Ask the Dietitian

Where can I find the nutritional value of the food served in the cafeteria and other eateries on campus?

2013-03-27T13:00:51Z

Menu labeling can be helpful for people to process the nutrition information as they are figuring out healthy options to eat. Since coming to Dickinson College, about a year ago, I have been asked this very same question, multiple times. Currently Dining Services is working with Library and Information Services to get this information posted on their webpage. This will provide an array of nutrition information for people to view anything from calories to grams of protein and carbohydrates of foods offered at all the eateries here on campus. Until the nutrition facts are available online, dining services has told me that they have the information available upon request. Students and staff can contact Mark Yohe, Assistant manager at yohe@dickinson.edu or call extension 1318.

Also, if you are interested in learning how to build healthy, energy boosting meals and snacks here on campus, I recommend making an appointment with me. I work with students on how to take good nutrition practices and apply them to eating on and off campus. Setting up an appointment is quick and easy, contact the Wellness Center at extension 1663.

I am looking for a nutritionist that can work with my family. Do you do private consultations or can you refer me to someone?

2013-03-20T14:00:14Z

Great question! Currently I am working with Dickinson College students, staff and faculty only and not family members that are not employed or registered here for classes.

I recommend checking out the Academy of Nutrition and Dietetics (formerly known as the American Dietetics Association) at www.eatright.org and click on Find a Registered Dietitian tab. You can search for registered dietitians related to location and areas of expertise, for example weight loss or food allergies.

Whoever you decide to see for nutrition therapy I recommend seeing a Registered dietitian. "Registered dietitians, or RDs, are the food and nutrition experts, translating the science of nutrition into practical solutions for healthy living. The expertise, training and credentials that back a registered dietitian are vital for promoting positive lifestyle choices. They are able to separate facts from fads and translate nutritional science into information you can use. A registered dietitian can put you on the path to a healthy weight, eating healthfully and reducing your risk of chronic disease."

What are my appointment options, as a student, to see the dietitian?

2012-09-24T16:29:07Z

There are two types of nutrition appointments offered to Dickinson College students. Regular nutrition appointments are an hour in length for the initial visit and generally 30 minute follow up appointments every 2-4 weeks thereafter. These visits are for students looking to have their current nutritional habits assessed to identify if their eating habits are meeting their body’s nutritional needs and looking to gain more knowledge related to healthy food options. Nutrition appointments can be scheduled through the Wellness center by calling 243-1663.

The dietitian also provides nutrition open hours for students looking to get a few of their nutrition questions answered. Nutrition open hours are on a first-come, first-served basis and tend to be 20 minutes in length. Open hours are held on Monday from 4-5pm on the 2^nd floor of the Wellness Center.

I look forward to seeing you!

What are some ways I can eat healthy when I am traveling or away for business?

2012-04-16T09:00:31Z

Great question! If you are traveling or away for business it can seem like an uphill battle when trying to eat more healthful. There are ways to help you can eat on the go as well as not break your calorie budget. Here are some tips:

Eat Breakfast.

Research shows that eating breakfast can help boost metabolism, provide you with extra concentration as well as help reduce hunger throughout the day to help with your weight goals. Great breakfast choices are a complex carbohydrate with protein, like a whole wheat English muffin with peanut butter and a banana.

Pack Healthy nutritious snacks

Stock up on non-perishable snacks that you can carry with you. Good choices include nuts, trail mix, granola bars, fresh fruits and vegetables like apples, bananas and carrots.

Fast Lunches

Fast food can be quick and cheap but also packed with a ton of fat, calories, and sodium. Find sandwich shops like Subway or Quiznos that let you select your sandwich ingredients. Choose whole grain breads, lean meats, and lots of vegetables. Many fast food restaurants offer salads, but be careful some salads and dressings can provide you with added fat and calories. Order sandwiches made with grilled chicken rather than fried chicken.

Enjoy sensible dinners

Follow the USDA’s myplate when choosing dinner choices and portions sizes. http://www.choosemyplate.gov/
Order a soup or a salad to eat with your main course. Soups and salads are generally healthy and start to fill you up so that you eat less of the more calorie-dense main meal.
Skip the entrée altogether. Soup and salad might be enough for a healthy meal. Select foods that are prepared with healthier, low-fat methods.
Eat the vegetables, Most entrées come with at least one vegetable. If not, be sure to order a vegetable side dish.
Skip dessert, or choose some fruit. A full meal that ends with a sugary dessert may make you feel sleepy. That might be fine if you are passenger, but a bad idea if you are the driver.

Do you have any tips or tricks to estimating portion size?

2012-03-26T13:11:07Z

One of the key ways to reaching your health goals is to maintain portion control. Most of us tend to underestimate portion sizes which then could lead to weight gain. I recommend when you are at home start looking at nutrition fact labels to identify serving sizes and use your measuring cups, spoons, and scale to help you recognize what you are eating. For example, filling a measuring cup with the proper sized portion of vegetables, rice, etc. and then emptying it onto a plate will help you learn what these serving sizes look like. However, the question remains what do you do when you are out to eat or eating in the cafeteria? The best way to eyeball portion sizes is to use visual images. Here are a few examples:

Vegetables or fruit is about the size of your fist or a baseball
Meat, fish or poultry is the size of a deck of cards
Snacks such as pretzels and chips is about the size of a cupped handful
Potato is the size of a computer mouse
Bagel is the size of a hockey puck
Pancake is the size of a compact disc

Check out http://www.webmd.com/diet/healthtool-portion-size-plate to give you more examples of visual images to help with portion control.

What are some good evening snack ideas that won't derail a day of healthy eating?

2012-03-22T16:46:22Z

You can fit snacks into your personal healthy eating plan without over-spending your day’s calorie budget. Snacks should contain 100-250 calories, depending how active you are. Make snacks work for you by choosing nutrient rich foods from all your foods groups. Here are some great nutritious snacks that you can add to your evening:

Three cups air-popped popcorn sprinkled with three tablespoons grated parmesan cheese
One 6-inch flour tortilla with ¼ cup black beans and 2 tablespoons fresh salsa
One 4-ounce fat-free, ready-to-eat vanilla pudding with ½ cup fresh fruit and 5 vanilla wafers
Banana split: banana sliced length-wise topped with ½ cup frozen yogurt and a tablespoon of chopped nuts
Whole wheat pita cut into wedges with 2 tablespoons hummus for a dip
Trail mix: mix 20 almonds, miniature box of raisins or dried cranberries, and ¼ cup sunflower seeds
Six whole-wheat crackers and one slice low-fat Colby cheese

What are some healthy, filling breakfast ideas that are good on the go?

2012-03-14T10:37:21Z

Breakfast is the most important meal of the day and research shows only about 1/3 of Americans actually eat it. Fitting breakfast into your day is a great way to add fiber, improve your mood and concentration, jump start your metabolism and help you achieve your weight goals. A healthy breakfast should contain a combination of nutrient-rich carbohydrates, such as whole grains; fruits and veggies; some lean dairy; and a smidgen of fat. Here are some healthy, on-the-go breakfasts that you can add to your mornings!

Oatmeal (made with skim milk) topped with with fruit and almonds (try adding a variety of different colors of fruits and berries to ensure that you are getting all different types of vitamins and minerals).
Whole wheat toast, with 1 tablespoon of peanut butter, sliced banana and a cup of skim milk.
Egg white omelet with reduced fat cheese, tomatoes, mushrooms, peppers and onions on a whole wheat sandwich thin.
2 whole grain waffles topped with low fat cottage cheese and strawberries.
Smoothie, prepared using low-fat silken tofu, or low-fat plain yogurt, with some of your favorite berries (make it the night before so it's ready to go when you are!)
1 cup high-fiber cereal with diced bananas and skim milk.
Egg white and turkey sausage breakfast burrito with whole wheat tortilla, topped with fresh salsa and coffee.
Low fat yogurt parfait, with fruit and granola.

Welcome to Ask the Dietitian: Q&A

2012-02-23T14:56:20Z

Welcome to Ask the Dietitian: Questions & Answers, Dickinson's new resource to encourage the health and well being of our students, faculty & staff. We look forward to your questions and inquiries!