January_WellnessNewsletter

January 2022
The Nutrition Edtition
BY YOUR CAMPUS DIETITIAN: CECILY MARTINEZ
Superfood:
Citrus Fruit
New Year, New Plate
Citrus fruits range from tart to sweet and are part of
the rue family. Some examples of citrus fruits include
oranges, tangerines, grapefruits, lemons, and limes.
These fruits are best known for their rich source of
antioxidants, like vitamin C, B vitamins, and dietary
fiber. Compared to other fruits and vegetables, citrus
fruits are unique in that they have a higher ratio of
soluble to insoluble fiber. Soluble fiber is known to help
lower cholesterol, improve gut health, and aid in
digestion.
The red, orange, and yellow pigments found in these
fruits are known as carotenoids, a class of
phytonutrients, that have been widely studied to
protect us from a variety of diseases. Enjoy citrus fruits
in smoothies, parfaits, salads, water, or just as they are!
This new year is a great opportunity to introduce
new foods to your dining plate! Instead of
removing foods from your diet, let’s focus on
setting simple goals on what you want to add to
your plate. It can be something as small as
beginning your day with protein or adding fruit to
a salad. Starting the new year is not about
removing your favorite foods, but rather
enhancing them!
Check out UChicago Dining's Wellness
Wednesday post on Instagram on January
26th and comment what you want to add to
your plate for a chance to win a college
cookbook!
FOOD HACK!
Want to keep your freshly cut apples
from turning brown? Toss them with a
little lemon, orange or grapefruit juice!
This month’s FYUL theme is immunity boost,
highlighting ingredients that are a good source of
antioxidants and help support immunity.
Antioxidants found in fruits and vegetables block
free radicals and boost the body’s immune
system. Check out this month's FYUL recipes in
the Dining Commons!

January 2022
Dining Hall Hack: Build a
Buddha Bowl
Choose a Grain Base
Fill the bottom of the bowl with a grain. Brown rice, quinoa,
farro, barley, polenta, or bulgur are great options.
Pile on the Veggies
Arrange an assortment of vegetables on top of the grain base,
such as cauliflower, carrots, broccoli, cabbage, spinach, sweet
potato, zucchini, and bell peppers. When prepping, keep all
the toppings bite-sized so they’re easy to eat with a fork or
spoon!
"You can customize your
buddha bowl from
numerous food stations.
The combinations are
endless!"
Pack the Protein
Fill the bowl with a protein like tofu, hard boiled eggs,
chickpeas, black beans, lentils, edamame, or tempeh.
Select a Dressing
The sauce you use will bring together all the flavors of the
bowl! A squeeze of lemon juice, tahini sauce, pesto sauce, and
salad dressings all make great buddha bowl options!
Add Finishing Touches
Add some tasty toppings to your bowl by sprinkling nuts,
seeds, or diced fruit (fresh or dried) to the bowl.

January 2022
GUEST
SPOTLIGHT
SUSTAINABILITY MANAGER:
AMREH HOPKINS
Sustainable Benefits of
Being Plant-Forward
"Plant-forward" is defined as a style
of cooking and eating that
emphasizes plant-based foods by
making it the most significant part
of the dish. Anyone can follow a
plant-forward diet by simply adding
more plants to their existing plate.
This is a great opportunity to add
more fruits, vegetables, whole
grains, and legumes to your dining
plate!
Did you know that eating more
plants can help your health and the
environment simultaneously?
Chartwells' sustainability manager,
Amreh Hopkins, had some great
insight on how we can positively
impact the environment with our
food choices!
"A plant-forward approach can
greatly reduce an individual's
carbon footprint", says Hopkins.
According to the UN's Food and
Agricultural Organization, meat and
dairy accounts for 14.5% of global
greenhouse gases. Choosing local
produce can also help reduce your
carbon footprint since
transportation is responsible for
29% of the total U.S greenhouse
gas emissions.
You can add more plant-based
foods to your diet by incorporating
them into your favorite dishes. For
example, add vegetable toppings to
pizza, peppers to omelets, and fruit
to desserts. Prioritizing whole grains
and highlighting plant proteins in
meals are some other approaches
to being plant-forward.
The Rooted Station
is our vegan station
that offers a variety
of cuisines and
highlights seasonal
produce!

January 2022
YOUR CAMPUS DIETITIAN
Email: diningdietitian@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 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