Fruits and Veggies - You Know You Need Them But...

Are you eating enough fruit and vegetable servings on average in your day?

Most college students do not eat the recommended amount of fruit and vegetable daily but the good news is that a larger number of people in the U.S., including college students, are aware that they need to eat more fruit and vegetable everyday. Awareness is a great first step.

The picture at right is the Produce Patch (or fresh veggie/fruit area) of the Village Place & Market. Look at all that yummy produce!

What are you looking for when you are trying to increase your fruit and veggie intake?

• select fruits and veggies that you like - that way you'll be more inclined to actually eat them!
• but don't be afraid to try new things, of course - you never know what you might enjoy. What's my current veggie obsession? It's hearts of palm, which I honestly only eat at restaurants...but I love them nonetheless.
• choose organic when you can (lots of choices in Dining Services restaurants and Markets are organic - feel free to ask the chef or manager on duty for that info). Check out the "dirty dozen" from the EWG to know which fruits/veggies are more important to buy organic: http://www.ewg.org/foodnews/summary/ On the flip side, maybe don't stress about the Clean 15 - those would be less important to purchase organic since they tend to have the lowest pesticide residue according to the EWG.
• choose many different colors of fruits and veggies - basically the different hue coordinate with different nutrients. Choosing different colors helps you to get in a variety of nutrients.
• incorporate fruits and veggies into your meals to help you bump up your daily servings - for examples, slice a banana onto your toast and peanut butter in the morning or add steamed broccoli to that formerly boring bowl of dinnertime pasta.

And a final thought on fruits and veggies: although we learn new things everyday about nutrition, nutrients in our foods, the impact of farming practices and environmental changes on our food supply and more, NO ONE has ever said, "eat fewer fruits and veggies to be healthier" - that would just be crazy! So, it's an extremely consistent message: fresh produce and lightly cooked produce - GOOD FOR YOU.

Fruit - an easy way to Eat Right With Color

March is National Nutrition Month and this year's theme is Eat Right With Color.

Red...

indicates produce that may help maintain a healthy heart, vision, immunity and may reduce cancer risks.

Orange...

fruits and vegetables contain nutrients that promote healthy vision and immunity, and reduce the risk of some cancers.

Every Dining Services restaurant and Place & Market carries fresh fruit so pick up some today. Try to eat at least one fruit or vegetable with each meal. The fruits pictured are a red delicious apple and an orange from OVT. These fruits travel well in your backpack to class and are a great snack.

Produce Patch a-Plenty!

Check out Goody's beautiful Produce Patch in the market (downstairs level.) If you are looking for healthy snacks and sides, look no further than the Produce Patch! There are many choices for fruits and vegetables. You can eat these in your Res Hall room or cook some of them up in your apartment.

Few of us eat the recommended number of servings of fruits and veggies per day (~5-9!) but the Produce Patch makes it a little easier. Stop by Goody's or another Place & Market to pick up some fresh produce anytime.

Farm2U Today at Muir Quad

Come by Muir Quad today from 2:30-5:30pm for Farm2U, Dining's Farmer's Market. You can use your Dining Dollars or cash to purchase fresh, local and organic produce and goodies.

Stay healthy this winter - one way to help your immune system is to provide it with plenty of healthy foods like fresh fruits and veggies.

Other tips for staying well during the winter quarter:

1. Get plenty of rest

2. Stay hydrated

3. Exercise regularly

4. Wash your hands frequently

5. Cover your cough/Stay home if you are sick

6. Manage your stress level

7. Eat a healthy diet!!

Don't forget the fruit!

Well, today is the last day of classes for Fall quarter. That means:
FINALS ARE HERE!

When studying, don't forget the fruit.

Fruits are healthy, quick, convenient snacks that you can eat anytime.

Stop by a Dining restaurant or Place & Market to pick up a piece or two of fruit today. The picture to the right is a banana that I got from Plaza Cafe and a tangerine from Roger's Place & Market.

Make Your Own Salad Anyday!

Each Dining Services restaurant has a salad bar available every day. The pictures here are the salad bars at Plaza Cafe (Revelle College) and Pines (Muir College.)

The following items on Dining salad bars are ORGANIC: carrots, black beans, kidney beans, garbanzo beans, broccoli, cucumbers, olives, romaine lettuce, spinach, spring mix and tomatoes.

There are many ways to make a healthy salad but here are a few tips:

1. Choose many different colors of vegetables

2. Choose oil-based dressings over cream-based dressings OR opt for oil & vinegar

3. Include beans, hard-boiled eggs or sunflower seeds to make your salad more hearty

4. Try salad bars all over campus to keep you from getting bored AND walking to a new location is good exercise!

Farm2U TODAY! Come get free samples cooked by Chef Vaughn!

Farm2U, Dining's Farmer's Market is happening again today from 3:30-6:30 on Muir Quad. Come purchase some fresh, local and organic produce items. Also try some free samples of the fresh goodies that Chef Vaughn will be cooking up for you! (That's Chef Vaughn in the first picture...the one in the white coat!)

Steamed Vegetables Every Location, Every Day!

Every Dining Services restaurant serves at least one steamed vegetable side (plain, no butter, no oil) at every lunch and dinner service. The picture above is a great steamed veggie mixture of broccoli, red bell peppers, zucchini, snow peas, carrots and yellow squash at Pines restaurant on Muir College.

Farm2U Today on Muir Quad 3:30-6:30p

Come by today's Farm2U Farmer's Market on Muir Quad from 3:30-6:30p. Use your Dining Dollars, cash, or Triton Cash to purchase fresh, local and organic produce.

Can't make it today? No worries! The same fresh, local and organic produce is available at Places & Markets all over campus.

It's cold and flu season - Eat plenty of fruits and vegetables to stay healthy this quarter!

Farm2U at Muir Quad TODAY 3:30-6:30p!

Come get your local, fresh produce at Dining's Farmers Market Farm2U today from 3:30-6:30p.

Come get free samples of produce cooked by Dining's very own Certified Executive Chef, Vaughn Vargus.

The produce available from Farm2U is from local farms. Come get some healthy, fresh, and local fuel for your studies... and use your Dining Dollars!

See you there!

Apple Week in Dining Services THIS week

Autumn is a great time of year and one of the reasons is all the apples. There are fresh apples, apple cider, applesauce, baked apples, apple juice, warm apple pie...mmmm.

Dining Services is featuring apples all this week during APPLE WEEK.

Apples are great for you because they are a great source of fiber and contain disease-fighting antioxidants. There are many types of apples and all of them are good for you.

Be well and enjoy the special apple features in Dining Services this week.

Fresh Fruit & Vegetables!

College students often admit to me that they do not eat enough fruit or vegetable. To help get your daily dose of fruits and veggies, try to have at least one fruit or vegetable at each meal and snack. Also visit the salad bar where you can eat many different varieties of vegetables with your meals.

Make sure to take advantage of the salad bars' many organic options, including spring mix, romaine lettuce, broccoli, carrots, cucumbers, garbanzo beans, kidney beans, black beans, olives, spinach and tomatoes.

Apartment residents may also want to pick up some vegetables from the Places & Markets to chop and prepare in your own kitchen.

Farm2U TODAY at Muir Quad 3:30-6:30pm!

The final Farm2U of this academic year is today!

When? Today, June 2nd, 2010, 3:30-6:30pm

Where? MUIR QUAD

What? fresh, local and organic produce

What else? other treats like Earnest Bars and local breads

Use your Dining Dollars, cash or credit to stock up on healthy produce and local products before your finals.

See you there!

Get Steamed! (Veggies, that is)

Each Dining Services' restaurant has at least one steamed vegetable option at every lunch and dinner. The veggies can be entirely plain or seasoned with herbs and spices - there is no butter or margarine or oil added to these side dishes.

This plain, steamed veggie option is always a healthy choice!

The picture at right is a vegetable medley of carrots, broccoli, cauliflower and squash served at Cafe Ventanas.

Farm2U Farmer's Market at Earl's TODAY!

Farm2U is happening RIGHT NOW from 3:30-6:30p (5/19) at Earl's Place & Market on Warren College. Come by for some fresh, local and organic produce and treats. You can use your Dining Dollars or cash. See you there!

Organic Items on the Salad Bars

Dining Services has the following organic items on the salad bars on all campuses:

• romaine lettuce
• spinach
• spring mix
• cucumbers
• broccoli
• baby carrots
• tomatoes
• olives
• kidney beans
• garbanzo beans (chickpeas)
• black beans

We also have some organic salad dressings. The picture here is Cafe Ventanas' salad bar. Mix and match your salad fixings for endless meal variety. Choose mostly oil-based salad dressings or, if you really love creamy, ranch-type dressings, just go easy on the amount.

Quickest and Healthiest Snack for Busy Students

Your parents have been imploring you to eat fruit since you were a baby. And now, that's my job! Here is a picture of the fruit available at Cafe Ventanas (ERC).

Fruit is a very convenient and healthy snack solution for busy students. All fruit is good for you. Try to have a variety of different colored fruits throughout your day.

Fruits that travel well in your backpack: apples, oranges, tangerines, clementines, bananas.

Drinking small amounts of 100% juice is fine but aim to eat mostly whole fruit for the best nutritional benefit.

What's Your Favorite Fruit?

I love fruit so much that I have a hard time picking just one favorite. I am really into pears right now. Look for pears, along with red apples, green apples, bananas, melons, grapefruits, grapes, kiwis, and many more fruits in Dining Services. And check out the special event, "Winter Fruit Day" on February 25th!

Try this for an

Easy, Warm Pear Treat:

1. Cut pear in half and core it.

2. Place 1/2 tablespoon of brown sugar or cinnamon sugar and 1/2 tablespoon of butter or trans-fat free margarine in the scooped out section of the pear.

3. Cover and microwave for about 3-4 minutes. Let stand a few minutes and enjoy!

Produce Patch = Fresh Fruit & Veggies

Though many nutrition fads and myths abound and some "facts" can be argued, there is a nutrition recommendation that is not debated: Fruits and Vegetables are great for you! Most college students eat too few fruits and vegetables.

Dining Services serves fruits and vegetables in all its restaurants. You can also get fresh fruit and veggies from the traveling Farm2U (farmer's market) and the Produce Patches in
the Places & Markets:

• Goody's (pictured) on TMC
• Foodworx on Sixth College
• Roger's on Revelle College
• Earl's on Warren College
• The Village on ERC
  

Aim for 5-9 servings of fruits/vegetables everyday.

Farm2U

Have you heard about Dining's traveling farmer's market called Farm2U? Every Wednesday from 3:30p-6:30p, visit Farm2U to purchase fresh, locally grown veggies, fruits and other items. You can even use your Dining Dollars if you want! This photo is from the Farm2U on Marshall outside Goody's.

Today's (2/10) Farm2U is at Roger's Place & Market (Revelle College), weather-permitting.

For a complete schedule, check out http://hdh.ucsd.edu/farm2u