Tag Archives: vegetables

General Nutrition Info, Healthy Eating, Plant-Based Dining, Tips, Vegetarian/Vegan, Weekly Health Tips

Downtown Eats: Healthy Tips

Tired of your typical day-to-day healthy meals, but want to avoid all the calories, sodium, and fat that fast food places have to offer?  Are you willing to try something new?  You can always grab something at one of the many restaurants downtown!  Downtown State College offers some great healthy options that can cater to everyone’s taste buds, and will give you a break from your typical meals.

BONUS: Many establishments accept LionCash!

Keep reading for a few of our suggestions:

Playa Bowls

Playa Bowls is located on E. Calder Way and is known for having fruit bowls and smoothies (and other bowls such as oatmeal and poke). What makes this place a healthy option downtown is the variety of fruits (bananas, pineapple, kiwi, berries), bases (acai, kale, pitaya, coconut, green, chia, and banana) and healthy toppings (peanut butter, granola, nuts, seeds, coconut) that are in their fruit bowls and smoothies. These fruit bowls provide antioxidants, vitamins, minerals, fiber, protein, and healthy fats.  Fruit contains natural sugars and fiber and is a good source of carbohydrates, which provides energy to fuel your body and give you a natural boost at any time of the day. They’re also rich in antioxidants (especially the berries) that help protect your cells from harm.  Why not try a tasty way to get all those vitamins and minerals in for the day?

  • Recommended Healthy Meal: Oh Mega Chia Bowl
  • Contains: granola, banana, blueberry, hemp seeds, agave nectar
  • Provides: 440 calories, 54 grams of carbs, 11 grams of fiber, 24 grams of sugar, 11 grams of protein
  • Tip: Ask for less granola and and more fruit! Or, for more protein, ask for some peanut butter or nuts.

 

Fiddlehead

Fiddlehead is located on W. College Ave and offers a variety of salads, wraps, grain bowls, and soups. For the salads, there are a variety of different leafy greens, which include romaine iceberg mix, baby spinach, kale, and spring mix. Leafy green vegetables are packed with vitamins, minerals, and fiber while being low in calories. For example, kale is one of the most nutrient-dense vegetables, which provides vitamins, minerals, and antioxidants that help reduce the risk of diseases. The leafy greens also come with many healthy toppings and dressing. Try to go for vinegar or oil-based dressings and top with nuts to help you get in those healthy fats for the day!

  • Recommended Healthy Meal: Mediterranean Grain Bowl
  • Contains: quinoa, kalamata olives, kale, cucumbers, tomatoes, feta, falafel, Fiddlehead vinaigrette
  • Tip:  Ask for your dressing on the side.  This way, you have control over how much goes on the salad!

Tadashi

Tadashi has two locations in State College, one on W. College Ave and the other on S. Atherton St.  Tadashi offers a variety of Japanese dishes such as sushi, sashimi, udon, and donburi. Many of the menu options include many different types of fish, which provide high amounts of omega-3 fatty acids and protein while being low in calories.  An omega-3 fatty acid is good for your heart and may event give you that extra brain boost for that exam you’ve been studying for!

  • Recommended Healthy Meal: Shichimi Salmon Roll
  • Contains: spicy salmon, Kani, avocado, topped seared mayo salmon, mango salsa, eel sauce, scallions
  • Tip:  Go with friends and sample a variety of items instead of eating the entire meal yourself.

Although these restaurants offer healthier options than most, try to avoid dining out on a regular basis.  Even though you may choose the healthy option on the menu, eating out on a regular basis can increase your calorie, sugar, or fat intake, without you even knowing.   Those portion sizes and ingredients can be deceiving!

 

Learning how to cook your own healthy meals allows you to have control over exactly what goes into the food you’re eating.  You could even get fancy and try to re-create some of the items on the menu at your favorite restaurant.  By buying your own ingredients you can make them healthier and save money over time!

By: Michelle Tang

General Nutrition Info, Healthy Eating, MyPlate, Plant-Based Dining, Tips, Uncategorized, Vegetarian/Vegan

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

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!

RHEAL food

Squash it Like It’s Hot

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Squash are one of the many foods that are native to North America. They have been cultivated in the ‘New World’ by Native Americans since before European settlers arrived. Squash are very versatile and come in many varieties. There are two main categories of squash: summer and winter. Despite their names, most of these varieties are available year- round. Summer squash have thin skin and are very moist, while winter squash have a dense, thick rind and are much less moist than summer squash.

Squash

Squash packs a PUNCH of flavor in your dishes and contribute many key nutrients. Summer squash can be grated, stuffed, baked, or grilled. When grated, it is a great addition to pancakes, breads or muffins and can be eaten as a sweet or savory dish. If you stuff them, summerSqaush 2 squash turn into neat little transporters for meats, cheese, beans or anything you please! Summer squash can also be baked or grilled with light seasoning to create colorful and delicious side dishes. Winter squash can be used in similar ways to summer squash along with being a yummy addition to soups. Most winter squash varieties can be pureed to create a thick, creamy soup without the need for extra cream. One very unique winter variety, spaghetti squash, can be used as a substitute for noodles in many recipes. When you remove the flesh it creates long strands that can mimic spaghetti in your favorite pasta dish. The seeds in winter squash can be eaten too! Roast the seeds and toss them in salads or granola. They also make a great snack on their own.

Now that you know what you can do with squash, you are probably wondering why you should try this new food. If being delicious and versatile is not enough, squash have a lot to offer nutritionally as well. Both summer and winter squash are low in calories, good sources of vitamins C and A, fiber, and multiple essential minerals. Squash is also a good source of protein, a 1 oz. serving has about 5g. Winter squash tend to be more nutrient- dense than summer squash and are also good sources B vitamins, like folate and B6. These nutrients are specifically important for maintaining healthy digestion, immune system, proper nerve function, and strong bones. The fiber and beta-carotene (an antioxidant) found in many squash varieties have been found to protect against some cancers. All of these benefits make squash a perfect part of a nutritious diet.

Where can you get squash? 
Squash can easily be found in the produce section of your local grocery store and in many of the dishes served at your local Penn State campus. You can find winter squash in recipes like the Roasted Butternut Squash, Black Bean & Butternut Squash Stew or the Quinoa with Butternut Squash, Spinach & Walnuts. Summer squash is also available in recipes like the Zucchini & Squash with Sun Dried Tomatoes and Grilled Vegetable Burrito.

With all these options there’s no way squash won’t find its way onto your next plate! 15682646855_970446b840_o

Resources:

Landford, Julie. “The Health Benefits of Winter Squash – Cancer Dietitian.” Cancer Dietitian. N.p., 24 Oct. 2011. Web. 02 July 2015. <http://www.cancerdietitian.com/2011/10/the-health-benefits-of-winter-squash.html>.

“Squash Glossary.” Squash Cooking. N.p., n.d. Web. 02 July 2015. <http://www.thenibble.com/reviews/main/vegetables/squash-glossary2.asp>.

“Summer Squash: Stuff It, Bake It, Grill It.” Www.eatright.org. N.p., 12 June 2014. Web. 02 July 2015. <http://www.eatright.org/resource/food/planning-and-prep/cooking-tips-and-trends/summer-squash-stuff-it-bake-it-grill-it>.

Photos adapted from Tim Sackton

Photo from Vegan Feast Catering

Photo from Yuki Leemino