Category Archives: MyPlate

Sustainable Eating

Okay, so you may be wondering what it means to have a “sustainable diet”?

In the most basic sense, a sustainable diet is one which has a low environmental impact, and that contributes to food and nutritional security.  Additionally, it aims to create and sustain healthy lives for present and future generations.

But, how can you do this while living on or off campus?

The answers are simpler than you  may think!

1. Prioritize Plants:

USDA’s MyPlate suggests filling half your plate with vegetables and fruits as part of an optimal diet, but planning our meals around product benefits the planet as well.  Shifting to a more plant-based way of eating will help reduce freshwater withdrawals and deforestation.  Think of this as a win-win for both our personal health and the environment.

2. Minimize Meat

MyPlate suggests reducing red meat, and now there’s another reason to treat it more as a condiment than a main dish.  Meat production is a substantial contributor to greenhouse gas emissions, especially beef production.  Transporting and raising livestock also requires more food, water, land, and energy than plants.  To eat for our own health as well as that of the planet, we should consider picking non-meat proteins such as nuts and legumes.

3. Select New Seafood

Fish can be a healthy choice if part of an overall healthy dietary style, but some species are at risk of being over fished, or produced in ways that harm the marine environment.  If your go-to variety of fish is on the “avoid” list, consider trying some new seafood.  The “Avoid’ and “Alternative” visual can be seen below.

Seafood to limit Alternative Reason for Alternative
Atlantic Salmon Pacific Salmon ·         Similar flavor profile

·         Remains rich in fatty acids

·         Requires less fish feed

Swordfish Mahi Mahi ·         Similar “meat” flavor

·         Smaller and healthier

Wild-Caught Sea Scallops Farmed Shellfish ·         Harvesting in ocean disrupts natural habitat

·         Farmed shellfish can be harvested sustainably

King Crab Blue Crab or Stone Crab ·         Typically come from well-managed fisheries in the US

·         Seafood sourced close is more sustainable

4. Look Local

Exploring farmers’ markets helps you find fresh produce grown locally, but equally important, you can meet the people who produce your food.  During the academic year, there are many farmers’ markets that take in downtown State College.  What could be better than walking downtown with some friends and finding some cheap fruits, vegetables, and locally -made baked goods?  Keep in mind, many of these markets are cash only!  Additionally, Penn State has its own student-run farm, which provides produce to many of the dining halls of campus, as well as a few businesses downtown.  Keep an eye out for events in the dining commons featuring this produce!   These are great opportunities for education: you can learn how your food was grown, when it was harvested, and event how to prepare it.

5. Eat Mindfully

One of the simplest things you can do to eat more sustainably is to practice mindful eating.  Focusing o what you’re eating allows you to reflect on where your food came from and how it is nourishing your body.  Additionally, by tuning in to your hunger signals you may learn that you don’t need as much food as you thought, and resize your meals accordingly.  by paying more attention to how we eat and thinking about the “bigger picture”, we may alter our food consumption and reduce food waste, as well as become encouraged to seek out more sustainable food sources.  These are no changes that need to be implemented all at once.  Rather, one should take their time and make small, but impactful choices  about what they are consuming.

So now that we know that sustainable eating is beneficial for so many reasons, how can you incorporate it into your diet?

Visit this link to learn more about what “sustainable eating” entails

By: Emmy Sikora

So, what did your plate look like today?

Choose MyPlate with campus dining!

Do you want to improve your health through the meals you eat on campus?

Do you feel like you have trouble making your plate healthy at meals?

Then, stay tuned for these tips to get you on the right track and find out how easy the USDA’s MyPlate guidelines are to follow, after all.

 

So, what’s MyPlate?  MyPlate’s mission through the USDA is to improve the nutrition and well-being of Americans through two primary objectives: advance and promote dietary guidance for all Americans and to conduct applied research and analyses in nutrition and consumer economics.  The first picture below is the direct result of years of continued research on the best way to promote dietary guidelines to Americans!  However, they didn’t always make it this easy.

Before 2011, and the days of MyPlate, the Food Guide Pyramid was the visual used by the USDA to show the five food groups and recommended amounts for each.  The second visual above is what your parents were most likely taught back in the day when they were in school!  Don’t you think the new MyPlate is easier to follow?

MyPlate, which continues to focus on the on the five food groups like the Food Guide Pyramid once did, serves as a colorful visual to encourage personalization of food choices and recommended portion sizes.  With this layout it’s suggested that your start by filling half your plate with fruits and vegetables, then fill about a quarter of your plate with protein (preferably lean protein), and then fill the last quarter of your plate with grains. You can complement your plate with a serving of dairy or high-calcium milk alternative like yogurt, milk, or fortified almond or soy milk. Examples of fruits include apples, bananas, grapes, and oranges. Vegetables include peppers, spinach, broccoli and squash.  Lean proteins include plant-based proteins such as beans, lentils and quinoa and non-plant-based proteins such as fish and chicken. Some healthy grains include whole wheat toast, white, brown and wild rice, and multigrain breads.

 

General MyPlate guidelines for each of the food groups include:

  • making half the grains you eat whole grains
  • varying your fruits and vegetables or eat all the colors of the rainbow
  • choose primarily low-fat and fat-free dairy items
  • keep your meat proteins portion sizes under control (around 3-4 ounces but this depends on the type of meat and your individual needs)
  • avoid overeating foods that are high in solid fats or added sugars

How can we apply these “rules” to dining on campus?

Compare the MyPlate guidelines above to the picture below.  This meal below was prepared at one of our All You Care To Eat locations on campus.  As you can see, more than half of the plate is filled with grapes, cantaloupe, honeydew, butternut squash and mixed veggies.  The grain component of the plate includes a quinoa falafel and the protein portion of the plate includes Penn State’s famous cider brined smoked turkey.  All with a side of our Creamery’s low-fat milk as a serving of dairy.

Although there’s a large amount of options each day, it’s not always easy to make the best choices and come up with a plate that looks like the one above.  On some days the pizza may sound better to you than the veggies.  Or, the chicken tenders might be calling your name louder than the turkey.  But remember, there’s always small changes you can make to improve your eating habits. You can opt for the whole wheat pasta instead of the original penne pasta, or maybe get a piece of hand fruit when leaving the dining commons instead of the ice cream cone to-go every day. Some things to keep in mind in the deli areas of commons are to choose whole wheat or multi-grain breads/wraps instead or white breads/wraps. If you don’t like the vegetable choices being served at the buffet, then you can choose to make yourself a side salad at the salad bar which also offers a variety of fruit options.

Dietitian Tips: If there’s multiple menu items that are tasty enough to eat five servings of, always remember that it won’t be the last time you’ll see them on the menu.  The cycle menu allows for these items to pop up at least every 3 weeks!  Yes, you’ll see that butternut squash mash every few weeks!  No need to eat a whole plate of it this time.  Can’t pick between items one day?  Ask for smaller servings of each or serve yourself a smaller amount so you are not overeating.

 

As for dessert, it’s okay to enjoy it occasionally.  Yes, you read that right.  It’s okay to have the famous Death By Chocolate on certain occasions as a treat.  Always remember, everyone’s body is different, and has different requirements, so try to find the plan that helps you feel the best!

 

For more information check out the nutrition tab on the Penn State food services website at foodservices.psu.edu and follow us on Instagram @psudining_dietitians.  Better yet, get to know your Green Hats in each of the commons.  They’re students just like you who can help with healthier options.  Or, reach out to the Registered Dietitian’s office for tips/suggestions.

 

Want more information on these recommendations without having to talk to anyone?  Your first stop should be to visit the ChooseMyPlate.gov website.  Now, here’s an excellent resource for finding tips, pictures, and other printable or downloadable materials for meal planning, budgeting, and adjusting your food choices!

 

Stay tuned for the Registered Dietitian’s Office collaboration with Healthworks during National Nutrition Month.  On March 30th, you’ll see tables set up in each of the dining commons for a “Build Your Plate” theme!

 

By: Hannah Fitzgerald