More Nutrition Articles - What is a Healthy Weight Loss?




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

Food Policy Council Involvement:

(Note: This list is a bit dated and will be updated soon--1/7/03)

First Name Last Name Organization/Affiliation
Robin Goldman  
Cathy Holt  
Kirk Abbott  
Ying Lee  
Kim Cole  
Lauren Webb  
Lucy Morris  
Jean Hom Alameda County Community Food Bank (ACCFB)
John Faustino ACCFB
Tonya Hammond ACCFB
Jessica Bartholow ACCFB
Kim Gallegus-Burns ACCFB
Margo Schueler Bay Area Hispano Institute for Advancement (BAHIA)
Martha Cueva BAHIA
Anthony Magana BAHIA School Age Program
Joshua Miner Bay Area Coalition for Urban Agriculture (BACUA)
Beebo Turman Berkeley Community Gardening Coalition
Marcy Greenhut Berkeley Food Sys. Malcolm X School
Miyoko Sakashita Berkeley Region Exchange and Dev.
Kevin Williams Berkeley Youth Alternatives
Danny Engelberg Berkeley Youth Alternatives
Marc Hands-Wright Berkeley Youth Alternatives
Niculia Williams Berkeley Youth Alternatives
Jeff Kaplan GMO Sub-Committee
Boona Cheema Building Opportunities for Self Sufficiency (BOSS)
Suzanne Bernhard Berkeley Unified School District (BUSD)
Eric Weaver BUSD Food Policy
Cameron Carr-Johnson Berkeley Youth Alternatives
Claudia Martinez California Food Policy Advocates
Lito Saldana Cancun Taqueria
Arnell Hinkle CA Adolescent Nutrition and Fitness (CANFit)
Kristina Perry Center for Agroecology
Janet Brown Center For Ecoliteracy
Alice Waters Chez Pannisse Restaurant
Kate Clayton City of Berkeley Public Health Dept.
Carol Brown City of Berkeley Public Health Dept.
Poki Namkung City of Berkeley Public Health Dept.
Jerome Adams City of Berkeley Public Health Dept.
Hugo Lucero City of Berkeley Public Health Dept.
Adriene Alvord Community Alliance with Family Farmers
Andy Fisher Community Food Security Coalition
Diane Wegner Consultant for Edible School
Jennifer Brown Center for Urban Education about Sustainable Agriculture (CUESA)
Sibella Kraus CUESA
Richard Register EcoCity Builders
Carrie Core Ecology Center
Penny Leff Ecology Center/Farmers Market
Mildred Howard Edible Schoolyard
Pamela Webster Farmers Market
Jeanette James Field Supervisor, Child Nutrition Services, BUSD
Michele Simon Food and Farming Forum
Anuradha Mittal Food First
Kristina Canizares Food First
Erica Peng Food Systems Project
Jered Lawson Food Systems Project
Tom Bates Food Systems Project
Beth Levine Full Belly Farm
Steven Kessler GMO Subcommittee
Gregory Frankel Green Link
Steve Wilson Grocery Outlet
Mark Wilson McGee Avenue Baptist Church
Jesus Mendez Mi Tierra Foods
Sue Moore-Mehrizi Middle East Market
Nathan Cheng Nathan's Produce
Terrel Brand Northern California Food System Alliance
Dale Bartlet Office of Maudelle Shirek
Leslie Mikkelson Prevention Institute
Deb Greeme Public Health
Katherine Webb Santa Fe Bar and Grill
Raquel Pinderhughes SFSU Urban Studies
Michael Cirrelli SFSU/Berkeley Youth Alternatives
Jim Porter St. Joseph the Worker Church
Shayaam Shibaka Strong Roots Garden/YAP Program
Gail Feenstra UC Sustainable Ag. Research and Education Program
Janet Savage UC School of Public Health
Raven Nemanuff UCB Student
Miguel Altieri UCB, Agroecology
Lacey Ringger UCB-School of Public Health
Bobbi Hamilton UCB/ Multi-Agency Service Center Homeless Shelter
Maggie Masch UCB/Alameda Co. Food Bank
Betty Izumi UCB/MPH
Clara Nichols UCCE
Daniel Miller BOSS Urban Gardening Institute
Patrick Archie Urban SEED
Loni Hancock US Dept. of Education
Willie Phillips West Berkeley Neighborhood Develpment Corp.
Mr. Zulu   West Berkeley Neighborhood Develpment Corp.
Cesar Cordova Whole Foods Market
Yolanda Huang Willard Greening Project
Sonia Gaemi Women for Food Cultural Wisdom

Steering Committee:

Daniel Miller

Penny Leff

Kate Clayton

Willie Phillips

Joy Moore

Kathryn Lyddan

Sarah Hawthorne

Caroline Loomis

Katy Mamen


to Home page
Home
What is the BFPC?
Summary
Member List
Members
Calendar
Calendar
Ongoing Projects
Projects
Minutes and other documents
Archives
Resources
Resources
Donate to the BFPC
Donate