1. EATING 101
RU DINING HEALTHY?
A
WEEKLY
NEWSLETTER
BROUGHT
TO
YOU
BY
THE
RU
HEALTHY
DINING
TEAM
-­‐
A
Joint
Program
Between
RU
Dining
Services
and
The
NJ
Institute
for
Food,
Nutrition
and
Health
“Pre
and
Pro”
Biotic
Breakdown
Antibiotics,
prebiotics,
and
probiotics..all
these
“biotics”
but
what
do
they
actually
mean?
Most
people
know
that
antibiotics
help
fight
infection,
but
the
terms
“pre
and
pro”
biotics
are
a
little
more
mysterious.
Whether
you
have
heard
these
two
terms
in
a
television
commercial
for
yogurt
or
read
them
while
scanning
an
ingredient
label,
prebiotics
and
probiotics
are
hot
topics
in
the
world
of
digestive
health.
PREBIOTICS:
FEED
YOUR
BODY’S
BACTERIA
If
you
counted
every
cell
in
your
body,
the
number
of
bacterial
cells
would
far
outnumber
your
own.
The
good
bacteria
residing
in
your
digestive
system,
called
your
microbiome,
are
just
as
hungry
as
you
are!
Your
microbiome
is
comprised
of
good
and
bad
bacteria,
and
prebiotics
work
to
overpower
the
bad
ones.
Every
time
you
eat
fiber,
found
in
foods
like
fruits,
vegetables,
legumes,
and
whole
grains,
you
are
eating
prebiotics.
Fiber
arrives
in
your
colon
where
the
“friendly”
bacteria
in
your
microbiome
digest
the
prebiotics
to
help
your
gastrointestinal
health
and
immune
system.
PROBIOTICS:
THE
“GOOD”
BACTERIA
Not
all
bacteria
have
a
negative
effect
on
your
health.
The
live
active
cultures
in
probiotics
can
positively
alter
the
composition
of
your
microbiome.
However,
this
effect
will
only
last
as
long
as
you
are
taking
them
daily.
As
soon
as
you
stop
taking
probiotics,
your
microbiome
will
revert
back
to
its
original
makeup.
Probiotics
are
often
prescribed
with
antibiotics
to
keep
your
gut
flora
balanced.
Yogurt
with
live
active
cultures
is
a
good
source
of
probiotics.
For
the
adventurous,
explore
your
nearest
health
food
store
for
other
great
sources
including
miso
paste
(not
miso
soup
as
the
bacteria
is
killed
off
with
the
boiling
water
used
to
make
the
soup),
kefir,
or
sauerkraut.
Here
are
some
ways
you
can
add
prebiotics
and
probiotics
to
your
meal
in
the
dining
hall:
• Fill
a
whole
grain
tortilla
with
mixed
vegetables
sautéed
in
garlic
oil
or
topped
with
garlic
powder
for
an
additional
dose
of
prebiotics
and
flavor.
• Add
prebiotic
rich
soymilk
to
your
cereal
instead
of
whole
milk.
• For
a
prebiotic
filled
pasta
dish,
ask
for
whole
wheat
pasta
with
asparagus,
onions,
and
garlic.
• The
perfect
“pro
and
pre”
combo:
a
Greek
yogurt
parfait
with
fresh
fruit
and
a
handful
of
whole
grain
cereal,
such
as
Cheerios.
“Everyday
I’m
Doublin’”
–
Bacteria
Revised
by:
Sofia
Zois
Reviewed
by:
Dr.
Watford
–
Department
of
Nutritional
Sciences
References:
Prebiotics
and
Probiotics:
Creating
A
Healthier
You.
Available
at
http://www.eatright.org/resource/food/vitamins-­‐and-­‐
supplements/nutrient-­‐rich-­‐foods/prebiotics-­‐and-­‐probiotics-­‐the-­‐dynamic-­‐duo.
Accessed
on
2
November
2015.
P.
Marteau,
E.
Cuillerier,
S.
Méance,
MF.
Gerhardt,
A.
Myara,
M.
Bouvier,
C.
Bouley,
F.
Tondu,G.
Bommelaer
and
JC.
Grimaud.
Aliment
Pharmacol.
Ther
Bifidobacterium
animalis
strain
DN-­‐173
010
shortens
the
colonic
transit
time
in
healthy
women:
a
double-­‐blinded,
randomized,
controlled
study.
2002;
16:
587-­‐593.
Watford,
M
(2015).
Keeping
your
Brain
Happy.
East
Brunswick,
NJ:
University
Publishing
Solutions.
Questions?
Post
on
our
Facebook
(RU
Healthy
Dining
Team),
Twitter
(@RUHDT),
Instagram
(@RU_HDT),
SnapChat
(RU_HDT)
or
e-­‐mail
us
at
peggyp@dining.edu.
Our
mission
is
to
educate
students
about
nutrition
and
encourage
them
to
make
healthier
food
and
lifestyle
choices.
For
more
info,
nutrient
analysis
and
past
newsletters,
visit
our
web
page
at
http://food.rutgers.edu.
Soybean Probs