Healthy Eating: Slow Your Pace!
Healthy Eating
Slow your pace; it’s not a race!
In our fast-paced society we tend to rush through everything, including our meals and snacks.
Eating too quickly can have several health consequences such as weight gain, heartburn or indigestion. When we rush, we often forget to savor the foods or appreciate their rich flavors and sensations.
How can you eat more slowly?
- Put your fork down between bites
- Take breaks to talk with your dining companions
- Remind yourself to chew sufficiently before swallowing and relax
- Take smaller bites; there is no need to “shovel it in”
- Eat mindfully – pay attention to flavors, textures and sensations as you enjoy your meal
- Allow adequate time to enjoy your meals
Information provided by HDH Registered Dietitian Becky McDivitt. Feel free to contact Becky with nutrition questions at rmcdivitt@ucsd.edu or visit her page at the HDH website.
One Nutrition Recommendation That's Here to Stay
Of all the nutrition messages out there (many of which confuse and confound us!), one recommendation has withstood the test of time and research: we need to eat plenty of fruits and vegetables! 
Unfortunately few college students eat the recommended daily servings of fruits and vegetables each day.
Here are some sure-fire ways to help you increase your fruit and vegetable intake:
• Mix fruit into your morning cereal or yogurt
• Fill half your plate with vegetables and eat them first
• Order vegetable soups and entrées with vegetables mixed in
• Use salad bars to pick out your favorites (include plenty of different colors in your salad to maximize the nutrient profile)
• Make fruit part of your dessert – dip a strawberry in some chocolate, smear peanut butter on a banana or apple
• Add vegetables to your sandwiches, wraps and burritos
• Pack fresh fruit in your backpack for a convenient between-class snack
Information provided by HDH Registered Dietitian Becky McDivitt. Feel free to contact her with nutrition-related questions at rmcdivitt@ucsd.edu or visit her nutition page on the HDH website.
Unfortunately few college students eat the recommended daily servings of fruits and vegetables each day.
Here are some sure-fire ways to help you increase your fruit and vegetable intake:
• Mix fruit into your morning cereal or yogurt
• Fill half your plate with vegetables and eat them first
• Order vegetable soups and entrées with vegetables mixed in
• Use salad bars to pick out your favorites (include plenty of different colors in your salad to maximize the nutrient profile)
• Make fruit part of your dessert – dip a strawberry in some chocolate, smear peanut butter on a banana or apple
• Add vegetables to your sandwiches, wraps and burritos
• Pack fresh fruit in your backpack for a convenient between-class snack
Information provided by HDH Registered Dietitian Becky McDivitt. Feel free to contact her with nutrition-related questions at rmcdivitt@ucsd.edu or visit her nutition page on the HDH website.
Environmental Wellness with the British Council International Climate Champions
| Watch the California Climate Champs as they speak about how the dining halls at UC San Diego are eco-friendly! The Climate Champs are high school students who are the American representatives of the British Council’s International Climate Champions program. During their Climate Camp on the UC San Diego campus, they met other climate champions from Canada and Brazil and learned from leading climate change scientists and communications experts! |   |
To learn more about the Climate Champs, visit their website here.
Highlights from Cafe Ventanas include the organic salad bar and biodegradable straws. In addition, all the dining halls have recycling and compost bins. Visit the dining halls in person to see it all in action!
Sleep Tips
Here are some tips to help you get the best night sleep to wake up feeling energized!
- Let the sunlight help awaken you. Leave curtains open, if possible, or use bright lights when you wake up. The bright light helps the body to reset its biological clock.
- Do not nap during the day if you are having trouble falling asleep at night. The nap may interfere with your ability to fall asleep.
- Establish a regular bedtime and bedtime routine and follow them even on weekends. More than an hour's variation from the weekday schedule on the weekend can throw off your biological clock, making Monday morning a particularly difficult time. Avoid bright lights in the evening (which stimulate the body to stay awake). Try a warm bath before bedtime. This may help by relaxing the body and by lowering your body temperature once you leave the tub—a signal to the body that it is time to sleep.
- Avoid caffeine (e.g. coffee, tea, soft drinks, chocolate) close to
bedtime. It can keep you awake. Caffeine is a stimulant, which means it can produce an alerting effect. Caffeine products, such as coffee, tea, colas and chocolate, remain in the body on average from 3 to 5 hours, but they can affect some people up to 12 hours later. Even if you do not think caffeine affects you, it may be disrupting and changing the quality of your sleep. Avoiding caffeine within 6-8 hours of going to bed can help improve sleep quality.
