Category Archives: Healthy Eating

Healthy eating in college is an important part of maintaining a healthy lifestyle.

New U.S. Dietary Guidelines 2015 – 2020

The New U.S. Dietary Guidelines are out.  Many of the recommendations remain the same from 2010 but a few guidelines have changed.  Americans are now being encouraged to limit their added sugars to 10% of their total calories per day.  This recommendation comes from increasing evidence that links a person’s risk for Type-2 Diabetes and heart disease to a high intake of added sugar.  The guidelines also encourage everyone to support healthy eating patterns for friends and family members.


To find out more about the guidelines and their specific recommendations check out the Executive Summary here:  http://health.gov/dietaryguidelines/2015/guidelines/executive-summary/DGA_Graphic1_tn-1

Fuel Your Body

Most college students lead pretty active lives. Most of you walk to class and many of you engage in some type of fitness-related activity, such as going to the gym or running. It’s important to get enough fuel (calories, that is) to help you stay focused and energized throughout the day. Be sure to eat nutrient-dense food, such as fruits, vegetable, proteins and whole grains. Eat breakfast, even if it’s something small like a piece of fruit.   Avoid skipping meals and try to limit processed foods with minimal nutrients.

Here are 5 Ways to Fuel your Body

1. Cook dinner with your friends
2. Visit the State College Farmer’s Market
3. Try a new fruit or vegetable for lunch
4. Pack healthy snacks in your bag for days when you’re on the go
5. Eat a solid breakfast to get your day started

Vegetarian Taco Salad

by Ashley Hassett, HealthWorks Peer Educator

This colorful and zesty vegetarian taco salad tastes amazing! Packed with protein and fiber from the beans, this recipe will keep you satisfied and energized.

Makes: 6 servings, about 1 ½ cups each

Total time: 40 minutes

 

Ingredients:

  • 2 tablespoons extra-virgin olive oil
  • 1 large onion, chopped
  • 1 1/2 cups fresh corn kernels or frozen, thawed
  • 4 large tomatoes
  • 1 1/2 cups cooked long-grain brown rice
  • 1 15-ounce can black, kidney or pinto beans, rinsed
  • 1 tablespoon chili powder
  • 1 1/2 teaspoons dried oregano, divided
  • 1/4 teaspoon salt
  • 1/2 cup chopped fresh cilantro
  • 1/3 cup prepared salsa
  • 2 cups shredded iceberg or romaine lettuce
  • 1 cup shredded pepper Jack cheese
  • 2 1/2 cups coarsely crumbled tortilla chips
  • Lime wedges for garnish

 

Directions:

 

  1. Heat oil in a large nonstick skillet over medium heat. Add onion and corn; cook, stirring, until the onion begins to brown, about 5 minutes. Coarsely chop 1 tomato. Add it to the pan along with rice, beans, chili powder, 1 teaspoon oregano and 1/4 teaspoon salt. Cook, stirring frequently, until the tomato cooks down, about 5 minutes. Let cool slightly.
  2. Coarsely chop the remaining 3 tomatoes. Combine with cilantro, salsa and the remaining 1/2 teaspoon oregano in a medium bowl.
  3. Toss lettuce in a large bowl with the bean mixture, half the fresh salsa and 2/3 cup cheese. Serve sprinkled with tortilla chips and the remaining cheese, garnish with lime wedges and the remaining fresh salsa at the table.

See the link below for photos and more delicious recipes.

http://www.eatingwell.com/recipes/vegetarian_taco_salad.html

Eat Well in Pollock Dining Commons

 

Learn how to create a well balanced meal while eating on campus in the dining commons. Maggie Dempsey, a HealthWorks Peer Educator, will give you a brief tour of Pollock Dining Commons and share with you how to choose foods that make up a well balanced meal. You can create many different delicious meals suited to your taste buds by following these guidelines.

Zucchini, Fennel, and White Bean Pasta

by Ashley Hassett

Fresh mint and cheese make this healthy pasta dish delicious! Plus it contains almost half the daily recommended value of Vitamin C and Calcium, which is great for protecting the immune system and helping to support strong bone health. Each serving also contains 12g of fiber. Fiber is great for regulating the digestive system and helping to control blood sugar levels. It also helps you feel full longer. Go ahead and dig in!

 

Makes: 4 servings, about 2 ¼ cup each

Total Time: 40 minutes

 

Ingredients:

 

  • 1 large fennel bulb, trimmed
  • 2 medium zucchini
  • 3 tablespoons extra-virgin olive oil, divided
  • 1/4 teaspoon salt
  • 8 ounces (2 cups) whole-wheat penne or similar short pasta
  • 2 cloves garlic, finely chopped
  • 1 cup cooked cannellini beans, plus 1/2 cup bean-cooking liquid, pasta-cooking liquid or water
  • 2 plum tomatoes, diced
  • 3/4 cup crumbled hard, aged goat cheese, or fresh goat cheese
  • 1/4 cup fresh mint leaves
  • Freshly ground pepper to taste

 

Directions:

  1. Preheat oven to 400°F.
  2. Cut fennel bulb in half lengthwise and then slice lengthwise into 1/2-inch-thick wedges. Quarter zucchini lengthwise. Toss the fennel and zucchini with 1 tablespoon oil and salt. Arrange in a single layer on a large baking sheet. Roast, turning once, until soft and beginning to brown, about 20 minutes.
  3. Meanwhile, bring a large pot of water to a boil. Add pasta; cook until just tender, 8 to 10 minutes or according to package directions.
  4. Heat the remaining 2 tablespoons oil in a large skillet over medium heat. Add garlic and cook, stirring, for 30 seconds. Remove from the heat.
  5. When the vegetables are cool enough to handle, coarsely chop. Add the vegetables, beans and bean-cooking liquid (or other liquid) to the pan with the garlic and place over medium-low heat. Drain the pasta and immediately add it to the pan. Toss thoroughly and add tomatoes; toss until just warm. Remove from the heat and stir in cheese and mint. Season with pepper.

Click for photos and more delicious recipes!

 

A Consistent Sleep Schedule may Lead to a Healthier Diet

If you average about 7-9 hours of sleep per night, your sleep habits are probably already in good shape. However, new research says that you might still benefit from fine tuning your sleep schedule.

A study conducted by Penn State researchers and presented at the American Heart Association EPI/Lifestyle 2015 meeting suggests that the consistency of your sleep schedule, in addition to the average number of hours you sleep per night, may influence eating habits.

The study, which examined teenagers’ sleep and dietary habits, found that participants averaged 7 hours of sleep a night. However, teens with irregular sleeping patterns (for example, getting too little sleep one night and sleeping in the next night), ate more calories and were more likely to snack than teens with regular sleeping patterns.

In fact, participants consumed 210 additional calories (think a small slice of pizza or a candy bar) for every hour of difference in sleep night-to-night. Over time these differences could add up—check out the example sleep schedules below to see how.

Although more research on this topic is sure to come, getting 7-9 hours of sleep each night and keeping a consistent sleep-wake schedule seem like good steps toward better habits and health.

sleep schedule comparison

Meatless Monday Recipe: Tex-Mex Stuffed Peppers

All of the spice and flavor you look for when thinking Mexican for dinner, but completely vegetarian! Simple, fresh and packed with veggies and protein!

Ingredients:

  • 1 bell pepper (red, green, yellow, or orange)
  • ½ tsp olive oil
  • 1/8 sweet onion, minced
  • 1 clove garlic, minced
  • 2 oz pinto beans, drained and rinsed
  • 2 oz diced tomatoes
  • ¼ cup corn (fresh or canned)
  • chili envelope (or dash of chili powder, paprika, black pepper, cayenne pepper)
  • slice of Monterey Jack cheese
  • 1 tsp plain greek yogurt (optional)
  • hot sauce (optional)

Utensils:

  • baking sheet
  • medium skillet
  • spoon
  • fork

Directions:

  1. Preheat oven to 375 °F and spray baking sheet with non-stick cooking spray.
  2. Wash outside of pepper, cut in half and remove seeds.
  3. Chop onion and garlic.
  4. Heat skillet over medium heat; sauté olive oil, onions and garlic for 3 min.
  5. Add beans, tomatoes, corn and spices to skillet.
  6. Spoon the mixture into the bell pepper and cover with cheese.
  7. Bake in oven until cheese melts and pepper begins to brown.
  8. Top with yogurt and hot sauce if desired.

Recipe adapted from http://www.sheknows.com/food-and-recipes/articles/1069671/tex-mex-chili-stuffed-peppers-recipe