WIXLIB

UC SAN DIEGONUTRITIONTOOL-KIT

What is “Basic Needs” and how is itconnected to Nutrition?Basic needs are the most essential resources requiredto thrive as a student—access to nutritious food, stablehousing, and financial wellness resources. The Hub,UC San Diego’s Basic Needs center, is a new campusspace that offers students an opportunity to engage inand link to Basic Needs resources. One key resource isapplication support for the state funded CalFresh foodbenefit program, also known as SNAP (SupplementalNutrition Assistance Program). CalFresh helps studentswith supplemental grocery money to stay nourished. Wehave also collaborated with HDH nutrition and wellnessdietitians to create this tool-kit, designed to providequick, easy, and focused information for balanced eatingon a student budget. We hope you enjoy these juicytidbits of knowledge as much as we enjoyed compilingthem to share with our campus community!—Alicia Magallanes, Basic Needs CoordinatorIn this tool-kit you will find meal guidance basicsand inspiration. Don’t get tripped up by counting ormeasuring (unless its dollars and you need to keep toa budget). Instead, look at the overall balance of yourmeal or snack (carb, protein, fat and intermixing fruitsand veggies throughout the day). You will take in morenutrients, and your blood sugars will remain stable,allowing you to feel and perform your best! Like anything,tailor your nutrition to what works forYOU and nobody else.—HDH Registered Dietitian Team

TABLE OF CONTENTSHarvard Healthy Eating Plate.1Plate Examples.2Vegetarian.2Vegan, Pescatarian.3Halal, Kosher.4Lactose Free, Gluten Free.5Anatomy of the Perfect Bowl.6Recipe. 7-8Nutrition Label Reading Basics. 9-10Eating on a CalFresh tarian.15Lactose Intolerant.16Gluten free.17Nutritional Myths #1-4.18Nutritional Myths #5-8.19Nutritional Myths #9-10.20Helpful Apps.21Contact info.22

The Harvard Healthy Eating Plateprovides a general guideline for howyou should fill your plate with all theright food e healthy oils (olive oil, canola oil) forcooking, on salad and at the table. Limitbutter and avoid trans fat.The more veggies and greater variety- thebetter. Potatoes and french fries don’t count.Eat a variety of fruits of all colors.Drink water, tea, or coffee/ Limit dairy andjuice. Avoid sugary drinks.Eat a variety of whole grains. Limit refinedgrains (white rice and white bread).Choose fish, poultry, beans and nuts. Limitred meats and cheese. Avoid bacon, coldcuts, and processed meats.1

Below are examples of whatdifferent plates would look like fora variety of different eaters. Portionyour plate like the Harvard HealthyPlate, and you’re on your way to ahealthy balanced diet.SpinachVegetarianRice (brown or white),Rice ofuStrawberries2

Bell Peppers,White hes, WatermelonBrussel Sprouts,OkraWhole Wheat Bread,CouscousVeganTofu,Tempeh, Seitan,BeansPescatarianWhole Grain PastaWholeGrainsVegetablesHealthyProteinFruitsCod, Salmon, Tuna,Trout, Plant Proteins:SeitanBlueberries3

Kale, Spinach,PotatoesQuinoa,Egg uitsBananas, MandarinsKosher: Beef, Lamb, Chicken,Eggs, Plant Proteins: Chia Seeds,ChickpeasHalalBeets, LettuceFarro, , OlivesHalal Chicken or Beef, Tahini,Dairy: Yogurt, Plant Proteins:Chickpeas4

Lactose FreeQuinoa, PretzelsCarrots, hicken, Plant Proteins:Lentils, HummusMangos, StrawberriesBroccoli, SquashGluten FreeGluten Free Oats, CornTortillas, Rice nFruitsGrapesTurkey, Plant Protein: Beans5

Anatomy of a Perfect BowlThe perfect bowl exists, and it can be made withsimple ingredients that are cheap and healthy. Theimportance, much like the Harvard Healthy Plate,are the ratios of each ingredient. The proteins canbe interchanged to meet dietary restrictions asneeded as well as any other ingredients.The Basic Formula1-2 cups raw and/or cooked veggies1/2 cup of chicken, fish, tofu, or beans2-3 cups salad greens2-3 tablespoons dressingAnytime Extras: herbs, fresh fruit, wholegrains, avocado, nuts, or seedsSome-of-the-Time Extras: pickled veggies,eggs, or cheese6

WSOUTH ESTERN VEGGIE BOW LIngredients 1-2 tablespoons of olive oil 1 sweet potato 1 cup red onion 1 carrots 1 cup zucchini 1 ¼ teaspoon chili powder 1 teaspoon cumin ½ teaspoon paprika Salt and pepper to taste 1 cup brown rice ½ avocado ½ black beans7

Instructions1. Preheat oven to 375 degrees and line a panwith aluminum foil. Drizzle about 1 tablespoonof olive oil on to the pan.2. Cut the vegetables into even bite sized pieces.3. In a large bowl toss the vegetables, addingthe olive oil and seasonings.4. Spread tossed vegetables evenly on the oiledpan and place in the oven for 20 minutes.5. Remove from the oven and combine withbrown rice, black beans, avocados and saladgreens of your choice!8

How to Read Nutritional Information1.Check the serving size and calories.Caution! One bag or bottle may containmultiple servings. Multiply the calories bythe number of servings to get a total.2.Trans fats are a sneaky one! Even if thelabel says 0 grams, there could still besome in the food. Check the ingredientslist for terms like “partially hydrogenatedoil.”3.Check out the fat, cholesterol, andsodium. Look for foods that have loweramounts of these items. Aim to findfoods that have high percentages ofvitamins and minerals.4.Look for foods with whole ingredients.Limit foods that have the first or secondingredient listed as sugar. Also limit foodswith artificial dyes (example, yellow #5)or excessive preservatives. You can alsocheck this section for common allergensto see what other ingredients areprocessed in the facility.9

Nutrition FactsApple JuiceServing Size 1 Cup (100g)1.Amount Per ServingCalories 46Calories from fat 1.1Total Fat 0.1gSaturated Fat 0gTrans Fat 0gCholesterol 0mgSodium 4.0mgTotal Carbohydrates 11.3gDietary Fiber 0.2gSugars 9.6gProtein 0.1gVitamin A 1.0 IUCalcium 8.0mg 1%% Daily Value*0%0%0%0%4%1%2.3.Vitamin C 0%Iron 0.1mg 1%Ingredients: Contains pure filtered water,concentrated apple juice, less than 0.5% of:calcium citrate (calcium source), vitamin C(ascorbic acid), potassium phosphate.104.

EATING ON A BUDGETStudents with CalFresh receive a maximum of 194per month, or 48 dollars per week. The followingare example shopping lists for students on a CalFreshbudget with a variety of dietary restrictions.Courtesy of Jessica Allen, HDH Dietitian Intern.*Item pricing taken from Ralph’s - La Jolla, CA**Total cost of items does not include taxes11

VEGETARIANProteinEggsTofuLentils - dryHummusBlack Beans - drydozen2 pack16 oz10 oz16 oz2.293.581.592.991.291 gal32 oz16 oz2.292.594.2932 oz13 oz18 oz1 pack1 loaf15 oz1.991.501.990.991.991.491 pack6 each5 each1 bag2.990.892.492.991 bag1 head2 each2 each16 oz1.990.991.001.294.29DairyMilkPlain Yogurt Kroger BrandSharp Cheddar CheeseGrainsBag Brown RiceWhole Wheat English MuffinsCannister Quick OatsTortillasWhole Wheat BreadPretzelsFruitStrawberriesBananasRed ApplesGrapesVegetablesCarrot SticksLettuceGreen Bell PeppersWhite OnionCan of SalsaTotal 47.4812

KOSHER/HALALProteinEggsKosher/Halal Ground TurkeyKosher/Halal Chicken FranksKosher/Halal SalamiKroger Natural Peanut Butterdozen16 oz1 pack10 oz12 oz2.295.993.992.991.991 gal8 oz2.291.791 pack1 box5 oz12 oz8 oz1.991.792.491.251.691 bag6 each5 each1 bag2.990.892.492.991 each1 crown2 bags1 each5 lb bag1.490.492.000.792.99DairyMilkCream Cheese Kroger Brand*GrainsWhole Wheat BagelsKroger Brand Toasted OatsMatzo MixEgg NoodlesKosher Couscous Streit BrandFruitNavel OrangesBananasRed ApplesGrapesVegetablesZucchiniBroccoliKroger Frozen Mix VeggiesWhite OnionRusset PotatoesTotal 49.66*Kosher brand cream cheese is certified Kosher with U symbol.13

VEGANProteinTofuLentils - dryKroger Garbanzo Beans - dryBlack Beans - dryPeanut ButterWest Soy TempehAlmonds2 pack16 oz16 oz16 oz12 oz1 pack1 bag3.581.591.791.291.992.296.991/2 gal2.4913 oz16 oz bag3.492.991 pack6 each5 each1 bag46 oz2.990.892.492.992.491 bag1 head1 each2 each1 bag1.990.991.891.291.99Dairy Substitute“Plain Simple Truth” Soy MilkGrainsSprouted BreadRed QuinoaFruitStrawberriesBananasRed ApplesGrapesUnsweetened Apple SauceVegetablesCarrot SticksLettuceButternut SquashWhite OnionKroger Salad MixTotal 48.4914

PESCATARIANProteinEggsTofuLentils - dryTilapia - frozenBlack Beans - drydozen2 pack16 oz12 oz pack16 oz2.293.581.593.991.291 gal32 oz16 oz2.292.594.2932 oz13 oz18 oz1 pack1 loaf15 oz1.991.501.990.991.991.491 pack6 each5 each1 bag2.990.892.492.991 bag1 head2 each2 each16 oz1.990.991.001.294.29DairyMilkPlain Yogurt Kroger BrandSharp Cheddar CheeseGrainsBag Brown RiceWhole Wheat English MuffinsCannister Quick OatsTortillasWhole Wheat BreadPretzelsFruitStrawberriesBananasRed ApplesGrapesVegetablesCarrot SticksLettuceGreen Bell PeppersWhite OnionCan of SalsaTotal 48.4815

LACTOSE INTOLERANTProteinEggsTofuLentils - dryHummusBlack Beans - dryKroger Chunk Light Tunadozen2 pack16 oz10 oz16 oz3 cans2.293.581.592.991.292.701/2 gal3.6932 oz13 oz18 oz1 pack1 loaf15 oz1.991.501.990.991.991.491 pack6 each5 each1 bag2.990.892.492.991 bag1 head2 each2 each1 bag16 oz1.990.991.001.292.504.29Dairy SubstituteKroger Lactose-Free MilkGrainsBag Brown RiceWhole Wheat English MuffinsCannister Quick OatsTortillasWhole Wheat BreadPretzelsFruitStrawberriesBananasRed ApplesGrapesVegetablesCarrot SticksLettuceGreen Bell PeppersWhite OnionKaleCan of SalsaTotal 47.2016

GLUTEN FREEProteinEggsGround BeefLentils - dryChicken BreastsBlack Beans - drydozen16 oz16 oz2 lbs16 oz2.293.991.595.981.291 gal32 oz16 oz2.292.594.2932 oz1 pack18 oz1 pack1 pack1.992.991.992.991.991 pack6 each5 each1 bag2.990.892.492.991 bag1 head1 each2 each1.990.990.491.2916 oz2.29DairyMilkPlain Yogurt Kroger BrandSharp Cheddar CheeseGrainsBag Brown RiceAmaranth Quinoa NoodlesCannister Quick OatsCorn TortillasRice CrackersFruitStrawberriesBananasRed ApplesGrapesVegetablesCarrot SticksLettuceCucumberWhite OnionPrego Gluten-FreeSpaghetti SauceTotal 48.4817

S10 NUTRITION MYTHMyth #1: Late-night snacking will make yougain weight.For most people, after dinner snacking leads them toeating more calories than their body needs in that day.If you’re hungry at night, eat a balanced meal or snackbased on your hunger level and stop whenyou’re satiated.Myth #2: Gluten is evil. If you cut it out, you willlose weight.The only people who need to avoid gluten are thosewho have a diagnosed autoimmune or digestivedisorder such as celiac disease. A diet consisting ofwhole grains, fresh produce and lean meats, that is lowin refined carbs, will leave you feeling more fulland energized.Myth #3: Organic food is healthier thanconventional food.Studies have not proven conclusively that organicproduce is healthier than conventionally grown produceoverall. Your emphasis should be on meeting fruit andvegetable intake, whether organic or not.Myth #4: Carbs are bad for you and make yougain weight.Healthy and naturally occurring carbohydrates likefruits, vegetables, milk, nuts, grains, seeds and legumesare part of a well-balanced meal/snack/diet.18

Myth #5: Alcohol is good for you.If you consume alcohol, do so in moderation (no morethan one drink a day for women or two drinks a day formen), and do not consume it for health benefits.Myth #6: Taking supplements like vitamins and mineralswill keep me healthy.Unless you have a deficiency, nutrients are bestabsorbed from foods. Supplements are meant to help/SUPPLEMENT (get it?) based on individual needs (i.e.vitamin D, Fish Oil, probiotics).Myth #7: Eating protein builds muscle.Eating protein does not build muscle; only exercise canbuild muscle! If you enjoy regular physical activity, youwill benefit from a balanced diet that is rich in fruits andvegetables, whole grains, lean meats and fish.Myth #8: Milk is essential for bone health.Milk is not the only source of calcium in our diets.Non-dairy sources of calcium include soy, baked beansand leafy green vegetables such as collards and bokchoy. Other bone-building nutrients include potassium,magnesium, vitamin K andVitamin D.Resource: http://www.southwesthealthline.ca/healthlibrary docs/NutritionMythsMarch2012.pdf19