Category Archives: Healthy Eating

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

Nutrition Services

Did you know there is a Nutrition Clinic specifically for Penn State students at the Student Health Center?  Check it out and become a champion of your health!  A Registered Dietitian will meet with you to discuss your goals and personal health needs.  These needs may include, but are not limited to, digestive disorders, disordered eating, vegan or vegetarian diets, general health and wellness, weight management, nutrition and exercise, and diabetes.  Make an appointment online through myUHS or call 814-863-0461.  The cost is $28.00/hour.

Organic Sports Drinks: Are all sugars created equal?

Refuel, replenish, and stay hydrated. We’ve all heard this advice about what to do after a hard workout. So what do you reach for after exercise: water, Gatorade, tablespoons of sugar?

Sports drinks have been popular for quite some time, but in recent years dietitians have started questioning their value because of the high sugar content.  Gatorade has approximately 20 grams of sugar in 12 fluid ounces. Similarly, Powerade has 21 grams of sugar in 12 ounces.[i]  Both Gatorade and Powerade make lower sugar options, which contain 12 grams of sugar in 20 fl oz (G2)[ii] and 0 grams of sugar in Powerade Zero.  Consuming any type of sports drink on a daily basis will easily boost your daily intake for added sugar.  The US dietary guidelines recommend that added sugar should be limited to less than 10% of calories consumed each day. Possibly it’s time for a less sugary hydration drink.

Maybe it’s time for an organic change. Food and drink analyst, Beth Bloom[iii], states that individuals tend to purchase organic products because they think the items are healthier. But that might not be the case when it comes to sports drinks; organic sports drinks don’t mean less sugar. According to dietitians, sugar is sugar, even if it’s organic. In a recent NPR story, Haemi Choi, a sports medicine doctor at Loyola University Medical Center[iv] , explains that organic cane sugar is not healthier, or nutritionally better, than the form of sugar found in regular sports drinks.

So what’s the best way to stay hydrated?  Choi suggests water.






Healthy living starts with you

UHS offers a 12-week weight management program for students.  Participants will meet with a registered dietitian six times to discuss personal dietary and fitness goals.  Students with the following health needs are encouraged to enroll in the program:

  • Prediabetes
  • Diabetes
  • High Cholesterol
  • High Blood Pressure
  • Overweight/Obese
  • Metabolic Syndrome

This is a great time to start building healthy habits for life! Learn more by  calling 814.863.0461 to make an appointment.


Quick, Easy, and Healthy Snacks

Looking for new healthy snack ideas? You’veApple come to the right place! These snacks are convenient, delicious and will keep your energy up between classes.    Below is a list of healthy snacks that contain both carbohydrates and protein to fuel your body between meals, meetings, and classes.

Trail mix (nuts, dried fruit, & whole grain cereal)Fruit & Granola

Banana and nut butter roll up in a tortilla

Yogurt and berries

Pita chips with carrots and hummus

Cheese cubes and whole grain crackers

Pretzels or an apple and nut butter

Nuts, fruit, granola


Tips to prevent dehydration.

Water is one of the most critical components of the human body. Seventy-five percent of our muscle tissue is made up of water.  It regulates body temperature, protects vital organs, and aids the digestive system. Water also transports nutrients and helps remove waste from the body[1]. As you can imagine, being well hydrated is important and dehydration can lead to serious health problems.  The best way to approach dehydration is to prevent it.

Here are some tips to help you prevent dehydration.

  • Keep a refillable water bottle with you all the time. Fill it up before you leave home and familiarize yourself with the water refilling stations on campus.
  • Check the weather forecasts for high heat index days and schedule your outdoor activities in the cooler hours of the day.
  • Limit alcohol consumption. Alcohol increases water loss and impairs the ability to recognize early signs of dehydration.[2]
  • Thirst is the first sign of dehydration. If you are thirsty, take the time to drink water without delay.



[2] Source:


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:

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