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This version of NSU News has been archived as of February 28, 2019. To search through archived articles, visit nova.edu/search. To access the new version of NSU News, visit news.nova.edu.
This version of SharkBytes has been archived as of February 28, 2019. To search through archived articles, visit nova.edu/search. To access the new version of SharkBytes, visit sharkbytes.nova.edu.
Back-to-School Nutrition Checklist
Submitted by: Marilyn Gordon, Ed.D., RD, CSSD, LDN
Registered Dietitian, Certified Specialist in Sports Dietetics, Licensed Dietitian/Nutritionist
Whether you are going back to school, a new student to the University setting, or transitioning back to a work schedule; keeping good nutritional habits will take some planning.
Children Back to School:
1. Have them eat breakfast before school or allow adequate time for them to eat the school breakfast. Research shows that children, who eat breakfast, perform better in school.
2. Review the lunch menu together deciding on the best food choices. Choose which might be the best days to pack a healthy lunch from home. Packing a lunch together can be fun letting the child choose the type of fruit, vegetable, or snack.
3. Try to eat at least one meal a day with your child seated at a table without distractions.
4. Always plan a healthy dinner to offset poor food selections away from home.
Freshman on Campus:
1. Try the different food service offerings all over campus, not just the one closest to you. The University Center boasts two new eating choices: Denny’s Fresh Express for those that want breakfast all day, and also the new salad bar; Greens Etc. which offers soup, salad, and flatbreads.
2. The dreaded “Freshman 15” is usually due to poor planning and the “4th Meal” around midnight. Watch out for offerings of “free food” which is usually high in calories and low in nutrition.
3. If you have a kitchen, plan to go grocery shopping at least once a week and shop from a list, resisting the impulse buys.
4. Plan on eating at least 2 cups of fruits and 3 cups of vegetables each day. This is a good start to receiving the vitamins and minerals you need to stay healthy.
The Workforce:
1. Breakfast will help the morning go smoother because you have fueled your brain. Set out your bowl, utensils, and non perishable items the night before. Some simple breakfasts are: cereal and milk, yogurt and fruit, cottage cheese and fruit, melted cheese or peanut butter on an English Muffin, oatmeal with fruit and nuts, eggs and toast, or a smoothie.
2. What makes up a nutritious lunch or dinner? Include a lean protein, a whole grain, a vegetable, a fruit, a healthy fat and water, milk, or green tea to drink. A sample menu:
Fresh fruit or fruit cup: Apple
Lean meat/protein: Turkey Breast
Whole grains: Whole Wheat Pita
Vegetables: Baby Spinach Leaves, Tomatoes
Healthy fat: Avocado
Water, Milk, or Green Tea
Keeping good nutritional habits requires planning ahead. It is time well spent.