October Issue 2023

N U T R I N E W S
U N I V E R S I T Y O F N O R T H F L O R I D A
Maintaining Balance
FUNCTIONAL
FOODS
LOW-CARB
DIET FOR
ATHLETES
BALANCED
DIET & LIFE
EXPECTANCY

TABLE OF CONTENTS
“BALANCE IS NOT SOMETHING YOU FIND, ITS
SOMETHING YOU CREATE.” Jana Kingsford
04.
FUNCTIONAL FOODS
A Guide Towards the Future: A
Collaboration with Universidad de
Guadalajara
11.
OKTOBERFEST
Origin and Fun Facts
12.
18.
SPORTS NUTRITION
Low-Carb Diet on Athlete Performance
MONTHLY HACKS
How to Build a Balanced Meal
21.
LUNCH BOX
Greek Lemon Chicken Soup
22.
NUTRITION RESEARCH
Balanced Diet and Eating Habits on
Life Expectancy
STUDENT SPOTLIGHT
26. Meet the Team
NUTRINEWS STAFF
30. Meet the Team

Rocío1, Arámbula Alexa1, Márquez-Sandoval
Hernández-Ruiz
Fabiola1,2
Doctorado en Ciencias de la Nutrición Traslacional, Centro
1
de Ciencias de la Salud, Universidad de Guadalajara
Universitario
A GUIDE TOWARDS
THE FUTURE
FOODS:
FUNCTIONAL
4
Licenciatura en Nutrición, Centro Universitario de Ciencias de la
2
Universidad de Guadalajara
Salud,

YOU KNOW
DID
THAT?
ancient times human society has believed in the healing properties of foods and this
Since
a reason for being, in addition to their nutritional qualities, some foods have
has
ARE FUNCTIONAL
WHAT
FOODS?
functional food is a food or compound consumed as part of the regular diet, which has demonstrable health
A
beyond the basic nutritional: some basic functions of food are to provide energy for our daily activities,
benefits
support human survival and to offer a pleasant taste, texture and sensation2,3. The concept of functional food
to
in Japan in the 1980s due to the need to include food in the treatment and prevention of diseases4,5.
originated
about functional foods is a fashionable topic, so here are 4 points to help you recognize a real functional
Talking
and spend your money wisely:
food
the consumption of functional foods is becoming a necessity for health care, so to have a clear vision
Currently
will give you some options of functional foods that you surely have at your fingertips.
we
AND VEGETABLES: PHENOLIC
FRUITS
COMPOUNDS
we had to choose a group of foods to establish themselves as the best functional foods, surely, they would be
If
and vegetables, as they are diverse in shapes, flavors and colors, this diversity of colors is given by phenolic
fruits
which are substances known for their antioxidant properties and health benefits, blackberries,
compounds,
tomatoes, green leafy vegetables are examples of foods high in these compounds. It is estimated
strawberries,
a high percentage of diseases can be prevented by increasing the consumption of fruits and vegetables as
that
of the daily diet7.
part
high consumption of fruits and vegetables is associated with a lower risk of non-communicable diseases, such
A
cancer, cardiovascular disease, and diabetes. Evidence points to phenolic compounds as responsible for
as
benefits, as they have been shown to decrease inflammation, the main trigger for other diseases7,8.
health
has also been shown that including fruits and vegetables in a regular diet improves microvascular function
It
general, including 5 servings per day (400 g)
In
positive benefits on health.
has
evidence indicates that 7.5 servings
Scientific
day (600 g) is recommended to reduce the
per
TIP:
serving of fruit is: 1 red apple, ½
1
½ banana or 1 cup of your
pear,
chopped fruit. 1 serving of
favorite
is: 1 cup of raw
vegetables
(carrots, broccoli,
vegetables
components that classify them as functional foods1.
effect on health must have scientific evidence to support it.
1. The
its consumption is safe and does not cause any kind of harm to the human being.
2. That
its ingredients are nutritionally adequate, i.e., that it does not contain excess sugar, salt, trans fat, etc.
3. That
are quality tests, shelf life and previous analysis methods6.
4. There
BENEFITS
(predictor of cardiovascular disease) and decreases the risk of stroke8,9.
How much should we consume per day?
of cancer, while for coronary heart disease,
risk
cardiovascular disease and all-cause
stroke,
the lowest risk was observed with 10
mortality,
per day (800 g) 3,12.
servings
etc.) or 2 cups of green
chayote,
vegetables (spinach, chard,
leafy
lettuce)10.
5

oil is an important part of different types of diet and is classified in the fat group which is
Olive
composed of monounsaturated fatty acids (MUFAs). On the other hand, seeds, such as
mainly
oil has shown to have different health benefits, especially in the treatment and prevention of
Olive
diseases, improving blood pressure, triglycerides, and cholesterol levels, thanks to the MUFAs
cardiovascular
polyunsaturated fatty acids (PUFAs) that make up these foods12. It has been shown that consuming
and
(nuts) instead of high-fat foods (meat, sausages, pastries) improves diastolic blood pressure, which is
seeds
addition, the phenolic compounds (remember them from the fruits and vegetables section) present in olive oil
In
metabolic control and hormonal profile in patients living with type 2 diabetes and overweight, which
improve
However, you can start by including a
health11,13.
(15 mL) and increase the amount little by little.
tablespoon
throughout the day. You can also
them
the seeds with other foods such as
integrate
very easy and delicious to consume.
be
for seeds, it has been shown that consuming 57
As
99 grams per day of nuts has positive effects on
to
health14.
cardiovascular
OIL AND SEEDS: HEALTHY
OLIVE
ACIDS
FATTY
walnuts or almonds, are the fruit of plants and are considered foods of high nutritional value11.
BENEFITS
considered a cardioprotective effect, that is, it prevents long-term damage to the cardiovascular system.
translates into better quality of life and control of the disease13.
much should we consume per day?
How
mL of olive oil showed to have an effect on
25
TIP:
raw olive oil as a dressing in salads, so it will
Include
TIP:
a serving of seeds with you and consume
Take
yogurt, salads, etc.
6

one of the most consumed beverages in the world6 for its delicious and hypnotizing taste. For
Coffee,
you can never miss a good cup of coffee in the morning. For it to reach our table it goes through a
sure
of processes and changes, such as roasting and grinding, in this way we take advantage of all its
series
benefits15.
the other hand, another beverage that is consumed worldwide is green tea. As coffee it has
On
properties and thanks to this it plays a relevant role in prevention and treatment of different
antioxidant
diseases such as obesity, type 2 diabetes mellitus, dyslipidemias, and cardiovascular
metabolic
diseases16.
has been demonstrated that with regular coffee consumption there is a faster response in vigilance and
It
tasks, as well as in the processing of visual information15. It is also associated with a lower risk
alertness
developing prostate, endometrial, skin and liver cancer. And in other metabolic diseases such as type
of
diabetes, metabolic syndrome, gout, gallstones, and kidney stones17.
2
the other hand, it has been seen that the frequent use of coffee and green tea reduces fat mass,
On
mass index (BMI) and waist circumference, which improves overweight and obesity rates16,18. In
body
much should we
How
per day?
consume
is recommended
Coffee
1 to a maximum of 4
from
per day, to enjoy its
cups
benefits15,17,18.
for green tea, scientific
As
tells us that a
evidence
of 434 mL is
consumption
which is
recommended,
to two cups per
equivalent
day16.
in the morning,
coffee
your
accompany
good digestive, drink
a
after your meals.
it
AND GREEN TEA:
COFFEE
ANTIOXIDANTS
BENEFITS
addition, green tea helps reduce the incidence of diabetes and lowers LDL cholesterol levels19.
TIP:
can include your
You
meals.
TIP:
green tea can be
Your
7

are obtained through the diet. The intestinal microbiota is responsible for fermenting
These
carbohydrates, and the result of this process are called prebiotics, which
non-digestible
multiple benefits. Cereals are the main source of dietary fiber, but you can also get
confer
from fruits and vegetables20.
them
has been scientifically proven that a frequent consumption of dietary fiber reduces BMI, body
It
and body fat, fasting glucose and fasting insulin20, in patients with overweight, obesity
weight
even metabolic diseases such as metabolic syndrome. In addition, when you regularly
and
foods rich in fiber, they help you increase the feeling of satiety, less desire to eat sweet,
consume
and fatty foods, it also induces a feeling of preferring foods rich in prebiotics in your daily
salty,
life21,22.
much should be
How
per day?
consumed
evidence says that an
Scientific
from 15 to 34 g of fiber
intake
an adequate amount to
is
its benefits. There is no
obtain
source of fiber, they are
single
very versatile and can be
often
with other foods or
combined
ingredients20,23.
fiber and that you should
in
in your meals are
include
pears, apples
raspberries,
skin, broccoli,
with
sunflower
cauliflower,
chia, almonds,
seeds,
or nuts, try to
walnuts,
them in all your
include
FIBER: PREBIOTICS
BENEFITS
TIP:
foods that are highest
The
meals throughout the day.
8

summarize, functional foods are those that provide important nutrients that can help to protect you against
To
they should be consumed on a regular basis and thus take full advantage of their benefits,
diseases,
this article we present 4 different groups of functional foods that are within everyone's reach and that also
In
multiple benefits: coffee and green tea, with their antioxidant capacity that prevent cancer development
have
symptoms related to metabolic diseases6. Fruits and vegetables, high in phenolic compounds with their
and
capacity, improve health and prevent metabolic diseases7,8.
antioxidant
oil and seeds, belonging to the group of fatty acids, are responsible for improving blood pressure and
Olive
a protective effect. And, finally, fiber and prebiotics, which are excellent allies against diseases such as
creating
Bibliography
Serafini M, Peluso I. Functional Foods for Health: The Interrelated Antioxidant and Anti-Inflammatory Role of Fruits, Vegetables, Herbs, Spices and Cocoa in Humans. Curr
1.
Des. 2016;22(44):6701-6715. doi:10.2174/1381612823666161123094235
Pharm
Granado-Lorencio F, Hernández-Alvarez E. Functional Foods and Health Effects: A Nutritional Biochemistry Perspective. Curr Med Chem. 2016;23(26):2929-2957.
2.
doi:10.2174/0929867323666160615105746
Alkhatib A, Tsang C, Tiss A, et al. Functional Foods and Lifestyle Approaches for Diabetes Prevention and Management. Nutrients. 2017;9(12):1310.
3.
doi:10.3390/nu9121310
Iwatani S, Yamamoto N. Functional food products in Japan: A review. Food Science and Human Wellness. 2019;8(2):96-101. doi:10.1016/j.fshw.2019.03.011
4.
Henry CJ. Functional foods. Eur J Clin Nutr. 2010;64(7):657-659. doi:10.1038/ejcn.2010.101
5.
Yamada K, Sato-Mito N, Nagata J, Umegaki K. Health Claim Evidence Requirements in Japan12. The Journal of Nutrition. 2008;138(6):1192S-1198S.
6.
doi:10.1093/jn/138.6.1192S
Aune D, Giovannucci E, Boffetta P, et al. Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality—a systematic review and dose-
7.
meta-analysis of prospective studies. Int J Epidemiol. 2017;46(3):1029-1056. doi:10.1093/ije/dyw319
response
Duthie SJ, Duthie GG, Russell WR, et al. Effect of increasing fruit and vegetable intake by dietary intervention on nutritional biomarkers and attitudes to dietary change: a
8.
trial. Eur J Nutr. 2018;57(5):1855-1872. doi:10.1007/s00394-017-1469-0
randomised
Noad RL, Rooney C, McCall D, et al. Beneficial effect of a polyphenol-rich diet on cardiovascular risk: a randomised control trial. Heart. 2016;102(17):1371-1379.
9.
doi:10.1136/heartjnl-2015-309218
FoodData Central. Accessed May 26, 2023. https://fdc.nal.usda.gov/fdc-app.html#/
10.
George ES, Marshall S, Mayr HL, et al. The effect of high-polyphenol extra virgin olive oil on cardiovascular risk factors: A systematic review and meta-analysis. Crit Rev Food
11.
Nutr. 2019;59(17):2772-2795. doi:10.1080/10408398.2018.1470491
Sci
Fernández-Castillejo S, Pedret A, Catalán Ú, et al. Virgin Olive Oil Phenolic Compounds Modulate the HDL Lipidome in Hypercholesterolaemic Subjects: A Lipidomic
12.
of the VOHF Study. Mol Nutr Food Res. 2021;65(9):e2001192. doi:10.1002/mnfr.202001192
Analysis
Santangelo C, Filesi C, Varì R, et al. Consumption of extra-virgin olive oil rich in phenolic compounds improves metabolic control in patients with type 2 diabetes mellitus: a
13.
involvement of reduced levels of circulating visfatin. J Endocrinol Invest. 2016;39(11):1295-1301. doi:10.1007/s40618-016-0506-9
possible
Tindall AM, Petersen KS, Skulas-Ray AC, Richter CK, Proctor DN, Kris-Etherton PM. Replacing Saturated Fat With Walnuts or Vegetable Oils Improves Central Blood
14.
and Serum Lipids in Adults at Risk for Cardiovascular Disease: A Randomized Controlled-Feeding Trial. J Am Heart Assoc. 2019;8(9):e011512.
Pressure
doi:10.1161/JAHA.118.011512
Haskell-Ramsay CF, Jackson PA, Forster JS, Dodd FL, Bowerbank SL, Kennedy DO. The Acute Effects of Caffeinated Black Coffee on Cognition and Mood in Healthy
15.
and Older Adults. Nutrients. 2018;10(10):1386. doi:10.3390/nu10101386
Young
Lin Y, Shi D, Su B, et al. The effect of green tea supplementation on obesity: A systematic review and dose-response meta-analysis of randomized controlled trials. Phytother
16.
2020;34(10):2459-2470. doi:10.1002/ptr.6697
Res.
Poole R, Kennedy OJ, Roderick P, Fallowfield JA, Hayes PC, Parkes J. Coffee consumption and health: umbrella review of meta-analyses of multiple health outcomes. BMJ.
17.
doi:10.1136/bmj.j5024
2017;359:j5024.
Watanabe T, Kobayashi S, Yamaguchi T, Hibi M, Fukuhara I, Osaki N. Coffee Abundant in Chlorogenic Acids Reduces Abdominal Fat in Overweight Adults: A Randomized,
18.
Controlled Trial. Nutrients. 2019;11(7):1617. doi:10.3390/nu11071617
Double-Blind,
Liu W, Wan C, Huang Y, Li M. Effects of tea consumption on metabolic syndrome: A systematic review and meta-analysis of randomized clinical trials. Phytother Res.
19.
doi:10.1002/ptr.6731
2020;34(11):2857-2866.
Hiel S, Bindels LB, Pachikian BD, et al. Effects of a diet based on inulin-rich vegetables on gut health and nutritional behavior in healthy humans. Am J Clin Nutr.
20.
doi:10.1093/ajcn/nqz001
2019;109(6):1683-1695.
Tomé-Castro XM, Rodriguez-Arrastia M, Cardona D, Rueda-Ruzafa L, Molina-Torres G, Roman P. Probiotics as a therapeutic strategy in obesity and overweight: a
21.
scientifically proven1.
overweight and obesity along with any of their complications 20–23.
In short, these are foods that should be in your regular diet from today, what do you think?
review. Benef Microbes. 2021;12(1):5-15. doi:10.3920/BM2020.0111
systematic
Perna S, Ilyas Z, Giacosa A, et al. Is Probiotic Supplementation Useful for the Management of Body Weight and Other Anthropometric Measures in Adults Affected by
22.
and Obesity with Metabolic Related Diseases? A Systematic Review and Meta-Analysis. Nutrients. 2021;13(2):666. doi:10.3390/nu13020666
Overweight
Thompson SV, Hannon BA, An R, Holscher HD. Effects of isolated soluble fiber supplementation on body weight, glycemia, and insulinemia in adults with overweight and
23.
9
obesity: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr. 2017;106(6):1514-1528. doi:10.3945/ajcn.117.163246

Breast Cancer
Awareness
Month
1 in 8 women will develop breast cancer
https://www.breastcancer.org/facts-statistics

Oktoberfest
Origin
Oktoberfest is an annual
festival in Munich,
Bavaria, Germany. The
festival was in
celebration of a royal
marriage in October 12,
1810. The honored
couple was Kronprinz
Ludwig (king) married the
Princess Therese of
Saxe-Hildburghausen in
Munich.
Thompson AR, Thompson AR. What exactly is Oktoberfest? Home & Garden Information
Center | Clemson University, South Carolina. September 28, 2022. Accessed September
29, 2023. https://hgic.clemson.edu/what-exactly-isoktoberfest/#:~:text=Oktoberfest%20is%20an%20annual%20festival,of%20Saxe%2DHild
burghausen%20in%20Munich.
Fun Facts
locals know the event as
‘Wiesn’.
Oktoberfest was not
originally a beer festival
but a celebration of a
wedding.
6 million people go a
year.
1.8 million gallons of
beer is consumed there.
Oktoberfest starts when
the mayor taps the first
keg
Based on the
attendance of 2016, the
food included: 109 oxen,
58 calves, 140,000+
pairs of pork sausages,
and 44,000 fish.
12 fun facts you might not know
about Oktoberfest. St Christopher’s
Inns. Accessed September 29, 2023.
https://www.stchristophers.co.uk/travel-blog/funfacts-you-might-not-know-aboutoktoberfest/.
11

SPORTS NUTRITION
ATHLETES
BALANCING CARBS
IN THEIR DIETS
By: Andrea Butler
12
Over the years, endurance athletes have been encouraged to adopt a high
carbohydrate (HC) diet to provide their bodies with glucose to convert into
energy during their exercise period. 1 However, recent reports demonstrate
that endurance athletes can consume a low carbohydrate (LC) diet to increase
oxidation of fat stores and relieve dependency on glucose stores. 1 LC diets
are subdivided into low and very low or ketogenic, based on if the individual’s
carbohydrate intake is less than 26% (130g) or less than 10% (20-50g) of
total calories, respectively. 2 In individuals consuming LC diets, there is a
shift in energy source, which is provided by fats and proteins. For instance,
the LC diet is categorized as consuming >75% of energy from fat, 1.76-2.2g
of protein per kg of lean mass, and

To produce energy, ketones are formed in response to fatty acids being
released into the bloodstream, meaning that energy usage has shifted to the
muscles and liver. 2 Some researchers claim that high levels of circulating
ketone bodies can help athletes during moderate-low intensity activities, as
fat is the major fuel source during submaximal exercise. 3 In addition,
shifting away from utilizing glycogen to unlimited fat stores prevents muscle
glycogen depletion and early stages of exercise fatigue. 3
Wachsmuth et al conducted a single center, non-randomized cross over trial
to compare the effects of a HC diet and a LC diet on physical performance. 2
Participants were 18-41 year olds who had normal nutrition behaviors and
body mass indexes between 18-27 kg/m 2 . The participants first followed a
HC diet for three weeks that was achieved with complex carbohydrates, and
then they had a three-week washout period. Next, the participants engaged
in one week of a LC diet leading to a two-week ketogenic diet with instruction
from nutritionists. During this time, the control group did not adhere to any
nutritional advice. After the three weeks of HC eating and LC/keto eating, the
researchers measured aerobic performance by gathering data from a cardiopulmonary
exercise test to determine parameters like VO 2peak , P peak, and
oxygen efficiency. Other parameters measured included resting metabolic
rate, body composition, daily physical activity, total cholesterol, LDL
cholesterol, and blood samples.
CARBS
FAT &
PROTEIN
13

The results for VO 2peak showed a
higher peak performance, longer
exhaustion time, and greater Watt/kg (W)
performance for the HC diet intervention.
In addition, P peak was significantly
higher in the HC arm, with 251 ± 43 W
compared to 240 ± 40 W in the LC arm.
Since there was a higher P peak in the
HC arm, oxygen consumption per W was
higher after the LC diet compared to the
HC diet at 250 W and at exhaustion.
Furthermore, total cholesterol and LDL
cholesterol levels were significantly
reduced after the HC diet. Overall, the
data indicates that the HC diet resulted in
the most positive changes within various
markers of exercise performance, which
was shown by higher P peak and time-toexhaustion
(TTE) levels. 2
In comparison, Shaw et al investigated
the effects of the ketogenic diet (KD) on
submaximal exercise capacity and
efficiency. 4 The researchers performed a
randomized, crossover trial with 8 trained
endurance male athletes. For a period of
31 days, the researchers separated the
participants into two groups: one
following a carbohydrate-based diet
(CBD) of 43% total carbohydrates and
38% total fat and the other following a KD
with 4% total carbohydrates and 78%
total fat. On the 2 nd and 29 th days of
the trial, the participants performed a
fasted metabolic test and a run-toexhaustion
trial at 70% VO 2 max. In
addition, the researchers measured
respiratory exchange ratio (RER), VO 2
max, TTE, and dietary adaptations for pre
and post KD and CBD groups.
Training loads held similar results
between the metabolic test and run trial,
showing an unchanged level of VO 2 max.
Although exercise efficiency for the KD
group was maintained at

Although the KD and LC diet have majority
rule within the athletic community, there
are dietary requirements established by the
American Dietetic Association to ensure
that an athlete’s food intake provides
adequate nutrients to meet the physical
demands of their exercise. 5 The
requirements are dependent upon intensity,
duration, frequency, and gender, and there
are several instances where athletes
significantly underestimate their energy and
carbohydrate needs. It is especially
concerning when an athlete who already
underestimates their energy requirements
decides to adopt a KD or LC diet, as doing
so may pose a danger to their health.
Therefore, having a balanced diet of
protein, carbohydrates, and fat is important
to provide the energy needed for an athlete
to reach optimal training and performance
at a safe standard. In addition, a balance of
macronutrients decreases the risk of injury
and immediate fatigue.
Regarding carbohydrates, this
macronutrient is an athlete’s main source of
immediate energy and can prolong
depletion of glycogen stores if the
carbohydrate level is high at the start of the
exercise. Consequently, a low amount of
carbohydrates at the beginning of an
exercise has the ability to cause a
nutritional imbalance, particularly if the
importance of macronutrients is not well
comprehended. As Jagim et al explained,
one reason athletes fail to meet their
nutritional requirements is due to a lack of
sports nutrition education. This knowledge
gap stems from an absence of nutrition
awareness within the athletic community
regarding the higher energy and
macronutrient intakes needed to meet the
physical demands of several sports. Food
intake should be specific to the individual
and the level of intensity at which they
perform, as well as include dietary
strategies that monitor which foods benefit
or hinder an athlete’s exercise capacity. 5
References
1. McSwiney FT, Wardrop B, Hyde PN, Lafountain RA, Volek JS, Doyle L. Keto-adaptation enhances exercise performance and body
composition responses to training in endurance athletes. Metabolism. 2018;81:25-34. doi:10.1016/j.metabol.2017.10.010
2. Wachsmuth NB, Aberer F, Haupt S, et al. The Impact of a High-Carbohydrate/Low Fat vs. Low-Carbohydrate Diet on Performance
and Body Composition in Physically Active Adults: A Cross-Over Controlled Trial. Nutrients. 2022;14(3):423-.
doi:10.3390/nu14030423
3. Carr AJ, Sharma AP, Ross ML, Welvaert M, Slater GJ, Burke LM. Chronic Ketogenic Low Carbohydrate High Fat Diet Has Minimal
Effects on Acid-Base Status in Elite Athletes. Nutrients. 2018;10(2):236-. doi:10.3390/nu10020236
4. Shaw DM, Merien F, Braakhuis A, Mauder E, Dulson DK. Effect of a Ketogenic Diet on Submaximal Exercise Capacity and Efficiency
in Runners. Med Sci Sports Exerc. 2019;51(10):2135-2146. doi:10.1249/MSS.0000000000002008
5. Jagim AR, Fields JB, Magee M, et al. The Influence of Sport Nutrition Knowledge on Body Composition and Perceptions of Dietary
Requirements in Collegiate Athletes. Nutrients. 2021;13(7):2239-. doi:10.3390/nu13072239
15

Health
Health
Mental Day Day
World
World
October 10th, 2023

How to Build a
Balanced Meal
Choose a variety of foods at each
meal, especially foods that are from
at least 3 of the MyPlate food
groups.
Consume a variety of fruits,
vegetables, whole grains, lean meats
and proteins, and low-fat or fat-free
dairy.
Set regular, structured meals to help
make healthy food choices and to help
control portion sizes.
Consume an average of daily calories from:
20% Fat
20% Protein
40% Carbohydrates
https://healthyliving.extension.wisc.edu/articles/balancing-food-and-physical-activity/
Be mindful of calories consumed,
especially calories from sweetened
beverages.
Additionally, be mindful of foods high
in processed, refined sugar (such as
sweets and candy) are high in calories
and low in vitamin and minerals.
17

Monthly Hacks
HOW TO BUILD A
BALANCED MEAL AT
HOME
By: Sophia Harris
It is important for one’s health to make balanced meals
in order to gain all the nutrients to keep the body in
check. It can seem overwhelming at first, but I hope that
everyone sees this as a helpful guide to making balanced
meals at home. Remember that this is just a general
guide to creating a balanced meal and may not work for
everyone. If you would like some help to tweak your
diet, you can reach out to your general practitioner or
even the registered dietitians that work on campus.
18

To start, fill half of your plate
with non-starchy vegetables,
as they contain more
vitamins and minerals that
are not as common in starchy
vegetables. Non-starchy
vegetables also contain high
amounts of fiber. Fiber is
important to consume
because it prolongs satiety
and reduces the risk of
developing certain chronic
diseases. Examples of nonstarchy
vegetables include
spinach, tomato, mushrooms,
bell peppers, onions, celery,
and zucchini.1
One quarter of your plate
should be filled with complex
carbohydrates. Complex
carbohydrates act as the
main source of energy, and
they are less processed than
their refined counterparts.1
Complex carbohydrates also
have less of a negative impact
on blood sugar and insulin.2
Examples of these complex
carbohydrates are whole
grain breads, whole grain
cereals, potatoes, peas, corn,
whole grain pasta, and some
legumes.1 Other complex
carbohydrate options are
barley, wheat berries, quinoa,
oats, and brown rice.2
19

Fill the last quarter of the plate with lean protein sources. Proteins act
as the building blocks of the body, and they play an important role in
muscle repair and bone growth. Proteins can be gained from both
animal and plant sources, such as chicken, eggs, fish, lean beef, dairy,
tofu, and legumes like chickpeas, lentils, and beans.1 Aim to add
healthy unsaturated fats to your plate if possible, as these fats are
linked to improved heart health and help reduce the risk of chronic
diseases. These fats can be found in plant oils like olive, canola,
sunflower, and peanut oil. Unsaturated fats can also be found in nuts,
seeds, and avocados.1
20
Stay away from hydrogenated oils because they contain trans fats,
which can lead to heart problems.2 Another way to create more
balanced meals at home is to eat a mix of foods from all food groups
and to eat a variety of foods within each food group. This is important
because each type of food contains different nutrients in different
amounts. Put a limit on foods that are higher in sodium, saturated fats,
and added sugars. There is no need to completely shun all of these
foods, but it is important to limit the consumption of these foods and
drinks because they barely have any nutritional value and may cause
health problems if eaten in excess.3 These foods include sausage, beef
ribs, processed meats, cookies, cakes, and brownies.
References
1. Murphy P. How to Build a Healthy, Balanced Meal. Faculty of Health and Behavioural Sciences – University of Queensland. Published
October 11, 2021. Updated January 9, 2023. Accessed August 25, 2023. https://habs.uq.edu.au/blog/2021/10/how-build-healthy-balanced-meal.
2. Healthy Eating Plate. Harvard School of Public Health. Updated January 2023. Accessed August 31, 2023.
https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/.
3. U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th
Edition. Published December 2015. https://health.gov/our-work/food-nutrition/previous-dietary-guidelines/2015. Accessed August 31, 2023.

The Lunch Box
AVGOLEMONO: GREEK
LEMON CHICKEN SOUP
By: Jace Brown
Fall in Florida may not be filled with cold
days and vermillion leaves, but its homey
atmosphere arrives, nonetheless. A warm
bowl of avgolemono may be the last
ingredient needed to complete a truly cozy
October feeling. Avgolemono is the Greek’s
acidic take on classic chicken soup. Not
only is this soup a delectable fresh take on
a tried and true recipe it also includes all
the macronutrients for a balanced meal.
Within Avgolemono’s rich broth, all three
macronutrients are incorporated. But lean
protein is this dish's strength. Both chicken
and eggs are essential ingredients that add
a great deal of protein without much
cholesterol. Rice is where the bulk of carbs
come from. The fat is largely found in olive
oil. Not only does this meal include
proficient macronutrients, but
micronutrients are present as well. Lemon
juice and onions are high in vitamin C, while
celery is high in potassium and carrots in
vitamin A.
1. Sauté chicken (1 lb.) in olive oil (1 tbsp.) with a
chopped onion, 3 carrots, and 3 celery ribs.
2. Boil the sautéed ingredients in chicken stock or
water (8 cups).
3. Reduce the stock to a simmer (15 min).
4. Soak instant rice in water (10 min).
5. Whisk 2 eggs with lemon juice (1/2 cup).
6. Combine the chicken and rice.
7. Mix eggs into the chicken stock.
8. Add salt and pepper to taste.
21

NUTRITION RESEARCH
HOW A BALANCED
DIET AND EATING
HABITS IMPACT
THE LIFE
EXPECTANCY OF
ADULTS
By: Tavianna Brooks
A
long and healthy life is possible
and evident, as demonstrated by
Blue Zones worldwide, which are
regions with a high concentration
of centenarians.
Life expectancy, as defined by the World Health
Organization1, is the number of years a newborn is
suspected to live, factoring in age and sex-related
rates. Nutrition’s importance to life expectancy is
demonstrated through a study on malnourished,
hospitalized (for heart disease, pneumonia, or
obstructive lung disease) older adults on the verge
of mortality.2 In the randomized control trial,
almost half of the participants received a highprotein
nutritional supplement, while the others
received a placebo supplement.2 Results show
that the intervention group had a decreased
mortality risk and improved nutritional status than
the placebo group.2 Researchers mentioned their
study limitations were limited generalizability and
lack of dietary intake data.2
Malnutrition is “deficiencies or
excesses in nutrient intake
imbalance of essential nutrients or
impaired nutrient utilization”.3
Malnutrition’s impact on life expectancy
includes increased susceptibility to infection
and decreased immunity, thus less effective
recovery from illness and a higher chance of
death from illness.4-7
22

A
The intervention (vegetarian diet) combined with
nother study showcased the effects
of vegetarian diets on participants
with ischemic heart disease for 4
weeks.10
optimal medical therapy improved cardiometabolic
risk factors, altered abundance of gut microbes,
and reduced oxidized LDL cholesterol.10
ood nutrition, shown through a
balanced diet and healthy eating
habits, has beneficial impacts on
life expectancy by Gincreasing longevity and decreasing the risk of
chronic disease.8 For instance, a study in the UK
sought to determine how healthy eating affects
life expectancy.9 Researchers defined healthy
eating as high intake of “vegetables, fruit, whole
grains, nuts and legumes, long-chain n–3 fats,
and PUFAs”, moderate intake of alcohol, and low
intake of “sugar-sweetened drinks and fruit juice,
red and processed meat, trans-fats, and
sodium”.9 Dietary assessments were collected
three times over 28 years, followed by data
collection and postal questionnaire every 2-3
years for all 8041 participants.9 Results show
that after age 50, individuals with a healthier diet
lived 2.5 years longer and cardiometabolic-free
longer than individuals with a less healthy diet.9
Notable limitations include participants selfreporting
data on dietary behavior and
decreased response rates over time from
participants.9
S
Similarly, a study’s intervention of a low-fat vegan
imilarly, a study’s intervention of a
low-fat vegan diet versus the 2003
American Diabetes Association
recommended diet
diet versus the 2003 American Diabetes
Association recommended diet for participants
with type 2 diabetes for 22 weeks saw
appreciable “decreases in energy, protein, fat,
cholesterol, vitamin D, selenium, and sodium
intakes”.11 Vegan diet groups have shown
significant intake increases in “carbohydrates,
fiber, and several micronutrient groups” such as
folate, magnesium, and potassium than the
American Diabetes Association diet.11 The study
limitations include the use of The 2003 American
Diabetes Association, which is outdated and
reliance on self-reported dietary intake.11
23

A
whole grains diet for 6 weeks in healthy adults shows
study on the possible “immune and
inflammatory responses, gut
microbiota, and microbial products” of
refined grains
that participants in the whole grains’ intervention
decreased pro-inflammatory bacteria, increased
effector memory T cells, and improved acute innate
immune response.12 However, neither group have
reported any effect on “markers of cell-mediated
immunity or systemic and gut inflammation”.12
Researchers noted that the intervention length was
short term.12
1. WHO. Indicator Metadata Registry Details. www.who.int. https://www.who.int/data/gho/indicator-metadata-registry/imrdetails/65#:~:text=Life%20expectancy%20at%20birth%20is
2. Deutz NE, Matheson EM, Matarese LE, et al. Readmission and mortality in malnourished, older, hospitalized adults treated with a specialized oral nutritional supplement: A
randomized clinical trial. Clinical Nutrition. 2016;35(1):18-26. doi:https://doi.org/10.1016/j.clnu.2015.12.010 3. World Health Organization. Malnutrition. www.who.int.
https://www.who.int/health-topics/malnutrition
4. Evans HM, Bryant GL, Garvy BA. The life cycle stages of Pneumocystis murina have opposing effects on the immune response to this opportunistic, fungal pathogen. Infection and
Immunity. 2016;84(11):3195-3205. doi:https://doi.org/10.1128/IAI.00519-16
5. Garenne M, Maire B, Fontaine O, BriendA. Distributions of Mortality Risk Attributable to Low Nutritional Status in Niakhar, Senegal. The Journal of Nutrition. 2006;136(11):2893-
2900. doi:https://doi.org/10.1093/jn/136.11.2893
6. Prendergast AJ. Malnutrition and vaccination in developing countries. Philosophical Transactions of the Royal Society B: Biological Sciences. 2015;370(1671).
doi:https://doi.org/10.1098/rstb.2014.0141
7. De Vita MV, Scolfaro C, Santini B, et al. Malnutrition, morbidity and infection in the informal settlements of Nairobi, Kenya: an epidemiological study. Italian Journal of Pediatrics.
2019;45(1). doi:https://doi.org/10.1186/s13052-019-0607-0
8. CDC. Why It Matters | Nutrition | CDC. www.cdc.gov. Published January 25, 2021. https://www.cdc.gov/nutrition/about-nutrition/why-itmatters.html#:~:text=People%20with%20healthy%20eating%20patterns
9. Lagström H, Stenholm S, Akbaraly T, et al. Diet quality as a predictor of cardiometabolic disease–free life expectancy: the Whitehall II cohort study. The American Journal of
Clinical Nutrition. 2020;111(4):787-794. doi:https://doi.org/10.1093/ajcn/nqz329
10. Djekic D, Shi L, Brolin H, et al. Effects of a Vegetarian Diet on Cardiometabolic Risk Factors, Gut Microbiota, and Plasma Metabolome in Subjects With Ischemic Heart Disease: A
Randomized, Crossover Study. Journal of the American Heart Association. 2020;9(18). doi:https://doi.org/10.1161/jaha.120.016518
11. Turner-McGrievy GM, Barnard ND, Cohen J, Jenkins DJA, Gloede L, Green AA. Changes in Nutrient Intake and Dietary Quality among Participants with Type 2 Diabetes Following a
Low-Fat Vegan Diet or a Conventional Diabetes Diet for 22 Weeks. Journal of the American Dietetic Association. 2008;108(10):1636-1645.
doi:https://doi.org/10.1016/j.jada.2008.07.015
12. Vanegas SM, Meydani M, Barnett JB, et al. Substituting whole grains for refined grains in a 6-wk randomized trial has a modest effect on gut microbiota and immune and
inflammatory markers of healthy adults. The American Journal of Clinical Nutrition. 2017;105(3):635-650. doi:https://doi.org/10.3945/ajcn.116.146928
24

S T U D E N T
S P O T L I G H T :
Izzy Vicario
What is your degree and what
inspired you to pursue it?
My degree is nutrition and dietetics. I
have had my own struggles with
nutrition, exercise, and learning about
how food is used to fuel our body.
Therefore, because I learned that food
is a good thing and fuel for my body, I
want to help others with those
struggles. Specifically, I want to help
others view nutrition in a healthy and
positive way!
What has been your favorite part of
your program?
The amazing friends I have made in the
program!
What has been the most challenging
part of your program?
Chemistry was my biggest challenge
personally. Super happy to be past that
and taking the nutrition courses I am
taking now.
What activities do you enjoy doing
outside of your academics?
Running, lifting, and trying out new
coffee shops with friend
26

What advice do you give to incoming
students at UNF?
Create relationships with your
professors and get to know them. They
are here to help and there for you if you
need help.
What goals/plans do you have after
graduation?
To become a registered dietitian and
mesh that degree with my personal
training business. I want to create a
business to help people achieve their
health and fitness goals in a healthy
and substantiable way!
Short Answer Questions:
Favorite Color:
My favorite color truly depends on my
mood. I love white and beige the most.
But, pale yellow and light blue are also
my fav
Favorite Food:
This is a very loaded question, but I love
grilled chicken with lettuce avocado salsa
and corn tortillas. Cookies are also a super
yummy food.
Favorite Book:
Atomic habits & Bible
27

Join Us!
NDLA CLUB
HIGHLIGHT
Interview with Club President
Sophia Sardella
What is NDLA and what are your
club goals?
The primary purpose of NDLA is to provide
students with a platform to engage in
various campus activities and events related
to nutrition while simultaneously fostering
leadership skills development.
When are your upcoming club
meetings?
On October 11th at 4pm we have a DICAS
101 meeting! This meeting will include
various information about DICAS that can
help you as you fill out your applications.
What is an exciting event your club
is participating in this year?
NDLA is extremely excited to be
participating in Market Days! We can’t wait
to see you there.
@unf_ndla
If you are interested in learning more about NDLA or would
like to become part of it, contact President, Sophia Sardella at
n01452221@unf.edu

Meet the team
Editor in Chief
Delaney
Tindal
Co-Editor in Chief
Leigh Anne
Vanzant
Head Publisher
Ashley
Demmery
Media Manager
Maddie
Levenson
Faculty Advisor
Dr. Alireza
Jahan-Mihan
Treasurer
Grace
Scoggins
30

Meet the team
Secretary Flyer Creator Publisher
Izzy
Kaitlin
Bailey
Vicario Fredrick Taylor
Publisher
Carole
Stringfield
Editor
Giovana
Faria
Editor
Sophia
Sardella
31

Meet the team
Editor Writer Writer
Ali
Tavianna
Madi
Walker
Brooks Cashman
Writer
Jace
Brown
Writer
Andrea
Butler
Writer
Sophia
Harris
32