August 2023 Issue
Happy August! In this article we will be discussing Back-to-School Nutrition. With students returning to school worldwide, we wanted to discuss a variety of important and interesting information regarding back-to-school nutrition. Many of us know how hectic life becomes when starting off a new school year. That’s why it is so important to become informed on research, recipes, and hacks that can help promote nutritious eating and a healthy lifestyle as we get back into the groove of a new school year. We hope you enjoy this interesting and informative NutriNews issue. Thank you for reading!
Happy August! In this article we will be discussing Back-to-School Nutrition. With students returning to school worldwide, we wanted to discuss a variety of important and interesting information regarding back-to-school nutrition. Many of us know how hectic life becomes when starting off a new school year. That’s why it is so important to become informed on research, recipes, and hacks that can help promote nutritious eating and a healthy lifestyle as we get back into the groove of a new school year. We hope you enjoy this interesting and informative NutriNews issue. Thank you for reading!
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N U T R I N E W S<br />
U N I V E R S I T Y O F N O R T H F L O R I D A<br />
MCT<br />
Oil<br />
Nutrition<br />
effecting<br />
student<br />
performance<br />
Back to<br />
School on<br />
a Budget!
TABLE OF CONTENT<br />
"GOOD NUTRITION CREATES HEALTH IN ALL<br />
AREAS OF OUR EXISTENCE. ALL PARTS ARE<br />
INTERCONNECTED." T. Collin Campbell<br />
04.<br />
LETTER FROM THE EDITOR<br />
Back to School Nutrition<br />
06.<br />
NUTRITION RESEARCH<br />
Nutrition Impacting Student Performance<br />
10.<br />
LUNCH BOX<br />
Easy Egg Stir Fry<br />
12.<br />
FOOD SCIENCE<br />
MCT Oil<br />
16.<br />
SPORTS NUTRITION<br />
Importance of Macronutrients<br />
20.<br />
MONTHLY HACKS<br />
Eating Healthy on a Budget<br />
NUTRINEWS STAFF<br />
23. Meet the Team
CELEBRATE<br />
Back to School!<br />
GATHER YOUR ITEMS:<br />
PENS<br />
PENCILS<br />
MARKERS<br />
HIGHLIGHTERS<br />
PAPER<br />
Get ready to<br />
hit the books.<br />
This year is<br />
going to be a<br />
great year!
Nutrition Research<br />
DOES EATING NUTRITIOUS FOODS<br />
IMPACT A STUDENT'S SCHOOL<br />
PERFORMANCE?<br />
By: Tavianna Brooks<br />
A 82.8% of over 17,000 university students<br />
in Asia, Africa, and the Americas reported<br />
consuming less than five servings of fruits<br />
and vegetables daily.1 It is possible that the<br />
hustle and bustle of school could<br />
overshadow nutrition. However, could<br />
nutrition have an impact on academic<br />
performance? Nutrition plays a role in<br />
determinants of academic performance,<br />
such as energy and cognition.2 Cognition is<br />
one of the most stable predictors of<br />
academic performance,3 as it encompasses<br />
the ability of the brain to memorize, store,<br />
and extract information.4<br />
Energy is derived from dietary<br />
macronutrients like proteins,<br />
carbohydrates, fats, and alcohol.5 The body<br />
uses energy in various ways to support the<br />
metabolic functions needed for survival,<br />
including activity, exercise-induced energy<br />
expenditure, and body thermoregulation.5<br />
Low energy intake that does not meet an<br />
individual’s needs results in the body<br />
depleting its stores of fat and muscle,<br />
ultimately resulting in fatigue.6-8 Fatigue<br />
and lack of sleep are associated with<br />
impaired cognition and poor academic<br />
performance.9<br />
Additionally, water plays a crucial role<br />
in energy. An animal study showed that<br />
long-term water insufficiency resulted<br />
in decreased energy expenditure, along<br />
with renal failure and worsened<br />
dyslipidemia.10Therefore, as nutrition<br />
provides energy, it decreases the<br />
likelihood of fatigue and poor academic<br />
performance.5-9<br />
Multiple nutrients, such as lipids,<br />
vitamin B-12, and iron, have crucial<br />
functions in cognition. Over half of the<br />
brain’s weight (between 50-60%) is made<br />
of lipids, 35% of which are omega-3<br />
polyunsaturated fatty acids (PUFAs).11<br />
Omega-3 PUFAs defend against<br />
neurodegeneration and provide fluidity<br />
for the plasma membrane, which helps<br />
maintain membrane integrity and<br />
synaptic function.11-13<br />
Docosahexaenoic acid (DHA), a type of<br />
omega-3 fat, is noted for its essential<br />
function in the development of the<br />
brain of infants and in the maintenance<br />
of brain function in adults.11,14 Low<br />
consumption of omega-3 fatty acids,<br />
therefore, can increase the likelihood of<br />
developing memory loss.15<br />
6
Vitamin B-12 also has a role in neural<br />
myelination, brain development, and fetal<br />
and child growth.16 Additionally, vitamin<br />
B-12 deficiency is associated with neural<br />
inflammation and oxidative stress,17 and<br />
it is associated with poor<br />
neurodevelopment in infancy.18 In a<br />
study, B vitamins were capable of<br />
improving the cognition of participants<br />
with paraoxonase 1: a lipoproteinassociated<br />
enzyme that is associated with<br />
neurological disorders.19 However,<br />
cognitive function may not improve if<br />
vitamin B levels are in excess.20 Iron is a<br />
component of hemoglobin that assists in<br />
carrying oxygen from the lungs to the rest<br />
of the body, including the brain.21 Iron<br />
deficiency, therefore, impairs intelligence,<br />
attention span, and sensory<br />
perceptions.22 In a study on South<br />
African school children with low iron<br />
status, iron supplementation improved<br />
learning and memory.23 However, iron<br />
supplementation can be excessive, which<br />
may cause decreased plasma zinc<br />
concentrations and gastrointestinal<br />
issues.21 A study on an older Spanish<br />
population at risk for CVD showed water<br />
also plays a role in cognition, as decreased<br />
intake and poor hydration status were<br />
associated with impaired cognitive<br />
abilities.24<br />
Various diets have different impacts<br />
on academic performance. For example,<br />
reduced consumption of nutrient-dense<br />
foods could contribute to poor academic<br />
performance.25 The Western diet,<br />
defined as being high in saturated fats,<br />
refined sugar, sodium, and poor in<br />
micronutrients, is also associated with<br />
cognitive dysfunction.25,26<br />
Adequate consumption of fruits and<br />
vegetables, on the other hand, is<br />
associated in better math and reading<br />
test scores.25 A study examining the<br />
impact of a Mediterranean diet<br />
supplemented with extra virgin olive<br />
oil found that the Mediterranean diet<br />
group had improved cognition and<br />
memory when compared to the low<br />
fat control group.27 Moreover,<br />
Nordic, DASH, and MIND diets are<br />
associated with improved and<br />
maintained cognition and a<br />
decreased risk of dementia.15<br />
However, vegans and vegetarians are<br />
at an increased risk of deficiency for<br />
vitamin B-12, creatine, and omega-3<br />
fatty acids.16,28 Therefore,<br />
individuals following a vegan or<br />
vegetarian diet should consider<br />
screening for deficiencies and<br />
implementing supplements.29<br />
7
8<br />
References<br />
1. Peltzer K, Pengpid S. Correlates of healthy fruit and vegetable diet in students in low, middle and high income countries. Int J Public Health. 2014;60(1):79-90. doi:https://doi.org/10.1007/s00038-<br />
014-0631-1<br />
2. Pueschel A, Tucker ML, Rosado-Fager A, Taylor-Bianco A, Sullivan G. Priming Students for Success through Energy Management: The Balancing Act. Journal of Instructional Pedagogies. 2018;20.<br />
Accessed July 22, <strong>2023</strong>. https://files.eric.ed.gov/fulltext/EJ1178733.pdf.<br />
3. Stadler M, Aust M, Becker N, Niepel C, Greiff S. Choosing between what you want now and what you want most: Self-control explains academic achievement beyond cognitive ability. Pers Individ<br />
Dif. 2016;94:168-172. doi:https://doi.org/10.1016/j.paid.2016.01.029<br />
4. Shi Y, Qu S. Cognitive Ability and Self-Control’s Influence on High School Students’ Comprehensive Academic Performance. Front Psychol. 2021;12. doi:https://doi.org/10.3389/fpsyg.2021.783673<br />
5. Bo S, Fadda M, Fedele D, Pellegrini M, Ghigo E, Pellegrini N. A Critical Review on the Role of Food and Nutrition in the Energy Balance. Nutrients. 2020;12(4). doi:https://doi.org/10.3390/nu12041161<br />
6. Azzolino D, Arosio B, Marzetti E, Calvani R, Cesari M. Nutritional Status as a Mediator of Fatigue and Its Underlying Mechanisms in Older People. Nutrients. 2020;12(2):444.<br />
doi:https://doi.org/10.3390/nu12020444<br />
7. Vellas B, Baumgartner RN, Wayne SJ, et al. Relationship between malnutrition and falls in the elderly. Nutrition. 1992;8(2):105-108. Accessed July 22, <strong>2023</strong>. https://pubmed.ncbi.nlm.nih.gov/1591453/<br />
8. Newman AB, Lee JS, Visser M, et al. Weight change and the conservation of lean mass in old age: the Health, Aging and Body Composition Study. Am J Clin Nutr. 2005;82(4):872-878.<br />
doi:https://doi.org/10.1093/ajcn/82.4.872<br />
9. Mao WC, Chen TY, Chou YC, et al. Effects of a selective educational system on fatigue, sleep problems, daytime sleepiness, and depression among senior high school adolescents in Taiwan.<br />
Neuropsychiatr Dis Treat. 2015;11:741. doi:https://doi.org/10.2147/ndt.s77179<br />
10. Daily JW, Zhang T, Wu X, Park S. Chronic water insufficiency induced kidney damage and energy dysregulation despite reduced food intake, which improved gut microbiota in female rats. J<br />
Physiol Sci. 2019;69(4):599-612. doi:https://doi.org/10.1007/s12576-019-00668-7<br />
11. Dighriri IM, Alsubaie AM, Hakami FM, et al. Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus. 2022;14(10). doi:https://doi.org/10.7759/cureus.30091<br />
12. Heras-Sandoval D, Pedraza-Chaverri J, Pérez-Rojas JM. Role of docosahexaenoic acid in the modulation of glial cells in Alzheimer’s disease. J Neuroinflammation. 2016;13(1).<br />
doi:https://doi.org/10.1186/s12974-016-0525-7<br />
13. Gómez-Pinilla F. Brain foods: the effects of nutrients on brain function. Nat Rev Neurosci. 2008;9(7):568-578. doi:https://doi.org/10.1038/nrn2421<br />
14. Horrocks LA, Yeo YK. Health benefits of docosahexaenoic acid (DHA). Pharmacol Res. 1999;40(3):211-225. doi:https://doi.org/10.1006/phrs.1999.0495<br />
15. Puri S, Shaheen M, Grover B. Nutrition and cognitive health: A life course approach. Front Public Health. <strong>2023</strong>;11. doi:https://doi.org/10.3389/fpubh.<strong>2023</strong>.1023907<br />
16. Venkatramanan S, Armata IE, Strupp BJ, Finkelstein JL. Vitamin B-12 and Cognition in Children. Adv Nutr. 2016;7(5):879-888. doi:https://doi.org/10.3945/an.115.012021<br />
17. Ford TC, Downey LA, Simpson T, McPhee G, Oliver C, Stough C. The Effect of a High-Dose Vitamin B Multivitamin Supplement on the Relationship between Brain Metabolism and Blood Biomarkers<br />
of Oxidative Stress: A Randomized Control Trial. Nutrients. 2018;10(12). doi:https://doi.org/10.3390/nu10121860<br />
18. Chandyo RK, Ulak M, Kvestad I, et al. The effects of vitamin B12 supplementation in pregnancy and postpartum on growth and neurodevelopment in early childhood: Study Protocol for a<br />
Randomized Placebo Controlled Trial. BMJ Open. 2017;7(8):e016434. doi:https://doi.org/10.1136/bmjopen-2017-016434<br />
19. Perła-Kaján J, Włoczkowska O, Zioła-Frankowska A, et al. Paraoxonase 1, B Vitamins Supplementation, and Mild Cognitive Impairment. J Alzheimers Dis. 2021;81(3):1211-1229.<br />
doi:https://doi.org/10.3233/jad-210137<br />
20. Soh Y, Lee DH, Won CW. Association between Vitamin B12 levels and cognitive function in the elderly Korean population. Medicine. 2020;99(30):e21371.<br />
doi:https://doi.org/10.1097/md.0000000000021371<br />
21. Iron. NIH Office of Dietary Supplements. Published 2018. Accessed July 22, <strong>2023</strong>. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional.<br />
22. Jáuregui-Lobera I. Iron deficiency and cognitive functions. Neuropsychiatr Dis Treat. 2014;10:2087. doi:https://doi.org/10.2147/ndt.s72491<br />
23. Baumgartner J, Smuts CM, Malan L, et al. Effects of iron and n-3 fatty acid supplementation, alone and in combination, on cognition in school children: a randomized, double-blind, placebocontrolled<br />
intervention in South Africa. Am J Clin Nutr. 2012;96(6):1327-1338. doi:https://doi.org/10.3945/ajcn.112.041004<br />
24. Nishi SK, Babio N, Paz-Graniel I, et al. Water intake, hydration status and 2-year changes in cognitive performance: a prospective cohort study. BMC Medicine. <strong>2023</strong>;21(1).<br />
doi:https://doi.org/10.1186/s12916-023-02771-4<br />
25. Nyaradi A, Li J, Hickling S, et al. A Western Dietary Pattern Is Associated with Poor Academic Performance in Australian Adolescents. Nutrients. 2015;7(4):2961-2982.<br />
doi:https://doi.org/10.3390/nu7042961<br />
26. Ambrosini GL, Oddy WH, Robinson M, et al. Adolescent dietary patterns are associated with lifestyle and family psycho-social factors. Public Health Nutr. 2009;12(10):1807.<br />
doi:https://doi.org/10.1017/s1368980008004618<br />
27. Martinez-Lapiscina EH, Clavero P, Toledo E, et al. Virgin olive oil supplementation and long-term cognition: the Predimed-Navarra randomized, trial. J Nutr Health Aging. 2013;17(6):544-552.<br />
doi:https://doi.org/10.1007/s12603-013-0027-6<br />
28. Iguacel I, Huybrechts I, Moreno LA, Michels N. Vegetarianism and veganism compared with mental health and Cognitive Outcomes: A systematic review and meta-analysis. Nutr Rev.<br />
2020;79(4):361-381. doi:10.1093/nutrit/nuaa030<br />
29. Pawlak R, Lester SE, Babatunde T. The prevalence of cobalamin deficiency among vegetarians assessed by serum vitamin B12: a review of literature [published correction appears in Eur J Clin<br />
Nutr. 2016 Jul;70(7):866]. Eur J Clin Nutr. 2014;68(5):541-548. doi:10.1038/ejcn.2014.46
The Lunch Box<br />
Quick, Cheap, and<br />
Easy Egg Stir Fry<br />
\ By: Jace Brown<br />
After a full day’s worth of<br />
classes, work, studying at the<br />
library and finishing the day<br />
at Dottie Dorian, it’s time for<br />
dinner. If the town center has<br />
been denting your budget, egg<br />
stir fry is a great tasting, quick<br />
and nutritional meal idea.<br />
Cooking is not only an<br />
amazing way to save money,<br />
but it’s also fun to enjoy with<br />
friends. Most of the listed<br />
prices will be based on<br />
Walmart’s Great Value brand.<br />
Ingredients<br />
·Eggs (Protein)- 1.22$<br />
·Uncle Ben's Garden Vegetable<br />
Rice (Carb/Vitamins)- 2.33$<br />
·Olive Oil (Fat)- 3.37$<br />
·Optional Spices- Soy Sauce,<br />
Pepper, Onion Powder, Garlic<br />
Powder<br />
\<br />
Instructions<br />
1.Scramble eggs in a pan with<br />
olive oil and season to taste.<br />
2.Heat premade rice in a<br />
microwave.<br />
3.Combine rice with eggs.<br />
4.Add soy sauce and or other<br />
spices to taste.<br />
10
National<br />
SENIOR CITIZEN DAY<br />
AUGUST 21, <strong>2023</strong>
Food Science<br />
By: Brianna Ransome<br />
What are (MCT) Medium-Chain<br />
Triglycerides?<br />
Triglyceride is the scientific term used for<br />
fat. Triglycerides serve two primary bodily<br />
functions - either utilized as an energy<br />
source or stored as body fat. Mediumchain<br />
triglycerides (MCTs) consist of fatty<br />
acids with chain lengths ranging from 6<br />
to 12 carbon atoms. The specific types of<br />
MCTs include caproic acid (C6), caprylic<br />
acid (C8), capric acid (C10), and lauric acid<br />
(C12).<br />
MCTs are in foods such as coconut oil,<br />
palm kernel oil, and dairy products, but<br />
their MCT compositions differ. MCT oil, on<br />
the other hand, typically contains<br />
significant concentrations of specific<br />
MCTs, often including C8, C10, or a<br />
combination of the two. MCT oil is<br />
composed of triglycerides with mediumlength<br />
chains of fats. These shorter chains<br />
enable MCTs to digest more rapidly than<br />
the longer-chain fatty acids in other<br />
foods. In some cases, the specific types<br />
have unique benefits.<br />
Why should you make sure MCTs are<br />
a part of your diet?<br />
Medium-chain triglycerides (MCTs) are<br />
absorbed more rapidly by the body than<br />
long-chain triglycerides (LCTs) due to<br />
their shorter fatty acid chain length.<br />
Unlike longer-chain fats, MCTs travel<br />
quickly from the gut to the liver without<br />
requiring bile for breakdown. In the liver,<br />
MCTs are efficiently converted into an<br />
immediate energy source as they enter<br />
the bloodstream without further break<br />
down.<br />
Photo by: Seksak Kerdkanno<br />
12
Food Science<br />
Why should you make sure MCTs<br />
are a part of your diet? (cont'd)<br />
Additionally, when following a ketogenic<br />
diet, MCTs can be converted into ketones<br />
in the liver, providing an energy source<br />
for brain cells as they can pass through<br />
the blood-brain barrier.<br />
The brain primarily depends on glucose<br />
for energy, using about 120 to 130 grams<br />
of glucose daily. However, during low<br />
carbohydrate intake or fasting, the body<br />
generates ketones (acetoacetate and<br />
beta-hydroxybutyrate) as an alternative<br />
energy source for the brain. Ketones can<br />
supply over 60% of the brain's energy<br />
needs and are preferentially used over<br />
glucose.<br />
Medium-chain triglyceride (MCT) oil can<br />
produce ketones and be an alternative<br />
brain fuel. It can be consumed<br />
independently of fasting or carbohydrate<br />
intake, making it advantageous<br />
compared to restrictive diets like lowcarbohydrate<br />
high-fat (VLCHF) and lowcarbohydrate<br />
high-fat (LCHF) diets. Some<br />
studies show a dose-dependent effect of<br />
MCT supplementation on ketone<br />
generation, consistent across different<br />
age groups.<br />
What you should remember:<br />
A healthy diet includes fat. Because of<br />
the abbreviated chain length, the body<br />
swiftly breaks down. It absorbs mediumchain<br />
triglycerides, producing rapid<br />
energy release and reducing the<br />
likelihood of being stored as fat. Coconut<br />
oil is a fat with a good source of MCT.<br />
Incorporating ingredients that contain<br />
MCT is more accessible than one might<br />
think.<br />
Referenced Work:<br />
Juby AG, Blackburn TE, Mager DR. Use of medium chain triglyceride (MCT) oil in subjects with Alzheimer's disease: A randomized, double-blind, placebo-controlled, crossover<br />
study, with an open-label extension. Alzheimers Dement (N Y). 2022;8(1):e12259. Published 2022 Mar 14. doi:10.1002/trc2.12259<br />
13
SUMMER FRUITS<br />
AND<br />
VEGETABLES<br />
HTTPS://SNAPED.FNS.USDA.GOV/RESOURCES/NUTRITION<br />
-EDUCATION-MATERIALS/SEASONAL-PRODUCE-<br />
GUIDE/SUMMER<br />
FRUITS<br />
FRUITS<br />
VEGETABLES<br />
VEGETABLES<br />
APPLES<br />
APRICOTS<br />
AVOCADOS<br />
BANANAS<br />
BLACKBERRIES<br />
BLUEBERRIES<br />
APPLES<br />
APRICOTS<br />
AVOCADOS<br />
BANANAS<br />
BLACKBERRIES<br />
BLUEBERRIES<br />
CANTALOUPE<br />
CHERRIES<br />
LEMONS<br />
HONEYDEW<br />
MANGOS<br />
PEACHES<br />
CANTALOUPE<br />
CHERRIES<br />
LEMONS<br />
HONEYDEW<br />
MANGOS<br />
PEACHES<br />
PLUMS<br />
RASPBERRIES<br />
STRAWBERRIES<br />
WATERMELON<br />
PLUMS<br />
RASPBERRIES<br />
STRAWBERRIES<br />
WATERMELON<br />
BEETS<br />
BELL PEPPERS<br />
CARROTS<br />
CELERY<br />
CORN<br />
BEETS<br />
BELL PEPPERS<br />
CARROTS<br />
CELERY<br />
CORN<br />
CUCUMBERS<br />
EGGPLANT<br />
GARLIC<br />
GREEN BEANS<br />
LIMA BEANS<br />
CUCUMBERS<br />
EGGPLANT<br />
GARLIC<br />
GREEN BEANS<br />
LIMA BEANS<br />
OKRA<br />
SQUASH<br />
TOMATOES<br />
ZUCCHINI<br />
OKRA<br />
SQUASH<br />
TOMATOES<br />
ZUCCHINI<br />
15
Sports Nutrition<br />
THE IMPORTANCE OF<br />
MACRONUTRIENTS<br />
BEFORE, DURING, AND AFTER<br />
EXERCISE<br />
BY: ANDREA BUTLER<br />
It is crucial athletes are aware of the macronutrients required<br />
before, during, and after exercise to maintain optimal<br />
performance and nutritional health. Firstly, athletes who<br />
engage in high intensity activity need to consume<br />
carbohydrates in the pre-exercise phase to reach peak<br />
capacity.1 The body breaks down carbohydrates into glucose<br />
utilizing the sugar for immediate energy or to be stored in the<br />
muscles and liver. Therefore, having a carbohydrate-rich<br />
meal before exercising can increase plasma glucose uptake<br />
into the muscle cells to enable muscle contraction during a<br />
workout.1<br />
According to Ormsbee et al, most studies demonstrate either<br />
no negative effects or enhanced performance with preexercise<br />
carbohydrate ingestion for endurance athletes.1 It’s<br />
important to note that while the timing of carbohydrate<br />
intake influences metabolic effects, the specific outcome of<br />
pre-exercise carbohydrate ingestion on performance is less<br />
clear.1 However, research shows that the type and<br />
composition of carbohydrates can influence gastric<br />
emptying and cause GI distress which could impact an<br />
athlete’s performance.1<br />
16
Secondly, it is common for athletes who<br />
engage in high intensity sports to have<br />
protein before exercising to be used as<br />
energy and aid in muscle tissue repair.<br />
Similarly to carbohydrate ingestion,<br />
Delidicque et al explains that timing of<br />
ingestion, amount, and source of<br />
protein are factors that need to be<br />
considered during training periods and<br />
competitions.2 Since a high protein<br />
meal slows digestion, it is important<br />
that athletes begin with a carbohydrate<br />
source first, then slowly introduce a<br />
protein source.2 For example, starting<br />
off with whole grain toast then adding<br />
one scramble egg.<br />
In the post-exercise phase, it is<br />
recommended that athletes consume<br />
proper amounts of protein. Dietary<br />
protein supports the rebuilding of<br />
muscle tissue that may have<br />
undergone damage or physiological<br />
adaptations during exercise.2<br />
Moreover, protein ingestion after<br />
exercising facilitates the skeletal<br />
muscle adaptive response leading the<br />
body into muscle reconditioning.3<br />
During endurance exercise or<br />
prolonged workouts, protein is broken<br />
down into six amino acids to yield<br />
energy – leucine, isoleucine, valine,<br />
aspartate, asparagine, and<br />
glutamate.4 At the start of an<br />
endurance exercise the sufficiency of<br />
carbohydrate stores are dependent on<br />
an athlete’s carbohydrate<br />
consumption prior to that training<br />
period.4<br />
For example, if the athlete had a low<br />
carbohydrate diet then small amounts<br />
of energy would be stored as muscle<br />
glycogen compared to having a high<br />
carbohydrate diet.4 Therefore, as<br />
muscle glycogen stores decrease more<br />
energy may be needed from protein<br />
metabolism during a workout.4 In this<br />
case, the skeletal muscles would utilize<br />
the amino acid leucine for energy.4<br />
Likewise to protein, carbohydrates are<br />
essential for athletes to consume<br />
immediately after workouts to<br />
replenish glycogen stores that were<br />
burned during exercise.4 Depending on<br />
the level of intensity, eating small<br />
amounts of healthy fat after exercising<br />
can aid in replenishing fat stores and<br />
aid in recovery.4 In addition to protein,<br />
carbohydrates, and fats, it is also for<br />
vital that the athlete stay hydrated<br />
before, during, and after a workout. If<br />
the athlete does not properly hydrate, it<br />
may lead to injury and inhibit recovery<br />
time after exercising.4<br />
17
To incorporate a good amount of<br />
carbohydrates before exercising, an<br />
athlete can have a variety of whole<br />
grains, fruits, dairy, granola bars, or<br />
sports drink. Some examples of preworkout<br />
meals are the following: (1)<br />
whole grain bread with peanut butter<br />
and a banana. (2) overnight oats that<br />
have chia seeds, almond milk, and<br />
berries. (3) yogurt with a banana and<br />
granola. To include carbohydrates,<br />
protein, and healthy fats after<br />
exercising meals may include the<br />
following: (1) whole grain PB&J with an<br />
apple. (2) fruit smoothie with a bagel<br />
and cream cheese. (3) avocado toast<br />
with eggs. Recommended ranges of<br />
protein, carbohydrates, fluids, and fat<br />
for athletes should be used as<br />
guidelines to ensure physical and<br />
nutritional safety.4 Furthermore, meals<br />
should be individualized according to<br />
an athlete’s food preference and GI<br />
tolerance. Factors of intensity and<br />
duration may require an athlete to<br />
consume higher or lower amounts of a<br />
macronutrient to maintain body weight<br />
and increase performance.4 As<br />
dietitians work alongside athletes, it is<br />
important they have a voice in their<br />
meal plan to guide them in<br />
experiencing which foods assists or<br />
hinders them from reaching their goals.<br />
18<br />
References<br />
1. Ormsbee MJ, Bach CW, Baur DA. Pre-Exercise Nutrition: The Role of<br />
Macronutrients, Modified Starches and Supplements on Metabolism and<br />
Endurance Performance. Nutrients. 2014;6(5):1782-1808.<br />
doi:10.3390/nu6051782<br />
2. Deldicque L. Protein Intake and Exercise-Induced Skeletal Muscle<br />
Hypertrophy: An Update. Nutrients. 2020;12(7):<strong>2023</strong>-. doi:10.3390/nu1207<strong>2023</strong><br />
3. van Loon LJ. Role of dietary protein in post-exercise muscle<br />
reconditioning. Nestle Nutr Inst Workshop Ser. 2013;75:73-83.<br />
doi:10.1159/000345821<br />
4. Dunford M, Doyle JA, Killian L. Nutrition for Sport and Exercise. 5th ed.<br />
Cengage; 2022.
<strong>August</strong> 26, <strong>2023</strong><br />
Women's<br />
EQUALITY DAY<br />
Lets celebrate this day in honor of adding<br />
the 19th Amendment to the Constitution,<br />
gaining women the right to vote!
Monthly Hacks<br />
S A V E M O N E Y O N G R O C E R I E S<br />
W H I L E S T I L L E A T I N G N U T R I T I O U S<br />
F O O D S<br />
B Y : S O P H I A H A R R I S<br />
Eating a healthy diet can seem expensive and overwhelming,<br />
especially as a college student. Luckily, there are a few tips<br />
and tricks that can help one save money when buying<br />
nutritious food items!<br />
P U R C HASE NON-PERISHABLE FOODS IN<br />
B U L K<br />
Since they are cheaper and last longer than<br />
perishables. This also allows one to always<br />
have some food when groceries are running<br />
low. Some examples of non-perishable foods<br />
include dried, frozen, and canned foods. 1<br />
20
C o m p a r e t h e p r i c e s o f f o o d i t e m s<br />
M a n y g r o c e r y s t o r e s a n d<br />
s u p e r m a r k e t s h a v e t h e i r o w n<br />
w e b s i t e s t h a t l i s t t h e i t e m s t h a t<br />
t h e y s e l l i n t h e i r s t o r e s . I f y o u h a v e<br />
t h e t i m e , m a k e s u r e t o v i s i t t h e i r<br />
w e b s i t e s t o c o m p a r e p r i c e s a n d s e e<br />
w h i c h s t o r e s h a v e t h e l o w e s t p r i c e s<br />
f o r t h e i n g r e d i e n t s y o u n e e d .<br />
<br />
K n o w w h e r e t h e c h e a p e r i t e m s a r e<br />
l o c a t e d i n t h e s t o r e s<br />
I t ’ s b e s t t o l o o k f o r t h e s e i t e m s a t t h e<br />
o u t e r a i s l e s a n d a t t h e b o t t o m o f<br />
s h e l v e s , a s t h e g e n e r i c b r a n d s o f f o o d<br />
i t e m s a r e l o c a t e d t h e r e .<br />
G e n e r a l l y , g e n e r i c b r a n d s a r e c h e a p e r<br />
t h a n t h e b i g b r a n d n a m e i t e m s . T h e<br />
t y p e s o f p r o d u c e t h a t y o u d e c i d e t o<br />
b u y w i l l h a v e a n i m p a c t o n t h e p r i c e<br />
a s w e l l . P r o d u c e t h a t a r e i n - s e a s o n<br />
w i l l a l w a y s b e c h e a p e r b e c a u s e t h e y<br />
a r e e a s i e r t o g r o w t h a n i n t h e o f f -<br />
s e a s o n , a l l o w i n g f o r a n a b u n d a n c e o f<br />
s a i d p r o d u c e . 2<br />
<br />
<br />
<br />
U s e d i s c o u n t s<br />
C o u p o n c l i p p i n g i s a m e t h o d o f<br />
c o l l e c t i n g v a r i o u s c o u p o n s t o g e t<br />
d i s c o u n t s o n g r o c e r i e s . M a n y s t o r e s<br />
h a v e f l y e r s o f t h e i r c o u p o n s t h a t t h e y<br />
s e n d i n t h e m a i l a n d p l a c e i n t h e v e r y<br />
f r o n t o f t h e s t o r e .<br />
S o m e t i m e s y o u m a y e v e n f i n d c o u p o n s<br />
o n t h e b a c k o f t h e r e c e i p t . O n e c a n a l s o<br />
g a i n a c c e s s t o d i s c o u n t s b y j o i n i n g t h e<br />
l o y a l t y p r o g r a m s o f t h e g r o c e r y s t o r e s<br />
y o u f r e q u e n t . B y j o i n i n g t h e s e l o y a l t y<br />
p r o g r a m s , y o u w i l l h a v e a c c e s s t o<br />
a d d i t i o n a l d i s c o u n t s a n d e l e c t r o n i c<br />
c o u p o n s t h a t a r e o n l y a c c e s s i b l e t o<br />
m e m b e r s o f t h e p r o g r a m .<br />
M a k i n g a g r o c e r y l i s t<br />
<br />
<br />
<br />
<br />
Only buying what's on your list allows you<br />
to focus on the healthy foods you need<br />
instead of overspending on treats.<br />
Furthermore, when purchasing your<br />
groceries, make sure to look at the unit<br />
price to see which item will give you the<br />
greatest amount of product for the<br />
cheapest price.<br />
21
C h e c k A v a i l a b l e R e s o u r c e s<br />
I f y o u h a v e a l i m i t e d b u d g e t , y o u c a n<br />
a l s o c h e c k i f y o u q u a l i f y f o t h e<br />
s u p p l e m e n t a l N u t r i t i o n A s s i s t a n c e<br />
P r o g r a m o r S N A P . S N A P i s a<br />
g o v e r n m e n t f u n d e d p r o g r a m t h a t<br />
h e l p s i n d i v i d u a l s a n d f a m i l i e s<br />
p u r c h a s e f o o d s . I f y o u a r e h a v i n g<br />
d i f f i c u l t i e s b u y i n g e n o u g h f o o d , t h e n<br />
S N A P m a y h e l p y o u p u r c h a s e t h e<br />
f o o d s y o u n e e d . 3<br />
C h e c k i n g t h e e x p i r a t i o n d a t e s o n<br />
y o u r g r o c e r i e s<br />
T h i s c a n a l s o r e d u c e f o o d w a s t e<br />
b e c a u s e y o u c a n m a k e s u r e t h a t y o u<br />
w i l l h a v e e n o u g h t i m e t o c o n s u m e<br />
e v e r y t h i n g b e f o r e i t e x p i r e s . 5<br />
R e d u c e f o o d w a s t e a s m u c h a s<br />
p o s s i b l e<br />
O n e c a n l o s e a l o t o f m o n e y o v e r t i m e<br />
b y w a s t i n g f o o d . P l a n n i n g y o u r m e a l s<br />
i s o n e w a y t o l i m i t f o o d w a s t e .<br />
P l a n n i n g y o u r m e a l s a l s o a s s i s t s i n<br />
m a k i n g n u t r i e n t d e n s e f o o d s t h e f o c u s<br />
o f y o u r m e a l s a n d p r e v e n t s y o u f r o m<br />
s p e n d i n g m o n e y o n t o o m u c h f o o d .<br />
E a t i n g y o u r l e f t o v e r s b e f o r e t h e y g o<br />
b a d c a n r e d u c e f o o d w a s t e a s w e l l . 4<br />
A d d i t i o n a l l y , w h e n b u y i n g f r e s h<br />
p r o d u c e i n - s e a s o n , t r y b u y i n g t h e m i n<br />
v a r y i n g d e g r e e s o f r i p e n e s s s o t h a t<br />
y o u c a n s p a c e t h e f o o d o u t o v e r t h e<br />
w e e k .<br />
<br />
22<br />
C h e c k i f y o u r u n i v e r s i t y h a s a f o o d<br />
p a n t r y<br />
M a n y c o l l e g e s h a v e a f o o d p a n t r y<br />
t h a t s e r v e s s t u d e n t s a n d s t a f f<br />
m e m b e r s t h a t m a y d e a l w i t h f o o d<br />
i n s e c u r i t y a n d p o v e r t y . U N F , f o r<br />
e x a m p l e , h a s L e n d - A - W i n g , w h i c h<br />
g i v e s f o o d , h y g i e n e p r o d u c t s , a n d<br />
s c h o o l s u p p l i e s f o r f r e e . I f y o u a r e a<br />
U N F s t u d e n t w h o i s o n a t i g h t b u d g e t<br />
a n d i s n o t e l i g i b l e f o r S N A P , L e n d - A -<br />
W i n g m a y b e a n o p t i o n f o r y o u .<br />
<br />
<br />
REFERENCES<br />
1. KAZZI F. 5 WAYS TO SAVE MONEY ON GROCERIES. VIBRANT LIFE. <strong>2023</strong>;<br />
39(2). ACCESSED JULY 22, <strong>2023</strong>. HTTPS://GO.GALE.COM/PS/I.DO?<br />
P=ITOF&U=JACK91990&ID=GALE%7CA745051412&V=2.1&IT=R<br />
2. WHITNEY A. 17 WAYS TO SAVE MONEY ON GROCERIES. BON APPÉTIT.<br />
PUBLISHED FEBRUARY 7, 2018. ACCESSED JULY 22, <strong>2023</strong>.<br />
HTTPS://WWW.BONAPPETIT.COM/STORY/SAVE-MONEY-ON-GROCERIES<br />
3. TOP TIPS OLDER ADULTS CAN USE TO SAVE MONEY AT THE GROCERY<br />
STORE. NATIONAL COUNCIL ON AGING. PUBLISHED JULY 17, <strong>2023</strong>.<br />
ACCESSED JULY 22, <strong>2023</strong>. HTTPS://WWW.NCOA.ORG/ARTICLE/TOP-TIPS-<br />
OLDER-ADULTS-CAN-USE-TO-SAVE-MONEY-AT-THE-GROCERY-STORE<br />
4. LUK J, CAO A. 9 TIPS TO SAVE MONEY ON GROCERIES. FOOD AT UBC<br />
VANCOUVER. ACCESSED JULY 22, <strong>2023</strong>. HTTPS://FOOD.UBC.CA/9-TIPS-TO-<br />
SAVE-MONEY-ON-GROCERIES/<br />
5. 20 WAYS TO SAVE MONEY ON YOUR GROCERIES. UNLOCKFOOD.CA.<br />
PUBLISHED 2018. ACCESSED JULY 22, <strong>2023</strong>.<br />
HTTPS://WWW.UNLOCKFOOD.CA/EN/ARTICLES/BUDGET/20-WAYS-TO-SAVE-<br />
MONEY-ON-YOUR-GROCERIES.ASPX
Meet the team<br />
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