Volume 124 Issue 139
kansan.com
Friday, April 20, 2012
FEATURE
Dining Services, Michael's salad alone was about 600 calories, not including the chicken, which likely added at least another hundred calories. The chili added another 200 calories to his meal, and his beverage likely added even more, though it was not included in his total. If he would have skipped the chili, croutons, bacon, chicken and cheese, and switched to fat-free ranch dressing, his calorie total would've been about 250.
Michael is definitely not the only one to create a salad with health in mind and then later (or possibly never) realize the meal's calorie count. Only 15 percent of people in the Consumer Reports survey count calories. For calorie counting to work, you have to be meticulous with your calculations. You can't guess or forget something. You can't eat up your limit with empty calories, meaning foods that provide no nutritional value. You can find out online what your calorie intake should be. Try www.fatsecret.com, a site that doesn't charge or require sign-up.
To lose one pound, you need a net intake of -3,500 calories for the time during which you want to lose the weight, says Cheryl Wiley, KU Dining Services' registered dietician. That means if you have a 2,000 calorie diet, you can eat 250 calories less than usual, exercise to burn off another 250 calories, and you'll lose one pound per week if you keep it up, because your daily loss of 500 calories will total -3,500 by the end of the week. Losing one or two pounds per week is the healthiest rate to lose weight and though it may seem slow, you could lose 52 pounds in a year if you sustained it.
recipes KU Dining Services has, says Nona Golledge, director of KU Dining Services, and they account for about 20 percent of total KU Dining sales.
If you're looking for healthy food on campus, there are plenty of options. KU Dining Services created Better Bites, a program that offers foods with no more than 30 percent calories from fat, less than 600 calories per entrée, and less than 24 grams of fat per entrée. Better Bites options are about 30 percent of the 5,000
Better Bites includes items like the Chick-Fil-A char grill sandwich, which is a substitute for the standard breaded chicken sandwich, but the Chick-Fil-A Sauce (140 calories per packet) is not included. Better Bites also includes the buffalo chicken wrap from Brella's, which can replace the infamous crunchy chicken cheddar wrap. When you switch to grilled chicken, however, you also have to drop the ranch dressing. Better Bites items are at every dining location, and they're marked with the Better Bites logo on the corresponding menu. They're also listed online as part of NetNutrition.
Salsa contains many vitamins and nutrients, but tortilla chips are high in calories.
NetNutrition shows the nutritional information for every item KU Dining serves, except for Chick-Fil-A and Pizza Hut, but you can find information on the respective company's websites. Net-Nutrition makes calorie counting simple. All you have to do is select the foods you ate on a particular day and the system will total the nutritional values for your whole meal. "Students should do their research beforehand on the nutrition analysis of the items they're consuming," says Golledge, "just to be better informed and aware of what their options are."
Danielle, a senior from Olathe, was able to keep her calorie count low by analyzing calorie values and skipping the fattening toppings. She chose beans, tofu, carrots, mushrooms and fat-free Italian dressing (18 calories per one tablespoon serving). Her meal totaled about 400 calories, and she was able to get the same nutrients from beans and tofu as Michael got from his chicken and bacon, without the increased fat content.
Danielle is one of many students to take advantage of the healthier choices on campus. Sure, Brella's serves a lot of crunchy chicken cheddar wraps — KU
Dining uses 24 tons of chicken tenders every year — but students are eating even more salad. KU Dining uses 28 tons of mixed greens every year, Golledge says, and you can get a lot more servings of salad out of a ton of greens than you can get crunchy chicken cheddar wraps out of a ton of crunchy chicken, and each serving of mixed greens has a lot less calories than a chicken tender.
While calories may be the most important aspect to losing weight, it's still important to keep a balanced diet, even if you're not trying to lose weight, so that your body can get all the nutrients it needs to thrive. To do this, Wiley, KU Dining's dietician, recommends following the Mediterranean Diet, which KU Dining is facilitating currently — the dining locations are offering foods that are consistent with this diet and explaining it in displays and suggested plates.
The Mediterranean Diet consists of mostly whole grains, fruits, vegetables.
I downloaded the Calorie Counter application on my iPhone and calculated every snack, dressing and drink I had. I cut most drinks that weren't water because I hated seeing my calorie count rise for something that didn't fill me up. I also ate a lot more salad than before (with low-cal roasted tomato dressing instead of
beans, and "good" fats, like olive oil and avocados. To follow this diet, you should eat seafood twice a week, limit dairy, poultry and eggs to only the recommended portion sizes for your appropriate calorie intake. For the average 2,000 calorie diet, you should have four servings of low-fat dairy items and six ounces of high-quality protein foods, Wiley says. You should also drink plenty of fluids, but stay away from sugary drinks."Sodas are a fun beverage,"Wiley says,"but they provide the diet with empty calories."
If you're trying to watch what you eat, watch closely. If you want to lose weight in a healthy way, you have to pay close attention to what you consume, but make sure you still get the proper nutrients. In the end, it all boils down to your net calories, so don't cheat yourself.
my preferred choice of Thousand Island). I didn't sacrifice every food I enjoyed; I just made some of them healthier — like thin crust supreme pizza instead of deep dish pepperoni. I lost more than five pounds in the short time I counted, and I was more than pleased with my results.
THE CALORIE COUNTING QUEST
When I reached my highest weight ever, I decided to change my diet. I got fed up with my overeating and the guaranteed bloating after every meal — usually pizza, ramen, tacos, etc. I decided to count calories. I counted for two long weeks.
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compromising the integrity of the icing. Students were invited to try the techniques themselves before chocolate and vanilla cupcakes were passed around.
Patrick Blanchard, a sophomore from Wamego and the committee's coordinator, said that the demonstrations aim to teach students useful techniques while introducing them to foods that might not already be in their culinary wheelhouse.
The event was part of a recent series of cooking demonstrations hosted by Student Union Activities' culinary committee. A demonstration earlier this month featured Janna Traver, executive chef for KU Dining, who prepared Peruvian food.
Although Wednesday's demonstration was the last of the semester, Blanchard said that he hopes to see next semester's coordinator continuing the presentations.
Blanchard said that his personal favorite was the Sushi with Gusto demonstration even though it wasn't hands on. Attendees watched chefs prepare veggie, California and tuna rolls, which were then passed around the room.
of the experts, as was Bea Tretbair, a freshman from Wichita. Tretbair said that she was initially intimidated by Yi and Munoz's decorating skills.
Edited by Taylor Lewis
"When they iced that cake, I've never seen somebody do that so fast and so well," Tretba said.
But once she gave it a try, she felt like she could recreate the techniques in her own kitchen.
Jennifer Yi, a baker at Billy Vanilly, puts the final touches on a six-inch cake with Amber Munoz's assistance during a demonstration at Impromptu in the Kansas Union Wednesday afternoon.
Index
TYLER BIERWIRTH/KANSAN
CLASSIFIEDS 11
CROSSWORD 4
CRYPTOQUIPS 4
OPINION 5
SPORTS 12
SUDOKU 4
All contents, unless stated otherwise, © 2012 The University Daily Kansan
Don't forget
Check out Panda Circus at Tunes at Noon on the Union Plaza sponsored by Student Union Activities and Kicker.
Today's Weather
Breezy. North winds between 10 to 15 mph. Skies look to be mostly sunny.
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It's easy being breezy
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