Benefits Administration

Wellness Program

Nutrition


Naturally Slim Program -> Rebranding to "Wondr Health"

Wondr Health is a program offered to you by your A&M System health plan which helps participants lose weight and decrease the risk factors for metabolic syndrome. It is based on behavior modification instead of dieting.

You can apply to Naturally Slim at any time! There is no cost to use the program, but in order to participate, individuals must have one or more risk factors related to metabolic syndrome and be at least 18 years old.

This benefit is not available to those enrolled in the Graduate Student Employee Health Plan. 

Wondr Website

The 5 risk factors of metabolic syndrome are:

  • increased blood pressure (greater than 130/85 mmHg)
  • high blood sugar levels (insulin resistance)
  • excess fat around the waist
  • high triglyceride levels
  • low levels of good cholesterol, or HDL

HEB Nutritional Services

  • HEB is currently offering the service virtually
  • Go to HEB.com/Nutrition for more information or call 855-481-1149
  • If you have a pre-existing condition, you will need a recommendation from your healthcare provider before participating in the program
  • A 1-hour appointment is arranged 

HEB Nutrition Services Website

HEB Nutrition Services Flyer


Monthly Health Kits

Health Kits are provided to us monthly by Well onTarget. We encourage you to explore the information that they provide. 

December 2020 Health Kit

Changing up your Diet

Dietary Guidelines for Americans is designed to help individuals eat a healthier diet. This guide outlines how people can improve their overall eating patterns. This specific edition covers five overarching guidelines and several key recommendations with specific nutritional goals and dietary limits to improve your health. 

Food and COVID-19 is the most up-to-date information on you and your family's risk of getting sick from eating or handling food and food packaging. It covers the everyday actions that you can take to prevent the spread of COVID-19 while grocery shopping and stresses how important nutrition is during this pandemic. 

Healthy Eating Tips is an article written by the CDC that outlines the basics of eating more nutritious food. 

Heart.org covers Healthy Eating with a comprehensive website that also offers interesting recipes and amazing infographics. 

Defining your Diet

Texas A&M University - Kingsville and Javelina Wellness does not encourage any diets that heavily restrict or inhibit individuals from living a happy, healthy, and balanced life. The information below is to provide information to our employees, and should not be seen as a recommendation or necessity. As always, please consult a healthcare professional before embarking on any serious or long-standing changes to your diet. 

Keto Diet

The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used mainly to treat hard-to-control epilepsy in children. The diet forces the body to burn fats rather than carbohydrates.

Paleo Diet

The paleo diet emphasizes whole foods, lean protein, vegetables, fruits, nuts, and seeds while discouraging processed foods, sugar, dairy, and grains.

Some more flexible versions of the paleo diet also allow for dairy like cheese and butter, as well as tubers like potatoes and sweet potatoes.  The paleo diet emphasizes whole foods but bans grains and dairy. 

Pescatarian Diet

Pescatarians have a lot in common with  vegetarians. They eat fruits, veggies, nuts, seeds,  whole grains, beans,  eggs, and dairy, and stay away from meat and poultry. But there's one way they part company from vegetarians: Pescatarians eat  fish  and other seafood.

Vegan Diet

Veganism is the strictest form of vegetarianism.

In addition to eliminating meat, it eliminates dairy, eggs, and animal-derived products, such as gelatin, honey, albumin, whey, casein, and some forms of vitamin D3.  Vegan diets exclude all animal products. 

Low-Carb Diets

Low-carb diets emphasize unlimited amounts of protein and fat while severely limiting your carb intake.

When carb intake is very low, fatty acids are moved into your blood and transported to your liver, where some of them are turned into ketones.

Your body can then use fatty acids and ketones in the absence of carbs as its primary energy source.  Low-carb diets severely limit carb intake and push your body to use fat for fuel. 

Mediterranean Diet

The Mediterranean diet pyramid should help get you started. The pyramid emphasizes eating fruits, veggies, whole grains, beans, nuts, legumes, olive oil, and flavorful herbs and spices; fish and seafood at least a couple of times a week; and poultry, eggs, cheese, and yogurt in moderation, while saving sweets and red meat for special occasions.

Safe Food Temperatures
Food Recommended Internal Temperature Notes
Steak 145°F Allow meat to rest at least 3 minutes
Poultry 165°F Breasts, whole bird, legs, thighs, and wings, ground poultry, and stuffing
Pork 145°F
Ground Meat 160°F
Fish and Shellfish 145°F
Fully Cooked Ham 165°F
Leftovers 165°F
Casseroles 165°F

Tips:

  • When things in the fridge start to mold, ooze, or smell, you should throw the item out
  • 7 Day Rule: Perishable foods that are opened or prepared should be thrown out after 7 days
When to Throw Out Food: Refrigerator (40°F or below)
Salads Hot Dogs Lunch Meat Hamburger and Ground Meat Raw Beef, veal, lamb, and pork Raw poultry Cooked Meats Soup and Stew Takeout
Egg, chicken, ham, tuna, and macaroni salads Opened vs unopened Opened vs unopened Raw meats and mixtures of them Steaks, chops, and roasts Whole vs pieces Cooked meat and poultry Vegetable or meat soup Pizza
3-4 days 1 vs 2 weeks 3-5 days vs 2 weeks 1-2 days 3-5 days 1-2 days 3-4 days 3-4 days 3-4 days
When to Throw Out Food: Freezer (0°F or below)
Salads Hot Dogs Lunch Meat Hamburger and Ground Meat Raw Beef, veal, lamb, and pork Raw poultry Cooked Meats Soup and Stew Takeout
Egg, chicken, ham, tuna, and macaroni salads Opened and unopened Opened and unopened Raw meats and mixtures of them Steaks, chops, and roasts Whole vs pieces Cooked meat and poultry Vegetable or meat soup Pizza
Does not freeze well 1-2 months 1-2 months 3-4 months 4-12 months 1 year vs 9 months 2-6 months 2-3 months 1-2 months

Food Substitutes
What you wish to substitute What to substitute it with
Red wine Beef Stock
White wine Chicken stock
Ground beef Ground turkey
Pasta Spaghetti squash
Mashed potatoes Mashed cauliflower
Cow's milk Almond milk
Mayonnaise and Sour cream Greek yogurt
Butter Coconut oil (cooking) or Applesauce (baking)
Vegetable or Canola oil Coconut oil (cooking) or Applesauce (baking)
Salad dressings Oil and vinegar, Fresh-squeezed lemon juice
Salt Sea salt
Bread crumbs Rolled oats
All-purpose flour Wheat flour or Almond flour
Sugar Nectresse or Splenda
White rice Brown rice
Yukon gold or Red potatoes Sweet potatoes