1. How can I safely dine on campus with severe food allergies and/or dietary restrictions?
All dining halls have a Simple Servings station where students will be served allergy-free options. Simple Servings options are completely free from soy, gluten, wheat, dairy/milk, eggs, sesame, tree nuts, peanuts and shellfish.
If you would like to set up an appointment to tour the dining halls, meet Dining Services staff or discuss your options with the dietitian, please request an appointment. The dietitian can give you specific recommendations based on your needs. You can also find more information in the allergy guide.
2. Why did I gain the "Freshman 15" and how can I get rid of it?
Adjusting to college life is all about adjusting to change. Stress and poor nutrition are often the main factors in weight gain for college students. You are now being enticed to eat what's most convenient, but those options are often high in fat, salt, carbohydrates and calories (and devoid of nutrition).
To get yourself back on track, focus on eating naturally colorful foods like fruit and vegetables and getting enough protein to feel satiated. Remember to move your body every day and choose healthier fats like nuts, olive oil, fish and dairy.
3. Is calorie counting the best way to achieve weight loss?
The answer to this depends on a number of factors specific to your health history and goals. General guidelines for healthy and safe fat loss are:
- Eating whole, unprocessed foods as the bulk of your meals
- Ensuring daily adequate hydration
- Moving your body 30-60 minutes a day, five times a week, preferably with some load bearing exercises
- Eating enough (you must eat enough calories per day to shed fat)
- Manage stress and don’t fear the occasional Chick-fil-A meal or cupcake treat – enjoy life!
If you follow this guidance, you should start to see your health improve. However, fat loss only comes when the body is healthy. If you want more information, contact the dietitian to discuss your specific needs.
4. How can I gain muscle without gaining too much body fat?
First, determine your maintenance calorie intake. You should aim to eat enough to feel full and energized. Then, slightly reduce your intake below this level to preserve muscle and reduce body fat. Make sure to consume enough protein (0.8g – 1.2g/kg of body weight, depending on activity level) to support muscle growth. Please schedule an appointment with the dietitian to discuss your individual needs further. The dietitian can help you calculate these numbers based on your workouts, metabolism and body measurements.
5. Are popular diets like KETO and carnivore healthy?
In terms of popular diets, steer clear of anything that demands your 100% discipline. As omnivores, humans are naturally adapted to consume and process both animal and plant foods for optimal nutrition. Strict dieting is typically only recommended when medically necessary and should be supervised by a healthcare professional. Extreme and restrictive diets can lead to malnutrition, illness, or metabolic disorders.
While a ketogenic diet can have its benefits, it's not advisable to undertake it without supervision, especially for weight loss purposes. Originating in the 1920s, ketogenic diets were initially designed to alleviate and manage epileptic seizures by providing ample fat for brain nourishment. However, individual metabolic differences and existing health conditions like high cholesterol or a family history of heart disease can introduce risks. To mitigate these risks, it's crucial to consult with a dietitian before embarking on a ketogenic diet.
6. What are the risks of following a vegan diet?
The vegan diet is highly restrictive, which means it offers less nutrition. The protein composition in animal meat differs significantly from that in plant-based foods. Malnutrition can occur over time if essential amino acids are lacking in your diet. Animal proteins contain all the essential amino acids, while plant-based proteins are incomplete. To ensure adequate nutrition on a vegan or vegetarian diet, it's essential to combine certain plant foods to create complete proteins (a process known as protein complementation). If you're interested in learning more about this topic, please schedule an appointment with the dietitian for further guidance.
7. My stomach hurts when I eat gluten or dairy foods, should I completely remove these from my diet?
It's crucial to recognize that factors such as stress, anxiety, inadequate sleep, insufficient vitamin D from sunlight, exposure to pollutants, alcohol, and drugs can lead to inflammation in the body. This inflammation might cause sensitivity to certain foods. Before eliminating any foods from your diet, it's wise to address these factors first to ensure you're not unnecessarily restricting your nutrition.
To determine if a particular food is causing issues, consider eliminating it from your diet for 1-2 weeks while carefully monitoring your symptoms. After this period, reintroduce the food and observe any negative reactions. These reactions might occur immediately or up to three or four days later. If you experience throat tightness, sudden rashes, elevated heart rate, or difficulty breathing at any point, seek immediate medical attention.