All posts by Nikki Mei Soon

Hi! I'm Nikki Soon, currently a senior at Penn State University and a nutrition-dietetic option major! I work as a student nutrition assistant for campus dining. I color-code menus for students with special diets and I also write blog posts for The Rheal Deal blog.
#PSUmenuhack, National Nutrition Month ®

National Nutrition Month® Menu Hack Challenge!

Help us celebrate National Nutrition Month® at the University Park campus by joining in our menu hack social media challenge! Throughout the month, we want to see all of the creative ways that you hack the campus dining menu to make your own nutritious and tasty meals!

Taking part in this challenge is simple:

  1. Mix and match foods found throughout the dining commons to create your own unique dish. Make sure to include at least one fruit and/or vegetable.
  2. Snap a photo of your creation!
  3. Share your photo using #PSUmenuhack via Instagram, Twitter or Facebook. At the end of each week, one lucky photo submission will be picked to win a prize!

Why include fruits and vegetables? Statistics show that the average American consumes less than two cups of fruits and vegetables each day. The current recommendation for college-aged men and women is about four to five cups. Therefore, we’re challenging PSU students to strive to meet more of this recommendation by finding creative ways to incorporate these food groups at meals.

Need some inspiration to get you started? Check out this Balsamic Pasta that we created at Pollock Dining Commons:

 

 

 

 

For this menu hack, we started off with a serving of Whole Wheat Penne Pasta from Gusto. Next, we stopped at Leaf, and found that the Antigua Blend vegetables- a colorful mix of green beans, cauliflower, broccoli and carrots- were on the menu, so we added a serving to our pasta. We then decided to browse the salad bar toppings and found sliced grilled chicken, which we added to the dish for a little protein. Finally, we finished things off with a drizzle of balsamic dressing. And, in just a few simple steps, we were able to hack the daily menu options to create our own version of well-balanced meal!

Now it’s your turn! Show us how creative you can be with the Campus Dining options and keep an eye out for more menu hack ideas throughout the month!
#PSUmenuhack, Weekly Health Tips

Valentine Dorm Hack

Today is Valentine’s Day and plus, this month  we celebrate National Heart Month!

So why not tie in some heart-healthy recipes for your sweet tooth & your valentine?

For our first heart-healthy recipe, we decided to feature hot chocolate. Chocolate contains all the antioxidant goodness which fights off harmful free-radicals in your body.

Choose dark chocolate over milk chocolate. The difference between dark chocolate and milk chocolate is that dark chocolate has  higher cocoa and less sugar compared to milk chocolate.  

More cocoa = more antioxidants! 

 

 
Got more time?

How about making some overnight chia seed pudding? Chia seeds are high in antioxidants, dietary fiber, omega-3 fatty acids and even protein. Chia seeds doubles in size when soaked in liquids and the increased bulk helps to keep you full longer!

 

Avocado in a dessert? YES!

Avocado is an excellent fat substitute for butter and is filled with heart-healthy mono and polyunsaturated fatty acids. Incorporating avocado in recipes also increases the dietary fiber content for satiety and a better digestion .

Something nutty?

Not feeling something cake-y or creamy? Fret not! We have a crunchy & sweet alternative for you! Nuts are great sources of healthy fats, dietary fiber and protein! Just make sure to watch your portions as nuts are calorie dense.

 

 

 

General Nutrition Info, Weekly Health Tips

Nuts About Peanuts

DID YOU KNOW?

Peanut butter is the #1 donated food to food banks in United States??

With 7  grams of protein per serving and over 30 nutrients and phytonutrients, you’d wonder why peanut butter is a great food donation choice! Also, did you know that September 13th is National Peanut Day?

 

 

nuts

Peanuts are excellent for snacking on-the-go whenever you get hungry in between classes and they keep you full thanks to the healthy monounsaturated fats and dietary fiber. Mononunsaturated fats, like nuts, can be used to replace sources of saturated or trans fat in the diet for optimal health benefits. Monounsaturated fat also contains vitamin E, which is an antioxidant! Dietary fiber promotes satiety and prevents constipation while, magnesium helps to build bones and release energy from muscles! 

Keep mini bags of nuts in your school bag to save you from spending on less nutritious snacks. However, it is important to watch your portion size as peanuts are calorie dense. One serving is equivalent to 2 tablespoons of peanut butter or 1 ounce of peanuts (about a handful of nuts or ~28 peanuts).

For a healthier alternative, try natural or no sugar added peanut butter. Oil separation is pretty common in natural peanut butter but all it needs is a good stir! It tastes just as good without the unnecessary added sugars.

So go ahead and go nuts!

 

 

 

 

References:

http://nationalpeanutboard.org/peanut-info/giving-back-with-peanut-butter.htm

https://health.gov/dietaryguidelines/2015/guidelines/chapter-1/a-closer-look-inside-healthy-eating-patterns/#callout-dietaryfats

https://www.choosemyplate.gov/grains-nutrients-health

Weekly Health Tips

How To Build A (Better For You) Pizza

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DID YOU KNOW?

An average American eats 6,000 slices of pizza in their lifetime or up to 15 slices every month? That’s right! Also, did you know that September 5th is the day we celebrate National Cheese Pizza Day to show our love for pizza?!

How To Build A (Better For You) Pizza

At Penn State, pizza is served daily in most residential dining locations, making it a go-to choice for a quick and delicious meal. However, a single slice can range between 300-600 calories and can contribute a significant amount of  saturated fat and sodium toward your daily nutritional goals. If you’re watching your calories, consider cutting a slice in half and splitting it with a friend. Keep in mind that on campus, there are also many healthy options available to include at mealtime. For example, that slice of pizza could be paired with a side salad, a serving of fresh steamed veggies, or a cup of fruit and yogurt to create a meal that’s more well-balanced and nutritionally sound.

For help determining your individual nutritional needs, check out sites like Myfitnesspal and Supertracker!

Resources:

http://www.thedailymeal.com/news/eat/can-you-guess-how-much-pizza-average-american-will-consume-lifetime/011215