By Rebecca Cray, Nutrition Intern, Trinity ’15
Walking into Joe Van Gogh a few mornings ago, I can’t say I was very surprised to see macadamia nut milk being advertised as the newest addition to the menu. In February, coffee-giant Starbucks started offering coconut milk, and just a quick trip to the Lobby Shop presents you with rice, almond, and soy alternatives to your classic dairy staple. Alternative milks are trendier than ever, but before you get swept up in this cow-less chaos (or strain your brain pondering how to milk an almond), it’s important to evaluate the nutritional differences that exist amongst the plethora of dairy-free options.
After coming from the cow, traditional milk is pasteurized (heated, then quickly cooled) to kill bacteria. Then, depending on the type – non-fat, 1%, 2% or whole – the liquid is “skimmed” to remove a certain percentage of milkfat.
A cup of dairy milk contains between 90 and 150 calories (depending on the milkfat level), and is a good source of protein with 8 grams per cup. Dairy milk ranges between 0 to 8 grams of fat and contains 12 grams of naturally occurring sugar per cup. A cup of cow’s milk contains 30% of the recommended daily value of calcium and is fortified with vitamin D.
Why vitamin D you ask?
Vitamin D is necessary for the body’s absorption of calcium. It’s also important to note that D is a fat-soluble vitamin, meaning your body needs to consume some fat – either in or alongside the milk – for effective absorption.
Nut Milks (Almond, Cashew, Macadamia):
Contributed by Duke Student Health Dietitians
Have you noticed that now-a-days there appears to be a mobile app for everything: one to monitor our sleep, our exercise, our diet, our breathing, our heart rate and so on and so on. But the question begs, just because the app exists, is it really always in our best interest to use it? As dietitians we hear a lot about calorie and physical activity tracking apps, so we’d like to review a few of the more popular ones. Important point to remember is that both diet and exercise are behaviors, which are not typically tracked using numbers: mindfulness, hunger/satiety, feelings; whereas apps tend to be all about “the numbers”; calories, fat, protein, carbs, sugar, time spend exercising, intensity of exertion, number of days, minutes, hours etc. Just because the numbers “hit” your target, doesn’t mean you’re engaging in healthy behaviors. It’s important to try to create healthy behaviors and habits that are long lasting, not just for immediate gratification.
Toni Ann Apadula, RDN, LDN, CEDRD, Duke Student Health Nutrition
I remember several years ago as a young adolescent my daughter and her friend dressing up in homemade Halloween costumes as “We’ve Been Dumped Girls”. The costumes consisted of PJs, bathrobes, fuzzy slippers, hair in sloppy ponytails, smeared mascara and of course empty containers of Ben and Jerry’s ice cream. Creative-Yes! Accurate? Let’s see…
New research shows that people with temporary mood lows generally bounce back pretty well on their own regardless of what they may eat. Those with more prolonged mood lows may turn to food on a more regular basis for comfort but the resulting lift in spirits is generally short lived and may result in cyclical emotional eating patterns. For these folks consulting a qualified therapist for an evaluation is the best advice.
Beginning next Monday, February 16th, Nutrition Services is partnering with many offices across campus to host a positive body image week. In the past, we’ve celebrated National Eating Disorder Awareness Week, but found that students are already aware of eating disorders. Renaming the week and focusing on learning to embrace our bodies can help students to move away from some of the behaviors that might increase risk of developing disordered eating and exercise patterns.
Here’s a breakdown of the events we have going on next week, all of which are free and do not require tickets.
Contributed by Rebecca Cray, Student Nutrition Intern, Trinity ‘15
As a Duke student, I am no stranger to the late-night cram session the night before an exam, or the essay-writing marathon that stretches into the early morning hours. For many of us in college, day and night have become flexible terms that more often than not misalign with being awake and being asleep. When burning the midnight oil, we often crave a snack to keep us going through the night. However, a recent study by the Salk Institute for Biological Studies (reviewed here in the NY Times) suggests that these late-night nibbles may be messing with our bodies’ internal clocks.
Contributed by Franca B. Alphin, MPH, RDN, LDN, CSSD, CEDRD
It’s ironic that at a time when new legislation will demand that restaurants (having more than 20 locations), and vending machines (anyone owning more than 20) will have to disclose calorie and nutrition information, we are also learning that counting calories might be counterproductive to addressing the obesity epidemic in this country.
It’s not rocket science to figure out that calorie counting might not be working – it’s been done for years and look where it got us. Believe me, I realize that our obesity epidemic is not just about calorie counting: obesity is actually very complex, we always just want to over simplify it by bringing it back to calories in and calories out. We now know that the source of calories consumed have different effects metabolically in our bodies.
Contributed by Toni Ann Apadula, RDN, LDN, CEDRD
The semester is rapidly coming to an end, and we all know what that means……. yup, time to study for finals. Wouldn’t it be amazing if we could offer you some secret eating tips to help boost your memory? Well we don’t have any magic formulas but we do have some good advice.
Think Healthy Fats
There is strong evidence that the same anti-inflammatory properties that help protect your heart can improve memory. These fats include fatty fish like salmon and tuna, nuts/seeds, avocado, olive oil and flax.
Where to find them on campus*:
You’ve come to the right place, yes, this is the nutrition blog. It may seem like a juxtaposition that a dietitian is writing about burgers, but a good burger is one of my favorite things to eat. A local burger joint recently posted that they were having a Thanksgiving contest. One and all were welcomed to enter the contest for the best themed burger. The plan was for judges to choose the top 3 recipes and then taste test to pick the winner. Rules of the competition were that it had to be a turkey burger and include cranberries, sweet potatoes, stuffing or all 3. As I enjoy cooking and a challenge, I decided to enter.
Contributed by Rebecca Cray, Student Nutrition Intern, Trinity ’15
Four dollars. On Duke’s campus, that could get you a single bowl of soup at the Loop. Most of us spend far more than four dollars on each meal we eat, with Duke’s minimum meal plan allotting $20 per day. However, for a great number of North Carolinians, four dollars is all they have to feed themselves each and every day. Four dollars is the daily allowance given by North Carolina’s Supplemental Nutrition Assistance Program, or SNAP, also formerly known as Food Stamps. In the month of October in Durham County alone, over 44,000 individuals were utilizing SNAP. Hunger and concern for where one’s next meal will come from is a daily reality for too many.
By: Franca Alphin, MPH, RDN, CSSD, CEDRD
It’s mid-November – chances are you’ve adapted pretty well to your school eating routines by now – whether it’s eating with friends or grabbing a bite on the way to the next class or meeting. But wouldn’t you know it, the holidays are just around the corner and everything is about to change again. The holidays can be a wonderful time of year, but they are usually associated with a lot of food and eating: for some this can be challenging. Consider using some of the following tips to stay well and focused during this time.