In a Rush? Use a Market to do Fast and Healthy

Sometimes you need a meal that you can just grab and take with you - to class, to your room or on your way. Here is my lunch from Goody's Market (the lower level) on TMC. I had a Fresh2U "Just Veggies" salad and added hummus to it for a protein boost. I also had a fresh apple for some sweetness.

I had about half of the salad and one big scoop of hummus so I saved the rest for later. This meal was quick, healthy and vegetarian.

Bogart Your Yogurt

Yogurt is a creamy, convenient, calcium-rich snack. The picture to the right shows 3 of the yogurt choices from Foodworx on Sixth College.
Soy yogurt is lactose-free. Regular yogurts are pretty low in lactose (the bacteria in yogurt actually breakdown much of the lactose.) "Light" yogurts are at least partially sweetened with artificial sweeteners so they tend to be lowest in calories.

The type of yogurt that you choose is up to you based on your needs. Most college-age students, especially women, under-consume calcium-rich foods so try to include some yogurt in your intake!

A Tale of Two Snacks

As a dietitian, I try to follow my own advice. The first photo is of me contemplating the beautiful red delicious-ness of my afternoon apple. Alas I was not in the mood for fruit.

What's a good dietitian to do? Eat CHOCOLATE! So, in the 2nd photo, I found a 190-calorie, dark chocolate Dove Bar at Roger's Place & Market. It was satisfying and just the right portion size.

Feel free to treat yourself - eating fun stuff is part of a rich life. When you know you're indulging, keep the portion size small and you'll have an easier time maintaining a healthy weight.

Gumbo Challenge 2010!

On Tuesday, February 16th, Dining had a Gumbo Challenge Contest in celebration of Mardi Gras. Five gumbo recipes were entered into the contest, which was hosted by OVT. Students were invited to taste-test all 5 gumbos and rate them on flavor, consistency, and aroma. The winning gumbo, based on ballots submitted by UCSD students, was Tim Kubota's (OVT's food production manager.) Congratulations, Tim!

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.

Sushi at Cafe V

Sushi in a dining hall!? Yes, it's true. Dining Services has staff members who are trained in making sushi rolls at Cafe Ventanas. The sushi is so popular that Dining is training more employees in sushi-making to meet student demand for more variety and servings of sushi at lunch and dinner.

This photo is my sushi lunch of half veggie roll and a half veggie tempura roll.

When eating sushi, go light on the soy sauce since it's high in sodium. Enjoy the refreshing mix of the ginger and wasabi. YUM.

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

When the Moon Hits Your Eye like a Big Pizza Pie!

Pizza can be part of a healthy diet. This slice of veggie flatbread pizza came from Canyon Vista on Warren College. It is loaded with green and red peppers, onions, tomatoes, mushrooms and black olives. They also used a mixture of mozzarella and goat cheese. The combination of all these flavors was delicious.

When making pizza part of your meal, choose vegetables as toppings (instead of meats) and opt for flatbread or thinner crust when possible.

Rolling Healthy Through Roger's on Revelle

Roger's Place & Market on Revelle College is a great place to hang out, shoot some pool, watch TV or grab a coffee. You can also buy healthy food and beverages at Roger's.

I got this healthy "meal of snacks" there. I had pumpkin seeds, organic carrots with ranch dip, and a black cherry yogurt. This nutritious meal was quick, tasty and vegetarian and full of fiber and calcium and...ok, you get the picture.

Udderly Nutritious

BACK AWAY FROM THE SODA!

Try some milk with your meal instead.

Milk is a high-protein, vitamin-rich beverage that is often over-looked by college students. Pour it over cereal, drink it as a pre- or post-workout snack, or have it with a meal. Get your calcium and Vitamin D!

Lactose-intolerant? Don't worry! Every Dining Services' location carries soymilk and/or other lactose-free milk options in the refrigerated cases.

You can also purchase milk, soymilk and lactose-free milks at the Places & Markets.

Live Well with LiveWell meals

LiveWell = Student Wellness at UC San Diego

LiveWell Meals are healthy, delicious, dietitian-approved meals served everyday in Dining Services. In this photo you will see the LiveWell Indian-Spiced Eggplant & Cauliflower main entree (vegan) with basmati rice and green beans from Cafe Ventanas.

Learn more about LiveWell UC San Diego: http://wellness.ucsd.edu/LiveWell.shtml