Nutrinews

U N I V E R S I T Y O F N O R T H F L O R I D A
NUTRINEWS
NUTRITION
PREVENTING
CHRONIC
DISEASES
PREVENTION
AND
RECOVERY
FOR
ATHLETES
SUPER
SALADS
Cranberry Salmon
Salad
VITAMIN D
AND
BONE HEALTH
SOY-BASED
FOODS VS.
CANCER?

TABLE OF CONTENTS
“ L U C K I S W H A T H A P P E N S W H E N
P R E P A R A T I O N M E E T S O P P U R T U N I T Y . ”
-Seneca
NUTRITION RESEARCH
Nutrition for Preventing Chronic Diseases
04
MYTH BUSTING
Do Soy-Based foods Cure Cancer? 10
LUNCH BOX
Cranberry Salmon Salad
14
SPORTS NUTRITION
Nutrition for Preventing and Recovery Among Athletes 17
MONTHLY HACKS
Tips to Decrease Diseases/ Illnesses
22
SPOTLIGHT
Meals on Wings and Chef Meghan 24
VITAMINS AND MINERALS
Link Between Vitamin D and Bone Health
26
MEET THE TEAM
Get To Know Our Staff!! 28

Nutrition Research
NUTRITION FOR THE PREVENTION OF
CHRONIC
DISEASES
By: Tavianna Brooks
Prevention measures are important
in decreasing the risk of developing
chronic disease. According to the
Centers for Disease Control and
Prevention (CDC), chronic disease is
a broad term that encompasses
conditions that last a year or more.
Requiring continuous medical
attention and/or limiting daily
living.1
Six out of ten Americans will develop
at least one chronic disease (CDC),
such as heart disease, stroke, or type 2
diabetes.2 However, lifestyle factors
like adequate nutrition are a
preventative measures to fight against
chronic disease.1,3 For example,
insufficient vitamin K impacts blood
coagulation, insufficient vitamin D
and/or calcium impacts bone
development and maintenance.4
4

To prevent chronic disease, the CDC urges
people to consume an array of colors in
their diet, such as dark leafy greens,
oranges, and tomatoes.5 A diet containing
whole grains, milk products, and various
protein sources is also important.5
Additionally, it's recommended to reduce
salt, sugar, saturated fats, and trans fats.5
Pasdar et al. conducted a cross-sectional
study that concluded dietary patterns rich
in fiber, vitamins, and polyphenols reduce
the atherosclerotic burden. This is “caused
by atherogenic lipoproteins, and thus
reduces the risk of cardiovascular
diseases”.6 Plant-based, Mediterranean,
and DASH diets are dietary patterns
associated with antioxidant and
inflammatory properties.6 Pasdar et al. also
noted that its cross-sectional design
“cannot show a causal relationship
between the dietary inflammatory index
and dyslipidemia.”6
5

A randomized control trial by
Podadero-Herreros et al.
investigated Mediterranean and lowfat
diets for the prevention and
development of chronic kidney
disease in patients with coronary
heart disease (and/or some patients
with type 2 diabetes).7 The
Mediterranean macronutrient
composition was 35% fat, 22%
MUFA, and less than 50%
carbohydrates. Versus the low-fat
diet, which had 28% fat, 12% MUFA,
and more than 55% carbohydrates.7
Kidney performance was assessed by
the estimated glomerular filtration
rate (eGFR).7 Although eGFR
decreased with both diets, the
Mediterranean diet intervention
resulted in a slower decrease
compared to the low-fat diet.7 There
were no significant differences in
non-diabetic patients; the effect was
mainly present in patients with an
already impaired eGFR.7
6
In a similar study, Jimenez-Torres et al.
investigated Mediterranean and low-fat diets to
prevent atherosclerosis.8 Results reveal that
patients in both diet interventions had reduced
plasma saturated fatty acid levels with little
difference.8 Compared to a low-fat diet, longterm
adherence to a Mediterranean diet rich in
extra virgin olive oil “was associated with
decreased atherosclerosis progression.”8 Both
diet interventions increased total plasma MUFA
levels, but “the Mediterranean diet produced a
higher increase in MUFA”.8 However, the lowfat
diet significantly increased total PUFAs
compared to the Mediterranean diet.8
Researchers noted that anti-inflammatory and
endothelial injuries decreased as a result of
these diets.8

A two-year randomized control trial
conducted in Finland by Ngandu et al.
aimed to prevent cognitive decline in a
vulnerable elderly population.9 Cognitive
screening, such as word-list memory
tasks, was performed throughout the
study.9 The nutritional intervention was a
diet with “10–20% of daily energy from
proteins, 25–35% daily energy from fat
[least amount from trans fatty acids and
saturated fats], 45–55% daily energy from
carbohydrates [emphasis on whole
grains], 25–35 g/day of dietary fiber,” salt,
and alcohol restriction.9
In addition to exercise, results show a 25-
150% increase in cognition for the
intervention group compared to the
control group.9 A meta-analysis of 104
studies by Kelly et al. identified that
higher potassium and vegetable intake
indicated a decreased risk of chronic
kidney disease.10 Another meta-analysis
study identified that whole grain intake
reduces risk of “coronary heart disease,
cardiovascular disease, and total cancer,
and mortality from all causes, respiratory
diseases, infectious diseases, diabetes,
and all non-cardiovascular diseases”11
References
1. Centers for Disease Control and Prevention. How You Can Prevent Chronic Diseases. CDC. Published October 26, 2023.
https://www.cdc.gov/chronicdisease/about/prevent/index.htm
2. Raghupathi W, Raghupathi V. An empirical study of chronic diseases in the United States: A visual analytics approach to public health. International
Journal of Environmental Research and Public Health. 2018;15(3):1-24. doi:https://doi.org/10.3390/ijerph15030431
3. CDC. About chronic diseases. Centers for Disease Control and Prevention. Published 2022. https://www.cdc.gov/chronicdisease/about/index.htm
4. Gropper SS. The Role of Nutrition in Chronic Disease. Nutrients. 2023;15(3):664. doi:https://doi.org/10.3390/nu15030664
5. Centers for Disease Control and Prevention. Healthy Eating for a Healthy Weight . CDC. Published 2019.
https://www.cdc.gov/healthyweight/healthy_eating/index.html
6. Pasdar Y, Moradi F, Cheshmeh S, et al. Major dietary patterns and dietary inflammatory index in relation to dyslipidemia using cross-sectional results from
the RaNCD cohort study. Scientific Reports. 2023;13(1):19075. doi:https://doi.org/10.1038/s41598-023-46447-8
7. Podadera-Herreros A, Alcala-Diaz JF, Gutierrez-Mariscal FM, et al. Long-term consumption of a mediterranean diet or a low-fat diet on kidney function in
coronary heart disease patients: The CORDIOPREV randomized controlled trial. Clinical Nutrition. 2022;41(2):552-559.
doi:https://doi.org/10.1016/j.clnu.2021.12.041
8. Jimenez-Torres J, Alcalá-Diaz JF, Torres-Peña JD, et al. Mediterranean Diet Reduces Atherosclerosis Progression in Coronary Heart Disease: An Analysis of
the CORDIOPREV Randomized Controlled Trial. Stroke. 2021;52(11):3440-3449. doi:https://doi.org/10.1161/strokeaha.120.033214
9. Ngandu T, Lehtisalo J, Solomon A, et al. A 2 year multidomain intervention of diet, exercise, cognitive training, and vascular risk monitoring versus control to
prevent cognitive decline in at-risk elderly people (FINGER): a randomised controlled trial. Lancet (London, England). 2015;385(9984):2255-2263.
doi:https://doi.org/10.1016/S0140-6736(15)60461-5
10. Kelly JT, Su G, Zhang L, et al. Modifiable Lifestyle Factors for Primary Prevention of CKD: A Systematic Review and Meta-Analysis. Journal of the American
Society of Nephrology : JASN. 2021;32(1):239-253. doi:https://doi.org/10.1681/ASN.2020030384
11. Aune D, Keum N, Giovannucci E, et al. Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality:
systematic review and dose-response meta-analysis of prospective studies. BMJ. 2016;353(2716):i2716. doi:https://doi.org/10.1136/bmj.i2716
7

March 2024
Myth Busting
Katherine Aljian
DO SOY-BASED
FOODS CAUSE
CANCER?
Addressing Soy Misconceptions,
Compositions, and Body Effects...
In recent years, soy-based foods have received a
bad rap in terms of healthy choices due to rumors
associating it with breast cancer.
Soy-based foods were believed to cause breast
cancer because they contain phytoestrogen, which
is similar to estrogen. (1)
Researchers have linked endogenous estrogen to
the development breast cancer. (1)
More specifically, studies were performed on rats,
which showed evidence that soy could cause cancer.
This study, however, proved to be invalid, since rats
process soy differently than humans. (2)
Soy: Misinterpreted
This misinterpretation resulted in soy-based
products getting a negative spotlight.
An analysis of soy composition and how it affects
the body will put these myths to rest.
10

WHAT IS SOY?
Soy contains many beneficial nutrients, such
as vitamin C and B, fiber, potassium,
magnesium, calcium, iron, and folate. (3,4)
Additionally, soy is high in protein and is
considered a complete protein that contains
nine amino acids that are imperative for
body function. (3) Depending on the soy
product, the health benefits may vary due to
the processing they endure.
“A complete protein that
contains nine amino acids
that are imperative
for body function”
Some soy products contain a lot of nutrients and
proteins. Fermented soy also contains bacteria that
can be beneficial for your gut microbiome.
Examples of fermented soy are miso and natto. Nonfermented
soy includes soy milk, tofu, soybeans,
edamame, soy cheese, and soy burgers. (3)
If you are wondering why soy sauce is not on the list,
it’s because it does not contain a lot of isoflavones
or protein; however, it's great for adding flavor. (3)
11

SOY CONCERNS:
CLARIFIED
On the
Impact
of
Isoflavones
and
Intake...
Isoflavones are the main reason why people stay
away from soy products. Isoflavones are
found in soy and are considered to be a type of
plant estrogen. (2) While high levels of estrogen
are linked to increased risk of breast cancer,
isoflavones block the innate estrogen. (2)
In Japan, a longitudinal study was conducted to
examine correlations between the
consumption of various types of soy and
mortality rates. The study found that fermented
soy products were correlated with a decrease in
cardiovascular disease in men. (5) Further
research Indicated a relationship between high
soy intake throughout life and reduced risk of
breast cancer. If you start eating soy later in life,
however, the benefits won’t be as impactful. (6)
Researchers looking into prostate cancer stated
that elevated consumption of soy milk can
reduce Works Cited the risk of prostate cancer. (7)
1. Nishio K, Niwa Y, Toyoshima H, et al. Consumption of soy foods and the risk of breast
cancer: Findings from the Japan Collaborative Cohort (JACC) study. Cancer Causes
& Control. 2007;18(8):801-808. doi:10.1007/pl00021778
2. Soy and cancer risk: Our expert’s advice. Information and Resources about Cancer: Breast,
Colon, Lung, Prostate, Skin. April 29, 2019. Accessed January 28, 2024.
https://www.cancer.org/cancer/latest-news/soy-and-cancer-risk-our-experts-advice.html.
3. Straight talk about soy. The Nutrition Source. February 2, 2023. Accessed January 28, 2024.
https://www.hsph.harvard.edu/nutritionsource/soy/.
4. Metropulos M. Soy: Types, benefits, and Nutrition. Medical News Today. June 23, 2023.
Accessed January 28, 2024. https://www.medicalnewstoday.com/articles/320472#typesand-uses.
The results of these studies also indicated that
soy has applicable and neutral effects with
decreasing hormonal cancers.
However, the researchers made it clear that
more testing should be done on soy and its
effects on the body.
While the results of the research show that soy
can be helpful in decreasing the likelihood
of hormonal cancer, soy would need to be
ingested at a high rate to see substantial effects
later in life. It was conclusive, however, that soy
does not cause breast cancer and that it is a
great source of proteins and vitamins. Although
more research on soy-based foods is needed, it
has been proven that soy can play a positive role
in preventing disease in the long term and
provide you with fiber and nutrients to help
maintain your health and boost energy levels.
5. Katagiri R, Sawada N, Goto A, et al. Association of soy and fermented soy product intake
with total and cause specific mortality: Prospective cohort study. BMJ. Published online
January 29, 2020:m34. doi:10.1136/bmj.m34
6. Zeratsky K. Truths and myths about the soy-breast cancer link. Mayo Clinic. December 7,
2022. Accessed January 28, 2024. https://www.mayoclinic.org/healthy-lifestyle/nutritionand-healthy-eating/expert-answers/soy-breast-cancer-risk/faq-20120377.
7. Jacobsen, B.K., Knutsen, S.F. & Fraser, G.E. Does high soy milk intake reduce prostate cancer
incidence? The Adventist Health Study (United States). Cancer Causes Control 9, 553–557
(1998). https://doi.org/10.1023/A:1008819500080
12

March 8th 2024
https://www.internationalwomensday.com/Theme#:~:text=The%20campaign%20th
eme%20for%20International,belonging%2C%20relevance%2C%20and%20empow
erment.

The Lunch Box
Cranberry Salmon
Salad
By: Jace Brown
Spring has returned and so has the old gold tide of pollen alongside it. If you’re looking for a meal doused
in color to match its flavor to celebrate the end of our fleeting winter or some extra vitamins to fight off
the pollen wave, cranberry salmon salad solves both dilemmas. It provides an intense pallet both to behold
and taste while incorporating fruit, vegetable, whole grain, and lean protein.
Ingredients:
Croutons:
2 slices of white bread
1 tablespoon of garlic powder
½ tablespoon of salt
3 oz of olive oil
2 oz of parmesan cheese
Salmon:
3 slices salmon filets
8 oz of cranberry sauce
2 oz olive oil
½ teaspoon of garlic powder
½ teaspoon of pepper
Salad:
7 oz romaine lettuce
½ a medium cucumber
½ a red onion
½ tablespoon of lemon juice
Recipe:
1. Crumble whole wheat bread on a pan. Season with garlic
powder, salt, olive oil and parmesan cheese
2. Bake bread un1l crunchy
3. Marinate salmon filets in cranberry sauce for 20 minutes.
(Sauce can be store bought or homemade)
4. Place 2 ounces of olive oil into a frying pan and add the
salmon. Cook until the fish is flaky.
5. Add garlic powder and pepper to the pan.
6. Mix romaine lettuce (7 oz) with homemade croutons,
cucumber, red onion, lemon juice, cooked salmon and
dressing of choice.
14

National Nutrition Month
Beyond
the
Table
https://www.eatright.org/national-nutrition-month

S P O R T S N U T R I T I O N
Nutrition
considerations
for injury
prevention and
recovery
among athletes
B Y A N D R E A B U T L E R
Nutrition considerations for injury prevention and
recovery among athletes It should go without saying that
participating in sports, either competitively or
recreationally, coincides with a high risk of an injury.1
Regardless of severity, injuries usually result in the athlete
being removed from participation.2 In combat sports,
athletes complete repetitive movements such as striking,
punching, and blocking.1 Recreational and some
competitive sports require athletes to increase their
muscular strength, endurance, and flexibility in efforts to
perform quick motions and react to the environment.
Therefore, injuries may follow during the training
period as athletes work towards a specific performance
goal. The most frequently injured body regions are the
head, neck, and upper and lower limbs, followed by
common tissue type injuries, ligaments, and joint
capsules. Nutrition plays a significant role in injury
prevention and enhancing the recovery process to
improve tissue healing. In addition, nutrition works to
prevent muscle loss and anabolic resistance to perfect the
physical well-being of an athlete.1 Specifically, this article
will examine the causative measures of injuries for aquatic
sports, such as water polo and windsurfing to increase
safety management.
Specifically, this article will examine the causative
measures of injuries for aquatic sports, such as water
polo and windsurfing to increase safety management.In
addition, discuss nutrition considerations for
preventing and healing injuries relating to both aquatic
sports and the art of ballet. To begin with, there has
been little to no examination in solving the issue of
injuries in water polo matches.3 According to De
Castro-Maqueda and Amar-Cantos, some systematic
reviews have provided insufficient data in preventing
injuries in water polo matches because very little
research has been done to assess the player’s perception
of what causes these injuries.
Therefore, the two researchers conducted a
quantitative research design sending out 487 individual
online questionnaires to local and professional water
polo players across Europe. 202 participants were
women, and 285 participants were men ages 18-45.
About 98% of the participants competed on a local
level while 7% of the participants were considered
international champions. This study aimed to discover
risk factors, common forms of injury, equipment use,
and the player’s perception on current injury
nomadic | 24
prevention programs. 17

This study aimed to discover risk factors, common
forms of injury, equipment use, and the player’s
perception on current injury prevention programs.
From the results of the questionnaire, the reports were
as follows: 98% of the participants reported shoulder
pain in the past month, 56% reported groin pain in the
past month, 24% reported a bone fracture, 4% reported
suffering from hypothermia at one point during the
activity.Only 2% of the participants reported no
injuries since playing water polo.
Other researchers have similar findings that
frequent areas of injuries in water polo matches include
the shoulder, hip, eye, knee, teeth, and had a high risk
of hypothermia. In response to the protective measure
observed during the occurrence of injury, 52% of
participants reported they wear protective gear, 38% of
participants reported to only wear partial equipment,
and 10% of participants reported to never wear
protective gear. In response to current preventative
programs, 13% of participants reported that the safety
management were effective, 62% said they were
satisfactory, and 9% reported the preventative
measures needs improvement. One area of
improvement being the quality of protective
equipment, which may be a reason why 10% of
participants do not wear their gear. However, the
correlation between injury and inadequate equipment
is minor considering 253 participants continue to wear
their gear and only 49 participants do not.
Overall, aquatic sports lack an abundance of
protection only needing a cap, mouthguard, and
goggles. Compared to field sports that require a helmet,
knee and shoulder pads, hand covers, and proper
shoes. Therefore, with more areas unprotected the
frequency of injury increases in those respective places.
De Castro-Maqueda and Amar-Cantos suggested that
the Ministry of Sports should engage in research to
identify areas of equipment advancement in water
polo. Thus, reducing injuries and side effects to the
players.3 Similarly, prevention strategies for injuries
related to recreational windsurfing have not been safely
or adequately managed.4 As such, Chun-Cheung Woo
developed a narrative review to identify any current
prevention programs.
18

Overall, aquatic sports lack an abundance of protection
only needing a cap, mouthguard, and goggles.
Compared to field sports that require a helmet, knee
and shoulder pads, hand covers, and proper shoes.
Therefore, with more areas unprotected the frequency
of injury increases in those respective places. De
Castro-Maqueda and Amar-Cantos suggested that the
Ministry of Sports should engage in research to
identify areas of equipment advancement in water
polo. Thus, reducing injuries and side effects to the
players.3 Similarly, prevention strategies for injuries
related to recreational windsurfing have not been safely
or adequately managed.4 As such, Chun-Cheung Woo
developed a narrative review to identify any current
prevention programs. In addition, provide clinicians
with a practical layout of evidence supporting a holistic
approach that may be more effective in reducing the
prevalence of injuries. The researchers analyzed 37
primary articles, some of which provided feedback on
how coaches and athletes can increase windsurfing
injury prevention. Most of the studies emphasized
wearing equipment properly and educating new
athletes or retraining current athletes on the
consequences of injuries.
In addition, teach self-rescuing techniques and
modify potential risk-taking behaviors that may lead to
unnecessary accidents. For instance, going over basic
sailing, racing, and windsailing rules before each
training session. Furthermore, Chun-Cheung Woo
analyzed a common thread of sports nutrition
considerations as a primary prevention method. A
primary prevention was defined as utilizing sportsspecific
strategies before an accident occurs. For
example, implementing sports nutrition screenings to
identify athletes with energy deficits, electrolyte
imbalances, and alcohol consumption. The last being a
safety hazard for the individual and team as a whole. A
nutrition consideration that was deemed usual practice
was to prevent dehydration and overhydration by
monitoring fluid and electrolyte replacement. Lastly,
another primary prevention was to prescribe
personalized exercising conditioning and identify
errors in training techniques. Thus, prevent training
related injuries, overtraining, and any adverse effects
related to building muscle strength and endurance.
19

This was known as the tertiary injury prevention which marked interventions athletes can undertake after their
accident occurred. For example, a common intervention was rehabilitation to prevent disabilities from the
athlete’s injury and minimize the likelihood of a reinjury. While all of the existing preventions could decrease the
risk of injury the data on this potential shift is subjective. Most of the articles the researchers investigated had
conducted retrospective survey studies or descriptive studies based on expert opinion and beliefs from the
participants. However, ChunCheung Woo suggested that eight injury prevention strategies be analyzed for
future use in the sports nutrition field to lower the chance of injuries and help athletes properly heal from
injuries. Some of the strategies are as follows: preparticipation screening, sports behavior modifications,
enforcement of protective gear, and sports nutrition considerations.4 Lastly, professional ballet is where
athleticism intersects with art creating a different set of nutrition requirements compared to aquatic sports for
optimal performance.5
Performance can be enhanced with proper nutritional care and consideration; however, just as easily be
weakened without sufficient nutrients. According to Wright and Colin, the role of nutrition to prevent injury
among ballet dancers correlates with symptoms of the female athlete triad. These symptoms consist of low bone
mineral density, low energy availability and/or disordered eating, and amenorrhea. As the nature of the
professional ballet realm presses the desire for dancers to be thin and highly trained, the risk of injury increases as
symptoms of the female athlete triad progress. Stress fractures may be the result of low iron, calcium, and vitamin
D intake which could naturally connect to low energy intake as ballet dancers consume few micronutrients to
obtain a low body weight.
On the other hand, there are studies that demonstrate the notion that weight-bearing exercise like ballet holds
significance in improving bone density because it slows bone loss. However, if proper training techniques and
adequate nutrition intake are not taken into consideration, the exercise may have a negative impact instead of
positive for bone health. Therefore, nutrition recommendations for ballet dancers include a focus on adding
foods rich in calcium, iron, and vitamin D. Another strong emphasis should be meeting individual energy needs
based on the training demands of ballet; ultimately, decreasing the likelihood of malnutrition as a result of
prolonged energy deficiency. Furthermore, ensuring the dancers are properly hydrated before, during, and after
exercise.
20

Lastly, choosing high quality, whole-food sources
rich in fiber and omega-3 fatty acids will ensure a
nutrient-dense diet to allow the dancers to perform
without risk of injury or affecting their health. To
prevent performance injuries and delayed recovery
time, studies suggest that interventions such as
nutrition education workshops and lectures be a
standard part of ballet training. One study the
researchers analyzed determined that an education
series of three lectures to adolescent dancers
increased nutrition knowledge about the female
athlete triad and self-efficacy.5 As such, nutrition
interventions and programs should become a
component of standard care practice during athlete
training sessions to prevent injuries and improve
time spent in the rehabilitation process.2 Overall,
nutrition is essential in injury prevention and
recovery to ensure athletes are meeting their
individual needs and reach optimal performance
without negatively affecting their health.2 So while
injuries are often forthcoming in sports, it does not
have to be part of every athlete’s narrative.
References
1. Turnagöl HH, Koşar ŞN, Güzel Y, Aktitiz S, Atakan MM. Nutritional Considerations for Injury Prevention and Recovery in Combat Sports. Nutrients. 2021;14(1):53-. doi:10.3390/nu14010053
2. Smith-Ryan AE, Hirsch KR, Saylor HE, Gould LM, Blue MNM. Nutritional Considerations and Strategies to Facilitate Injury Recovery and Rehabilitation. Journal of athletic training. 2020;55(9):918-930.
doi:10.4085/1062-6050-550-19
3. De Castro-Maqueda G, Amar-Cantos FE. Preventing Injuries Among Water Polo Players: A quantitative Survey. Journal of Physical Education and Sport. 2019;19:1496-1501. doi:10.7752/jpes.2019.s4216 4. Woo CC.
Recreational windsurfing-related acute injuries: a narrative review. Part 2: injury prevention and a proposal for a set of potential prevention strategies with a holistic approach. Journal of the Canadian Chiropractic
Association. 2023;67(2):159-174. 5. Wright L, Colin C. The Role of Nutrition in Injury Prevention Among Ballet Dancers. In: Perspectives in Performing Arts Medicine Practice. Springer International Publishing;
2020:311-319. doi:10.1007/978-3-030-37480-8_19 21

MONTHLY HACKS
NUTRITION TIPS TO DECREASE THE RISK OF
DISEASES AND CHRONIC ILLNESSES
Written By: Sophia Harris
One of the components that make up a healthy lifestyle is a nutritious eating pattern. But
what types of nutrients keep the body healthy? Fiber is necessary to prevent the development of
diseases, as it controls blood sugar levels and lowers cholesterol levels.1 High blood sugar levels
can cause cardiovascular disease, nerve damage, kidney damage, bone and joint problems,
teeth and gum infections, etc.,2 while high levels of cholesterol can lead to heart attacks and
stroke.3 To get more fiber into your diet eat more fruits, vegetables, whole grains, legumes, nuts,
and seeds. You can eat raw vegetables as a snack, eat whole grains like oatmeal or bulgur for
breakfast; add berries, pumpkin seeds, or almonds to your breakfast; add lentils or beans to your
salad, and add fruit to your meals or enjoy it as dessert.1 Calcium and Vitamin D help lower the
risk of getting diseases. Both are needed to keep bones and teeth strong and help prevent the
advancement of osteoporosis.1,4 Osteoporosis is when the bones become very weak and brittle
and cause bones to break.5 Fortified dairy and non-dairy drinks like milk, soy milk, and 100%
orange juice are high in calcium and Vitamin D. Foods like soy yogurt and whole grain cereals are
also fortified with both calcium and Vitamin D. Spinach, collard greens, bok choy, mushrooms,
and taro root are high in both nutrients as well. If that doesn’t suit your taste, you can also reach
for a packet of salmon or a can of sardines, preferably with bones as they have more calcium
than deboned ones.1
Potassium is another note-worthy nutrient to maintain one’s health. Potassium helps the kidneys,
heart, muscles, and nerves work smoothly. When the body doesn’t have enough potassium blood
pressure increases, calcium stored in the bones is exhausted, and you have a higher risk of kidney
stones.1 High blood pressure can damage arteries and can lead to heart disease, heart attacks,
heart failure, and stroke.6 Eating beet greens, lima beans, swiss chard, and bananas can bump up
your potassium levels. Drinks like 100% prune juice, 100% pomegranate juice, 100% orange juice,
and other dairy products add more potassium to your diet.1 Reducing added sugars that you eat
can delay the development of diseases. Eating too much added sugar can lead to obesity, type 2
diabetes, and heart disease. Ingredients like cane juice, corn syrup, dextrose, fructose, table sugar,
maple syrup, and honey are all considered added sugars. To cut back on added sugars, drink water
in place of sugary drinks. You can add more flavor to your water by adding lime, lemon, and
cucumber. Add fruit to your cereal or yogurt to make it sweeter. Pick low-fat/fat-free/unsweetened
dairy/non-dairy milk for your coffee or go for black coffee. Make it a habit to look at the nutrition
label of your food to keep track of the added sugars you are eating.1
22

Replace saturated fats with unsaturated fats to protect your heart and promote stable blood
cholesterol levels, reduce inflammation, and regulate your heart rhythm.7 Replace whole milk
with low-fat yogurt and an avocado for your smoothies, sprinkle some nuts or seeds onto your
salad in place of cheese, and eat more beans and seafood instead of red meats as your protein
source. Reach for canola, corn, olive, peanut, safflower, soybean, or sunflower oil instead of
butter or margarine. You can also replace full-fat milk and cheeses with low-fat and fat-free
versions.1 Cutting down on sodium also prevents contracting diseases as you get older. Too
much sodium can lead to high blood pressure, heart attack, and stroke. You can add flavor to
your dishes with lemon juice, no-salt spice blends, and fresh herbs instead of salt. Enjoy high
sodium-processed and prepackaged food less often and eat more fresh and frozen foods without
adding salt.1
The last bit of advice I can give to maintain optimal health would be to make sure your plate is as
colorful as possible. Fruits, vegetables, and fresh herbs are packed with vitamins, minerals, and
fiber that can help preserve your health. Add more color to your meals by adding fresh herbs to
your salad and pasta. Make pasta sauce at home with fresh/canned tomatoes, herbs, and spices.
You can chop up your favorite vegetables and add them to a stew or omelet. Adding your
favorite fruit to some yogurt can also add more nutritional value to your snack.1 Hopefully these
tips help you learn more about sustaining your health and finding ways to add these nutrients to
your diet.
References
1. Center for Disease Control and Prevention writer. Healthy Eating Tips. Center for Disease Control and Prevention website.
Reviewed July 11, 2022. Accessed January 10, 2024. https://www.cdc.gov/nccdphp/dnpao/features/healthy-eating-tips/index.html
2. Mayo Clinic writer. Hyperglycemia in diabetes. Mayo Clinic website. Accessed January 10, 2024.
https://www.mayoclinic.org/diseases-conditions/hyperglycemia/symptomscauses/syc-20373631 3. Mayo Clinic writer. High
cholesterol. Mayo Clinic website. Accessed January 10, 2024. https://www.mayoclinic.org/diseases-conditions/high-bloodcholesterol/symptomscauses/syc-20350800
4. NHS Health Scotland writer(s). Health benefits of eating well. NHS Inform website.
Updated January 4, 2023. Accessed January 22, 2024. https://www.nhsinform.scot/healthy-living/food-and-nutrition/eatingwell/healthbenefits-of-eatingwell/#:~:text=A%20healthy%20diet%20rich%20in,saturated%20fats%20in%20your%20
diet. 5. Mayo
Clinic writer. Osteoporosis. Mayo Clinic website. Published September 7, 2023. Accessed January 22, 2024.
https://www.mayoclinic.org/diseasesconditions/osteoporosis/symptoms-causes/syc-20351968 6. Centers for Disease Control and
Prevention writers. High Blood Pressure Symptoms and Causes. Centers for Disease Control and Prevention website. Reviewed May
18, 2021. Accessed January 23, 2024. https://www.cdc.gov/bloodpressure/about.htm#:~:text=High%20blood%20pressure%20c
an%20cause,movement%2C%20and%20other%20basic%20activities. 7. Harvard School of Public Health writers. Types of Fat.
Harvard School of Public Health website. Accessed January 23, 2024. https://www.hsph.harvard.edu/nutritionsource/whatshouldyou-eat/fats-and-cholesterol/types-offat/#:~:text=Unsaturated%20fats%2C%20which%20are%20liquid,number%20of%20oth
er%20beneficial%20roles.
23

MEALS ON WINGS
CHEF MEGHAN NIEMCZYK
Interviewers: Julianna Gilbert and Kaley Morrissey
P h o t o g r a p h y : M a r y E l i z a b e t h H a y e s
H o w m a n y y e a r s h a v e
y o u b e e n i n t h e f i e l d o f
n u t r t i o n ?
My background is actually as a chef. I did undergrad at
UF and then I went to culinary school in New York. I
worked in restaurants for many years and then came back
to UNF and started working in research. This was when I
started thinking about furthering my education. I knew I
wanted to focus on nutrition and dietetics, but I still had to
work, so I got a master's in public health. Dr. Wright and
Dr. Ross were the ones that started the Meals on Wings
program, and I joined them as the
chef educator for MOW. I am currently finishing my
doctorate in public health with a focus on food insecurity.
W h a t b r o u g h t y o u h e r e
t o U N F ?
I was a chef for many years, and I had my own catering
business but had small children at the time. It was hard to
balance since both were demanding because of this I
decided to take a break from the culinary world and come
work at UNF. I ended up at the Brooks College of Health
in the PT department on a research grant. From there I
switched over to nursing and remained there for 15 years
and got to work with the CRA students. After that I came
to work in the nutrition program.
W h a t i s y o u r f a v o r i t e p a r t
a b o u t w o r k i n g a t U N F a n d
r u n n i n g M e a l s o n W i n g s ?
I love the student engagement. The students are always
passionate, and I enjoy watching them build their
leadership skills. At first many of them start out shy, but
slowly develop into these fantastic leaders that know how
to use their voices to lead a group.
24

W h a t m a d e y o u p u r s u e
t h e c a r e e r o f b e i n g a
C h e f ?
I graduated from UF with a degree in public
relations but realized I didn’t want to go to an
office and wear pantyhose. That led me to
searching for a different career path. I have
always loved cooking for people, so I saw
culinary school as a great
opportunity for me to expand that passion. I
saw many things!
I’ve served wine at the top of the world trade
center and traveled the world during my time
in the culinary field.
W h a t w o u l d y o u s a y i s
t h e b i g g e s t c h a l l e n g e
t h a t y o u f a c e i n t h i s
f i e l d ?
I have found that it is hard to find the right
person for the job. This ranges from
employees to volunteers that really want to do
this kind of work with passion. You’re not in it
for the big bucks, you're in it because your
heart is in it.
D o y o u h a v e a n y
a d v i c e f o r t h o s e
p u r s u i n g t h i s c a r e e r ?
I would absolutely say get yourself out there!
Volunteer as much as you can and talk to
people. Making contacts and networking will
help you find the group of people that you want
to walk with. Eventually you will find people that
recognize your desire to do something, and they
will help you!
W h a t i s y o u r m a i n
t i t l e / r o l e h e r e a t U N F ?
My primary role is as an instructor in the Nutrition
and Dietetics program. I am also chef educator at
MOW and the Associate Director of the Center for
Nutrition and Food Security.
D o y o u h a v e a f u n f a c t
a b o u t y o u r s e l f t h a t
y o u ’ d l i k e t o s h a r e ?
A fun fact about me is that I am a big sailor! I’ve
sailed to the Bahamas three times and back and I
just recently sailed to the British Virgin Islands.
25

VITAMINS AND MINERALS
The Link Between
Vitamin D and
Bone Health
Madison Cashman
Writer
VITAMIN D PLAYS AN
IMPORTANT ROLE IN
MAINTAINING BONE HEALTH
AND PREVENTING
CONDITIONS LIKE
OSTEOPOROSIS. IN LIGHT IF
THIS INFORMATION, WE ARE
GOING TO EXPLORE THE
SIGNIFICANCE OF VITAMIN D
FOR BONE HEALTH AND ITS
ASSOCIATION WITH
OSTEOPOROSIS.
ADDITIONALLY, WE WILL
ADDRESS OTHER CRITICAL
FACTORS IMPACTING BONE
HEALTH, INCLUDING THE
EFFECTS OF SUNLIGHT,
DIETARY CHOICES, AND
POTENTIAL DANGERS POSED
BY SPECIFIC FOODS.
Vitamin D and Bone Health
Calcium is often the first nutrient that comes to mind concerning
bone health, but Vitamin D is equally crucial. The collaboration
between these two nutrients is essential for optimal bone density
and strength. Vitamin D facilitates the absorption of calcium from
the intestines, contributing to strong bone structure. (1)
Vitamin D and Sunlight
While sunlight exposure enables the body to produce Vitamin D,
various factors such as geographical location, skin tone, and time
spent outdoors influence the effectiveness of this process.
However, caution is advised to prevent overexposure and reduce
the risk of skin cancer. (1)
Vitamin D Rich Foods
Dietary sources of Vitamin D include fatty fish, beef liver, cheese,
egg yolks, and fortified foods like milk, orange juice, and cereal.
Despite these options, it can be challenging to meet the
recommended daily intake through food alone. Therefore,
supplementation may be necessary, but careful attention must
be paid to avoid too much Vitamin D consumption. (1)
Modern Lifestyle and Vitamin D Deficiency
Changes in lifestyle, such as reduced outdoor activities, sedentary
behaviors, and dietary shifts, contribute to Vitamin D deficiency in
an average person. Supplementation is often necessary to ensure
adequate Vitamin D levels. (2)
26

Special Considerations for Vitamin D Intake
Certain populations, such as those who are overweight, those prone to seizures, or those with
disabilities, may require extra Vitamin D. Regular monitoring and adjustments in
supplementation are essential and highly recommended for these individuals. (2)
Conclusion
Understanding the critical role of Vitamin D in bone health is needed for preventing conditions
like osteoporosis. By incorporating sunlight exposure, a balanced diet, and cautious
supplementation, individuals can take proactive measures to support their bone health and
well-being.
References
1.
https://www.facebook.com/WebMD. Osteoporosis and Vitamin D. WebMD.
https://www.webmd.com/osteoporosis/vitamin-d-for-osteoporosis
2.
Vitamin D for Good Bone Health - OrthoInfo - AAOS. www.orthoinfo.org.
https://orthoinfo.aaos.org/en/staying-healthy/vitamin-d-for-good-bone-health/
27

During this study, participants may be asked to:
•Complete questionnaires online
•Provide samples of stools (The expenses will be covered)
•Participants will receive a total of $200 in gift cards during the study
FOR MORE INFORMATION:
email:
gohealthy
@unf.edu
Call:904-620-5359
904-620-4288

Meet the Team
Editor in Chief
Delaney
Tindal
Co-Editor in Chief
Leigh Anne
Vanzant
Head Publisher
Ashley
Demmery
Media Manager
Maddie
Levenson
Faculty Advisor
Dr. Alireza
Jahan-Mihan
Treasurer
Grace
Scoggins
29

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Secretary Flyer Creator Publisher
Izzy
Kaitlin Bailey
Vicario Fredrick Taylor
Publisher
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Stringfield
Publisher
Mary Elizabeth
Hayes
Publisher
Sarah
Turner
30

Meet the Team
Publisher Editor Editor
Katelyn
Giovanna
Cagayan
Faria
Hailey
Pond
Editor
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Sardella
Editor
Ali
Walker
Editor
Marshall
Thompson
31

Meet the Team
Writer
Andrea
Butler
Writer
Tavianna
Brooks
Writer
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Cashman
Writer
Katie
Aljian
Writer
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Brown
Writer
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Harris
32

Meet the Team
Interviewer
Julianna
Gilbert
Interviewer
Kaley
Morrissey
33