Nutrition Consultations

Meet with a Julie Tobias a Registered Dietician to discuss diet and eating habits. Julie earned her Bachelor degree in Food Science and Human Nutrition, and Masters Degree in Health Education and Promotion from the University of Missouri Columbia. She has been a practicing Registered Dietician for the past 12 years and specializes in weight management. Julie will design a plan with you to meet your individual goals. With her, you will learn to better manage a health condition, reach your healthy weight, or simply eat more nutritious foods to prevent disease and protect your health. 

Availability:
Individual consultations are available Monday, Wednesday and Friday.

Cost:
Students- $15 for initial visit, $10 follow-up sessions
UM Faculty and Staff- $25 for initial visit and $15 for each follow-up session
*Call 884-9441 for Package rates and Discounts!

To book an appointment, click here!

Click on a topic for more information!

Eating Out and Eating In

Eating Out

• Don’t arrive extremely hungry, or “save up” your calories for the restaurant, you might end up eating more than you need. Have a snack before if needed.
• Be mindful of unlimited chips, bread, etc; they are easy to overeat and you end up feeling full before dinner is served.
• Ask for sauces or dressings on the side so you control the amount you would like on your food. Try the lower-fat version if possible or do without it altogether.
• Serving sizes are typically much larger than needed. Look for half portions, or plan to split with someone, or order a to-go box ahead of time.
• If you consider dessert, plan on it as part of the meal (not after you’re already full), split it with someone or order it to take home.
• Monitor your alcohol intake. It is energy dense (7calories per gram) and it decreases your sense of fullness.
• Know that foods described as fried, creamed, or sautéed are made with butter and oil; foods described as grilled, baked, or steamed use very little.
• Limit the all-you-can-eat restaurants and buffets, the temptation to “eat your money’s worth” may be overwhelming.
• Practice mindful eating. Pay attention to your hunger and eat until you are comfortable (not full!). Enjoy every bite and savor the atmosphere.

Eating In

• When grocery shopping, plan your meals, snacks and food list ahead of time. Don’t shop when you’re hungry which may temp you to buy more than you wanted.
• Don’t be afraid to grocery shop for convenience foods such as frozen fruits or vegetables, frozen prepared balanced meals. Look for quick, easy and healthy recipes on the back of many foods.
• Stock your own shelves with the foods that are healthy for your body and mind. Don’t keep multiple bags/boxes of high-calorie, low-nutrient foods in your home, office or car. If you want to keep something in particular, buy individually packaged servings of those foods.
• Serve yourself a small portion at a time and go back for more if you are hungry. Use a smaller plate, bowl or cup if needed to make it easier to grab a smaller amount. It’s easier to get more than it is to put it back.
• To encourage mindful eating, have only 1 place for meals where that is all it is used for (not in front of the TV, in bed, etc).
• Again practice mindful eating. Pay attention to your hunger and eat until you are comfortable (not full!). Enjoy every bite and savor it.

Visit our Virtual Grocery Store

Grains
Grains are important sources of many nutrients, including dietary fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium). Grains are important in reducing your risk of GI disorders, cardiovascular disease (CVD), type 2 diabetes and some cancers.

Whole Grains
Look for whole wheat or whole grain such as barley, rye, oat, triticale, brown rice, bulgar: bread, bagel, dry ready-to-eat cereals, oatmeal, brown rice, whole wheat pasta, small roll. Look for “whole grain or whole wheat” high in the ingredient list. Make half of the grains you eat whole grains.

Refined Grains
couscous, tortillas, noodles, white bread, white rice, English muffin, grits, dry ready-to-eat cereals, hamburger bun, hot dog bun. Limit these refined grains.

Snacks
Look for those made with less sugar along with whole grains when possible: animal crackers, lite popcorn, graham crackers, Saltine®-type crackers, pretzels, baked chips, plain or lightly salted rice cakes

Others
These are higher fat or higher sugar refined grains: biscuit, cube corn bread, Ritz®-type butter crackers, cheese or peanut butter-filled crackers, squared brownie or cupcake unfrosted, glazed doughnut, sweet roll or Danish, other pastries, fruit pie, cookies, vanilla wafers, muffin, some granola bars

Fruits
Fruits are important sources of many nutrients including: vitamin C, fiber, potassium and folate. A diet rich in fruits and vegetables may decrease your risk for CVD, stroke, high blood pressure, type 2 diabetes and some cancers.

Fruits
apples, apricots, avocados, bananas, berries: strawberries, blueberries, raspberries, cherries; grapefruit, grapes, kiwi fruit, lemons, limes, mangoes, melons: cantaloupe, honeydew, watermelon; fruit cocktail, nectarines, oranges, peaches, pears, papaya, pineapple, plums, prunes, raisins, tangerines, any 100% fruit juice

Dairy
Dairy products are important sources of calcium, potassium, vitamin D, and protein; a diet rich in dairy products help build and maintain bone mass throughout the lifecycle.

Dairy Products
Look for skim or 1% milk, plain, low-fat yogurt and cheese (see lean and low-fat meat list); limit 2% or whole milk; full-fat yogurt with added sugar and high fat cheese

Veggies
Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate, vitamin A, vitamin E, and vitamin C. A diet rich in fruits and vegetables may decrease your risk for cardiovascular disease, stroke, high blood pressure, type 2 diabetes and some cancers.

Dark Green Vegetables
broccoli, collard greens, dark green leafy lettuce, kale, bok choy, mesclun, mustard greens, romaine lettuce, spinach, turnip greens, watercress

Starchy Vegetables
corn, green peas, lima beans (green), potatoes

Orange Vegetables
acorn squash, butternut squash, carrots, hubbard squash, pumpkin, sweet potatoes

Dry Beans and Peas
black, garbanzo, kidney, lima, navy, soy, white, pinto beans, black-eyed peas, lentils, split peas, tofu (bean curd made from soybeans)

Other Vegetables
Artichokes, asparagus, bean sprouts, beets, Brussels sprouts, cabbage, cauliflower, celery, cucumbers, eggplant, green beans, green or red peppers, iceberg (head) lettuce, mushrooms, okra, onions, parsnips, tomatoes, tomato juice, vegetable juice, turnips, wax beans, zucchini

Protein foods
Protein foods: meat, poultry, fish, dry beans and peas, eggs, nuts, and seeds provide many nutrients. These include protein, B vitamins, vitamin E, iron, zinc, and magnesium. Many animal sources contain saturated fat and cholesterol which may increase your risk of CVD. Fish nuts and seeds contain unsaturated fats which may lower your risk for CVD.

Lean Meats

• Poultry: white meat chicken or turkey, no skin
• Fish: haddock, cod, flounder, trout, herring, halibut, shellfish, water-packed tuna or salmon
• Beef: Select or Choice grades of round, sirloin, and flank steak; rib, chuck, or rump roast; T-bone, porterhouse, cubed steak; tenderloin; ground round
• Pork: lean pork, fresh or boiled ham
• Lamb: roast, chop, leg
• Veal: lean chop, roast
• Game: duck, venison, rabbit
• Cheese: fat-free cheese, low fat cottage cheese
• Beans: cooked beans, peas or lentils (see vegetable)
• Other: low fat deli meats, egg substitute, tofu

Medium Fat Meats

• Poultry: dark meat with skin, ground, fried
• Fish: any fried
• Beef: ground beef, meatloaf, corned beef, ribs
• Pork: top loin, chop, cutlet
• Lamb: rib roast, ground
• Veal: cutlet
• Cheese: feta, mozzarella, ricotta
• Other: egg including yolk

High Fat Meats

• Cheese: all regular cheeses
• Other: sausage such as pork, bratwurst, Polish, Italian, knockwurst, smoked; processed sandwich meats: bologna, pimento loaf, salami; hot dog; bacon; peanut butter

Fats and oils
Oils are high in calories and therefore you be eaten in small amounts; however are still important in your diet. Most of the fats should be unsaturated which contain some essential fatty acids and may lower your risk for CVD

Unsaturated
Oils: canola, olive, peanut, corn, safflower, soybean; nuts: almonds, cashews; peanuts; pecans, walnut halves; tub or spray margarine, mayonnaise, oil-based salad dressing

Saturated
Butter, shortening, cream, cream cheese, sour cream

Beverages

Water
So how much water do we really need, and why? Water is necessary for our survival: it maintains the physiological processes that occur in our body, it helps to regulate temperature, it cushions joints, it transports nutrients, it removes waste, etc. Not enough water leads to dehydration feeling like excessive thirst, weakness, lightheadedness and headache. On the other hand, too much water can reduce the sodium levels in your blood. This can cause too much water to enter into the cells which is very harmful and possibly even fatal.

So how much do we need? You may have heard that adults need eight 8-ounce glasses each day for optimal health. You may also be saying “I can’t drink that much!” Well as it turns out you may not need that much. The original recommendation came from the Food and Nutrition Board of the Institute of Medicine in the 1940’s saying that the average healthy adult needs about 1 milliliter of water per every calorie eaten, and much of this comes from the foods we eat. That’s right, about 2 liters per day with much of it coming from food! So drink a glass of water with your meals, and some between meals, and a little more if you are sweating during hot weather, activity or illness. Other fluids such as tea, coffee, and soda actually do count. Caffeine in those beverages doesn’t act as a diuretic unless it is present in very large doses (500mg or more). One more tip to become well-hydrated: the color of your urine should be a pale yellow, if it’s too dark you may need to grab that water glass!

Caffeinated beverages: Caffeine
Caffeine is the most widely used psychoactive substance. It is a CNS stimulant and found in coffee, tea, soda, energy drinks, medications and foods (natural and added).

• Maxwell House or Folgers: 160-200mg in 16oz
• Starbucks coffee: 330mg in 16oz
• Black or green tea: 60-100mg in 16oz
• Red Bull: 80mg in 8.3oz
• AMP, Full throttle, Monster: 150mg in 16oz
• Colas, Mountain Dew, Sunkist: 35-55mg in 12oz
• Clear sodas: 0mg

The time needed to eliminate ½ of caffeine consumed at one time (half-life) is 3-4 hrs for most healthy adults. You can develop a tolerance to caffeine where you feel you need larger doses to get the same effect. It typically takes 300-400mg taken 3 times/day, over 7 days to develop tolerance. At that point you no longer feel the “energy” and you experience withdrawal. In lower doses there are some benefits:

For under 200mg/day:

• Improves alertness and reaction time
• Improve performance of complex tasks and memory
• Improves physical performance
• Provides relief from headache
• Lowered risk of Parkinson’s disease
• Lowered risk of gallstones

In higher doses there are some detriments. For over 200mg/day:

• Anxiety, nervousness, upset stomach
• Sleep disturbances
• Decreased fertility and risk of miscarriage
• Does not improve performance when taken with alcohol
• Diuretic effect over 550mg

The most important thing to remember is caffeine does not eliminate the need for sleep: it only temporarily reduces the sensation of being tired!

Supplements

Although it’s true that vitamins and minerals are essential for life and many other food chemicals such as phytochemicals are needed to live to optimal health, taking in more through supplementation is not necessarily better. There is a risk for over-supplementing when taking pills, powders, liquids, etc. In some situations, too much of a certain nutrient may actually cause more harm. Keep in mind as well that the government does not regulate supplements like it does food and medication. It is up to the individual manufacturer to honestly test, produce and label their product. If you are considering a supplement, it’s best to talk to your physician about special needs you may have regarding your medical history. You also need to speak to him or her, as well as your pharmacist about possible medication interactions with the supplement. A dietitian can help you determine areas in your diet you may be lacking certain nutrients and the best nutrients to supplement.

The bottom line is best stated through the advice of the American Dietetic Association: first choose a variety of nutrient dense foods and consider supplements “when diets fail to deliver consistently adequate amounts of vitamins and minerals”. Our advice as well is to go with a well-respected manufacturer’s basic multivitamin and use it as a supplement to- not a replacement of- whole foods. Your mother (and Mother Nature!) would be proud!

Everything in Moderation

One way to balance your foods is by using a Plate-Method. Take a look at the graphic to the right. Use this as a model whenever you sit down to a meal: on 50% of your plate you should serve yourself fruits and/or veggies, on 25% of your plate you should serve yourself whole grains, and on 25% of your plate you should serve yourself foods that are good sources of protein. Fats are many times included in prepared foods such as dressing on your salad, olive oil for your bread, fat that is present naturally in cheese or hamburger meat. If one of your foods is higher in fats, balance the other side of your plate with lower-fat options. Most of us live in a part of this society where food is so easily accessible that we now have to stop ourselves from hunting and gathering, rather than work for ourselves to hunt or gather. Pre-packaged foods, fast food restaurants, and foods that are high in fat and sugar relative to the other nutrients they provide are more accessible and delivered in unnecessarily large amounts. Portion sizes have increased and there is evidence that people eat more simply because they are offered larger portions.

Some foods are marketed as healthy, low sugar, low fat, or fat-free, but you need to be aware of why you choose these foods. Is it because you feel you should, and that so-called “diet” products are healthier? (They aren’t always.) Or is it because you simply don’t miss the sugar or fat, you like the product’s taste, and you eat it within a balance of other sources of fats and carbohydrates.

Truly free yourself: don’t label yourself or your food as good or bad, let go of the hidden agendas that keep you dieting or counting calories. Food is just food- whether it is a fat, a carbohydrate, full of nutrients your body needs or not. Remember what this chapter is about: balance. You have heard the expression everything in moderation. Moderation is different for each individual and is found somewhere between: eating enough that you are not depriving yourself of the foods you like, and not eating so much that it leads to weight gain or replacing other necessary nutrients from other foods:

Deprivation leading to ........ Moderation ........ Excess leading to weight gain

a desire to overindulge or replacing other necessary nutrients
If you eat intuitively, mindfully and with your entire body’s needs in mind, you WILL get to the point where your eating will become balanced, varied in food groups and moderate portions, not because you have to but because you want to.

The Hunger and Satisfaction Scale
The way to use this scale is as follows: a number is designated to your level of hunger from # 1 starved to #4 slightly hungry. In the same way, a number is designated to your level of satiety (or fullness) from #7 starting to feel full to #10 stuffed. The purpose is to assign a number to your own feelings throughout the day and start to use internal control in making food choices. Hunger and Satisfaction Scale

1. Starved! I don’t care what or how much I eat!
2. Very hungry!
3. Hungry. I feel a physical sense of hunger → eat
4. Slightly hungry.  →  (Ideal)
5. Comfortable. Not hungry or full.  →  (Ideal)
6. Satisfied with the meal.  →  (Ideal)
7. Starting to get a feeling of fullness.
8. A little too full, feeling uncomfortable.
9. Way too full!
10. Stuffed! I couldn’t eat another bite!

The first thing we suggest you start doing right now is to become aware of when you are hungry, honor that feeling and eat when your body tells you it needs food. As you can see a number 3 represents the feeling of hunger. Let’s take a moment to discuss this. How would you describe that physical feeling of hunger for you? Would you describe it as a feeling of weakness, fatigue/tiredness, or even moody? If so, we suggest you are past the point of hunger, you may be at a number 2 or 1. A physical sense of hunger should feel like a burning or “growling” in your stomach. This happens as food moves through the intestinal system, is absorbed by the body, used as energy and over time, when the liver experiences a drop in the glycogen, or energy storage, level. This is your body’s way of saying “I need something to eat, please feed me very soon!” While using this scale, if you find that you don’t feel the sensation of hunger, you may be very out-of-touch with your body’s needs. You need to spend some time listening to and recognizing those needs. Most likely if you don’t feel the sensation of hunger it is because you have thrown off your body’s schedule by limiting or skipping meals, or by eating so often that you don’t allow your body to feel hunger. If this is the case, you should start by planning three basic meals about every 4-6 hours during your wake time, each including a protein and/or fat source and a carbohydrate source. Once you have started to feed your body regularly, you will start to feel hunger signals which will tell you specifically when you need nourishment. Keep track of this for a while until you get the feel for it. You will find that you need to eat a decent sized meal in the morning, noon and evening to keep you satisfied. You may need snacks between these times as well. Again, listen to your hunger cues to tell you when and how much you need.

The second thing we suggest you start doing (and you can’t do one without the other!) is to become aware of when you are satisfied, honor that feeling and stop when you are no longer hungry. This is very important so let us repeat that last part: stop eating when you are no longer hungry- not when you feel full. Take another look at the scale. How often do you stop eating when you get to a 7 or 8, or even 9 or 10. This is past the point at which your body has taken in enough food and you will store that extra food. Pay close attention during your meal, which may mean that you need to slow down or stop part of the way through and assess how satisfied you feel. It can be difficult to recognize a feeling of satisfaction at first (in other words, a level 5 or 6). We suggest you look for that moment that you no longer feel hungry and then…put the rest of the food away. Your body has eaten all the it needs for now and trust us, you will feel hungry again when you need more