EATING 101
RU DINING HEALTHY?
A WEEKLY NEWSLETTER BROUGHT TO YOU BY THE RU HEALTHY DINING TEAM
A Joint Program Between RU Dining Services and the Department of Nutritional Sciences
Forget About Diets
We have all seen the infomercials: “Lose Eighteen Pounds in Four Days,” “Burn Fat While You Sleep,” “Never Exercise
Again.” Sound familiar? Companies promise their methods will provide miraculous results, but what are you really
spending your time and money on? Success attributed to these fad diets is generally temporary, as most dieters regain
their lost weight. More importantly, these fad diets can wreak havoc on your health.
Is it a Fad Diet?
1. Does the diet restrict or eliminate entire food groups such as carbohydrates or fat?
2. Does the diet focus primarily on extreme caloric restriction?
3. Does the diet guarantee fast weight loss (more than 2 pounds per week)?
4. Does the diet allow unlimited quantities of a specific food while restricting “bad” foods?
5. Does the diet minimize the role of exercise as a weight management aid?
6. Does the diet require you to take supplements and pills?
7. Is the diet promoted by celebrities that make it sound too good to be true?
If you answered YES to any of these questions, WATCH OUT!--It is most likely a Fad Diet.
Shift the Focus from Weight Loss to Health Gain:
Personalize Your Plate: Sticking to a healthy plan is much easier when you actually enjoy what you’re eating. Next time
you’re in the dining hall, try baked fish with brown rice and fresh sautéed veggies for a delicious and nutritious dinner.
Incorporate Exercise: Exercise has numerous health benefits above and beyond weight loss. College students should get
a minimum of 30-60 minutes of moderate activity per day.
Get Your Zzzz’s: Sleep helps us control our appetites by aiding in regulation of the hormones ghrelin and leptin. Being
sleep deprived can result in eating more, which can lead to weight gain. Try getting at least 7 to 9 hours of sleep per
night to help regulate your body weight.
Don’t Skip Breakfast: Studies show eating a balanced breakfast helps you maintain a healthy weight. Start your morning
at the dining hall with an omelet and a side of fresh fruit or a make-your-own parfait with fruit, Greek yogurt and
granola.
Switch to Water: Choose water or seltzer over sugary drinks. Un-sweetened iced tea with lemon or seltzer is a refreshing
alternative if you’re not a fan of plain water.
The Good, The Fad, and The Ugly
Revised By: Megan Devlin
Reviewed By: Ginger Quick, PhD, RD., Department of Nutritional Sciences
References: Fad Diets. Available at: http://www.everydiet.org/fad-diets. Accessed on: 12 Oct 2015. Stay Away from Fad Diets. Available at:
http://www.eatright.org/resource/health/weight-loss/fad-diets/staying-away-from-fad-diets. Accessed on: 12 Oct 2015. Fad Diets Defined. Available
at: https://www.pbrc.edu/training-and-education/pdf/pns/PNS_Fad_Diets.pdf. Accessed on: 12 Oct 2015. Want to Eat Smarter? 3 All-Purpose Tips
for Healthier Eating. Available at: http://www.eatright.org/resource/food/nutrition/healthy-eating/want-to-eat-smarter. Accessed on: 12 Oct 2015.
Breakfast. Available at: http://www.jhsph.edu/offices-and-services/student-affairs/_documents/Breakfast.Accessed on: 12 Oct 2015. Eat Right, Your
Way, Every Day. Available at: http://www.eatright.org/resource/health/lifestyle/culture-and-traditions/eat-right-your-way-every-day. Accessed on: 12
Oct 2015. What Happens When You Sleep?. Available at: https://sleepfoundation.org/how-sleep-works/what-happens-when-you-sleep. Accessed on:
26 Oct 2015
Questions? Post on our Facebook (RU Healthy Dining Team), Twitter (@RUHDT), Instagram (@RU_HDT), SnapChat (RU_HDT) or e-mail us at
[email protected]. Our mission is to educate students about nutrition and encourage them to make healthier food and lifestyle choices. For more
info, nutrient analysis and past newsletters, visit our web page at http://food.rutgers.edu.