Breakfast Facts

 

BREAKFAST CALORIES :

For the average person consuming 400-450 calories is a workable amount to start the day. Eating within 1-2 hours after heavy morning exercise prevents low blood sugar and muscle energy depletion. Eating breakfast jump starts your metabolism; fasting may cause your resting metabolic rate to decrease.

Proteins :

Proteins keep you alert. Eat a high protein food first. Studies suggest consuming 25-30% of your protein (25-30 grams) at breakfast to maintain body protein requirements.

Carbs :

Carbohydrates provide your brain with energy. Athletes need to eat complex carbohydrate foods (whole grain breads & pastas, brown rice) prior to and after exercise. Recommendation is consuming 55-60% of total daily calories needs from carbohydrates.

Fats :

Some fat in the diet is important as needed for some of basic body functions and energy. Recommendation is 25-30% of total calories per day from fat. Aim for 1/4 of fat to be Omega-3 essential fatty acid foods (fish, walnuts, canola oil, soy) plus include monounsaturated fatty acids (olive oil, avocado)

Fluids :

Consume 8 glasses of water, juice, milk (or substitutes) or decaffeinated drinks daily. Aim for water or fluids packed with nutrition; limit caffeine and added sugar to 10% of daily calories.
KU Dining provides many better-for-you breakfast food choices all morning long. Enjoy in any of our dining facilities!

Smart Snacking Tips

Snacking is an important element in the “grazing” process-eating more than 3 typical meals per day.

It seems many of us have gone to consuming 4+ smaller meals or snacks throughout our day. If choosing more nutrient-dense snacks packed with vitamins, minerals, fiber and “good” carbohydrates, this is not a bad dietary lifestyle.

Keep in mind…

• Snacks should be no more that 100-300 calories
• Snack foods should have small amounts of protein, fat, and carbohydrates
• For quicker energy when exercising, eat 100-300 calorie carbohydrate foods
• Some foods are digested more slowly, keeping blood sugar levels more even during a normal day, especially protein and fat foods
• Eat less salty snacks or sugar-laden candy/cakes/cookies and trans-fatty acid foods, those stating “hydrogenated” fats/oils on the labels
• Normal snacking times – mid-morning, mid-afternoon, or mid-evening
• Try not to go more than 12-14 hr. between dinner and breakfast to prevent the blood sugar levels from dropping too low

Some healthier snacks choices:

• 1 ½ oz. lean ham or turkey (85 calories) on 1 slice whole-grain bread (60 calories)
• ½ egg (50 calories)
• 1 c. non-fat plain yogurt (100 calories)
• ½ c. frozen yogurt (100 calories)
• 1 tbsp. peanut butter (100 calories)
• 8-10 almonds (50 calories)
• 1 string cheese made w/ 2% or lower in fat milk (100 calories)
• 1 ½ c. air-popped popcorn w/ no oil or margarine or butter (50 calories)
• 1 apple or orange or medium banana (100 calories)

Follow these tips and snacking can indeed prove beneficial!

Sugar Facts

 

POINT TO PONDER:

If consuming about 2,000 calories/day, average sugar intake would equate to 20 teaspoons.

Recommendations for added sugar consumption are:

• Women - no more than100 calories (6 tsp.) daily
• Men - no more than 150 calories (9 tsp.) daily
• Sugar is a natural component in many foods & recipes as an added ingredient improving the overall food product or recipe flavor, texture, and palatability.
• Sugar is a derivative from sugar cane or sugar beets.
• Sugar adds calories though not necessarily vitamins or minerals compared to other carbohydrates
• Sugar is categorized as a “simple” carbohydrate- it is broken down into glucose faster and absorbed into the body quickly.

HELP TO MODIFY YOUR SUGAR INTAKE BY …

• reducing sweetened beverages except those that are rich in calcium & vitamins
• reducing those extra condiments, toppings, and candies that quickly increase sugar and calories
• researching websites that explain sugar reduction and increase use of natural sweeteners
• increasing intake of fresh, whole fruits and vegetables with natural vitamins, minerals & phytonutrients
• increasing complex whole-grain carbohydrates- snack foods rich in fiber
• drinking more water with zero calories, no added sugars

An added benefit to controlling your intake of “simple” carbohydrates (sugars) would be to maintain a normal weight as recommended by physicians and other health professionals and stay active!
Sources: American Heart Association
www.heart.org | www.FoodInsight.org

MyPlate at KU

 Consider these nutritional tips to make healthier plate choices and choose nutrient dense foods daily!

• Assemble your plate with 1/2 fruits/vegetables, 1/4 grains/starch, 1/4 protein, and 1 dairy choice.
• 5 1/2 oz. lean meats or protein substitutes (soy, quinoa, nuts, beans, seeds)
• 3 servings (8 oz.) dairy foods, beverages or equivalent
• 6-11 1 oz. servings whole grains - 1/2 as whole grains
• 2 cups fruit
• 2 1/2 cups vegetables

These selections will maximize your intake of fiber, potassium and other vitamins & minerals and will decrease intake of added sugars, sodium and excessive fat. - Source: ChooseMyPlate.gov

Visit KU Dining Services NETNUTRITION™ at kudining.com/wellness.

Use this tool as a great resource for a quick nutritional analysis or to review the ingredient label for many of our menu items!

Whole Grains for your Whole Life!

 

Whole grains = the bran + endosperm + germ + original nutrients

Health benefits:

• Necessary for brain development & healthy functions ( great carbohydrate source)
• Lowers cholesterol, reduces heart disease risk
• Lowers depression, risks for respiratory disease, diabetes, breast/prostate cancers
• High fiber content increases longevity

Whole Grains you may or may not be aware of…

• Amaranth Barley
• Buckwheat
• Corn
• Millet
• Oats Quinoa
• Rice (brown, red, black)
• Rye
• Sorghum (or milo) Teff
• Triticale
• Wheat
• Wild rice

• Current Dietary Guidelines emphasize consuming ½ your grains as whole grains.
• Consume at least 3 servings whole-grain bread, cereals daily.
• Read package label ingredients – whole grains should be listed first and look for a Whole Grain Stamp.

KU Dining Services provides many nutrition & wellness campaigns throughout the year!!

This one will focus on the importance of eating whole grain foods.
Stop by any residential dining center to sample recipes and learn more about the health benefits.

Visit with Kelsey Fortin, Watkin’s Health Center Health Educator:

• Tuesday, September 22 – North College Café in GSP Hall from 11:30am-1pm
• Wednesday, September 23 – Ekdahl Dining Center (Mrs. E’s) from 5-7pm
• Thursday, September 24 – Oliver Dining Center from 11:30am-1pm

 

Visit with KU Dining Services Registered Dietitians: Cheryl Wiley or Christine Ebert:

• Tuesday, November 3 – Ekdahl Dining Center (Mrs. E’s) from 11am-1:30pm
• Wednesday, November 4 – North College Café from 11 am-1pm
• Thursday, November 5 – Oliver Dining from 5-7pm

For more information on whole grains, visit:
www.wholegrainscouncil.org
www.wheatfoods.org

Egg Shortage

To Our Valued Guests,
As you have heard/read, this spring a bird flu virus eliminated millions of chickens on numerous commercial farms. Since the avian flu virus started to show up in the Midwest, egg prices have been climbing both here and across the country! This of course has a domino effect on all types and varieties of eggs & egg products used in many recipes at all of our KU Dining Services locations.
The reality being, this recent shortage will continue to affect all of us for another 18+ months, as per our sources close to the egg producing distributors. Our procurement staff and chefs are continually researching various options in order to maintain our standards of service, despite these shortages.
KU Dining Services will continue to monitor the situation closely; however, we want you to know, you may experience the day to day impact this on-going egg shortage will have on our menu offerings.
We ask for your cooperation and understanding as we work through this latest hit to the food service industry.

Thank You.
KU Dining Services

Hydration is Key

 

Staying hydrated contributes to the body’s overall health and well-being.

Drinking enough fluids helps prevent dehydration and osteoporosis.

Dehydration

Dehydration can happen any time of the year, spring, summer, fall, or winter. Pay attention to thirst indicators. Experts state that the body is already in thirst deficit by the time you feel thirsty. The average person needs 8-10 glasses a day or approximately 80 oz. If an athlete, even more.
Athletes can lose weight through the process of sweating during one hour of outdoor exercise or sports activity. If competing, the American College of Sports Medicine recommends consuming:

• 2 cups of water 2 hours before outdoor exercise or indoor competition
• 2 more cups 15-20 minutes before exercise
• 4-8 oz. every 15-20 minutes during competition or heavy exercising

Did you know?

• 1 oz. of water is approximately 1 gulp.
• Many sports drinks contain electrolytes to help prevent dehydration and promoting better body function.
• Milk is actually an excellent recovery beverage.

Modify your caffeine liquid consumption when exercising or competing by:

• Limiting intake to 1 serving (8 oz.) per day
• Consuming fluids in the form of water, milk, and/or juice
• Milk and juice will rehydrate the body oz. per oz. the same as a glass of water
• Monitor soft drinks as the phosphoric acid components compete with the calcium for absorption. So be sure to drink 3-4 glasses of milk or dairy substitute for best bone health.
• Eating fresh vegetables and fruits will contribute some fluids in the diet.

More tips…..

• pack a water bottle as part of your daily routine
• pack a cooler with water when traveling, picnicking, camping
• consume water a couple of hours prior to boarding a plane

Have you kept hydrated today?!