NCAM NUTRITION Eating on the Hill: An Analysis Alice Leung UCLA - PowerPoint PPT Presentation

NCAM NUTRITION Eating on the Hill: An Analysis Alice Leung UCLA Class of 2013 B.S. Physiological Sciences NCAM Nutrition Committee Advisory and Review: Susan Bowerman, MS, RD, CSSD Brooke Horn DeKofsky MPH, RD

Think… eat food, not too much, mostly plants. Michael Pollan Author of the Omnivore’s dilemma and In Defense of Food: An Eater’s Manifesto

Daily Minerals Intake Minerals Women Men Boron 2.5 mg 2.5 mg Daily Vitamin Intake Chromium 50-200 mcg 50-200 mcg Vitamins Women Men Calcium 800 mg 800 mg Vitamin A 700 mcg 900 mcg Copper 1.5-3.0 mg 1.5-3.0 mg Thiamin (B1) 1.1 mg 1.2 mg Iron 15 mg 10 mg Riboflavin (B2) 1.1 mg 1.3 mg Iodine 150 mcg 150 mcg Niacin (B3) 14 mg 16 mg Zinc 12 mg 15 mg Vitamin B6 1.3 mg 1.3 mg Sodium 500 mg 500 mg Vitamin B12 2.4 mcg 2.4 mcg Manganese 2.5 mg 2.5 mg Vitamin C 75 mg 90 mg Magnesium 320 mg 420 mg Vitamin D 5 mcg 5 mcg Selenium 55 mcg 70 mcg Vitamin E 15 mg 15 mg Potassium 2000 mg 2000 mg Vitamin K 90 mcg 120 mcg Phosphorus 700 mg 700 m Folate 400 mcg 400 mcg Biotin 30 mcg 30 mcg

So let’s break it down…

What do I really need and how much ? According to the American Heart Association, “ For an average person on 2,000 calorie diet: Sodium ≤ 2400 mg each day Fiber ≥ 20 grams (women); 30 grams (men) Sugar ≤ 100 calories(women); 150 calories (men) Fat ≤ 65 grams - Saturated Fat ≤ 20 grams

*Suggested* Sodium ≤ 2400 mg each day Café 1919 Fiber ≥ 20 grams (women); 30 grams (men) Sugar ≤ 100 calories(women); 150 calories (men) Fat ≤ 65 grams The Best The Worst Gamberetti salad Italiano panini max calories: 631 calories 844 cal 1944mg of sodium 53.6g of fat Campania panini 888 calories 62g of fat Tips! For Sides: Go fruit! Or adjust the salads!

*Suggested* Sodium ≤ 2400 mg each day Fiber ≥ 20 grams (women); 30 grams (men) Bruin Café Sugar ≤ 100 calories(women); 150 calories (men) Fat ≤ 65 grams The Best The Worst Spring salad Greek style tritip sandwich 262 cal 770 cal 255 calories of fat Oven roasted turkey on For more protein, opt for the southwestern chicken wrap (watch honey wheat roll for sodium though!) 704 calories 2400 mg sodium 24.7g of fat Tips! Ask for more or less of things.

*Suggested* Sodium ≤ 2400 mg each day Fiber ≥ 20 grams (women); 30 grams (men) Rendezvous Sugar ≤ 100 calories(women); 150 calories (men) Fat ≤ 65 grams The Best The Worst Asian Corner Asian Corner Brown rice, beef & broccoli, Bibimbap w/ bulgolgi beef 876 cal and mixed vegetables stir fry 3190.3 mg of sodium (133% DV) 593 cal Mexican Corner Mexican Corner Fish tacos; cilantro rice; refried Nachos w/ carne asada 1,204 cal beans (opt for black beans) 19.9 grams of saturated fat 521 cal Tips! Asian: Order green tea Portion Control: ask for less rice and entrees ask for more veggies Mexican: Ask for more or less of certain things

*Suggested* Sodium ≤ 2400 mg each day Fiber ≥ 20 grams (women); 30 grams (men) Late Night Sugar ≤ 100 calories(women); 150 calories (men) Fat ≤ 65 grams The Best The Worst Turkey burger Balsamic sweet and sour wings 399 cal 1300 cal 75.2 g of fat Veggie burger Carne asada fries 371 cal 1418 cal 93.5 g of fat Veggie dog All wings are generally bad 319 cal Vegan chicken fingers 275 cal

Major Themes?

Moderation • Portion control – Don’t get trays and pay attention to plate size • Refrain from grabbing too many plates at once – Veggies – ½ a plate, or more – Whole grains/starches – 1 fistful – Protein – size of your palm, ½ thick; like a deck of playing cards

Customization • Asking — nicely  – Ask if you can have more veggies, less meat, no potatoes, etc. – If you don’t like to eat something, take it out

Hydration • If you feel hungry, you could just be thirsty • Water down sweet beverages

More Tips! • Look for lean, protein-rich foods • Try different combinations • Eat slowly • Remember, all of the calories posted on the website DO NOT include the sides you get. So if you add fries, add on about 300 calories

In Your Dorm Room • Don’t run to vending machines • Keep healthy snacks in your room – Fresh fruit – Oatmeal/nuts – Yogurt – Bags of vegetables (can be microwaved) • Don’t sleep right after you eat

At School • Pack snacks of fruits and cut veggies • String cheese and Yogurt • Oatmeal, Peanut butter and banana on whole wheat bread • Visit the organics in Ackerman

What am I missing? • http://www.24hrrecall.com/ • Created as part of a nutrition research project at UCLA • Asks you to recall what you ate in the past 24 hours • Compiles a report of what you are lacking and what you are getting from your meals

Last Note… Exercise

Acknowledgements Writer & Developer: Alice Leung B.S. Physiological Sciences Candidate, 2013 (UCLA) Member, NCAM Nutrition Committee Intern, Nutrition, Complementary & Alternative Medicine Advisory and Review: Susan Bowerman, MS, RD, CSSD Assistant Director, UCLA Center for Human Nutrition Brooke Horn DeKofsky, MPH, RD UCLA Graduate Vivian Lam B.S. Physiological Sciences Candidate, 2013 (UCLA) Director, NCAM Nutrition Committee Secretary, Nutrition Complementary & Alternative Medicine Jenny Chu B.S. Neuroscience Candidate, 2011 (UCLA) Advisor, NCAM Nutrition Committee Co-President, Nutrition, Complementary & Alternative Medicine www.studentgroups.ucla.edu/ncam | NutritionCAM@gmail.com