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Graduate & Professional Students

How to Eat Like a Healthy Devil

Welcome to Duke!

Whether you are a first year student away from home for the first time, or returning as an upperclassman and ready to explore your dining options on West, you might want some tips about how to eat well on campus. Don’t worry, we’ve got you covered.

Think of healthy eating as having three components, timing, balance and mindfulness.

1.       Timing. Remember to eat regularly throughout the day; you can’t expect to get through your busy days if you don’t have energy (and food is energy!). A common mistake many students make is skipping meals or going too many hours without eating. If you have the First Year Board plan don’t forget to eat a small meal or snack to keep you going between meals.  

If you are too hungry and faced with an “all you care to eat” meal option at dinner, you are likely to overeat. You might think you are getting your money’s worth, but your body will pay the price.

 

Think you are too busy to stop and eat? There are many options for grab and go meals and snacks on West campus or Trinity Café on East.

If you have time for a sit down meal midday that’s even better.  Check out your options here.

 

2.       Balance. Make sure to include some lean protein, veggies and/or fruit and whole grains at most meals. Balancing Your Plate will keep you on the right track to healthy eating, sustained energy and weight management.

 

3.       Mindfulness. Above all remember to eat when you are hungry and stop when you are comfortably full. Eating too little or too much will keep you thinking about food instead of focused on all the other things you want to do at Duke.

Eat what you like, get enough of it and get on with your day!

 

Have a great year!

 

Additional Resources:

Healthy Eating at Duke- it’s “Devilishly” Easy

Smart Snacking

Duke Student Health Nutrition

For more information on eating well at Duke meet with a Student Health Nutritionist

919-681-9355

 

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Sweet Life Illuminated

Portland-based artist Carter Hubbard installed Sweet Life Illuminated in the Bryan Center this Monday. The visually striking and colorful "spoondelier", comprised of more than 9,000 discarded ice cream spoons from a local business, hangs just to the left of the main entrance to the Bryan Center.

"I'm very interested in processes, and how cognizant people are of their actions. I want them to do their research," said Hubbard. "I seek to know better the underlying, fundamental systems and their inherent motivations and effects, beneficial and detrimental."

Watching these spoons go quickly into the recycling bin as people tasted and ate flavors of ice cream, Hubbard knew there was an artistic opportunity here to create something beautiful and make a statement.

A collector at heart, Hubbard convinced the business to allow her to gather, sanitize and organize more than 38,000 discarded spoons over the course of a year. "I considered several ideas for what to do with the spoons, and this is the one that really made sense."

The final product combines multiple colors of spoons that not only catch the eye, but also start a conversation about the "opulence of our culture, and what it really takes" to create the ease we experience every day.

Hubbard plans to use the remaining spoons to create jewelry, and even has an idea for a dress decorated with spoons.

Read more about the artist: http://carterhubbard.com/

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Student Health Closed until 11 AM

The Student Health Center will be closed until 11 am today, Wednesday, 8/13. For nurse advice or healthcare options, please call us at 919-681-9355.

Departments: 

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New Off-Campus Housing Site

Looking for off-campus housing? Housing, Dining and Residence Life (HDRL) has you covered!

We are proud to announce the launch of a new website to simplify the off-campus housing search for students, parents, faculty and staff, and for area property owners and managers.

The new site offers a user-friendly, searchable database for housing around campus, and in the broader Durham area. It includes photographs and floor plans; descriptions of amenities; maps showing proximity to campus; links to property owner information; a roommate matching feature; and more.

We hope you find this tool useful in your search for off campus housing that meets your needs.

For more information, please visit studentaffairs.duke.edu/hdrl and click on “living off campus” in the left hand menu. Questions? Contact HDRL at housing@studentaffairs.duke.edu.

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Student Health Closed 8/4 AM

The Student Health Center will be closed on Monday, 8/4, until 1:30pm.

For nurse advice or healthcare options, please call us at 919-681-9355.

Departments: 

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Eating on Vacation

Vacation-time to relax and indulge, right?  Relax, yes.  Indulge?  Somewhat.  If you use this time to feel like you can really let go, then perhaps you want to ask yourself, “what is it that I want to let go of?”. Because our days are often overscheduled and demanding, we look to our vacation as a time of no scheduling and no demands -- including food.  Although doing this for a day or two may be fine, a whole week or more of “freedom eating” might present its challenges. It’s important to exhibit balance, which includes some indulgences that you like, to meet your nutritional needs.  To continue good habits while traveling, here are a few tips.

·         Aim for balance.  When eating, try to include some protein so that your meal or snack is more satisfying.  If you can include some vegetables, that’s an added bonus!  Don’t be afraid to ask for substitutions once in a while (raw or cooked vegetables or fruit salad as a side, etc.).

·         Don’t “save” your calories.  It’s important to eat healthy throughout the day if you’re planning on having a heavier meal later.  If you allow yourself to become too hungry beforehand, you’ll likely overeat.

·         Be aware of portion distortion.  Many servings at restaurants are much larger than what we need.  Listen to your fullness cues and eat until you’re satisfied, not stuffed.

·         Alcohol counts!  If you remember from our previous blogs, alcohol can be a significant source of calories.  Limit the amount you’re consuming by setting a drink limit before events.  If you need more than 2 drinks per hour, you may need to reevaluate why you’re drinking.

·         Include exercise.  Tour a town you’re visiting by foot, go for a stroll at sunset on the beach or swim in a pool or body of water for physical activity.

·         Stay hydrated.  Traveling in general can be dehydrating and warmer climates only exacerbate that.  Carry a water bottle with you and drink throughout the day.

·         Think of the 80/20 rule-if 80% of your overall diet is pretty healthy, it’s fine that 20% consists of higher calorie or “fun foods”.

Eating is all about balance-meeting your nutrient needs while including items that you really enjoy.  You can “recover” from an unhealthy day by getting on track the next day-eating meals that include all the food groups and being physically active.  Have questions?  Make an appointment with one of the dietitians at Student Health by going online or calling 919-681-9355.

Departments: 

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