Nutrition Blog
You may read the full UB Nutrition Blog at http://ubnutrition.blogspot.com/!
Fad Diets:
With warmer weather just around the corner, you may be thinking about trying to drop a few pounds. But before you pick your diet, here are a few things to consider about “fad diets.” A fad diet is a popular diet that usually promises big results with small effort, such as a 15 pound weight loss in just 3 weeks
What’s wrong with a diet that sheds pounds so fast? Well, for one thing, fad diets are usually so restrictive in what you can and can’t eat that they’re not sustainable—in other words, when you get tired of counting calories and avoiding your favorite foods, you’ll quit, and the pounds will come right back on. Here are some other common problems with fad diets:
* Rapid weight loss usually means water weight was lost. On a low carb diet, when your body burns off your carb stores, the water that is stored with the carbs is also lost, not fat. This means your body becomes chronically dehydrated! What a headache. Diuretics, such as energy drinks with a lot of caffeine, can also make you lose a lot of water weight.
* Fad diets often limit certain foods or food groups, which means you don’t get enough of the nutrients that are in those foods. For example, carbs are necessary to fuel your brain, give you the energy to exercise, and to preserve your lean body muscle (muscle). Beware of these diets, and instead eat a variety of foods and colors, including plenty of fruits, veggies, whole grains, low-fat dairy, and low-fat meats! See www.mypyramid.gov for more about variety.
* Fad diets often require special pills, drinks, products, or powders. It’s all about the money! Some dietary herbs and supplements may actually be harmful. Check out the current research about a supplement first, at the National Center for Complementary and Alternative Medicine’s website, http://nccam.nih.gov/health/supplements/wiseuse.htm.
* Some fad diets have you skipping meals or replacing them with specific foods or products. Again, think long-term—are you going to get tired of eating the same bar twice a day for the next six months? That takes the pleasure and enjoyment out of eating. And enjoying eating is a big part of life! So whatever diet changes you choose, make sure they fit with a normal and healthy eating plan that includes your favorite foods.
When you see a fad diet with these problems, don’t be swayed. Instead, think long-term. Try this for long-term weight loss and maintenance:
o Fewer calories in, more calories out. This means eat fewer or smaller amounts of foods that are high in calories and low in other nutrients (like chips, soda, candy), and instead fill up on foods that are lower in calories and higher in nutrients (like fruits, vegetables, whole grains, low-fat dairy, and low-fat meats and beans). Choose a variety of foods to get all the nutrients your body needs, and to give you energy for the second part: Exercise.
o Exercise. It’s a proven method of losing weight. Whatever you pick, make sure it’s realistic for your schedule and preferences, so that you stick with it. And make sure that it burns calories and gets your heart and lungs in shape. Every little bit counts, so take the stairs! (Check with a doctor before starting any new exercise program.) To make a step-by-step plan for how much you should eat and how much you should exercise to lose weight at a steady, healthy pace, check out: http://www.mypyramid.gov/STEPS/stepstoahealthierweight.html.
o Eat at least three meals a day, including breakfast, to get your metabolism going.
o Aim for slow and steady, about a 1-2 pound loss per week. More than this can be unhealthy.
Remember that losing weight shouldn’t ruin your life or make you miserable (like some fad diets can). If you really want to keep the pounds off for good, then your plan should be realistic and sustainable—a plan for a healthier life!
~Be Healthy
Nutrition
Campus Dining & Shops understands the importance of nutritionally balanced meals in the lives of busy college students. We are excited to present a more holistic approach to nutrition through our program called Take A Fresh Look. This nutrition program does not endorse any one particular diet. Instead, we recognize the vast difference in nutritional needs of our customers and offer a variety of foods that can be tailored to fit a variety of lifestyles. A wide selection of healthy menu choices are available daily, including lower fat, vegetarian, vegan and heart-healthy menu items, along with traditional menu items.
Special Diets
If you need a special diet or have questions relating to nutrition and wellness, please contact our registered dietician, Anita Hathaway. She can be reached Monday through Friday in the Campus Dining & Shops main office at (716) 645-6445 or email.
Richmond Dining Center is pleased to offer gluten-free pasta every night. We also have set up an area where we will be featuring other gluten-free products like bread, pretzels, cookies, crackers, and desserts. Stop by to try these new products.
Kosher: Kosher foods prepared under rabbinical supervision by the Va'ad is available at the NY Deli & Diner, located next to Bert's food court in Talbert Hall.
In the residential dining centers, you will find near almost all menu items a Cuisine Card that offers useful information that can help in making decisions to support dietary goals. Use the Cuisine Cards to plan meals and budget fat, cholesterol, and sodium intake. 
Meatless (vegetarian): Vegetarian food is now offered in all dining locations. Vegetarian specials listed on this site will be easily identified with vegetarian icon. Our vegetarian options contain no meat, fish or meat products such as rennet and gelatin.
Vegan: All vegan foods at our dining locations will be labeled for easy identification. Vegan cuisine is offered throughout the campus -- in the Ellicott complex at the Richmond Dining Center and Greens & Beans; in the Student Union at Pistachio's and Putnam's; in Talbert Hall at Bert’s; in Harriman Hall on South campus at Harriman Café and The Greenery. Vegan specials listed on this site can be identified with the vegan icon. Our vegan options contain no meat, fish, meat products (such as rennet and gelatin) or animal products (such as milk, eggs and honey).
Heart healthy: This symbol appears when a dish meets the following requirements:
- 8-10% or less of the day's total calories from saturated fat
- 30% or less of the day's total calories from fat
- Less than 75 milligrams of dietary cholesterol
- Less than 600 milligrams of sodium
Trans-Fat Free Oils
We cook our fried foods using only trans-fat free oil. In the past, most frying oils contained artificial trans fats, which are believed to be harmful because they contribute to heart disease by raising bad cholesterol and lowering good cholesterol at the same time. Some experts say that makes trans fats worse than saturated fat. We always have the nutritional health of our students, faculty and staff in mind and strive to provide the best ingredients and products.
Pride of New York
Campus Dining & Shops, in our effort to support sustainable living practices on campus, has become a member of the Pride of New York program. The Pride of New York program, developed and administered by New York State Department of Agriculture & Markets, was created to promote and support the sale of agricultural products grown and food products processed within
Food Allergy Disclaimer
University at Buffalo Campus Dining & Shops makes every attempt to identify ingredients that may cause allergic reactions for those with food allergies. Every effort is made to instruct our food production staff on the severity of food allergies. In addition, we label items with possible allergen-containing ingredients; however, there is always a risk of contamination. There is also a possibility that manufacturers of the commercial foods we use could change the formulation at any time, without notice. Customers concerned with food allergies need to be aware of this risk. University at Buffalo Campus Dining & Shops will not assume any liability for adverse reactions to foods consumed, or items one may come in contact with while eating at any University establishment. Students with food allergies are encouraged to contact Campus Dining & Shops dietician Anita Hathaway (716-645-6445) for additional information and/or support.
Nutritional Information Disclaimer
All nutritional information is based on recipes. Any additions or substitution of ingredients or condiments may alter nutritional values. Although this data is based on standard portion product guidelines, variation can be expected due to seasonal influences, minor differences in product assembly per location and other factors. The University at Buffalo Campus Dining & Shops attempts to provide nutrition and ingredient information regarding its products that is as complete as possible, however errors in labeling could occur due to menu changes or substitutions.
Healthy Eating Resources
