By protecting and improving our environment, the communities where we do business and the students we serve, Sodexo makes every day a better day and every tomorrow a better tomorrow.

Meet the Dietitian

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Cara Zechello, a Registered Dietitian for over 20 years, graduated from Framingham State University where she received a Bachelor's degree in Food & Nutrition and a Master's degree in Nutrition Education.

Cara has worked for Food Banks in Massachusetts, providing nutrition education services to hunger relief agencies in the community and nutrition counseling at the East Boston Neighborhood Health Center. 

Cara is an independent Dietitian working with Sodexo Independent Schools developing menu guidelines and standards. 

This section will be updated monthly with new nutritional tips and helpful hints to keep your body in tip - top shape.


Drinks That Will Nourish and Keep You Hydrated

 

Keeping hydrated during the hot summer months and into the fall is important whether we’re very active or live a more sedentary lifestyle.  When the temperature rises, dehydration sets in quickly if one isn’t keeping up with adding fluids to their daily diet.  Our bodies are 2/3 water.  Every day we lose some of this water through normal bodily functions.  The elderly are at a high risk of dehydration so check in on your relatives and neighbors to be sure they are taking good care of themselves. 

 

One simple and easy way to stay hydrated is to drink 8-10 glasses of water throughout the day.  But some people find this boring over time, which can lead to less water intake.  Add more variety and flavor to your beverages to help encourage adequate fluid intake. 

 

(1) Infused water

Add sliced fruits and herbs to a pitcher of water.  Citrus fruits such as lemons and oranges freshen up water and add some vitamin C.  Try cucumber slices and fresh mint leaves or basil and honeydew melon slices. 

 

(2) Iced tea

Make your own herbal tea and ice it down for a satisfying and refreshing option.  Green tea is full of antioxidants and polyphenols that give it many health benefits.  Scientists are studying the effects of green tea against diabetes, heart disease and certain types of cancer with promising results.

 

(3) Smoothies

Smoothies are a great way to add hydration and many other nutrients to the body.  Start with plain or vanilla yogurt and add fresh or frozen fruits and skim milk for a cool treat.  The yogurt and milk will provide bone-strengthening calcium and vitamin D while the fruits will give vitamins C and A.  Mix up the colors of the fruits to offer a better variety of antioxidants and phytochemicals.

 

(4) Eat more hydrating foods

Here is a list of foods that offer nutrition as well as replace your body’s fluids:  cucumbers, watermelon and other melons, soup, salad greens, eggplant, applesauce, zucchini and summer squash, peppers, pineapple, berries, celery, grapes, tomatoes and kiwi.

 

(5) Hydrate with dessert

Jell-O, puddings and frozen yogurt all contain a high level of fluids.  Choosing them as snacks or dessert will add to your fluid intake for the day.

 

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Guidelines & Standards

It is with the Dietary Guidelines that we commit to the following best practices:

  • Foods from all food groups will be offered in nutrient-dense forms
  • Local foods will be offered as available
  • Foods low in fat, saturated fat, trans fat and cholesterol will be offered
  • Foods low in sodium will be offered
  • An increase in vegetables and fruits will be offered with an emphasis placed on variety
  • Whole grains will replace the majority of refined grains Fat-free and/or low-fat milk and dairy products will be offered
  • A decrease in sugar/sugary foods will be used/served 
  • Lower fat methods will be used in food preparation
  • A variety of seafood will be offered weekly
  • Sugar-sweetened beverages will not be available

Wellness Tip of the Month: Eat an Apple! A 3" Diameter Size is the Original 100 Calorie Snack!

Concord Academy | Dining Services | 166 Main Street | Concord, MA 01742 | tel. (978) 402-2283 | Contact Us