Wendy Baier & Melissa Grindle

University of Maryland,

College Park

Dietetic Interns

November 2012

Table of Contents

1. Meet the Interns

2. Wellness Walls

- Week 1: A Healthy Thanksgiving

- Week 2: Soup’s On!

3. Table Tents

- May

o Eat Right to Boost Brain Power

o Salads don’t have to be Boring!

- June

o Strong Bones, Strong Body

o Fruits and Veggies are Everywhere!

- July

o Drink Up!

o Make Healthy Choices at Summer Picnics

4. Dining Services Website Nutrition Articles

- May: Fun Summer Fitness

- June: Summer Treats Done Right

5. Chemical In-Service

6. Intern Reflection

Meet the Interns

WENDY BAIER

Hometown: Essex, CT

Undergraduate Studies:

BS in Nutritional Sciences from

The University of Connecticut

Hobbies: Painting, Volleyball,

Hiking, and Kayaking

MELISSA GRINDLE

Hometown: Mt. Pleasant, PA

Undergraduate Studies: BS in

the Nutritional Sciences and

Minor in Health Policy and

Administration from Penn State

Hobbies: Running, teaching

fitness classes, cooking, and

baking

Wellness Wall 1:

A Healthy Thanksgiving

Ejercicio en el Día de Acción de Gracias!

1 pound green beans, trimmed

1 libra frijoles verdes, recortadas

1 tablespoon extra-virgin olive oil 1 cucharada aceite de oliva extra virgen

1 ½ tablespoon parsley 1 ½ cucharada de perejil

1 tablespoon garlic powder 1 cucharada de ajo en polvo

½ teaspoon salt

½ cucharadita de sal

Pepper to taste Pimienta al gusto

1. Steam green beans for 4 to 5 minutes.

Ponga al vapor los frijoles verdes durante 4 a 5 minutos.

2. Toss green beans with olive oil. Season with garlic powder, salt, and

pepper. Top with parsley.

Mezcle los frijoles verdes con aceite de oliva. Condimentar con ajo en polvo,

sal y pimienta. Cubrir con perejil.

3. Serve and enjoy!

Servir y disfrutar

Intercambios Saludable de Acción de Gracias

INSTEAD OF: En lugar de:

USE: Utilice:

White Roll pan blanco

Whole Wheat Roll pan de trigo

Milk in Mashed Potatoes leche en el puré de papas.

Chicken Broth in Mashed Potatoes caldo de pollo en el puré de papas.

Pecan Pie pastel de nuez

Apple Pie pastel de manzana

Fruit – Baked Apples

Frutas – Manzanas al Horno

Vegetable– Green Beans

Vegetales – Frijoles Verdes

Dairy – Cheese

Lácteo – Queso

Grain – Stuffing

Granos – Relleno

Protein – Turkey

Proteína – Pavo

Wellness Wall 2:

Soup’s On!

1 pound 93%-lean ground beef (1 libra 93% carne de res molida)

1 large red bell pepper, chopped (1 pimiento rojo grande, picado)

1 large onion, chopped (1 cebolla grande picada)

6 cloves garlic, chopped (6 dientes de ajo, picados)

1 tablespoon chili powder (1 cucharada de chile en polvo)

2 teaspoons ground cumin (2 cucharaditas de comino molido)

1/4 teaspoon cayenne pepper, or to taste (1/4 cucharadita de pimienta de cayena, o

al gusto)

1 16-ounce jar green salsa, (1 frasco de 16-oz de salsa verde, salsa enchilada

green enchilada sauce or taco sauce verde o salsa para tacos)

1/4 cup water (1/4 taza de agua)

1 15-ounce can pinto or kidney beans, rinsed (1 lata de 15 onzas de frijoles pintos,

enjuagados)

1. Cook beef, bell pepper and onion in a large saucepan over medium heat, crumbling

the meat with a wooden spoon, until the meat is browned, 8 to 10 minutes (Cocine la

carne, el pimiento y la cebolla en una cacerola grande a fuego medio, se desmorona la

carne con una cuchara de madera, hasta que la carne esté dorada, por 8 a 10 minutos)

2. Add garlic, chili powder, cumin and cayenne; cook until fragrant, about 15 seconds

(Agregue el ajo, el chile en polvo, comino y pimienta y cocine hasta que estén

fragantes, por unos 15 segundos)

3. Stir in salsa (or sauce) and water; bring to a simmer. (agregue la salsa (o salsa) y el

agua, mantener a fuego lento.)

4. Reduce heat to medium-low, cover and cook, stirring occasionally, until the

vegetables are tender, 10 to 15 minutes. (Reduce el fuego a medio-bajo, tape y cocine,

revolviendo ocasionalmente, hasta que las verduras estén tiernas, de 10 a 15 minutos.)

5. Stir in beans and cook until heated through, about 1 minute (Agregue los frijoles y

cocine hasta que esté caliente, aproximadamente 1 minuto)

INSTEAD OF:

En lugar de:

TRY:

Probar:

Cheddar Broccoli Soup sopa de brócoli con queso

Chicken Noodle Soup sopa de Pollo con fideos

New England Clam Chowder sopa de almejas

Tomato Soup sopa de tomate

Potato Bacon Soup sopa de papa con tocino

Minestrone Menestron

Cambiando por sopas saludables

Broth (Caldo) Stock (Stock) Tomatoes

(Tomates) Milk (Leche)

Beans (Frijoles) Peas (Guisantes) Chicken (Pollo) Turkey (Pavo) Seafood

(Mariscos) Beef (Carne)

Carrots (Zanhorias)

Celery (Apio) Corn (Maiz) Potatoes (Papas)

Green Beans (Frijoles Verdes)

Onion (Cebolla)

1. Sauté your vegetables (Rehogar las verduras) 2. Cook your meat (Cocine la carne) 3. Add your base to the rest and simmer on medium heat

(Añadir la base al resto y dejar cocer a fuego medio)

Choose low sodium bases (Elegir bases de bajo contenido en sodio)

Add lots of veggies (Agregue muchas verduras)

Pick lean meat or beans (Elija carnes magras o frijoles)

Add herbs and spices instead of salt (Añadir hierbas y especias en lugar de sal)

Sopa hecha en casa

What you need (lo que usted necesita):

Sneakers (zapatillas) Place to walk or run (un lugar para

caminar o correr)

Where to start (Por dónde empezar):

Aim for 15 to 20 minutes (objetivo durante 15 a 20 minutos)

Try walking the whole time (trate de caminar todo el tiempo)

If you want to try running (Si desea intentar correr): o Try alternating running and walking

(Trate de alternar correrriendo y caminando) o Try 1 minute of walking then 1 minute of running

(intentar 1 minuto caminando luego 1 minuto corriendo)

o Do this until you feel you run the entire 15 minutes (Haga esto hasta que pueda correr los 15 minutos)

Add more time as you get stronger (añadir más tiempo a medida que se hacen más fuertes)

Benefits of Running and Walking (Beneficios de corer y caminar)

Walking is easy on the knees and joints Caminar relaja las rodillas y las articulaciones

Both are good for bone health Ambos son buenos para la salud ósea

Both provide stress relief Ambos alivian el estrés

Both help with weight control ayudar a controlar el peso

Cómo iniciar un programa de caminar o corer

Table Tents

Proper nutrition is

linked with enhanced

academic

performance.

Eat right during finals for

better outcomes!

Pack a snack to avoid

pre-exam hunger.

Make sure to eat 3

well rounded meals,

even when busy.

Think fruits,

vegetables, protein,

and healthy whole

grains to stay fuller

longer.

A typical salad may consist of a few

veggies, some dressing and cheese.

Nothing to write home about, right?

Add some spunk to your salad with

these suggestions and make a refreshing

meal as the weather warms up!

Reinvent your salad

with these

ingredients

to create a more

delicious and

nutritious meal.

Vegetables Mushrooms

Spinach Beets

Radishes Carrots Celery

Peppers Sprouts

Fruits Dried cranberries

Sliced oranges Raspberries Pineapple

Strawberries Pears

Nuts and Seeds Sliced Almonds

Pecans Walnuts

Sunflower Seeds Chia Seeds Flax Seeds

Meat and Beans Grilled Chicken

Shrimp Chickpeas

Kidney Beans Black Beans Navy Beans

Cheese Feta Cheese Goat Cheese

Cheddar

Table Tents – May 2013

STEP 1 Weight Bearing Exercise

Running

Playing Sports

Weight Lifting

Jump Roping

STEP 2 Foods High in Calcium

Milk

Yogurt

Cheese

Soy Milk

Rice Milk

A Step Process

Fruits and veggies are full of vitamins, minerals and fiber, which help you stay healthy, focused and active. You can enjoy these healthy foods in many ways. Fresh. Right now plums, cantaloupe, cherries, green beans, and tomatoes are all in season, so give them a try!

Dried. Fruit can cost more when it is out of season, so try dried fruit like cranberries, dates, apricots and raisins as a portable snack.

Canned. People have been canning for over 100 years. Peas, carrots, corn, and peaches are all great canned.

Frozen. Farmers freeze produce when it is fresh so no nutrients are lost. Try mangos, pineapples and strawberries in a smoothie or green beans, broccoli and carrots as a side dish.

Table Tents – June 2013

When exercising outside,

make sure to get 8 ounces of

water, or one cup, every 15

minutes.

If exercising or playing sports

for more than an hour

outside, you may want to

have a sports drink such as

Gatorade.

Drinking enough isn’t just

important during exercise.

Drinking water throughout

the day will help you perform

better!

Keep hydrated with water

Soccer

Frisbee

Tag

Volleyball

Fill up on fruits and veggies first

like salads, veggie sticks and fruit

platters.

Focus on enjoying the company

of friends and family, rather than

focusing on the food.

Bean Bag Toss

Crochet Bocce Ball Ladder Toss

Play Games

Table Tents – July 2013

Dining Services Website

Nutrition Articles

May 2013 Nutrition Article Melissa Grindle

Fun Summer Fitness

As the weather warms and finals end, the extra free time is great

for starting or continuing your fitness goals. With the warmer

weather come more opportunities for activity: think running

outdoors, summer sports teams, and swimming. The days are

longer, providing more daylight to spend outdoors enjoying the

fresh air. Here are a few ideas of ways to get and stay active this

summer:

1. Find a rec league

Did you play sports in high school? If so, a summer recreational sport league is a perfect way to

get back into it and feel the surge of competition that you once knew. Even if you’ve never

played, many sports leagues or facilities offer beginners skills training and beginner leagues.

Don’t be afraid to mix in with more experienced players! It’s all for fun anyways!

2. Run or walk outside.

This is such a simple and easily accessible form of activity. Plus, it offers time to catch up with a

friend, get some fresh air, or just clear your head. There are many online training schedules that

can help you start a walking or running program. One is called Couch 2 5K and Active.com has

many articles.

3. Swimming

Whether you find a local community pool or a gym has one that you can use, lap swimming is

great way to cool off and add the benefits of exercise to your day.

4. Outdoor Fitness Classes

So many outdoor boot camp type classes have popped up in last few years and it probably isn’t

hard to find one in your area. Prices do vary, but usually you have the benefit of working with a

personal trainer. Make sure to research the person leading the class before attending.

5. Bike Riding

Maybe you haven’t ridden a bike since you were a child or maybe

you’re on your bike between classes, either way, summer is an

excellent opportunity to explore the outdoors by bicycle. If you

don’t have a bike, there are many bike share programs that allow

you to rent a bike for a day or participate throughout the month.

May 2013 Nutrition Article Melissa Grindle

6. Hiking

Whether you are from Maryland or from out of state, most states offer the opportunity to go on

a hike. State parks have well maintained trails and will provide difficulty ratings. Trails.com

offers trail maps and a trail finder for the entire US.

7. Rollerblading

Rollerblading has been taken out of the skating rinks and on to the streets. Researchers have

found rollerblading as effective as running for exercise, but I’m sure many may find it much

more fun! Plan to invest in protective gear such as elbow pads and knees pads if you’re a

beginner, and wearing stretch pants can provide an extra layer of protection.

8. Beach Games

Thinking of just lying in the sand during your

summer vacation? Think again! Spice up your

beach time with a few games to get you moving.

Beach volleyball, paddle ball, Frisbee, tossing a

football, and even just walking in the water are

ways to add physical activity to your vacation.

Summer Treats Done Right

Summer is here. The sun is shining, school is out and the beach is beckoning. Higher

temperatures may put you in the mood for a cold, tasty treat, but can you satisfy that

craving without overindulging? There are plenty of options for the health conscious out

there, and here are some ways to navigate the summer.

If you are going out:

Choose frozen yogurt…over ice cream. (Pink Berry vs. Baskin Robins)

Both ice cream and frozen yogurt offer that cold creamy sensation, but frozen yogurt

flavors are typically lower in fat and calories for a greater portion. A small at Pink Berry is

140g, has an average of 159 calories and only 3 flavors have fat. On the other hand, a small

at Baskin Robins has 71g, an average of 160 calories and between 5-13g of fat. As you can

see, you can eat twice as much frozen yogurt than ice cream for the same amount of

calories

Another benefit of frozen yogurt is that it is usually self-serve. This means that you can

carefully portion what you actually want, rather than have an ice cream scooper dole out

what could be an inflated portion.

The self-serve aspect is also a double edge sword when it comes to toppings. If you load up

with fudge, candy bits and tons of nuts, your treat can quickly add up in the calorie

department. So be mindful when choosing toppings. There are usually many fresh fruit

options that are lower in calories and have vitamins and fiber.

If you are at the grocery store:

Choose a fruit bar…over an ice cream bar (Edy’s Fruit Bar vs. Good Humor Strawberry

Shortcake Bar)

If you are craving something on a stick, know that there are healthful options out there.

For example a fruit popsicle comes in around 80 calories, 0g fat, 19 g sugar and 25% of

your daily vitamin C. An ice cream bar is definitely heavier fare with 230 calories, 10g fat

(3.5g saturated fat), 17g sugar and 2 grams of protein with negligible amounts of vitamins.

The ice cream does have a small amount of protein and less sugar, but it has three times the

calories and 15% of your daily fat recommendation. Fruit bars and popsicles can be very

tasty and are light, so you can better manage your calories.

If you are making your own: Choose a smoothie…over a milkshake (Peach Mango Smoothie vs. Vanilla Milkshake)

There is no limit to what can go into a smoothie. It can include any fruits your like, you can

sneak in a vegetable or two, toss in protein powder, or even add fiber. For milkshakes,

some people may add a bit of fruit, but they typically don’t experience the same range as

smoothies. But even without all the extra fanfare, smoothies can taste great and still beat

out a milkshake, any day.

A typical homemade vanilla milk shake (ice cream, milk, ice,) has approximately 300

calories, no fiber, 20g fat (13g saturated fat), 10g protein and 45% of your daily calcium. A

mango-peach smoothie contains about 110 calories, 1.5g fat, 2.5g protein, 10% potassium,

14% vitamin A and 87% vitamin C.

The smoothie is much lighter and contains a higher level of vitamins. The calcium and

protein are definitely higher in the milkshake, but by adding milk, yogurt, protein powder

or supplements to your smoothie, you can make up the difference and still come in with

fewer calories.

This summer, when it’s hot and you just need something refreshing, keep these options in

mind so you can feel good about your choices, and enjoy some carefree summer fun.

Chemical Training

Used to remove lime scale in dish machines, coffee urns, and

steam tables. Se utiliza para eliminar la cal en dishmachines,

urnas de café, y las tablas de vapor.

Can be used on stainless steel items. Puede ser utilizado en

artículos de acero inoxidable

Contact with Eyes: Flush water for at least 15 minutes. Seek medical attention

immediately. Contacto con los ojos: Enjuague de agua durante al menos 15 minutos

Acudir inmediatamente al médico.

Contact with Skin: Flush water for at least 15 minutes. Seek medical attention

immediately. Contacto con la piel: Lavar agua durante al menos 15 minutos, busque

atención médica inmediatamente.

If Ingested: Drink 2 glasses of water or milk to dilute. Do not induce vomiting. Get

medical attention. Si Ingestión: Beber 2 vasos de agua o leche para diluir. No induzca

el vómito. Obtenga atención médica

If Inhaled: Move to fresh air. If breathing becomes difficult, call a physician.

Inhalación: Salir al aire libre. Si la respiración se dificulta, llame a un médico.

Burns / Quemaduras

Blindness / Ceguera

Reparatory Damage / Daños Reparadora

Do Not Swallow / No Trague

Wear gloves and goggles. Use guantes y

gafas protectoras

Do not mix with chlorine based products

No mezclar con productos a base de cloro

Reflection

Intern Reflection

While working at the University of Maryland College Park Dining Services, we

were given a variety of tasks to complete and different components of the

kitchen and operation to learn about. Our first task was to create and develop

three wellness walls to be displayed at the end of each week for the

employees. We enjoyed brainstorming exciting tips for the Thanksgiving

holiday, creating a handout on healthy soup, and teaching easy exercises.

Having Vicky help with our translations was extremely appreciated. We had to

design all of our materials with space to include the Spanish translations,

which was a new experience for both of us.

Another one of our projects was to create table tents for the months of May,

June, and July. Hydration, healthy picnics, and fresh fruits and vegetables

were just a few of the topics we featured. We were also asked to each write

an article for the Dining Services website. For both of these projects, we had

to consider our audience because many college students would be home on

break. In response, we tailored our materials to parents as well as the kids

staying at the university for summer camps.

When we were not working on the above projects, we met with various

members of the dining services staff, learning everything from ordering,

receiving, scheduling, and meal plan design. One morning we shadowed

Mario as he received that day’s shipment and prepared the list for the next

day. It was amazing to see how someone with twenty years’ experience in

this facility knew exact quantities to order. We also appreciated the staff’s

welcoming nature and the way they help each other,

going beyond their personal job description.

We accomplished a lot while interning at College Park

Dining Services and it was a great introduction to

food service.

Many Thanks, Wendy & Melissa