Nutrition Header

Spartan Nutrition

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:

Healthy Eating Habits 
 
  • 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
     
  • Calories
    • Fat = 9 calories/1 gram of Fat
    • Protein = 4 calories/1 gram of Protein
    • Carbohydrates (CHO) = 4 calories/1 gram of CHO
     

Nutrition Facts

  • 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  
       
     
  • Supertracker
    • 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.)
     
  • Tips
    • 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" 
       
     

Fiber

  • 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
       
     
  • Men
    • 30-35 grams/day
     
  • Women
    • 25-30 grams/day
     
  • Health Benefits
    • Regularity of bowel movements, which aids in eliminating bad cholesterol. 
     

Hydration

  • Men
    • 16, 8 oz glasses of fluid daily - 13, 8 oz glasses of water
     
  • Women
    • 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.   

  • Exercise
    • Gatorade/Powerade
      • Only need supplemental fluids after 60 minutes of continuous exercise.
      • 4-6 oz every 15-20 minutes     
           
     

Vegan/Vegetarianism

  • 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
    • Nuts
      • 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  

Back to top     

Grocery Stores 

  • 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
      • Produce
      • Trader Joe's whole wheat pizza dough
      • Trader Joe's coffee 
       
    • Publix
      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
       
    • Ingles
      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 

Back to top

Dining Services

  • 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 kferguson@uscupstate.edu.

Farmers' Markets

  • 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  
Community Garden
  • 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. 

Back to top 

Resources

 
Presentations

Health Education  Icon
Office Hours
 
Monday - Friday
8:30 a.m. - 5:00 p.m.
Campus Life Center, Suite 220 

Contact Us
Katie Howe
Health Educator  
864-503-5536

USC Upstate
800 University Way
Spartanburg, SC 29303