Nutrition aims to provide the campus community with basic nutrition education in order to promote the adoption of healthy eating behaviors, allowing students to develop and maintain a healthy mind and body.
Topics in this section include:
- Recommended Daily Allowance
- Fat: 20-35% of Calories
- Saturated fat <10% of total calories - poly/monunsaturated fats can be made saturated via hydrogenation (look at ingredients list for this).
- Cholesterol <300 mg/day
- Protein: 10-15% of Calories
- Carbohydrates: 50-60% of Calories
- Sodium: 1500 mg/day
- Fat = 9 calories/1 gram of Fat
- Protein = 4 calories/1 gram of Protein
- Carbohydrates (CHO) = 4 calories/1 gram of CHO
- My Plate (19-30 years old)
- Grains: 6-9 ounce equivalents/day
- Grains - Make at least half your grains whole; but strive to make all of your grains whole. Check the first ingredient to make sure it states that it is using 100% whole-wheat flour. Nature's Own Double Fiber Bread, brown rice, whole wheat flour, bulgur, oatmeal, whole cornmeal
- Protein: 5-7 ounce equivalents/day
- Protein - Choose lean meats. Limit red meat consumption to 1or 2 times per month. Choose alternative options such as legumes, tofu or nuts.
- Fruits: 2 cups/day
- Whole fresh fruits are best; however, 8oz of 100% fruit juice and ½ cup dried fruit are both 1 serving of fruit. Frozen fruit is recommended when fresh fruit is unavailable.
- Try to avoid canned fruit or fruit cups they are typically high in artificial sugar.
- Vegetables: 3-5 cups/day
- Whole fresh vegetables are best; each of the following is equivalent to 1 serving of vegetables: 2 cups raw leafy greens, 8oz of 100% vegetable juice, 1 cup cooked or raw vegetables.
- Try to avoid canned vegetables, as they are typically high in sodium; if you choose canned vegetables opt for the low sodium option.
- Note: not ALL low sodium options are actually low in sodium. For beans as well as vegetables aim for those with less than 100 mg of sodium per serving.
- Dairy: 3 cups/day
- Choose lowfat options such as skim or 1% milk or alternatives such as unsweetened almond milk, soy milk/cheese, hemp milk
- Can track food consumption and physical activity
- Example Serving Sizes
- 2 dice = 1 serving of cheese
- 1 slice of bread = 1 serving (ounce equivalent) of grains
- 1 bagel = 4-6 servings of grains
- Size of your palm = 4-6 oz of protein (meat, chicken, etc.)
- 7 Ingredients or Less
- Good food rule! Look at how many ingredients are in each product; try to buy only those products with 7 ingredients or less to decrease the number of preservatives consumed.
- These products usually contain less fat, sugar, and sodium.
- Recommended Books
- Michael Pollan: "The Omnivore's Dilemma," "In Defense of Food," "Food Rules," "Cooked"
- Insoluble vs. Soluble
- Soluble: attracts water and turns to gel during digestion, helping slow digestion.
- Sources: oat bran, barley, nuts, seeds, legumes, peas, fruits and vegetables.
- Insoluble: Adds bulk to stool and helps food pass more quickly through the stomach and intestines.
- Sources: wheat bran, whole grains and vegetables
- Health Benefits
- Regularity of bowel movements, which aids in eliminating bad cholesterol.
- 16, 8 oz glasses of fluid daily - 13, 8 oz glasses of water
- 11, 8 oz glasses of fluid daily - 9, 8 oz glasses of water
- Carry a water bottle with you daily. This increases the likelihood of you consuming a greater amount of water.
- Add lemon or a splash of cranberry juice for a little extra flavor.
- Drinking with a straw increases the amount of water consumed at one time allowing you to drink more without as much effort.
- Only need supplemental fluids after 60 minutes of continuous exercise.
- 4-6 oz every 15-20 minutes
- Veganism: Plant Based Diet Only
- Advantages - Possible benefits for people with Auto-Immune Disorders.
- Decreases natural inflammatory responses due to animal based products (i.e. red meat, dairy, etc.)
- Disadvantages - Pure veganism ultimately leads to Vitamin B-12 deficiency.
- Vegetarianism: Several Types
- Advantages - Low in saturated fats and cholesterol decreasing the risk of heart disease.
- Disadvantages - Inadequate calories and nutrients such as vitamin B-12, calcium, zinc and iron.
- Categories -
- Pescatarian: plants + seafood
- Lacto-Ovo: plants + dairy + eggs
- Lacto: plants + dairy
Recipes/Healthy Snack Options
- Healthy Snack Options
- Great source of protein and mono/polyunsaturated fats
- Almonds are a great source of calcium and provide more calcium than drinking milk or consuming dairy products
- Apple or carrots with nut butters (almond, peanut, cashew)
- Apple or pear with cheese and wheat crackers
- Examples: wasa crackers, melba crackers, whole wheat water crackers, lowfat cheese such as cheddar, havarti, goat cheese, blue cheese, feta cheese or gouda
- Cereal with skim milk, soy milk, almond milk
- 100-150 calories per serving, <2 grams of fat, <5 grams of sugar, & >5 grams of fiber
- 1 serving = 1/2-3/4 cups
- Multigrain Cheerios, Multigrain Peanut Butter Cheerios, Fiber Plus Cinnamon Oat Crunch, Kashi Heart to Heart Oat Cereal Warm Cinnamon
- Small project: the next time you pour a bowl of cereal measure it out; most people pour 2-3 servings and believe it is only 1 serving
- Healthy Recipe Websites
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- Shop the perimeter of the grocery store.
- This is where all of the fresh produce is located.
- Limit entering the aisles in the middle of the store.
- These products typically are the most processed and contain the highest amount of fat, sugar, sodium and preservatives.
- Locate stores that sell local produce or visit the farmers' market.
- Produce is grown seasonally because that is what we naturally should be consuming during those times.
- Surrounding Grocery Stores and Recommended Products
- Earth Fare
3620 Pelham Rd.
Greenville, SC 29615
- Earth Fare canned beans
- Earth Fare whole wheat pasta
- Earth Fare Bulk Items: curried cashews, nuts, whole wheat flour, whole cornmeal, cane sugar, couscous, lentils and quinoa
- Animal protein
- Whole Foods
1140 Woodruff Rd.
Greenville, SC 29607
- whole foods bulk items: nuts, whole wheat flour, whole wheat pastry flour, lentils, couscous, quinoa, wheat berries,barley and farro
- Trader Joes
59 Woodruff Industrial Lane
Greenville, SC 29607
- Trader Joe's tofu
- Trader Joe's whole wheat pizza dough
- Trader Joe's coffee
1905 E. Main St.
Spartanburg, SC 29307
- Light & Fit Greek Yogurt (80 calories, 7 grams of sugar)
- Nature's Own Double Fiber Bread
- Bakery sourdough bread
- Bakery whole wheat pizza dough
- Multigrain Cheerios
- Ocean Spray Craisins 50% Less Sugar
- King Arthur Whole Wheat Flour
2795 E. Main St.
Spartanburg, SC 29307
8004 Warren H Abernathy Hwy
Spartanburg, SC 29301
2000 S. Pine St.
Spartanburg, SC 29302
2120 Boiling Springs Rd.
Spartanburg, SC 29316
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- Mindful by Sodexo focuses on balancing nutrition with enticing flavors to create an indulgent way to enjoy a healthier lifestyle while at work and school.
- Look for the nutrition facts that are displayed at each station.
- MyFitnessPal (www.myfitnesspal.com)
- Downloadable application connected to Sodexo's Mindful program.
- Scan barcode near the nutrition facts and the information is uploaded and recorded making it easy for you to track your calorie intake.
SNAC (Spartan Nutrition Assistance Campaign)
- Provides food, nutritional information and other basic necessities to USC Upstate students in need, as well as educates the campus population on poverty and hunger.
- Collects and distributes food and other non-perishable items to USC Upstate students who are in emergency need throughout the year.
- Pantry is operated on an honor system.
- Any student, faculty and staff can refer a student to The Pantry.
For more information about SNAC, contact Kara Ferguson at (864) 503-5122 or firstname.lastname@example.org.
- Buying and consuming local produce is the most sustainable and healthy way to eat. This supports local farmers as well as the local economy.
- Local Farmers' Markets
- Student organization promoting the health, well-being and education of the campus community through the creation, development and maintenance of an on-campus community garden in order to diversify and enrich USC Upstate.
- For more information on joining the Community Garden contact Andrew White.
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