RESTAURANTS Columbia University’s Guide for Healthier Eating

Tips for healthy restaurant eating: • Order an appetizer or side dish as an entrée • Share a main dish with a friend • Consume a sensible portion of your meal and take the rest home • Order foods that don’t have creamy sauces or gravies • Add little or no butter to your food • Use lemon juice and spices to add taste instead of salt • Choose fresh fruit for dessert most often General Restaurant Advice

Flex Merchants & Their Menus Campo - Campo is open for lunch, brunch, dinner, and late night with menus featuring new interpretations of traditional Italian dishes. Located on Broadway between 112th and 113th streets.

Campusfood.com - Order food online from your favorite local restaurants.

Chipotle - Build your version of the perfect burrito, taco, or salad at this Mexican restaurant. Located on the corner of 110th and Broadway.

Community Food and Juice - Certified by the Green Restaurant Association, Community Food and Juice offers a variety of organic, fair-trade, and healthy options while being environmentally-friendly at breakfast, brunch, lunch, and dinner. Great for students and local residents in the neighborhood. Located between 113th and 114th streets on Broadway.

Mill Korean Restaurant - A Korean restaurant with dishes such as stir fry, rice, casserole, noodles, and soups. Located between 113th and 114th streets on Broadway.

Nussbaum & Wu - Featuring bakery foods, including bagels, desserts, deli foods, sandwiches, salads, and a juice bar. Located at 113th Street and Broadway.

Panino Sportivo - Featuring over 50 panini sandwiches by "channeling the authentic Italian paninoteca experience," and by using simple, fresh ingredients. Located between 120th and 121st streets on Amsterdam.

Sip - A small, eclectic cafe open daily from 10 am - 4 am that offers a wide variety of delicious coffees and teas. Sip features a full menu that offers daily specials, such as a three course, all-you-can-drink coffee, tea, and juice brunch on Tuesdays, Saturdays, and Sundays, and a half-price food special all day on Monday. Sip also boasted free Wi-Fi and a nightly DJ for entertainment. Located between 109th and 110th streets on Amsterdam.

The Heights - Choose from a variety of tapas, soups, salads, burritos, and more at The Heights. Come during the summer and enjoy the views from the rooftop on Broadway between 111th and 112th streets.

Please note that alcoholic beverages cannot be purchased through Flex.

“Balanced Choices” – Look for Balanced Choices snack items in on- campus vending machines that can be incorporated into a balanced eating plan. Balanced Choice snack items have 7 net grams of fat or less, 260 calories or less, and 250 mg of sodium or less. Snack items, such as animal crackers, baked chips, and granola bars, are designated by green spinners in campus vending machines. 100% fruit juices, low-sugar sports drinks, and water are also Balanced Choices designated by green labels.

Columbia Resources Government Sites Related Resources

• C.R.O.W.N. Resources • Food and Nutrition Information • Center for Science in the Public Interest (Nutrition Action • Go Ask Alice! • Gateway for Health and tools for Newsletter) staying healthy • National Association of Anorexia General Resources • Online federal government Nervosa and Associated Eating information on nutrition Disorders • Glycemic Index • USDA Food and Nutrition • National Eating Disorder Information Library Association Complementary & Healthy Recipes Sites Sports Nutrition Alternative Nutrition • Cooking Light • American College of Sports • NIH National Center for Medicine Complementary and Alternative • Eating Well Nutrition New York City Links Vegetarianism Information Food Sensitivities • NYC Food and Fitness • Vegetarian Food Pyramid Nutrition/Dietetics • American Academy of Allergy, • Vegetarian Resource Group Asthma, and Immunology Resources

• Food Allergy Network • American Dietetic Association

• U.S. Department of Health and Human Services, Dietary Guidelines

• USDA - Steps to a Healthier You