Berkeley Food Policy - Good Nutrition

 

Top 10 Tips for Reaching Your of grain per meal or snack to reach
Nutritional Peak at least six servings per day and
20-25 grams of fiber. Try whole
grain choices like whole wheat pita,
You probably already know that a brown rice or bulgur available on
low-fat, balanced diet is what our menus.
experts are touting as the key to
nutritional health. But, just when 6. Bone Up on Calcium
you think you have your diet all To prevent osteoporosis and promote
figured out, along comes some new, bone health, the latest calcium
confusing study reported on the recommendation has increased to
evening news and all that knowledge 1,000 mg/ day for women 19-50 years
gets thrown into a muddle. and
1,200 mg for women over age 50.
Fear not. Combining a low-fat diet That translates to 3-4 dairy
with these Top Ten Tips for Reaching servings ( or equivalent)/ day.
Your Nutritional Peak should clear Start your day with a calcium source
the way as you ascend to your top likea cup of milk, yogurt or
form: calcium-fortified orange juice.
Include another two sources in your
1. Value Variety day such as more milk, low-fat
Most people stick with a small cheese, tofu with calcium or green
repertoire of foods which they eat leafy vegetables. If you
over and over and over again. have trouble digesting milk
Enjoying a variety of foods allows products due to lactose intolerance,
you to expand your taste buds and lactose-free milk is available on
your nutrient intake to include some campus.
of the latest hot research finds.
Why not branch out from your 7. Water: the Clear Solution
sandwich on pita habit every lunch Water is a crucial but often
to trying a whole-grain bread? Try overlooked essential nutrient.
some cut-up fruit in your cereal Whether you are exercising, managing
instead of just milk. Experiment your weight or just want to
with a new grain or vegetable at fine-tune your health, reach
dinner: couscous, brown rice, your nutritional peak by drinking
steamed winter greens, baked acorn at least two quarts of water a day
squash....our menu features an array year round. Give yourself a subtle
of choices to try. Experiment with reminder to drink by carrying a 32-
something new just once a week and oz water bottle in your
in no time you'll find your old backpack or by keeping it in your
repertoire filled with delicious refrigerator. By the time you go to
alternatives. bed, you should have downed the
contents twice. Casual exercisers
2. Let's Do Breakfast and competitive
Refuel your tank with high octane athletes alike need an additional
breakfast foods no matter what time 1-3 cups of water for every hour of
you start your day. Use that first exercise to compensate for losses.
meal of the day to stoke your fire Even slight dehydration can
with a couple of servings of adversely affect muscles and
energizing complex carbohydrates coordination causing a decline in
like cereal, whole-grain toast, a athletic performance. You will
bagel. Top off your tank with already be dehydrated if you wait
yogurt, milk or cottage cheese. The for thirst to be your low water
protein in these dairy foods gives indicator. Make drinking
your breakfast some staying power so water a scheduled part of your
you won't be on the prowl for a day.
snack an hour later. Need to eat on
the run? Use some of these grab'n'go 8. Fat Finesse, not Fat Phobia
ideas: yogurt with crunchy cereal Fat has many important functions in
or fruit on top, cottage cheese on the body and should be part of our
toast, bite-size whole-grain cereal daily diet. Fat-soluble Vitamins A,
(like Mini-Wheats or Cheerios) with D, E and K rely on fat for transport
a side of milk in a travel mug. Use in the body. Body membranes,
your imagination....leftover slice hormones and the insulating cushion
of pizza, anyone? for our organs all contain
needed fat. Fat also helps you feel
3. We've got to stop MEATING like satiated, or full, after a meal
this instead of hungry-in-an-hour like
Try a one-meal-a-week substitution after an all-carbohydrate meal.
of plant protein for animal protein. While a low fat diet is the name of
Black beans and rice, a stir-fry the game, a no fat diet is not.
with tofu or chickpeas in a salad Enjoy small amounts of fat each day.
will do a favor for your health, Try reduced-fat cream cheese or a
your wallet and the planet. Plant small amount of peanut butter on a
proteins have an advantage over bagel, canola oil margarine on bread
animal proteins in the form of less or a little oil & vinegar dressing
fat, less cholesterol and more on your salad. Balance your fat
fiber. Soy (like tofu, tempeh and intake to an average of 3 grams for
some "fake meat" products) has been every 100 calorie portion of food.
receiving accolades for its ability
to lower cholesterol and potentially 9. Alcohol Advice: Light Libations
decrease cancer risk, menopausal Beyond " moderation", alcohol is no
symptoms and improve bone health. nutritional bargain. Alcohol is a
Our "Cutting Edge" program makes dense source of hidden calories and
choosing meals without meat simple a drain on the storage and
by offering a variety of plant-based metabolism of essential nutrients.
entrees every lunch and dinner in All things being equal, drinking six
each dining hall. Ask your server beers per week can lead to a 4-5
for a sample taste; you will be pound weight gain each semester! If
pleasantly surprised. you drink, keep libations light and
nutrition at peak by following this
4. Discover a Pot of Gold alcohol advice:
Find the phytochemical pot of gold
by choosing at least five servings * at social gatherings, make
of fruits and vegetables a day in your first drink nonalcoholic
all the colors of the rainbow . * make any alcoholic drink last
Wonderful research results are an hour to allow for metabolism
encouraging us to choose a variety * don't top off drinks; you'll
of fruits and vegetables in deep lose count
orange, green, red, yellow and blue * dietize drinks with ice,
to supply the plant compounds, seltzer, or spritzer to get a larger
called phytochemicals, that may be a volume without
disease-fighting arsenal right in increased alcohol
our kitchens. Expand your repertoire * for each alcoholic drink
form broccoli and apples and try consumed, drink an equal amount of
some deep orange plants like baked water
sweet potato or cantaloupe. Put * moderation is one drink a day
green peppers in your sandwich or for women, two a day for men
strawberries in your yogurt.
Generally, the deeper the color, the 10. Remember the Three R's: Be
more nutrition. A serving is just Reasonable, Realistic and Readjust
half a cup. Get coloring with at There is no such thing as a "good
least five a day. food" or " bad food", just bad
diets. Learn to balance your intake
5. Go with the Grains so that you can enjoy all the foods
Grains are the fuel to power you you love without going
through your hectic day. They also overboard. Practice moderation,
provide needed nutrients and fiber. burn fuel with regular exercise and
Aim to start your day with a serving enjoy. Take one baby step at a time
or two of a whole grain Look for when making changes. Don't allow
the word "whole" on the ingredient food guilt to be part
list of your cereal box and at least of your daily menu. Enjoy your
2-3 grams of fiber/ serving. meals and the people with whom you
Include one or two half-cup servings share them.


Kids from Malcolm X Elementary School Garden
-- Photo by Rivka Mason

Although Berkeley is a culinary mecca, replete with internationally renowned restaurants, year-round farmers' markets and retail outlets stocked with locally and sustainably grown foods, many of Berkeley residents still go hungry and most are disconnected from the source of their food. Widespread lack of acces to fresh vital produce in low-income neigborhoods means that even people who obtain enough calories often still lack adequate nutrition.

The Berkeley Food Policy Council (BFPC) is a coalition of residents, non-profit agencies, community groups, school district and city agencies formed in May 1999 to increase community food access. The BFPC creates a forum for action and policy development on next step issues to:

In a little more than a year, the Food Policy Council has rapidly created a unique organizational structure, taken action on key issues, and planned future work. Please see the members page to view a list of the food system stakeholders currently involved in the council.