March 2022
The Nutrition Edition
BY YOUR CAMPUS DIETITIAN: CECILY MARTINEZ
Superfood:
Tea
Tea is a popular beverage in the U.S., where almost half the
population consume it every day. All tea springs from a singular
plant species: Camellia sinensis. The leaves of the plant are
withered, oxidized, and dried to different levels to produce the
varying colors, flavors, and caffeine content present in the
different tea varieties. The four varieties of tea include black,
oolong, green, and white tea and the popularity of each type
varies by culture and location. In America, black tea is the most
popular. In contrast, green tea is more common than the other
varieties in Asia. In the unsweetened form, tea offers a flavorful
alternative to plain water.
All tea varieties contain polyphenols, an antioxidant found in
caffeinated and herbal teas. Polyphenols have been widely
studied to reduce the risk of certain diseases and cancers. During
processing, some of the polyphenols in tea are destroyed.
Therefore, tea powders, decaffeinated teas and bottled tea
drinks may not offer the same benefits. Research suggests that
green tea contains more antioxidants than most tea varieties.
Black, green, and oolong tea all contain caffeine. Black tea has
more caffeine than green tea. However, the caffeine content also
relates to the brewing process. The longer the tea steeps, the
greater the caffeine content. Caffeinated teas typically have less
caffeine than coffee and herbal teas are caffeine-free.
FOOD HACK!
Did you know you can sweeten your tea with
common kitchen food items? Try adding the
following to your tea to boost the flavor: citrus
fruits, berries, cinnamon, honey or milk.
March is National Nutrition Month and this campaign is a
time where we can highlight ways to make sustainable and
nourishing food choices! This year's theme is "Good Food,
Good Mood," which emphasizes food that supports brain
health. Here are a few tips on how you can nutritionally
support mental and physical brain health:
Hydration: Water directly impacts our energy levels, mood,
and cognitive function. Dehydration can cause headaches,
irritability, poor focus, and memory loss. Fluid needs do
vary, however, the U.S. National Academies of Sciences
determined that an adequate daily fluid intake is about 15.5
cups (3.7 liters) of fluids a day for men and 11.5 cups (2.7
liters) of fluids a day for women. Did you know food can
contribute to about 20% of total daily fluid intake and aid in
hydration? Foods with the most water content include fruit,
vegetables, broths, and soups.
Antioxidants: Antioxidants are beneficial compounds that
protect the body from free radicals. Studies have shown
that certain antioxidants, like flavonoids and polyphenols,
support cognitive function and overall brain health.
Antioxidants are commonly found in fruit, vegetables, tea,
coffee, dark chocolate, nuts, and seeds.
Dietary Fiber: Dietary fiber — found mainly in fruits,
vegetables, whole grains, and legumes — helps maintain
blood sugar levels and contribute to long-lasting energy. It is
recommended to have 25-30 grams of fiber per day.
Sleep On It: Sleep can greatly influence food cravings and
appetite. During sleep deprivation, the hunger hormone
increases while the appetite suppressing hormone
decreases. This fluctuation in hormone production leads to
increased appetite and sugar cravings. Sleep deprivation
can start as early as getting less than 7 hours of sleep. Get
your beauty sleep!
Omega 3s': Fats are essential to the nervous system.
Unsaturated (healthy) fats help support brain function and
aid the production of neurotransmitters. Fatty fish, nuts,
seeds, and plant oils are good sources of omega 3's.
 March 2022

Mindful Eating 101 How to practice mindful

eating:
In honor of this year's National Nutrition Month theme, "Good Food, Good Mood,"
I wanted to take this opportunity to highlight an eating practice, called mindful Prepare to eat and recognize how
eating, that has been widely studied to improve food satisfaction, boost mood, your emotions affect your food
and promote a healthy relationship with food. Mindfulness means focusing on the choices.
Take a few breaths and sit
present and bringing full attention and awareness to one’s experience, in the
comfortably before eating.
moment, without judgment. Mindful eating also helps us become aware of our
Notice the colors, textures, smells,
thoughts, feelings, and physical sensations related to eating and reconnecting us taste, and the amount of food on
with our body's hunger and satiety signals. According to a U.S.D.A. 2011 report, your plate.
the average American spends two-and-a-half hours a day eating, but are Chew each bite thoroughly and think
distracted by something else more than half the time. People are often working, about how the food makes you feel.
driving, watching television, or on their phones while eating. Being occupied with Eat slowly and enjoy the flavors of
other activities while eating often causes a lack of awareness of what is being the food. Not rushing meals can aid
in digestion.
consumed, known as "mindless eating." This form of eating consequently leads to
Stop eating when full. It takes about
unknowingly eating past fullness.
20 minutes for the brain recognize
you are full — another reason to eat
Research shows many health benefits of practicing mindful eating, including being slowly.
more in touch with hunger and satiety cues, feeling better about eating, and Make eating a separate activity.
reduction in some aspects of disordered eating. Mindful eating is not about being Eliminate distractions by putting
perfect nor is it a diet. It is also not about following restrictive food rules, eating down the phone and turning off the
the right foods, or eliminating your favorite foods from your diet. Rather, it’s about TV.
honoring your hunger cues and food cravings, while also being present as you
Mindful eating is a powerful tool to
prepare and eat your food. This approach allows us to enjoy the foods we eat
regain control of your food and
without judgment, anxiety, guilt, or stress. eating habits; however, it can take
practice. Try to eat more slowly,
chew thoroughly, remove
distractions, and stop eating when
you’re full.
 March 2022

YOUR CAMPUS DIETITAN

Email:

dining-dietitian@uchicago.edu

Cecily Martinez, MS, RD, LDN

Cecily encourages students to explore the endless possibilities food has to offer. She believes
food should not only be nourishing, but enjoyable. At the University of Chicago, Cecily's role is to
provide nutrition education and help students feel confident in their food choices while
navigating the Dining Commons. She also serves as a student advocate and a contact person for
students with food allergies and special diets. Cecily is a registered dietitian nutritionist with a
bachelor's and master's degree in nutrition and dietetics. She is also ServSafe and ANSI Allergen
Certified. Cecily is available to assist you with any nutrition-related questions you may have.
Please contact Cecily at dining-dietitian@uchicago.edu

INDIVIDUALIZED NUTRITION COUNSELING

UChicago Dining provides complimentary nutrition, dietary, and allergy-related food

counseling so all UChicago students can meet
their food goals and eat with peace of mind.

Some of the areas UChicago students have

access to individualized care include:
Healthy and Mindful Eating
Nutrition and Fitness
Vegetarian and Vegan Nutrition