{"id":1472,"date":"2018-11-09T15:14:38","date_gmt":"2018-11-09T20:14:38","guid":{"rendered":"https:\/\/web.uri.edu\/inside-rec\/?p=1472"},"modified":"2018-11-10T11:00:51","modified_gmt":"2018-11-10T16:00:51","slug":"dining-halls-and-down-the-line","status":"publish","type":"post","link":"https:\/\/web.uri.edu\/inside-rec\/2018\/11\/09\/dining-halls-and-down-the-line\/","title":{"rendered":"Dining Halls and Down the Line"},"content":{"rendered":"

\"LeahThe first time I walked into the dining hall I was in shock. I could eat chicken nuggets and ice cream for lunch? Everyday? I was in heaven. Growing up my mom didn\u2019t keep sugary cereal or lots of processed food in the house so having unlimited access to lucky charms was quite dangerous for me.<\/span> Flash Forward <\/span><\/i>two years and I\u2019m living off campus walking into Stop & Shop with a grocery list that consists of eggs, bread, and cheese (because I could NOT cook).<\/span><\/p>\n

So if you\u2019re like me and nutrition is something that you struggle with I\u2019m here to give you 3 tips for the dining hall and down the line!<\/p>\n

1.)Don\u2019t be scared of carbs!
\n<\/b>I\u2019ve heard so many people say \u201cI\u2019m going on a diet and cutting carbs\u201d. Carbs do no make you gain weight! Carbs are essential in eating a balanced meal.<\/span><\/p>\n

EAT THIS: Whole grains, vegetables, fruits, beans
\n<\/b>These types of carbs are full of fiber and will keep you full longer and will not spike your blood sugar.<\/span><\/p>\n

NOT THAT: White bread and rice
\n<\/b>These types of carbs are refined and processed. They will spike your blood sugar and have you feeling hungry again in short periods of time.<\/span><\/p>\n

The dining hall has an amazing salad bar (Both Butterfield and Hope) so make sure you load up on those veggies! Also, simple swaps in your daily meals to incorporate healthy carbs. For example, turn your white bread (or tortilla) into wheat! Or your white rice in your burrito bowl into brown!<\/span>\"Leah<\/p>\n

If you live off campus and shop at the grocery store I suggest picking up a box of brown minute rice and frozen veggies! These are staples on my grocery list because they don\u2019t go bad and can be paired with a protein source for a well-balanced meal.<\/span><\/p>\n

2.) Pack your plate with protein!
\n<\/b>Protein is essential for your body to build and repair tissue. So if you\u2019re trying to build muscle is important that you increase your intake. <\/span><\/p>\n

How much protein do I need?
\n<\/b>The average human needs 0.8 grams of protein per kilogram of body weight. If you\u2019re an athlete or you\u2019re very active 1.2 grams is recommended. <\/span><\/p>\n

EAT THIS: Lean meat (chicken and turkey), eggs, beans (lentils and garbanzo), and nuts
\n<\/b>These sources are great because they\u2019re high in protein and low in saturated fat! Meat is always a great way to get your protein but if you\u2019re vegetarian or vegan beans and nuts are a great option too!<\/span><\/p>\n

NOT THAT: Fatty meats (Dark meat), Red meat, deli meat
\n<\/b>Dark meat and red meat are high in saturated fat. This can raise bad cholesterol which can cause plaque build ups in your arteries. Its recommended to LIMIT your red meat consumption, not cut it out altogether because it is a great source of iron. Deli meat is highly processed and has been linked to an increased risk of cancer.<\/span><\/p>\n

Did you know that you can get grilled chicken from the grill station in Hope? Just walk up and ask for a piece! Also, both dining halls have hard boiled eggs and beans at their salad stations. If you eat dairy you can also find protein in milk, cheese, and yogurt. <\/span><\/p>\n

Protein staples on my grocery list include chicken breasts and salmon burgers! Both, I usually end up freezing in order to keep longer. When I freeze meat or fish I usually place them individually into a plastic bag and then move them into the refrigerator 8-12 hours before I want to cook them. <\/span><\/p>\n

3.) Fat doesn\u2019t make you fat!
\n<\/b>There are so many things out there on the internet, different low and high-fat diets that make you lose weight. My opinion? Moderation. We\u2019ve all heard of the forbidden \u201ctrans fats\u201d but what even are they? They increase bad cholesterol and inflammation in your body, so make sure you stay clear. Saturated fats are solid at room temperature while unsaturated fats are liquid at room temperature.<\/span><\/p>\n

EAT THIS: Extra-Virgin Olive Oil, Avocado, peanut and almond butter, fatty fish, flax seeds and nuts    <\/b> <\/b><\/p>\n

Monounsaturated fats, have a single carbon to carbon double bond and are liquid at room temperature, include olive oil, nut butter, and nuts. Monounsaturated fats have been linked to lowering the risk of heart disease.<\/span><\/p>\n

Polyunsaturated fats are <\/span>essential, <\/span><\/i>meaning your body does not make them so you must get them through your diet. Your body needs them for blood clotting, muscle movement and reducing inflammation. Salmon, sunflower oil, sardines, and flax seeds are good sources.<\/span><\/p>\n

NOT THAT: Butter, shortening, fatty cuts of meat, fried food, processed baked goods
\n<\/b>Saturated fats are solid at room temperature. A diet rich in them may lead to an increase in total cholesterol which could result in blockages of the arteries, so it is important to limit your consumption. Butter, fatty red meat, whole milk, and cheese are all high in saturated fat. <\/span><\/p>\n

\"LeahBoth Butterfield and Hope commons<\/a> offers olive oil as a salad dressing. My go-to salad is topped with olive oil, hard-boiled eggs, and a dollop of guacamole for that extra boost of healthy fats! Both dining halls also always have peanut butter, perfect to pair with your favorite fruit or whole grain bread! If you\u2019re a salmon lover like me make sure you keep your eye out for it at the homestyle station.<\/span><\/p>\n

My grocery list is FULL of different healthy fat options. I always have two to three avocados on hand which I\u2019ll have on toast, with my eggs, or in my salads! I also always have olive oil, which I\u2019ll cook my eggs in or drizzle on top on my salads. Another staple in my diet is salmon, It’s easy to bake or sear in a pan and is full of polyunsaturated fats. Almond butter is always on my list, it\u2019s perfect in oatmeal or paired with fruit. <\/span><\/p>\n

OVERALL,<\/b> it\u2019s important to eat food that you enjoy and makes you feel good. As college students, it\u2019s easy to make an impulse calzone purchase which isn\u2019t always a bad thing! Just make sure you\u2019re incorporating healthy foods and well-balanced meals. <\/span><\/p>\n

I hope this post helped you understand nutrition a little better and gave you some ideas for the dining hall and down the line! What are your favorite things to fill your plate with at the dining hall? Or some staples on your grocery list? Let me know in the comments!<\/span><\/p>\n

See ya next week!
\n-Leah<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

The first time I walked into the dining hall I was in shock. I could eat chicken nuggets and ice cream for lunch? Everyday? I was in heaven. Growing up my mom didn\u2019t keep sugary cereal or lots of processed food in the house so having unlimited access to lucky charms was quite dangerous for […]<\/p>\n","protected":false},"author":2318,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[8],"tags":[],"class_list":["post-1472","post","type-post","status-publish","format-standard","hentry","category-fall-2018"],"acf":[],"_links":{"self":[{"href":"https:\/\/web.uri.edu\/inside-rec\/wp-json\/wp\/v2\/posts\/1472","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/web.uri.edu\/inside-rec\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/web.uri.edu\/inside-rec\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/web.uri.edu\/inside-rec\/wp-json\/wp\/v2\/users\/2318"}],"replies":[{"embeddable":true,"href":"https:\/\/web.uri.edu\/inside-rec\/wp-json\/wp\/v2\/comments?post=1472"}],"version-history":[{"count":5,"href":"https:\/\/web.uri.edu\/inside-rec\/wp-json\/wp\/v2\/posts\/1472\/revisions"}],"predecessor-version":[{"id":1535,"href":"https:\/\/web.uri.edu\/inside-rec\/wp-json\/wp\/v2\/posts\/1472\/revisions\/1535"}],"wp:attachment":[{"href":"https:\/\/web.uri.edu\/inside-rec\/wp-json\/wp\/v2\/media?parent=1472"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/web.uri.edu\/inside-rec\/wp-json\/wp\/v2\/categories?post=1472"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/web.uri.edu\/inside-rec\/wp-json\/wp\/v2\/tags?post=1472"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}