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New:
Brooke Parker is the Student Health Center Registered Dietitian. She is a graduate of USU and has been consulting USU students for over 3 years.
Types of Services:
1. Weight Loss
2. Eating Disorders
3. Hypertension
4.
High Cholesterol
5. Sports Nutrition for Athletes
6. Diabetes/Hypoglycemia
7. Nutrition for Pregnancy
8. Vegetarianism
And Much More!
Nutrition for College Life 
The USU Student Health & Wellness Center is excited to have a Registered Dietitian on their staff. Nutrition is an important part of life no matter what situation you are in. Eating correctly can improve your grades, give you more energy, protect you from disease, help manage your weight, and much more!
Use this web site to improve your eating habits and expand your knowledge. The Easy Nutrition Tips site will give you practical applications for eating healthy and you will be amazed at how easy it really is. The Vegetarian page is a must for those who choose this type of diet plan. The Eating Disorder page is a chance to learn more about the different types of disorders, how to help a friend, and how to get help on campus. If surfing the web is your style, check out all of the Great Web Sites which encompass practically every nutrition topic. Finally, if all your questions are not answered click on the Contact the Dietitian site and e-mail your question.
By incorporating the following tips, you will soon find out how easy it is to eat healthy.
1. Eat Regularly - skipping meals will only lower your metabolism and lead to overeating at the next meal.
2. Eat Smaller Portions of Most Foods - leave a few bites on the plate, share the candy bar, use only half of the butter, etc. These calories add up fast!
3. Increase Intake of Fruits & Vegetables - 5 servings of fruits and vegetables are recommended for each day. These are an excellent choice for the following reasons: they are low in calories, low in fat, high in fiber, and high in vitamins.
4. Choose Fiber for Fullness - foods high in fiber keep you full longer. Choose more fruits and vegetables (especially those with a skin or peel), more whole grain breads, more bran cereals, and more beans.
5. Reduce Empty Calories - Cut back on the high-fat, high-sugar foods in your diet. Sodas, chips, candy bars, etc. provide many calories with very few nutrients.
6. Drink More Water - 4-6 glasses a day is a good guideline to follow. Water helps with feeling full, and most of all it is calorie-free!
7. Eat Slowly - sit down when eating and focus on what you are doing
in order to get the psychological as well as the physical benefits of
eating. Also, it takes about 20 minutes to actually feel full.
8. Choose Low-Calorie Snacks - for times when you want to eat but really don't need the calories choose crunchy, low-calorie foods. (Light or Fat-free popcorn, fruits and vegetables, salads, pretzels, etc. )
9. Reduce Alcohol - Alcohol can promote weight gain. Alcohol has more calories per gram than either carbohydrates or protein, it slows the metabolism and it stimulates the appetite.
10. E xercise, Exercise, & Exercise - diet alone will not be nearly as effective as combining it with exercise. Try to fit in 20-30 minutes of aerobic exercise on most days of the week and then squeeze in 2-3 times of strength training.
Vegetarianism is becoming more and more popular, but if not planned carefully you could actually be damaging your body. Know the facts before you begin.
Types of Vegetarians
· Vegan - consumes only plant foods; all animal products are eliminated including honey and yeast in extreme cases.
· Lacto-Vegetarian - Dairy products are the only animal products allowed.
· Lacto-Ovo-Vegetarian - Dairy products and eggs are allowed. This is the most common type.
Nutrients at Risk for Deficiencies
B 12 - This essential vitamin is found only in animal products and can therefore pose problems for vegetarians. Yeasts, algae and fermented soy products may contain small amounts of B12, but quantities and ability of the body to use the vitamin from these sources is questionable. B12 should therefore be supplemented or obtained from fortified grains and cereal products.
Iron - A decreased intake of meat products can decrease the amount of easily absorbed iron in the diet. It is recommended hat vegetarians consume a source of citric acid with iron-containing foods to aid absorption. Citric acid can be found in citrus foods, tomatoes, and potatoes.
Vitamin D - The majority of the population gets this nutrient through fortified milk products. Vegetarians who eliminate milk products and children may need supplementation.
Calcium - Not only is this nutrient necessary for strong teeth and bones, it is also essential for proper cardiac function. Those vegetarians who choose to eliminate dairy products should focus on calcium containing plant foods such as green leafy vegetables, almonds, and fortifies soy milk. If these sources are not enough and supplement may be necessary.
Complete Proteins - The body needs complete proteins, found only in animal and soy products, to be able to function properly. Plant foods contain partial proteins but can become complete when mixed with other plant proteins. Ex) Beans + Rice, Nuts + Vegetables
Benefits
· Typically lower in Saturated Fat, cholesterol, sodium and protein
· Higher in fiber, vitamins and minerals, and anti-oxidants
- May lower risk of colon and breast cancers, heart disease, and high cholesterol
Eating disorders are a very serious illness resulting in both physical and psychological damage. Early treatment increases the chance of a successful recovery. To find out more about specific eating disorders please read the following:
** Anorexia Nervosa: intense fear of gaining weight, distorted body image, very low-calorie diet, and excessive exercise.
Physical Complications: hair loss, dry skin, bruises, insomnia, cold hands and feet, amenorrhea, and abnormally low heart rate
** Bulimia Nervosa: recurrent episodes of binge eating, a sense of lack of control over eating, purging behaviors (vomiting, laxatives, or excessive exercise).
Physical Complications: irritated stomach, esophagus, and throat, damaged teeth, lung irritation, muscle spasms, irregular heartbeat and kidney problems
How to Help a Friend
1. Become education on eating disorders
2. In a caring non-judgmental way, tell the person what you have observed and suggest they seek help
3. Do not promise to keep the eating disorder a "secret"
4. Be patient and let your friend know you are concerned and available to talk
5. As the person begins treatment, be natural and caring. Do not discuss eating, weight or appearance!!
6. Do not insist that the person eat or change attitudes
7. Share your memories of a few specific times when you felt concerned, afraid, or uneasy because of your friend's actions
8. Use "I" statements (I am afraid when I hear you vomiting, etc.)
9. Avoid accusation "You" statements (You have to eat! You're out of control!)
10. Use the university's professional resources
* Counseling Center - 797-1012
* Student Health Center - 797-1660
* Student Health Dietitian - 797-8080
Nutrition & Health
http://eatright.org
http://cardiovision.org
Diet Analysis
http://www.fitday.com/
http://www.ediets.com
Eating Disorders
http://www.eating-disorders.com
http://www.mirror-mirror.org
Fitness
http://en.fitness.com
Fruits & Vegetables
http://www.about produce.com
http://www.dole5aday.com
Recipes
http://www.allrecipes.com
http://www.mealtimeideas.com
Vegetarian
http://www.vegsource.org
http://www.vrg.org
Copyright 2001-2004 Utah State University, Logan UT 84322, (435) 797-1000