Tag Archives: healthy

National Nutrition Month ®

How to Eat More Fruits and Vegetables

Everyone knows that fruits and vegetables are good for you, but most people struggle to include enough in their diet. We wanted to share some easy ways that you can incorporate more of them into your diet without sacrificing much time or energy.

Breakfast

  1. If you like oatmeal, try mashing up a banana and stirring it into your warm oats instead of adding brown sugar. Top with a handful of berries and you’ve already started your day with two servings of fruit!
  2. Throw some spinach, peppers, or mushrooms into your scrambled eggs (or tofu scramble) in the morning.
  3. Make a breakfast sandwich with eggs or tofu, avocado, and tomato on some whole grain toast.
  4. Add blueberries, strawberries, apple, or peaches to your pancakes! There are so many variations and I’m positive you’ll love them all.
  5. Make some chocolate chia seed pudding by combining ¼ cup chia seeds with 1 cup of your favorite milk or milk alternative, 1 tablespoon honey, maple syrup, or agave, and 2 tablespoons cocoa powder. Stir and store in a jar or Tupperware container and let it sit for 5+ hours or overnight. Top with berries for a delightful and filling breakfast or snack
  6. Are you a yogurt person? Throw some fruit into it and call it a parfait!
  7. Zucchini muffins and zucchini bread are the two classic hidden vegetable treats that children always fall for. But did you know a zucchini is technically a fruit? (;
  8. Of course, a smoothie is one of the easiest ways to eat more fruits and vegetables. Hint: try freezing your banana (take the peel off first!) for a super creamy and dreamy smoothie.

Lunch + Dinner

  1. Enjoy a pasta dish with added vegetables. Broccoli pairs well with spaghetti, and mushrooms or peppers taste phenomenal in an alfredo dish!
  2. Making a quesadilla? I promise it’ll taste even better with peppers and onions. Saute them first!
  3. Add some crunchy leafy greens to your next sandwich. My personal favorite is romaine or red leaf lettuce!
  4. Is it Taco Tuesday? Tomatoes and peppers would be perfect in that burrito of yours! And don’t forget the guacamole.
  5. Speaking of guac, have you tried avocado toast yet? Whoever said it doesn’t count as a meal was lying.
  6. Add peas to your mac n cheese. Trust me on this one.
  7. Don’t hate on veggie pizza. It’s a delicious way to eat more vegetables and I swear it tastes amazing. I could also suggest pineapple on pizza, but I won’t even go there…
  8. If you’re already planning on having wings, then it’s a no-brainer to eat some celery too. You could even have a side salad. #balance

I sincerely hope you try some of these out. Eating well really doesn’t have to be that complicated! Happy National Nutrition Month, Penn State!

Stay RHEAL!

General Nutrition Info, Healthy Eating

How to Avoid Overeating at the All-You-Can-Eat Buffets

Do you ever leave the dining hall feeling over-filled, sluggish, and in need of a nap, but you still have mounds of homework to do? Don’t worry, we’ve all been there, which is why we’re here to help! We’ve put together a few simple tips to help you curb the habit of overeating in the buffet, while incorporating more nutritious options onto your plate.

Look at the menu beforehand and plan out your meal. This will give you a game-plan and it also allows you to review the nutrition information for many menu items in advance. Our menus are available at menus.hfs.psu.edu, or simply google “psu menus,” choose the dining hall you’ll be eating at, and plan your meal!

Practice volumetric eating. Pioneered by Penn State’s very own professor Dr. Barbara Rolls, volumetric eating focuses on the energy density of foods. Foods like fruits and vegetables are low in calories and high in vitamins, minerals, and antioxidants. These foods, when eaten in large amounts, have the ability to fill you up for less calories. Load up on fruits and vegetables first, then choose your source of protein and whole grains. Making half your plate fruits and vegetables is a form of volumetric eating! Your plate could look like this:

https://www.choosemyplate.gov/

Rethink dessert options. Many traditional desserts, like cookies, cakes, and brownies, can add a lot of excess calories, sugar, and fat into your diet. Try shrinking your portion size by splitting dessert with a friend, or opt for a healthier alternative, like a yogurt parfait! Choose a yogurt (we even have dairy-free yogurts available in some locations!), and top it with granola, fruits, and nuts or seeds. This can satisfy your sweet tooth without slowing you down!

Make sure the food you take is not the food you waste! Despite the stereotype of all-you-can-eat buffets, you don’t have to take an enormous amount of food! This can help lower food waste on campus and help you avoid overeating, too. Using smaller plates and bowls can support proper portioning and help you avoid overeating in the dining halls.

Try using these simple strategies during your next meal and enjoy the energy boost that a balanced meal can give you!

 

Stay RHEAL, PSU!

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A Peek into a Plant-Based Picnic

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The fourth of July is quickly approaching, and that means grilling, pool days, and lots of picnic food! For this week’s Meatless Monday Tip, we’re focusing on a few delicious, meat-free and healthy recipes for your 4th of July picnic! Whether you’re taking a dish or hosting your own gathering, these recipes are bound to be a hit.

Try these BBQ Jackfruit Pulled “Pork” Sandwiches! A unique, plant-based twist on traditional pulled pork BBQ, these warm, flavorful sandwiches will have everyone surprised that it’s meatless! What’s a jackfruit, you ask? It’s a large, green fruit that can be used for both savory and sweet dishes depending on its ripeness. When it’s young, it’s almost flavorless and can adopt the flavor of the spices you’ve used to season it. When it’s ripe, it’s been said to taste similar to starbursts, skittles, and fruit roll-ups! These large fruits are a good source of fiber and high in Vitamin B-6, Vitamin C, and Magnesium.

 

No worries, burger lovers! We’ve got your back. These awesome black bean quinoa burgers taste AMAZING, and they’re good for you, too! Each burger is high in protein, fiber, iron, potassium, magnesium, and Omega-3 fatty acids. Omega-3 fatty acids are important for brain and heart health as well as maintaining healthy skin.

 

 

What’s a picnic without potato salad? This recipe for VEGAN potato salad will fill your stomach up with fiber, protein, and tons of vitamins thanks to the secret ingredient… white beans!

 

Ah, and who doesn’t love pasta? This cool summer pasta salad is the perfect side dish to keep your energy high for all those picnic activities.

 

Did you really think we’d forget about dessert? Try our Red, White and Blue Parfait! Light enough to keep you from feeling overstuffed, but sweet enough to satisfy your sweet-tooth.

 

Some other ideas for your picnic include veggies and hummus sandwiches, fruit salad, vegetable and quinoa salad, and apple pie!

We hope you enjoy these healthy and MEATLESS picnic recipes! Let us know which recipes you’ve tried! Have a fun, sunny, and safe 4th of July holiday, PSU!

 

Stay RHEAL!

 

Pictures:

https://thefeedfeed.com/plantbasedblonde/bbq-jackfruit-sandwich

https://www.seriouseats.com/recipes/2013/02/creamy-fingerling-potato-salad-recipe.html

 

 

 

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Snack Attack

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SnackAttack1

It’s 10:00am on a Tuesday morning, and your stomach is growling. You’re hard at working taking your first final of the day and only have a fifteen minute break before your next exam.  Is that enough time to make it to the nearest café or convenience store for a quick bite to eat? Probably not, so you push through until 2:00 pm when you finally make it to the closest dining commons, only to find out that they’re closed. At this point, you’re starving and your brain feels foggy. Sometimes, a little snack is all we need to make our day a little easier, and our brains and stomachs a lot happier!

What if I told you that snacking can help control weight and even improve your overall health? It’s true! You can snack, and it is good for you! Take note of the following challenges to snacking wisely, and arm yourself with a few tips and tricks to keep those hunger pangs at bay.

Challenge Number One: Be careful what you envision with the word “snack.” If you see a baggy full of double-stuffed cookies, cheesy flavored chips, or a bowl of double-fudge chocolate brownie ice cream…you may need to alter your choices. Most Americans don’t actually have an issue with the idea of snacking between meals, but what we choose to snack on is important. If you snack mindfully, you can gain vitamins, minerals and more of the recommended food groups that you may have risked leaving out in your regular meals!

Challenge Number Two: Snacking more, eating less. You may be wondering if snacking will cause you to gain weight. If you continue to eat over-sized portions at breakfast, lunch and dinner with numerous snacks in between, you just might gain weight. For most people, this is not their goal. Be aware of your calorie needs. A free online tool called Supertracker is an excellent online energy tracker that you can access to determine your individual calorie needs, and to track your daily intake. If you’re already meeting your daily calorie requirements, you don’t need to be snacking! Research shows that eating smaller, more frequent meals can help increase your metabolism, reduce hunger and help your body control blood sugar levels which ultimately leads to reduced body weight. Snacking is a part of this equation.

Challenge Number Three: Planning and preparing your snacks. Be mindful that snacks do not pack themselves. Start by pointing out times in your schedule where you’ll go hours without access to food. These are appropriate snack times! Next, be prepared by packing your snacks the night before to help during the morning rush.

Consider the following easy snacks:  (some from Women’s Health):

  1. Low-fat yogurt topped with fruit or granola
  2. Edamame (try these green, snack-able soybeans boiled or steamed, so yummy!)
  3. Air-popped popcorn (instead of salt, try adding flavor using spices such as powdered cumin, parmesan cheese, or sesame seeds/sesame oil)
  4. Baby Carrots with Hummus
  5. Peanuts/Almonds and Dried Cranberries
  6. Strawberries/Raspberries with Plain Yogurt mixed with Honey
  7. Egg Whites with Whole Wheat Toast
  8. A Granola Bar, pair this with fruit of your choice!

Instead of feeling guilty about your snacks, make them count. Most importantly, don’t let a snack attack happen to you!

 

Photos adapted from: Melissa
Research adapted from: http://www.todaysdietitian.com/newarchives/100713p44.shtml