Tag Archives: RHEAL

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, Weekly Health Tips

Hydration Sweeping the Nation!

hydrate, hydrate, hydrate! (3)

During long hours of studying at the library or after a late night out with friends, make sure to hit the water fountain!

According to Mayo Clinic, common signs of dehydration include:

  • Dry, sticky mouth
  • Sleepiness or tiredness
  • Thirst
  • Decreased urine output
  • Few or no tears when crying
  • Dry skin
  • Headache
  • Constipation
  • Dizziness or lightheadedness
  • Dark yellow or amber-colored urine

Check out this water intake calculator to see how much water you should be drinking daily:

http://waterintakecalculator.com/Water%20Intake%20Calculator.htm

Whether you’re hitting the gym, relaxing with friends, or putting in hours at the library, be sure to stay happy and healthy by hydrating!

 

Sources:

“Dehydration.” Mayo Clinic, 2014. http://www.mayoclinic.org/diseases-conditions/dehydration/basics/definition/con-20030056.

“Water Facts of Life.” United States Environmental Protection Agency, 2016. https://www3.epa.gov/safewater/kids/waterfactsoflife.html.

Porter, Lisa. “Nutrients That Regulate Body Temperature.” LiveStrong, 2014. http://www.livestrong.com/article/490251-nutrients-that-regulate-body-temperature/.

General Nutrition Info, Weekly Health Tips

Got veggies?

fresh-veggies-every-day

 

What are the benefits of becoming a vegetarian?

According to the Academy of Nutrition and Dietetics, eating a plant-based diet has been associated with positive health outcomes. The risk of becoming obese or developing heart disease and high blood pressure is reduced, and vegetarians generally consume fewer overall calories than omnivores. Vegetarian eating patterns are also associated with higher consumption of fiber, potassium, and vitamin C.

Am I at risk for a deficiency?

As long as you pay attention to your diet, you can comfortably maintain a vegetarian diet and meet all of your nutrient needs through your food! Here are some nutrients to look out for:

  • Protein: Reach for eggs, black beans, nut butters, whole grains, chick peas and tofu.
  • Vitamin B12: Reach for dairy products, eggs, and fortified foods such as soy milk and ready-to-eat cereals.
  • Calcium: Reach for dairy items such as low-fat milk, yogurt, and cheese. If you don’t consume dairy, other food options include broccoli, beans, almonds, spinach, and kale.
  • Iron: Reach for eggs, soybeans, beans, and fortified breakfast cereals. Consuming Vitamin C (citrus fruits, tomatoes) in the same meal can increase absorption of iron in your body.
  • Vitamin D: Reach for eggs or fortified foods such as soy milk, cow’s milk, orange juice, and ready-to-eat cereals.

How can I get started?

The key to a healthy vegetarian diet is planning. There are a plethora of resources available online, including guides from the Academy of Nutrition and Dietetics. A great way to begin a vegetarian diet is to ease into it! Start with “Meatless Mondays” and move on from there.

 

Sources:

“Curious about Vegetarianism?” Academy of Nutrition and Dietetics, 2014. http://www.eatright.org/resource/food/nutrition/vegetarian-and-special-diets/curious-about-vegetarianism

“Food Sources of 5 Important Nutrients for Vegetarians.” Academy of Nutrition and Dietetics, 2015. http://www.eatright.org/resource/food/nutrition/vegetarian-and-special-diets/food-sources-of-important-nutrients-for-vegetarians

“Vegetarianism: The Basic Facts.” Academy of Nutrition and Dietetics, 2016. http://www.eatright.org/resource/food/nutrition/vegetarian-and-special-diets/vegetarianism-the-basic-facts

 

General Nutrition Info, National Nutrition Month ®, Weekly Health Tips

More Herbs, Less Salt!

August 29th is More Herbs, Less Salt Day! This week, focus on eating flavorful meals that won’t break the bank with sodium content.

MoreHerbsLessSalt_Final

Too Much Sodium

According to the American Heart Association, consuming too much sodium puts an extra burden on your heart and blood vessels by causing water retention. If you consistently eat a diet high in salt, you may develop high blood pressure and ultimately suffer from heart disease or a stroke.

The “Salty 6”

The “Salty 6” are foods that contribute the most to your sodium intake. They include:

  • Bread and rolls
  • Cold cuts and cured meats
  • Pizza
  • Poultry
  • Soup
  • Sandwiches

What Can I do?

Limit over-consumption of sodium-rich foods, and season meals with herbs and spices rather than salt. Opt for low-sodium deli meats and soups whenever possible, and replace packaged foods with whole ones such as fresh fruits and vegetables! Monitor your sodium intake, and aim to consume no more than 2,300 mg per day.

When dining on a Penn State campus, review the sodium content for your favorite foods by using the online menu. For an easy reference, look for the RHEAL Carrot Icon on the entree cards or online menu to find out which foods are lower-sodium choices. 

Try a new herb or spice this week…you never know what aromatic flavor you might discover!

Source:

“Why Should I Limit Sodium?” The American Heart Association, 2015. https://www.heart.org/idc/groups/heart-public/@wcm/@hcm/documents/downloadable/ucm_300625.pdf