Nutrition Blog
You may read the full UB Nutrition Blog at http://ubnutrition.blogspot.com/!
Spring Break:
Spring break is rapidly approaching and one wonders how to get the beach body in a short time. Two of the main things to consider are exercise and nutrition. A lot of people tend to think that they can lose weight strictly by dieting while in fact, that is a poor choice. Depriving the body of important nutrients and calories puts your body into starvation mode. The best way to start losing weight is becoming more active. Once accomplished you can then trim your diet and make healthier choices. If you think about it, it is easier to change the amount of time you move compared to the way you eat.
The Center for Disease Control and Prevention recommendations for physical activity is
• 150 minutes per week of moderate intensity aerobic activity
o Snow shoveling, hiking, dancing, biking (less than 10 mph), walking (about 3.5mph)…
• If this takes up too much time of your week then you can simply increase the intensity of your workout to vigorous intensity with an accumulative time of 75 minutes.
o Running, swimming laps, cross-country skiing, jumping rope…
• For those of us crunched for time, it’s okay if you need to exercise in small amounts of time. You can exercise in 10 minute bouts if it fits into your schedule. Walking would give you the greatest benefits. You can go for three 10 minute walks per day for 5 days and that will satisfy your need for aerobic physical activity.
• It is also important to include weight lifting in your schedule.
o The recommendations for that is 2 days a week getting all of the basic muscles groups with 8-12 repetitions and 1-3 sets.
o The easiest way to do this is the basic 8 routine:
squat, leg curl, calf raise, lat pull down (one arm row), bench press, shoulder press, bicep curl, triceps extension and end with abs
Along with exercising comes the concern of fluid intake. You need to make sure you rehydrate your body with water or an electrolyte mixture (such as Gatorade) after working out and even throughout the day.
Once you become more active, the diet can follow. It is important to follow the USDA’s my food pyramid http://www.mypyramid.gov/ recommendations. This new and improved pyramid can be accustomed to your life style. Here at UB, we are lucky enough to have many choices of foods that fit into the pyramid. All across campus you can find Grab and Go salads, vegetable trays, 0 calorie beverages, light yogurt, fresh fruit, eggs, tuna, and soups. As long as you remember to stay active and eat right, you’ll be ready for the beach in no time.
By Christine (Campus Dining and Shops intern)
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
