FAQ with a Future RDN

Long time no write! After a longer-than-intended hiatus, Dorm Room Dish is finally back. March is National Nutrition Month, so I figured it was the perfect time to get things up and running again and share a series of posts based on this year’s NNM theme, “Bite into a Healthy Lifestyle.”

Today, March 11, is Registered Dietitian Nutritionist Day! Nutrition is a fast-growing field, and today is all about celebrating and raising awareness of everything RDNs do. To celebrate, I’m answering some of the most common questions I get asked as a nutrition major and future RDN.

When/why did you decide to major in nutrition?

No matter how many times people ask me this question, I always struggle with pinpointing exactly when I started considering nutrition as a major. If you ask my parents, they’ll tell you I’ve always loved food. Eventually, somewhere between the 7^th and 9^th grades, I started taking an interest in healthy eating and the childhood obesity epidemic. It was around that time that my mom suggested looking into nutrition programs, and my mind was made up by the beginning of my senior year of high school.

Your major sounds interesting/hard! What types of classes do you take?

Lots of chemistry! I had to take general and organic chemistry, plus a biochemistry class for nutrition majors. I also had to take basic biology, microbiology, and anatomy. My nutrition classes cover everything from food safety to counseling strategies.

What are your career plans?

I want to be a registered dietitian nutritionist (RDN), but I don’t know exactly where that will take me yet. One of the cool things about nutrition is that it’s an extremely broad field and I could end up doing several things over the course of my career. I do know that I really enjoy nutrition education and working with children and families, so I could end up working in clinical pediatrics, school nutrition, or nutrition policy, just to name a few options.

Are you going to grad school?

YES! By 2024, a master’s degree is going to be pretty much mandatory for entry-level RDs. I’ll also have to complete a dietetic internship (DI) before I can take the RDN exam. A DI is like a medical residency: I’ll apply to multiple programs, rank my preferences, and (fingers crossed) get one match. During my internship, I’ll complete rotations in foodservice, clinical, and community nutrition. Basically, I’ll get to practice being a RDN in those settings.

Will you judge me if I eat (insert unhealthy food here)?

NO! I don’t stick to a perfect diet, and I don’t expect perfection from others. I think that all foods can be part of a balanced diet as long as you practice moderation, so I’m not going to judge you or give unsolicited advice if you eat junk food in front of me. The way I see things, nutrition isn’t about dieting or telling people what they can’t and shouldn’t eat. It’s about helping people enjoy good, real food while still being healthy.

Got a question I didn’t answer in this post? Feel free to ask! Leave a comment and I’ll reply with an answer.

New Year, New You

It’s hard to believe we’re already almost two weeks into the new year! By now, a lot of people have probably made or at least started thinking about their New Year’s resolutions, many of which are likely health- or diet-related.  Whatever you’re resolving to do this year, here are a few tips to help you make and stick to your resolution:

• Be realistic. It’s great that you want to become a healthier you, but don’t make a resolution that is so lofty or ambitious that it will be difficult for you to see through. For example, if you don’t currently work out on a regular basis, it’s probably not realistic to say that you’ll go to the gym every morning before class. Start with a smaller goal, like exercising three times a week or taking a group fitness class, and build upon it throughout the year.
• Be prepared. Make sure you have the tools you will need to be successful. If you’re going to need a gym membership, new running shoes, or special foods, know where and how to get them and how much they’ll cost you. Also, figure out how much time your resolution is going to require. Make sure you actually have the time to cook according to your new diet or to exercise as frequently as you’d like to.
• Measure and celebrate your progress. Set benchmarks or milestones for yourself throughout the year and reward yourself when you reach them. Download a new song for your exercise playlist or try a new healthy recipe- and then keep going!
• Don’t be too hard on yourself. We’re all human, which means we all slip up every now and then. If you miss a workout or overindulge at a meal, don’t beat yourself up. Don’t let one mistake completely derail you. Get back on the proverbial horse and move forward.

This year, I resolve to reduce my sugar intake, drink more milk, and eat breakfast regularly. What are your resolutions?

Holiday Gift Guide

The holiday season is almost over, but there’s still time to get some shopping done! Whether you’re a nutrition major whose family is asking what you want for Christmas or you’re just not sure what to get for the foodie or future RD on your list, here are some gift ideas to get you started:

• Cookbooks. People who like to eat usually like to cook. Fortunately, there are cookbooks out there for every food group, diet, and skill level imaginable. Thanks to one of my roommates, I now have a great book of over 100  cupcake and muffin recipes that I can’t wait to try try.
• Grocery store gift cards. If you’re going to cook and eat well, you’re going to have to buy ingredients! Gift cards to local grocery stores let you stock up on everything you need to maintain a healthy diet (and wallet).
• Food magazine subscriptions. What could be better than getting brand-new recipes, tips, and product reviews in your mailbox every month? Some of my favorites are Cooking Light, Food Network, and Rachael Ray.
• Kitchen supplies. This would be especially helpful if you’re planning to move off-campus in the next year or two. You can find items such as pots, pans, dishes, and measuring cups and spoons in a wide variety of colors and styles. For someone who already has most of the basics, consider a more unique gadget like a meat thermometer, kitchen scale, garlic press, or pop-out colander.
• Miscellaneous food- and nutrition-themed gifts. You’d be amazed at what’s out there: mugs, t-shirts, jewelry, calendars, ornaments, and even plush fruits and vegetables, just to name a few things I’ve seen. There’s something for every personality and style, from simple and understated to fun and quirky.

If you’ve given or received a cool food-related gift not on this list, I’d love to hear about it. Wherever you are and however you’re celebrating, I wish all of you a healthy, safe, and happy holiday season!

Giving Thanks

I was a little (well, maybe a lot) under the weather last week. I don’t know what happened, but some sort of virus just hit me from behind and knocked me out. Being sick wasn’t fun- I didn’t have the energy to work on assignments, I lost my appetite and sense of taste for a few days, and I was going through tissues like there was no tomorrow. As bad as I was feeling, though, I couldn’t forget about the many wonderful people and things I’m so fortunate to have in my life right now. In the spirit of Thanksgiving, I’m going to take a break from writing about nutrition this week and reflect on what I’m thankful for. Here are a few of those things (in no particular order):

• The beautiful fall leaves I get to see on my walk to class every morning
• Family and friends who have been nothing but loving and supportive during my college career
• A comfy bed to sleep in every night, whether I’m at school or at home
• My research mentor and partner- we’ll be published before too long!
• My readers, many of whom have shared my posts and given me great feedback
• A church at home that takes great care of me and my fellow college students while we’re at school
• A summer job that I’ve been able to return to during school breaks
• Opportunities to travel, some of which have been made possible by scholarship funds
• A major that will allow me to choose from countless career paths in an ever-changing field
• Roommates who love to cook and try out new recipes with me

I encourage you all to take some time to reflect on what you’re thankful for. Have a happy and safe Thanksgiving weekend!

Rise and Shine

I’ve got an announcement to kick off this week’s post: Dorm Room Dish is now on Twitter! Follow @DormRoomDish to read and share your favorite posts (and possibly even see a few more tips or pictures…).

I’m sure you’ve been told that breakfast is the most important meal of the day. There are actually a lot of benefits to starting your day by eating a healthy breakfast. Breakfast provides your body with the energy it needs to function and helps you to feel less tired during the day. According to the Mayo Clinic, people who eat breakfast also consume more vitamins and minerals and less fat and cholesterol. They even have an easier time maintaining their weight, since the feeling of fullness after breakfast helps to prevent overeating later in the day.¹

Unfortunately, many college students either don’t eat a healthy breakfast or don’t eat breakfast at all. I’ve been struggling with eating breakfast this semester, especially over the past month or so. Most mornings, I’ve chosen to spend a few extra minutes in bed and grab something small and quick to eat on my way to class instead of leaving a few minutes earlier to get something healthier and more substantial from the dining hall. As a result, I’m usually very hungry by the time I get out of class, more tired than usual, and more tempted to overeat. I’m not sure those feelings are totally worth 5-10 extra minutes of sleep.

I’m making a commitment to get back to eating a healthy breakfast every morning. With a little creativity, I can put together all sorts of healthy breakfasts in the dining hall. Egg white omelets with veggies, whole wheat toast with peanut butter, egg sandwiches, and yogurt with fruit and granola are just a few of the things I could make quickly and then combine for balanced meals.

I’ve also been stocking up my dorm with a few breakfast basics for the mornings when I don’t want to leave the dorm. In the market on campus, I was able to find bagels, peanut butter, fruit, string cheese, yogurt, and oatmeal.

Don’t like breakfast foods? No problem! There are no rules for what you can or can’t eat for breakfast. My only recommendation is that you look for foods with protein and fiber to keep you full until lunch. Add a piece of fruit and a dairy source (milk, yogurt, or cheese) to complete your meal.

What are you having for breakfast? Leave a comment and share your ideas or tips- I’d love to hear about them!

¹Source: http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/food-and-nutrition/art-20048294

Q&A with a Vegan, Part 2

Two weeks ago, my friend Eli shared the story of how she became a vegan and answered some of the most common questions people ask her about her diet. This week, Eli gives her best tips and advice for becoming a vegan in college, navigating dining halls and restaurants, and maintaining a vegan diet without breaking the bank.

What advice would you give a college student thinking about becoming a vegan?

– First of all, high-five to you! Even considering such a big change is commendable. The first thing I would do is ask yourself, why are you considering veganism right now? Is it for the animals? Is it for your health? Some other reason? Now research veganism, and learn everything you can.  Research the pros and the cons. Pros outweigh the cons? Don’t assert that you are going to be a vegan the day you decide to try it; this will put added pressure on you that may skew your ability to asses how well it is working for you. It will also cause people to not take you seriously if you decide to quit and try again later. Make sure you are getting enough calories, as there will likely be fewer calories in the vegan meals you start with than in the non-vegan meals you are accustomed to. Don’t beat yourself up if you slip and consume an animal product while trying to transition- you’re human. If you do go vegan, be proud of yourself, for you are making a wonderfully difficult decision that, while it may seem to flip your world upside down for a little while, will make you stronger and will eventually benefit the animals, environment, and yourself.

What vegan-friendly options are available to students when eating in dining halls or restaurants?

– My advice for eating vegan in a dining hall is to not be shy about asking questions. Many people are unfamiliar with what the term ‘vegan’ means, so be sure to ask about specific ingredients, such as meat, milk, butter, or eggs. Depending on where you go to school, you may have many options or few pre-made options. Most schools have at least a few vegetarian options, so I would start by asking about those. Salad bars will most definitely be your friend, and many include ways to make your salad more hefty with beans, hummus, seeds, and tons of veggies! I would also contact your director of dining services to further discuss your options; they should have an extensive list of ingredients of every dish served there, from which you can find your go-to favorites! Eating vegan in restaurants is a bit easier, as many places are willing to customize a menu item to accommodate your dietary preferences. Make sure to let your waiter know that you are a vegan and ask about ingredients in things like bread or even veggie burgers (many contain egg or dairy). If the restaurant is a chain, http://www.veganeatingout.com is a great resource that lists the vegan options available to you for each restaurant in its database.

Do you have any tips for maintaining a vegan diet on a limited budget?​

My biggest nugget o’ wisdom on this would have to be to not become dependent on the frozen vegan meals. I know that Amy’s frozen dinners and boca burgers and all these other tempting microwave meals are so easy to just rely on for sustenance, but they are also really costly. If you want to save money, you’re going to want to buy very few meat substitutes and mostly work with good old fashioned bulk beans, grains, and veggies with your favorite sets of condiments/seasonings. I love making a big pot of bean chili from knock-off brand canned beans (under a dollar per can), vegetable broth or stock, a can of tomatoes, a can of corn, and some seasoning, and BAM. Super easy meal that is pretty cheap, and you can freeze the leftovers to last you through the week. You can also make and freeze your own black bean burgers with cheap canned black beans; you might even like them better than the frozen ones! I also love buying bulk frozen veggies to steam and serve with rice and soy sauce. Compare prices and find coupons for things like soy milk, nutritional yeast, canned soups, bread, and even those specialty products every once in a while. Look online for cheap vegan recipes; you will find thousands to choose from! Also check out cheap vegan snacks- I love knock-off brand pretzels myself; shop around and find your favorite! Happy shopping! :]

FNCE 2014

Last week, I traveled to Atlanta for the 2014 Food & Nutrition Conference & Expo, the world’s largest food and nutrition conference. FNCE was my first professional conference and provided me with several opportunities to learn about new trends and products, network with nutrition students and professionals, and even present my research. It was a little overwhelming, but in the best possible way.

During my three days at the conference, I attended seven of the many educational sessions that were offered. The sessions were led by registered dietitians and other healthcare professionals specializing in nearly every aspect of nutrition and dietetics. While most of the sessions I attended related to my main areas of interest (children, school nutrition, and nutrition education), I also made a point to attend a couple of sessions on completely different topics, such as international opportunities in nutrition and dietetics and the use of health coaching techniques in clinical settings.

One of the most fun parts of FNCE was the Expo. It was full of booths advertising every food and nutrition product imaginable, from textbooks and software programs to dairy-free cheeses and alternative whole grains. Walking up and down the aisles made me feel like a kid in an extremely healthy candy store. I ended up with two heavy tote bags stuffed with coupons, cookbooks, vitamin supplements, kitchen supplies, and all sorts of snacks. There were also enough food samples to make up a full breakfast and lunch (trust me, I speak from experience). I even got to meet two women whose work I really admire: Ellie Krieger (left), a dietitian, cookbook author, and Food Network host; and Lisa Lillien (right), the woman behind the Hungry Girl franchise.

       

Of course, spending three days surrounded by over 9000 dietitians and nutrition students also provided plenty of opportunities to network. Between the educational sessions, the Dietetic Internship Fair, the Student Reception, and my poster presentation, I was able to meet countless registered dietitians, internship directors and preceptors, students from as far away as Alaska and Brazil, and even a past president of the Academy of Nutrition and Dietetics. I also met a few people who work for agencies that could open up some future opportunities.

Attending FNCE was an amazing experience. It reminded me why I love nutrition and dietetics and renewed my excitement for my future as a dietitian. There are so many cool opportunities on the horizon, and I have a few new ideas about where I might want my career to take me. If you’ve never been to a professional conference, I highly recommend doing so. There is truly no better way to feel connected to your field.

Do you have any stories from conferences you’ve been to or tips for making the most of conferences? Leave a comment and share!

Q&A with a Vegan, Part 1

This is my friend Eli.

In addition to being an extremely talented flute player and one of the sweetest people you’ll ever meet, Eli also happens to be a vegan. She is the person who gave me my first taste of soy ice cream and taught me that Oreos are completely vegan-friendly (who knew?). I asked Eli to answer a few questions about what it’s like to be a vegan and how she made it work during the two years she lived on campus. She graciously agreed and even gave me enough information for two posts! This week, she explains her reasons for becoming a vegan and answers some common questions that vegans are often asked.

When and why did you choose to become a vegan?

– It really began for me when my sister, who was vegetarian at the time, convinced me to give up meat for Lent during my Freshman year of college (About 2 years ago). I was actually very much a meat-lover at the time; I loved bacon, turkey, fish, burgers; the whole nine-yards. But it was really important to my sister, so I gave it a go. On the last day of Lent, I realized that I didn’t want to go back to eating meat. Knowing my parents, they were going to make 100% sure I knew what I was doing when I went to break my decision to them, so I began researching vegetarianism to get my facts straight. During my research, I encountered discussion of veganism. I checked several sources for information on why people would protest the consumption of animal products that the animal didn’t die for, such as milk and eggs. I remember that the last thing I did was watch an undercover video shot at various factory farms; I have never been so disturbed in my life. I grew up around animals, and I always felt particularly captivated by their different personalities. As is the case with humans, each individual animal is different; their eyes and mannerisms tell a different story, even though they take a different approach in communication. Every single animal is special to me. That video, in combination with my research, made the link between these beings, these videos, and what I buy at the supermarket all too real for me. I decided that, if I could eat and be happy while keeping the animals happy too, that there was no excuse for me not to; and so I decided to try veganism! I was skeptical of myself, as I had essentially replaced my meat with dairy products during Lent, but I took veganism day by day. I won’t tell you the transition was really easy, or that I never longed for something non-vegan; I’m human and I was accustomed to such foods for the majority of my life. I will tell you, however, that my decision has made me so happy, and instead of shrinking my options, it has actually led me to a whole new world of culinary possibilities!

What are some of the most common questions and/or misconceptions people have about veganism?

– I really love when people ask me about veganism; it is a really exciting part of my life that I love to share! Common questions/ misconceptions include:

    1) Why are you a vegan/ what made you want to be a vegan?

        (see above)

    2) What does ‘vegan’ mean?

        -Veganism is the abstinence from all animal products

    3) So… what do you eat?

       -Contrary to popular belief, vegans have a lot of options. There is basically a vegan version of almost  everything that is not vegan. I love making chili, no-meat loaf, chickpea salad, spaghetti, veggie soup, smoothies, veggie picadillo, fried plantains, veggie tacos, veggie stir-fry, veggie burgers, HUMMUS, and the list goes on and on. I also LOVE sweets, which I will make and/or purchase. Side note: oreos, while nutritionally questionable, are vegan. And so are some “bacon” bits. Start reading some ingredient lists and prepare to have your mind blown; there are more vegan products out there than you may realize!

    4) You’re a vegan? So THAT’S why you’re skinny.

        -Many people see vegans as weak and skinny. The truth of the matter is that there are many successful vegan athletes and celebrities that are doing just fine, such as Betty White, Carrie Underwood, and Carl Lewis (vegan Olympic sprinter). For me, I was actually underweight prior to going vegan. Since then, I have reached and maintained a healthier weight.

    5) Where do you get your protein from?

        -Hummus, black beans, kidney beans, TVP (textured vegetable protein), fortified soy/almond milk, and nuts, to name a few of my favorite sources. :]

    6) Animals produce milk/eggs naturally; why won’t you eat them?

        -This one is really common, and perfectly reasonable, as eggs and milk are produced naturally without harming the animal. It is not the consumption of these products that I am particularly protesting so much as it is the manner in which they were obtained. The way I see it, every time I buy these things, I am endorsing these actions, and I simply do not wish to do that.

To be continued…

Freeze!

My fall break started last Friday, so I’ve been hanging out at home for the past few days. One of the things I miss most about home is having home-cooked meals. Fortunately, I’ve found an easy way to have a taste of home while I’m away at school. Between catching up on schoolwork, doing a little bit of shopping, and hanging out with friends and family, I’ve been putting together my very own frozen dinners to take back to school. They’re easy to make and more filling than the frozen meals I would normally buy if I needed a quick dinner or just wanted to eat in my room.

There’s really no limit to what you can freeze. My family has kept everything from banana bread to chicken pot pie filling in the freezer. I chose to make big batches of two of my favorite hearty meals, chili and lasagna. (Side note: if you’ve never made lasagna in a crock pot, I highly recommend trying it!)

After they cooled, I used a measuring cup to portion the chili and lasagna into sandwich-size plastic bags. I pressed the air out and sealed the bags before putting them in the freezer. Tomorrow, I’ll pack the bags in a cooler and take them with me when I go back to school.

When I decide I want to eat one of my frozen meals, I will let the bag thaw in a bowl of room-temperature water for a few hours before heating the contents of the bag in the microwave. This will require some advance planning, but I know the result will be worth the wait!

I’d love to hear about what you’ve cooked while home from school. If you’ve got any stories, recipes, or pictures, comment below and share them!

Dodging Drink Dilemmas

‘Tis the season for specialty drinks at Starbucks! The beloved Pumpkin Spice Latte has been back on the menu for several weeks now, and all things peppermint, eggnog, and gingerbread will be here before we know it. Unfortunately, our favorite seasonal drinks are high in calories, fat, and sugar. For example, a tall (12 oz) Pumpkin Spice Latte made with whole milk and topped with whipped cream has 330 calories, 14 grams of fat (including 9 grams of saturated fat), and 38 grams of sugar- more than you’ll find in some candy bars!

The most obvious way to cut calories, fat, and sugar in your favorite drink is to order a smaller size. Starbucks posts calorie counts for all of their drinks on their menu boards, so you can see the difference between a venti and a tall. There are also some smaller changes you can make to lighten up your drink:

• Skip the whipped cream. I’m going to keep using a tall Pumpkin Spice Latte as my example. Asking for no whipped cream cuts out 60 calories, 6 grams of fat (plus half of the saturated fat), and 1 gram of sugar.
• Order 2% or nonfat milk instead of whole milk. 2% milk saves 30 calories and 3 grams of fat (including 2 grams of saturated fat), while nonfat milk saves 70 calories and 8 grams of fat (including 5 grams of saturated fat).

As with any indulgence, moderation is the key. Go ahead and treat yourself to a Pumpkin Spice Latte or whatever your drink of choice may be, but remember that small changes can sometimes make a big difference.

All nutritional information mentioned in this post was found on Starbucks’ website: http://www.starbucks.com/menu/nutrition

*As part of my research for this post, I finally jumped on the bandwagon and ordered my very first Pumpkin Spice Latte (pictured above). A good writer has to know her subject, right? It wasn’t bad, but I’ve never been a big coffee drinker. For now, hot apple cider remains my favorite fall drink.