Columbia University Dining

C.R.O.W.N. Nutrition

C.R.O.W.N. Nutrition

Nutrition Hot Topics

Physical Activity Guidelines

It has been reported that 60% of American adults are not regularly physically active, while 25% are not active at all.  There are several health benefits to physical activity.  To name a few in particular, regular exercise reduces the risk of coronary heart disease, hypertension, colon cancer, and diabetes.  Physical activity also plays an important role in the improvement of mental health, as well as the health of muscles, bones, and joints.  According the Surgeon General’s Executive Summary on Physical Activity and Health, people of all ages, both male and female, benefit from regular exercise—significant health benefits can be seen with a moderate amount of physical activity such as 30 minutes of brisk walking or 15 minutes of running on most, if not all, days of the week.

           

The CDC has recommended:

1)     If you do not currently engage in regular physical activity, then you should begin by incorporating a few minutes of physical activity into each day, gradually building up to 30 minutes or more of moderate-intensity activities.

2)     If you are now active, but at less than the recommended levels, then you should strive to adopt more consistent activity.  This includes: moderate-intensity physical activity for 30 minutes or more on 5 or more days of the week, or vigorous-intensity physical activity for 20 minutes or more on 3 or more days of the week.

3)     If you currently engage in moderate-intensity activities for at least 30 minutes on 5 or more days of the week, then you may achieve even greater health benefits by increasing the time spent or intensity of those activities.

4)     If you currently regularly engage in vigorous-intensity activities 20 minutes or more on 3 or more days of the week, then you should continue to do so.  

For those who are unable to set aside 30 minutes for physical activity, shorter episodes are still better than none.  For example, several short sessions (eg., 10 minutes of brisk walking) can be done throughout the day totaling the amount of one longer session (eg., 30 minutes of brisk walking).

Sources: CDC and the Surgeon General's Executive Summary on Physical Activity and Health

Minnie Taw, M.D.

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We Value Fruits and Vegetables!

Eat your Vegetables!

We all know that fruits & vegetables are good for us, but did you know that by consuming a diet high in fruits & vegetables, we can lower our risk of chronic diseases such as cancer and cardiovascular disease?A recent survey showed that only 9% of Columbia undergraduate and 8% of graduate students consumed the 5 to 6 recommended servings of fruits and vegetables each day! Not bad compared to the 7% national average, but this is a warning that we need to EAT MORE FRUITS AND VEGETABLES!

Here at Columbia University, we realize the importance of a high-quality diet, and that is why we serve an array of fresh fruits and vegetables each day; be sure to check our online menu for daily selections so you can be sure to get your 5 to 9 servings each day.

Fresh is Best!
John Jay hall now serves only FRESH VEGETABLES; that’s right, no more canned or frozen varieties! We have many dishes that vegetables are featured as the main ingredient – look for our Vegetarian and Vegan symbols as well as our Organic products.

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Columbia Dining's Local & Sustainable Efforts!

Columbia Dining Services supports local and sustainable practices through a variety of GREEN INITIATIVES! Some of the local and sustainable purchasing include:

  • Locally produced, processed and packaged STRAWBERRY JAM and TOMATO SALSA served in John Jay Dining Hall! 
  • Apples & Fresh Apple Cider from Red Jacket Orchards, Geneva, NY! We carry a full variety of apples that we serve daily along with fresh apple cider in John Jay Dining Hall.
  • Long Island Produce - through working with a Long Island Produce Supply Company we are able to get many local fruits and vegetables and support small, family farms!
  • J Kings provide local produce from the surrounding area!
  • Over 40% of our produce purchases are from New York State and all of our mushrooms served on campus are from Pennsylvania.
  • All our eggs are certified humane!
  • Local Baked Goods! We purchase locally baked goods throughout the year from featured bakeries in Staten Island, Brooklyn, Westchester, Long Island and the Bronx.
  • Local Milk from Beyer Farms that is processed at a local dairy in Queens, NY!
  • We only serve Sustainable Seafood as defined by Monterey Bay!
  • Although our coffee is not grown locally, it is roasted in Ozone Park, NY by Dallis Coffee and is Certified Fair Trade!

  • Sysco is Green! Efforts to be sustainable are sometimes difficult when operating a foodservice business – Sysco is continually seeking new ways to grow, harvest and distribute food in a manner to preserve and protect the environment! Check Sysco's on the web & their 2008 Sustainability Report.

Ferris Booth Commons emphasizes many Local & Sustainable Choices!

  • Local & Seasonal Produce
  • Local Honey
  • Environmentally Friendly Plastic Containers & Recycled Paper Products
  • Prides self on Recycling all kitchen materials 
  • Uses Fair Trade & Locally Roasted Coffee (as all campus locations) 

What is your environmental footprint?

Visit the following websites to get educated and see your carbon footprint!

Center for Science in the Public Interest - Eating Green Calculator

The Bon Appétit Management Company - Low Carbon Diet Calculator

Guide to Getting Green

In order to take care of ourselves, we must take care of the environment!

Make Food, Life & the Environment Sustainable by Eating Local as Much as Possible!

Join a Community Supported Agriculture (CSA) Program – get fresh veggies from May through November each week from a local farmer! Use the Just Food website to navigate your way into finding a nearby CSA.

Visit SustainableTable to find Farmers Markets and use the Eat Well Guide to find local organic meat & dairy/ egg provider in your neighborhood!

Find Grocery Stores with Local Foods at Foodroutes!

Learn about Columbia University’s Food Sustainability Project at http://www.gosustainable.blogspot.com/ and get involved!

Remember: Reuse, Recycle and Eat Green!

Why Buy Local?

  • Local businesses produce more income, jobs, and tax receipts for local communities than big box stores do.
  • L ocal business donate more money to nonprofits and are more accountable to their local communities. 
  • Supporting local businesses preserves the economic diversity of our communities and the unique character of our neighborhoods. 
  • Supporting local businesses is good for the environment, because it cuts down on fuel consumption. Buying locally produced goods reduces the need to ship goods from thousands of miles away and also cuts down on the distances shoppers travel.

Buy Fair Trade!

  • F or items we can not get in New York, such as chocolate and bananas, it is important that we support production methods that are both enviromentally and socially correct.
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Moderating Alcohol Intake

The Facts of Alcohol Consumption

Although there are some benefits to consuming alcohol, many people over consume alcohol beverages to the point they are no longer good for us... Based on research, the bottom line is if you choose to drink, you should do so in moderation; this is defined as the consumption of up to one drink per day for women and up to two drinks per day for men. One drink is defined as 12 ounces of regular beer, 5 ounces of wine (12% alcohol) or 1.5 ounces of 80-proof distilled spirits.

It is important to note that some populations should not drink at all; these include individuals that can’t restrict intake, children, adolescents, those taking medications that interact with alcohol, pregnant and lactating women. Lastly, no one should drink any amount of alcohol and drive!

A recent study at Princeton University shows:

  • 52% of white female undergraduates report binge drinking
  • 68% of undergraduates who binge drink regret their actions while intoxicated
  • 25% of women with eating disorders also abuse alcohol and/ or drugs

*Remember: Women have less body water than men; therefore alcohol is less diluted and has a stronger impact

Side effects of alcohol

  • Dehydration – Diuretic
  • Leads to decrease muscle mass
  • Decreased Performance – impair reaction time and mental acuity for several days after consumption (in regards to athletic and academic performance)
  • Increased risk of injury
  • Increase of body fat
  • Social and nervous system depressant
  • Sleep – detrimental effect of quality of sleep
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Breakfast Facts

Breakfast - Make it your First Meal of the Day!

In order to take care of our bodies and give ourselves the energy that we need, we must find a way to eat breakfast everyday. When we wake up in the morning following an overnight fast, our body craves nutrition. Without breakfast, our bodies cannot function as well as if they had been fed a nutritious meal or snack. Student life can be pretty hectic, so be sure to plan ahead!

Research has shown that students who eat breakfast perform better in school and maintain a healthier weight and lifestyle, compared to those who do not eat breakfast. And eating a healthy breakfast is the best option - items such as low-fat/ fat-free yogurt, vegetable omelets, hot or cold whole grain cereals, or fresh fruit provide the appropriate amount of nutrition in the morning. If you have an idea for a satisfying healthy breakfast, please share it with us at eats@columbia.edu so we can feature it at John Jay!

More Reasons to Eat your Daily Breakfast:
  • Those who do not eat breakfast have a greater risk of being overweight and obese than those who do eat breakfast. At the end of the day, those who skip breakfast tend to eat more overall calories than those who eat a healthy breakfast.
  • Studies have shown that those who eat breakfast live longer than those who do not… therefore, make sure you and your loved ones eat a balanced breakfast!
  • Breakfast offers a great opportunity to eat fiber-rich foods such as oatmeal, whole wheat breads, and fruit. Foods that are high in fiber will help keep your digestive tract healthy!
  • Those who do not eat a consistent breakfast lack necessary energy both mentally and physically. If you eat breakfast, you will help jump start your metabolism and brain each day!
  • Lastly, research has consistently shown that breakfast helps people live more productive lives. Students who eat breakfast will be able to perform more efficiently in their classes.
Common Reasons for Not Eating Breakfast:
  • "I don’t know what to eat". Check out the above ideas or think outside the box. Breakfast should include protein and fiber, so even non-traditional breakfast foods, such as leftovers, is an excellent option!
  • "I don't have the time". Try and wake up a few minutes early and stop by Blue Java Express in John Jay for a quick bite. Or prepare a small breakfast the night before so you can grab and go!
  • "I am not hungry". Even though you may not always feel hungry in the morning, try and eat a small balanced breakfast to start your day… your body will thank you later!
Some Healthy Breakfast Ideas on Campus:
  • Egg-White Omelet with Veggies: Blue Java Express at John Jay
  • Oatmeal: Blue Java Express at John Jay, Café 212, Uris Deli
  • Yogurt and Fruit: Available at all dining locations
  • Greek Yogurt: Ferris Booth Commons, Blue Java Butler, Uris
  • Cottage Cheese with Fruit: Café 212, Uris Deli, Blue Java
  • Whole Grain Cereal with Low-Fat Milk: Available at all dining locations
  • Whole Wheat Muffin: Café 212, Blue Java Butler
  • Peanut Butter & Jelly on Whole Wheat: Available at all dining locations
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Nutrition Related Disease

Cholesterol
It’s important to understand the facts about cholesterol in order to take good care of your heart and live a healthier life. High blood cholesterol is a major risk factor for heart attack and stroke. If you keep a careful watch on your cholesterol level, you can lower the risk of disease.
Factors that affect Cholesterol:
  • Your Diet: Eat foods low in fat (especially saturated fat), cholesterol, and sodium (salt) to keep your blood cholesterol at a healthy level. Eating a diet high in saturated fat and cholesterol will raise your blood cholesterol and increase risk for heart attack and stroke.
  • Weight & Exercise: Maintain a healthy weight and take steps to lose weight if needed. Try to get 30-60 minutes of activity at least 3-4 times a week.
  • Doctor Visits: See your doctor and have your blood cholesterol checked regularly. If it’s high, take steps to lower it.
  • Smoking & Alcohol: Smokers have more than twice the risk of heart attack as nonsmokers do. Even if you don't smoke, being exposed to second-hand smoke will put you at high risk. Alcohol can increase blood pressure, so be sure not to drink too much.
Making Healthy Food Choices:
  • Eat lots of fresh fruits and vegetables, beans, and legumes. Remember that cholesterol is only found in animal products!
  • Be sure to get 25-30 grams of dietary fiber per day. Dietary fiber is the parts of plants that your body can't digest. Follow these tips and increase the amount of fiber in your diet:
    • Substitute high-fiber foods (such as whole grain bread, brown rice, fruits, and vegetables) for low-fiber foods (white bread, white rice, candy, and chips.)
    • Try to eat more raw vegetables and fresh fruit, including the skins when appropriate. Cooking vegetables can reduce fiber content, and skins are a good source of fiber.
    • Eat high-fiber foods at every meal. Bran cereal or oatmeal for breakfast is a good way to start the day, and try to include some fruits, vegetables, whole-grains, and beans in your everyday diet.
    • Read labels and compare fiber content between products.
    • When food isn't enough, a dietary fiber supplement can be taken.
    • Be sure to increase your fiber intake slowly, giving your body time to adjust, and drink at least 6-8 cups of water a day.
  • Limit the amount of saturated fat, cholesterol and sodium in your diet.
Treatment:

Depending on the form of cardiovascular disease, the type of medical treatment will vary. It is always important to follow medical and nutritional advice, consisting of eating healthy and exercising for the purpose of controlling weight.

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