Table of Contents
1. Meet the Interns
2. Wellness Walls
- Week 1: A Healthy Thanksgiving
- Week 2: Soup’s On!
3. Table Tents
- May
o Eat Right to Boost Brain Power
o Salads don’t have to be Boring!
- June
o Strong Bones, Strong Body
o Fruits and Veggies are Everywhere!
- July
o Drink Up!
o Make Healthy Choices at Summer Picnics
4. Dining Services Website Nutrition Articles
- May: Fun Summer Fitness
- June: Summer Treats Done Right
5. Chemical In-Service
6. Intern Reflection
Meet the Interns
WENDY BAIER
Hometown: Essex, CT
Undergraduate Studies:
BS in Nutritional Sciences from
The University of Connecticut
Hobbies: Painting, Volleyball,
Hiking, and Kayaking
MELISSA GRINDLE
Hometown: Mt. Pleasant, PA
Undergraduate Studies: BS in
the Nutritional Sciences and
Minor in Health Policy and
Administration from Penn State
Hobbies: Running, teaching
fitness classes, cooking, and
baking
1 pound green beans, trimmed
1 libra frijoles verdes, recortadas
1 tablespoon extra-virgin olive oil 1 cucharada aceite de oliva extra virgen
1 ½ tablespoon parsley 1 ½ cucharada de perejil
1 tablespoon garlic powder 1 cucharada de ajo en polvo
½ teaspoon salt
½ cucharadita de sal
Pepper to taste Pimienta al gusto
1. Steam green beans for 4 to 5 minutes.
Ponga al vapor los frijoles verdes durante 4 a 5 minutos.
2. Toss green beans with olive oil. Season with garlic powder, salt, and
pepper. Top with parsley.
Mezcle los frijoles verdes con aceite de oliva. Condimentar con ajo en polvo,
sal y pimienta. Cubrir con perejil.
3. Serve and enjoy!
Servir y disfrutar
Intercambios Saludable de Acción de Gracias
INSTEAD OF: En lugar de:
USE: Utilice:
White Roll pan blanco
Whole Wheat Roll pan de trigo
Milk in Mashed Potatoes leche en el puré de papas.
Chicken Broth in Mashed Potatoes caldo de pollo en el puré de papas.
Pecan Pie pastel de nuez
Apple Pie pastel de manzana
Fruit – Baked Apples
Frutas – Manzanas al Horno
Vegetable– Green Beans
Vegetales – Frijoles Verdes
Dairy – Cheese
Lácteo – Queso
Grain – Stuffing
Granos – Relleno
Protein – Turkey
Proteína – Pavo
1 pound 93%-lean ground beef (1 libra 93% carne de res molida)
1 large red bell pepper, chopped (1 pimiento rojo grande, picado)
1 large onion, chopped (1 cebolla grande picada)
6 cloves garlic, chopped (6 dientes de ajo, picados)
1 tablespoon chili powder (1 cucharada de chile en polvo)
2 teaspoons ground cumin (2 cucharaditas de comino molido)
1/4 teaspoon cayenne pepper, or to taste (1/4 cucharadita de pimienta de cayena, o
al gusto)
1 16-ounce jar green salsa, (1 frasco de 16-oz de salsa verde, salsa enchilada
green enchilada sauce or taco sauce verde o salsa para tacos)
1/4 cup water (1/4 taza de agua)
1 15-ounce can pinto or kidney beans, rinsed (1 lata de 15 onzas de frijoles pintos,
enjuagados)
1. Cook beef, bell pepper and onion in a large saucepan over medium heat, crumbling
the meat with a wooden spoon, until the meat is browned, 8 to 10 minutes (Cocine la
carne, el pimiento y la cebolla en una cacerola grande a fuego medio, se desmorona la
carne con una cuchara de madera, hasta que la carne esté dorada, por 8 a 10 minutos)
2. Add garlic, chili powder, cumin and cayenne; cook until fragrant, about 15 seconds
(Agregue el ajo, el chile en polvo, comino y pimienta y cocine hasta que estén
fragantes, por unos 15 segundos)
3. Stir in salsa (or sauce) and water; bring to a simmer. (agregue la salsa (o salsa) y el
agua, mantener a fuego lento.)
4. Reduce heat to medium-low, cover and cook, stirring occasionally, until the
vegetables are tender, 10 to 15 minutes. (Reduce el fuego a medio-bajo, tape y cocine,
revolviendo ocasionalmente, hasta que las verduras estén tiernas, de 10 a 15 minutos.)
5. Stir in beans and cook until heated through, about 1 minute (Agregue los frijoles y
cocine hasta que esté caliente, aproximadamente 1 minuto)
INSTEAD OF:
En lugar de:
TRY:
Probar:
Cheddar Broccoli Soup sopa de brócoli con queso
Chicken Noodle Soup sopa de Pollo con fideos
New England Clam Chowder sopa de almejas
Tomato Soup sopa de tomate
Potato Bacon Soup sopa de papa con tocino
Minestrone Menestron
Cambiando por sopas saludables
Broth (Caldo) Stock (Stock) Tomatoes
(Tomates) Milk (Leche)
Beans (Frijoles) Peas (Guisantes) Chicken (Pollo) Turkey (Pavo) Seafood
(Mariscos) Beef (Carne)
Carrots (Zanhorias)
Celery (Apio) Corn (Maiz) Potatoes (Papas)
Green Beans (Frijoles Verdes)
Onion (Cebolla)
1. Sauté your vegetables (Rehogar las verduras) 2. Cook your meat (Cocine la carne) 3. Add your base to the rest and simmer on medium heat
(Añadir la base al resto y dejar cocer a fuego medio)
Choose low sodium bases (Elegir bases de bajo contenido en sodio)
Add lots of veggies (Agregue muchas verduras)
Pick lean meat or beans (Elija carnes magras o frijoles)
Add herbs and spices instead of salt (Añadir hierbas y especias en lugar de sal)
Sopa hecha en casa
What you need (lo que usted necesita):
Sneakers (zapatillas) Place to walk or run (un lugar para
caminar o correr)
Where to start (Por dónde empezar):
Aim for 15 to 20 minutes (objetivo durante 15 a 20 minutos)
Try walking the whole time (trate de caminar todo el tiempo)
If you want to try running (Si desea intentar correr): o Try alternating running and walking
(Trate de alternar correrriendo y caminando) o Try 1 minute of walking then 1 minute of running
(intentar 1 minuto caminando luego 1 minuto corriendo)
o Do this until you feel you run the entire 15 minutes (Haga esto hasta que pueda correr los 15 minutos)
Add more time as you get stronger (añadir más tiempo a medida que se hacen más fuertes)
Benefits of Running and Walking (Beneficios de corer y caminar)
Walking is easy on the knees and joints Caminar relaja las rodillas y las articulaciones
Both are good for bone health Ambos son buenos para la salud ósea
Both provide stress relief Ambos alivian el estrés
Both help with weight control ayudar a controlar el peso
Cómo iniciar un programa de caminar o corer
Proper nutrition is
linked with enhanced
academic
performance.
Eat right during finals for
better outcomes!
Pack a snack to avoid
pre-exam hunger.
Make sure to eat 3
well rounded meals,
even when busy.
Think fruits,
vegetables, protein,
and healthy whole
grains to stay fuller
longer.
A typical salad may consist of a few
veggies, some dressing and cheese.
Nothing to write home about, right?
Add some spunk to your salad with
these suggestions and make a refreshing
meal as the weather warms up!
Reinvent your salad
with these
ingredients
to create a more
delicious and
nutritious meal.
Vegetables Mushrooms
Spinach Beets
Radishes Carrots Celery
Peppers Sprouts
Fruits Dried cranberries
Sliced oranges Raspberries Pineapple
Strawberries Pears
Nuts and Seeds Sliced Almonds
Pecans Walnuts
Sunflower Seeds Chia Seeds Flax Seeds
Meat and Beans Grilled Chicken
Shrimp Chickpeas
Kidney Beans Black Beans Navy Beans
Cheese Feta Cheese Goat Cheese
Cheddar
Table Tents – May 2013
STEP 1 Weight Bearing Exercise
Running
Playing Sports
Weight Lifting
Jump Roping
STEP 2 Foods High in Calcium
Milk
Yogurt
Cheese
Soy Milk
Rice Milk
A Step Process
Fruits and veggies are full of vitamins, minerals and fiber, which help you stay healthy, focused and active. You can enjoy these healthy foods in many ways. Fresh. Right now plums, cantaloupe, cherries, green beans, and tomatoes are all in season, so give them a try!
Dried. Fruit can cost more when it is out of season, so try dried fruit like cranberries, dates, apricots and raisins as a portable snack.
Canned. People have been canning for over 100 years. Peas, carrots, corn, and peaches are all great canned.
Frozen. Farmers freeze produce when it is fresh so no nutrients are lost. Try mangos, pineapples and strawberries in a smoothie or green beans, broccoli and carrots as a side dish.
Table Tents – June 2013
When exercising outside,
make sure to get 8 ounces of
water, or one cup, every 15
minutes.
If exercising or playing sports
for more than an hour
outside, you may want to
have a sports drink such as
Gatorade.
Drinking enough isn’t just
important during exercise.
Drinking water throughout
the day will help you perform
better!
Keep hydrated with water
Soccer
Frisbee
Tag
Volleyball
Fill up on fruits and veggies first
like salads, veggie sticks and fruit
platters.
Focus on enjoying the company
of friends and family, rather than
focusing on the food.
Bean Bag Toss
Crochet Bocce Ball Ladder Toss
Play Games
Table Tents – July 2013
May 2013 Nutrition Article Melissa Grindle
Fun Summer Fitness
As the weather warms and finals end, the extra free time is great
for starting or continuing your fitness goals. With the warmer
weather come more opportunities for activity: think running
outdoors, summer sports teams, and swimming. The days are
longer, providing more daylight to spend outdoors enjoying the
fresh air. Here are a few ideas of ways to get and stay active this
summer:
1. Find a rec league
Did you play sports in high school? If so, a summer recreational sport league is a perfect way to
get back into it and feel the surge of competition that you once knew. Even if you’ve never
played, many sports leagues or facilities offer beginners skills training and beginner leagues.
Don’t be afraid to mix in with more experienced players! It’s all for fun anyways!
2. Run or walk outside.
This is such a simple and easily accessible form of activity. Plus, it offers time to catch up with a
friend, get some fresh air, or just clear your head. There are many online training schedules that
can help you start a walking or running program. One is called Couch 2 5K and Active.com has
many articles.
3. Swimming
Whether you find a local community pool or a gym has one that you can use, lap swimming is
great way to cool off and add the benefits of exercise to your day.
4. Outdoor Fitness Classes
So many outdoor boot camp type classes have popped up in last few years and it probably isn’t
hard to find one in your area. Prices do vary, but usually you have the benefit of working with a
personal trainer. Make sure to research the person leading the class before attending.
5. Bike Riding
Maybe you haven’t ridden a bike since you were a child or maybe
you’re on your bike between classes, either way, summer is an
excellent opportunity to explore the outdoors by bicycle. If you
don’t have a bike, there are many bike share programs that allow
you to rent a bike for a day or participate throughout the month.
May 2013 Nutrition Article Melissa Grindle
6. Hiking
Whether you are from Maryland or from out of state, most states offer the opportunity to go on
a hike. State parks have well maintained trails and will provide difficulty ratings. Trails.com
offers trail maps and a trail finder for the entire US.
7. Rollerblading
Rollerblading has been taken out of the skating rinks and on to the streets. Researchers have
found rollerblading as effective as running for exercise, but I’m sure many may find it much
more fun! Plan to invest in protective gear such as elbow pads and knees pads if you’re a
beginner, and wearing stretch pants can provide an extra layer of protection.
8. Beach Games
Thinking of just lying in the sand during your
summer vacation? Think again! Spice up your
beach time with a few games to get you moving.
Beach volleyball, paddle ball, Frisbee, tossing a
football, and even just walking in the water are
ways to add physical activity to your vacation.
Summer Treats Done Right
Summer is here. The sun is shining, school is out and the beach is beckoning. Higher
temperatures may put you in the mood for a cold, tasty treat, but can you satisfy that
craving without overindulging? There are plenty of options for the health conscious out
there, and here are some ways to navigate the summer.
If you are going out:
Choose frozen yogurt…over ice cream. (Pink Berry vs. Baskin Robins)
Both ice cream and frozen yogurt offer that cold creamy sensation, but frozen yogurt
flavors are typically lower in fat and calories for a greater portion. A small at Pink Berry is
140g, has an average of 159 calories and only 3 flavors have fat. On the other hand, a small
at Baskin Robins has 71g, an average of 160 calories and between 5-13g of fat. As you can
see, you can eat twice as much frozen yogurt than ice cream for the same amount of
calories
Another benefit of frozen yogurt is that it is usually self-serve. This means that you can
carefully portion what you actually want, rather than have an ice cream scooper dole out
what could be an inflated portion.
The self-serve aspect is also a double edge sword when it comes to toppings. If you load up
with fudge, candy bits and tons of nuts, your treat can quickly add up in the calorie
department. So be mindful when choosing toppings. There are usually many fresh fruit
options that are lower in calories and have vitamins and fiber.
If you are at the grocery store:
Choose a fruit bar…over an ice cream bar (Edy’s Fruit Bar vs. Good Humor Strawberry
Shortcake Bar)
If you are craving something on a stick, know that there are healthful options out there.
For example a fruit popsicle comes in around 80 calories, 0g fat, 19 g sugar and 25% of
your daily vitamin C. An ice cream bar is definitely heavier fare with 230 calories, 10g fat
(3.5g saturated fat), 17g sugar and 2 grams of protein with negligible amounts of vitamins.
The ice cream does have a small amount of protein and less sugar, but it has three times the
calories and 15% of your daily fat recommendation. Fruit bars and popsicles can be very
tasty and are light, so you can better manage your calories.
If you are making your own: Choose a smoothie…over a milkshake (Peach Mango Smoothie vs. Vanilla Milkshake)
There is no limit to what can go into a smoothie. It can include any fruits your like, you can
sneak in a vegetable or two, toss in protein powder, or even add fiber. For milkshakes,
some people may add a bit of fruit, but they typically don’t experience the same range as
smoothies. But even without all the extra fanfare, smoothies can taste great and still beat
out a milkshake, any day.
A typical homemade vanilla milk shake (ice cream, milk, ice,) has approximately 300
calories, no fiber, 20g fat (13g saturated fat), 10g protein and 45% of your daily calcium. A
mango-peach smoothie contains about 110 calories, 1.5g fat, 2.5g protein, 10% potassium,
14% vitamin A and 87% vitamin C.
The smoothie is much lighter and contains a higher level of vitamins. The calcium and
protein are definitely higher in the milkshake, but by adding milk, yogurt, protein powder
or supplements to your smoothie, you can make up the difference and still come in with
fewer calories.
This summer, when it’s hot and you just need something refreshing, keep these options in
mind so you can feel good about your choices, and enjoy some carefree summer fun.
Used to remove lime scale in dish machines, coffee urns, and
steam tables. Se utiliza para eliminar la cal en dishmachines,
urnas de café, y las tablas de vapor.
Can be used on stainless steel items. Puede ser utilizado en
artículos de acero inoxidable
Contact with Eyes: Flush water for at least 15 minutes. Seek medical attention
immediately. Contacto con los ojos: Enjuague de agua durante al menos 15 minutos
Acudir inmediatamente al médico.
Contact with Skin: Flush water for at least 15 minutes. Seek medical attention
immediately. Contacto con la piel: Lavar agua durante al menos 15 minutos, busque
atención médica inmediatamente.
If Ingested: Drink 2 glasses of water or milk to dilute. Do not induce vomiting. Get
medical attention. Si Ingestión: Beber 2 vasos de agua o leche para diluir. No induzca
el vómito. Obtenga atención médica
If Inhaled: Move to fresh air. If breathing becomes difficult, call a physician.
Inhalación: Salir al aire libre. Si la respiración se dificulta, llame a un médico.
Burns / Quemaduras
Blindness / Ceguera
Reparatory Damage / Daños Reparadora
Do Not Swallow / No Trague
Wear gloves and goggles. Use guantes y
gafas protectoras
Do not mix with chlorine based products
No mezclar con productos a base de cloro
Intern Reflection
While working at the University of Maryland College Park Dining Services, we
were given a variety of tasks to complete and different components of the
kitchen and operation to learn about. Our first task was to create and develop
three wellness walls to be displayed at the end of each week for the
employees. We enjoyed brainstorming exciting tips for the Thanksgiving
holiday, creating a handout on healthy soup, and teaching easy exercises.
Having Vicky help with our translations was extremely appreciated. We had to
design all of our materials with space to include the Spanish translations,
which was a new experience for both of us.
Another one of our projects was to create table tents for the months of May,
June, and July. Hydration, healthy picnics, and fresh fruits and vegetables
were just a few of the topics we featured. We were also asked to each write
an article for the Dining Services website. For both of these projects, we had
to consider our audience because many college students would be home on
break. In response, we tailored our materials to parents as well as the kids
staying at the university for summer camps.
When we were not working on the above projects, we met with various
members of the dining services staff, learning everything from ordering,
receiving, scheduling, and meal plan design. One morning we shadowed
Mario as he received that day’s shipment and prepared the list for the next
day. It was amazing to see how someone with twenty years’ experience in
this facility knew exact quantities to order. We also appreciated the staff’s
welcoming nature and the way they help each other,
going beyond their personal job description.
We accomplished a lot while interning at College Park
Dining Services and it was a great introduction to
food service.
Many Thanks, Wendy & Melissa