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

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