Nutritional Food Fuels Good Health

Nourish your body and well-being

Your body thanks you every time you make healthy choices. Good, nutrient-rich food is an important foundation to better health.

March is National Nutrition Month – a good time to think about nourishing our bodies with healthy foods. The Academy of Nutrition and Dietetics highlights how eating well not only supports our physical health but every aspect of our being. Mental health has become an important issue, and what we eat can impact our mental wellness. This month, we focus on topics to help us stay robust in body, in mind and in spirit.

We asked our dietitians to share some tips for maintaining a positive mental outlook this month:

Tea reduces stress STRESS BUSTERS

MICHAEL DIBIASI, UNIVERSITY OF PITTSBURGH Stress is everywhere. It is important to learn how to reduce stress levels safely and effectively. Since our food of the month is tea, there is no better item to feature for stress relief and mood elevation.

Tea comes from a plant called Camellia Sinensis, and it is the second most popular beverage in the world behind water. Tea has long been consumed for its calming effects on the body and mind. Tea catechins, or antioxidants such as epigallocatechin gallate (EGCG) that is found heavily in green teas, may have a pivotal role in reducing free radical build up and the inflammatory process due to stress. EGCG may also aid in the calming sensation when consuming tea. Other ingredients like L-theanine, an amino acid found in teas, may also play a role in alertness and cognition like caffeine without the stimulatory effect. Tea can be a great addition to anyone’s lifestyle. Try consuming 1 to 2 cups per day and enjoy all the many flavors tea can provide!

Food is about the journey MINDFUL EATING

LISA CARLSON, NORTHWESTERN UNIVERSITY My tip is about Mindful Eating. This is the concept of paying attention to your food and eating with compassion rather than judgment. When we slow down, remove distractions (like cell phones), and focus on colors, textures and tastes on our plate, we can enjoy our food and pay attention to our hunger and fullness. By doing this, we are less likely to restrict or overeat. Developing a healthy relationship with food is all about the journey … and the joy is in the journey.

Slow down,enjoy a meal without distractions

Boost your energy, mood and health Sleep Inducers

MEGAN PARTACZ, UNIVERSITY OF MEMPHIS Trouble sleeping? Look no further. You have probably heard that tryptophan, found in turkey, makes you sleepy. Well, you’re not wrong. Tryptophan is an essential amino acid that produces serotonin, which is a neurotransmitter in the brain that plays a key role in sleep. You can find tryptophan in nuts, milk, salmon, eggs and spinach.

GUT INSTINCTS

CARLY RICHTER, UNIVERSITY OF TEXAS AT ARLINGTON Emphasize fiber to support a healthy gut. This assists with your energy level, boosts immune function, prevents disease, lifts mood, and enhances overall wellbeing. Some great sources of fiber include berries, apples, avocado, leafy greens, brussels sprouts, broccoli, lentils, legumes, oats, whole grains, nuts and seeds.

a better night’s sleep

Plant-Based Tenders

NOVA SOUTHEASTERN UNIVERSITY

Let’s Noodle This

MISSOURI STATE UNIVERSITY

The amazingly creative culinary team at Nova Southeastern University did a plant-based twist on a student favorite – chicken tenders. Chef Blas created zucchini “chicken” tenders with a savory marinade and fun crusts, like Doritos, for students to choose from along with a honey dipping sauce. The culinary team at Missouri State University served up a beautiful spread for their “Let’s Noodle This” pop-up event in the Garst Dining Center. Guests were invited to build their own bowl with elevated ingredients, including Shrimp Pad Thai, Udon Noodles, Dumpling Soup, Pickled Ginger, Miso Paste and more.