Healthy, Balanced Eating Tips

Anxious?  Stressed? Overwhelmed? Tired?

Our diets can dramatically change when we are under pressure.  Often for the worse.  

Entering the end of the semester causes stress for many college students.
So, instead of stress eating and falling into a pattern of eating a diet that primarily consists of unhealthy foods...check out these tips to eating healthy and fuel your body for success!


1)  Eat fruits & vegetables first - this way you will fill up on these healthy foods and be less hungry for the heavier main course.


2)  Focus on your food - limit distractions when you eat, really pay attention to how the food tastes, give yourself time to eat so you don't have to rush through every meal.


3)  Drink 8-10 glasses of water throughout the day - keeping hydrated is important as the weather gets warmer and to feel your best!


4)  Choose healthy options - fresh fruits and vegetables, low-fat or fat-free dairy products, lean meats (turkey, chicken, fish, beans, nuts) and whole grains (100% whole wheat bread, brown rice, oatmeal, 100% whole wheat pasta)

Our diets impact our mood and how we are feeling more than you'd think!

Try one of the above tips and see for yourself.

 

February is Health Health Month!

Living Heart Healthy

Eat Heart Healthy Foods -

Fats: Choose More

Olive Oil, Canola Oil, Avocados, Nuts, 

Sunflower & Pumpkin Seed, Fatty Fish(salmon, tuna, trout, herring, sardines)

  Fats: Choose Less

High-fat meats, Chicken with the skin, Whole-fat dairy

Butter, Coconut oil, Foods containing partially hydrogenated oils

Proteins: Choose More

Fat-Free/Low-Fat Dairy Products, Beans, Soybeans/Soy Products

Lean Ground Meats, Skinless Poultry

Proteins: Choose Less

Whole Milk, Full-Fat Dairy Products, Organ Meats (ie. Liver), Cold Cuts, 

Bacon, Hot Dogs/Sausages, Fried & Breaded Meats

Fruit & Vegetable Options: Choose More

Fresh Fruits & Veggies, Frozen Fruits & Veggies, Low-Sodium Canned Veggies, 

Canned Fruit Packed in 100% Juice or Water 

Fruit & Vegetable Options: Choose Less

Coconut, Vegetables in Creamy Sauces, Fried/Breaded Veggies,

Canned Fruit Packed in Heavy Syrup, Frozen Fruit With Added Sugar

Whole Grains: Choose More

Whole-Wheat Flour, Whole-Grain Bread, Brown Rice, Barley, 

Buckwheat, Oatmeal, High-Fiber Cereals

Highly Processed Grains: Choose Less

White Flour, White Bread, Muffins, Frozen Waffles

Doughnuts, Biscuits, Cakes, Buttered Popcorn

Salt Free, Low-Sodium Options: Choose More

Herbs, Spices, Reduced Sodium Soups, Reduced Sodium Tomato Juice

Reduced Sodium Soy Sauce/Ketchup 

High Salt/Sodium Options: Choose Less

Table Salt, Regular Soy Sauce/Ketchup

Regular Tomato Juice, Canned Soup, Prepared Meals 

Be Active -

Go to the gym or attend group fitness classes

http://www.sage.edu/studentlife/fitness/classes/

This website provides you with the group fitness class schedules on campus

Join an intramural sports team

http://www.sage.edu/studentlife/fitness/intramurals/

Get involved with club sports

http://www.sage.edu/studentlife/fitness/clubsports/

Or Simply - 

Take a walk with a Friend, 

Walk to the Store, Take the Stairs

Reduce Your Risk Factors -

Known Risk Factors for Developing Heart Disease:

Cigarette Smoking

Alcohol Use

Physical Inactivity

Overweight and Obesity

Diabetes

High Blood Pressure

High Cholesterol

Welcome Back!

Would you like to feel healthier in 2012?

The Sage Colleges can help you!

Nutrition

Track what you eat and search for healthy options -

http://www.sage.edu/studentlife/dining/index.html

This website provides you with the nutrition facts for all of the foods served on campus.

Having trouble understanding the nutrition facts panel?

Do you have another question regarding diet?

Would you like to meet one-on-one for nutrition advice? 

Schedule a Nutrition Advice & Guidance Appointment -
FREE to all Sage students!!!

Spring 2012 Hours
WEDNESDAYS: Sage of Albany 10AM-3PM
Call the Albany Wellness Center (518- 292-1917) for an appointment


THURSDAYS: Russell Sage College 10AM-3PM
Call the Troy Wellness Center (518-244-2261) for an appointment

Physical Activity

Go to the gym or attend group fitness classes -

http://www.sage.edu/studentlife/fitness/classes/

This website provides you with the group fitness class schedules on campus

Join an intramural sports team -

http://www.sage.edu/studentlife/fitness/intramurals/

Get involved with club sports -

http://www.sage.edu/studentlife/fitness/clubsports/

Incorporate healthy eating habits & physical activities

early on in the semester so they become part of your routine!

Healthy Recipes

Here are the recipes that were entered into 

the Sage Top Chef event

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Very Hungry Caterpillar Finger Sandwiches

Ingredients:

Wheat Bread

Tomatoes

Cucumbers

Provolone Cheese

Lettuce

Choose one or more: Turkey, Tuna Salad with Mustard & Celery, Hummus

Directions:

1.) Using a circular cook cutter - cut out 6 pieces of bread (for each sandwich)

2.) Place the turkey, tuna salad or hummus on 3 pieces of bread.  Top each with another piece of bread to create the sandwich

3.)Chop cucumbers & cheese into small pieces - needed for various parts of the caterpillar

4.) Assemble sandwiches & veggies to look like a caterpillar (see image below for help!)

5.) Enjoy!

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Orange Parfait

Ingredients:

1 orange ( or any other citrus fruit)

1/2 cup Dannon's Light  & Fit French Vanilla Yogurt

Granola

Directions:

1.) Combine orange and yogurt

2.) Top with granola

3.) Enjoy!

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Carrot Muffins

Ingredients:

1 1/2 cups white whole-wheat flour

1 tsp baking powder

1 tsp baking soda

1/2 tsp salt

2 tsp ground cinnamon

3/4 cup maple syrup

1/2 cup orange juice

1 1/2 cups finely shredded carrots

5 tbsp canola oil

2 large eggs

1/2 cup golden raisins

Directions:

1.) Heat oven to 400 F

2.) Clean and shred carrots

3.) Whisk eggs and maple syrup together

4.) Stir carrots, orange juice, raisins and vegetable oil into the whisked eggs and syrup

5.) Combine flour, baking powder, baking soda, cinnamon and salt in a medium bowl

6.) Create a well in the dry ingredients, pour wet ingredients in well - mix until moistened throughout

7.) Fill muffin cup liners 2/3 full (grease the muffin pan if you are not using liners), bake for 20 minutes

8.) Remove from oven, allow to cool on wire rack - Enjoy!

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Cinnamon Apples

Ingredients:

Apples

Ground Cinnamon

Peanut Butter

Granola

Directions:

1.) Cut apples

2.) Spread peanut butter on each apple slice

3.) Sprinkle with cinnamon and granola

4.) Enjoy!

(Place in the refrigerator until ready to eat - to prevent browning)

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Going to a holiday party this winter break?
 Consider making one of the above recipes to promote healthier eating among your friends & family!

The Top Chef Winning Recipe was..

The Very Hungry Caterpillar Finger Sandwiches!!

Sage Top Chef

Mark your Calendar for Wednesday December 7th

Sage Top Chef Competition

Where? 

RSC Buchman Pavilion

When?

Wednesday Dec 7th from 11am-2pm

Who?

C.A.P.E.S. Peer Educators - with the help of student chefs from Russell Sage!

What Do I Do? 

Come eat some FREE healthy snacks

Grab some FREE give aways & the recipes of each item at the event! 

You also get to be the judge of who will be named 

SAGE'S TOP CHEF!!

Unable to attend?

check back on this blog for the healthy recipes & to find out who won!

Nutrition Advice & Guidance at The Sage Colleges!

Free Nutrition Advice & Guidance at

Sage of Albany & Russell Sage College

Lifetime dietary habits begin
to form during the college years.

Make your appointment today!

FALL 2011 Nutrition Advice/Guidance Hours -

SCA - Wednesdays from Noon-5pm
RSC - Thursdays from 10:30am-3:30pm

MyPlate

The Various Food Guides

Do you remember this food pyramid?

It then changed to the MyPyramid food guide

 

And now, it has changed to MyPlate 

  

With all these different food guides, it is completely understandable to be confused -

even put off by all the changes.

But there is good news - the most recent food guide MyPlate is both  

easy to understand and visualize during your meals!

The Food Groups of MyPlate

Vegetables should take up a little more than 1/4 of your plate

try to eat different veggies in a variety of colors!

 

Fruits should take up a little less than 1/2 of your plate

try to eat different fruits in a variety of colors!

eat mostly whole fruits (though 100% juices count too)

**eating a variety of colors of fruits and vegetables will help ensure you

are consuming all the different nutrients your body needs**

Grains should take up about 1/4 of your plate

try to make half of the grains you eat each day whole grains
(such as - oatmeal, whole grain rice/pasta/bread)

Look for this Stamp when buying grains 

to find 100% whole grain products!

Protein should take up 1/4 of your plate

choose lean protein sources more often

(such as - fish, chicken, turkey, beans, nuts, tofu products)

A serving of protein should be 

the size of a deck of cards

Dairy drink one cup of fat-free or 1% milk with your meals -

low-fat yogurt is an option as well!

Here are some meals that follow 
the MyPlate guidelines...

 

To learn more information about MyPlate visit ChooseMyPlate.gov