Many students feel that it’s harder to eat healthfully on campus than it is to get on the Dean’s list. However, there is a wealth of healthy food available from Dining Services when you stop to look. If you’re having trouble with healthy eating on campus or if you have nutrition-related questions, please contact me at rmcdivitt@ucsd.edu or 534-9587.
In the meantime, check out this list of the Top 10 MUST EAT foods from Dining Services:
Broccoli: In the cruciferous vegetable family, broccoli is the over-achieving older brother, a veritable nutrient powerhouse. It
contains vitamins A, K, and C as well as folic acid, potassium, fiber and carotenoids, disease-fighting anti-oxidants. It can lower risk for cancer and reduce LDL (“bad”) cholesterol. Broccoli tastes great steamed; try it sprinkled with red pepper flakes and/or soy sauce. Eat it raw from the salad bar with your favorite dressing as dip or mixed up into a crunchy green salad.Fat-free (skim) milk: Loaded with protein, calcium and fortified with vitamin D, milk packs a serious nutritional punch. Often overlooked by college-age students and other adults, skim milk is a quick, easy, low-calorie option to boost your vitamin/mineral intake, lower your risk of osteoporosis, and fuel your brain. Lactose-intolerant? Most people with lactose intolerance can actually handle a certain level of lactose intake with a meal. Try small portions of lactose-containing foods to check your tolerance level or include yogurt or aged cheeses for lower lactose products. Also available at Dining Services: lowfat/nonfat Lactaid® or soymilk, which are lactose-free alternatives to milk.
Citrus fruit: Oranges, grapefruits, and clementines are great sources of vitamin C, folic acid, and fiber that make perfect in-between class snacks and change a boring salad into something to talk about! A lemon adds zest to tea or water while citrus juices are a healthy alternative to sodas or other sugar-sweetened drinks. Note that for most people, it’s best to limit your daily juice intake to 6-8 ounces of 100% juice because of its high calorie content. (But eat plenty of whole fruit!)
Salmon/Tuna: Omega-3 fatty acids found in salmon and tuna are beneficial for the heart and brain. Try the sushi at Café Ventanas or the cedar-planked salmon at Plaza Café. Purchase tuna in pouches or cans at POTS, Earl’s Place, Foodworx to mix up your favorite version of tuna salad. Or order the tuna salad prepared at your Dining Services restaurant on whole grain bread or atop a bed of greens from the salad bar.
To see the rest of the Top 10 Foods, visit the
Housing Dining Hospitality website:
http://hdh.ucsd.edu/diningservices/nutrition_nutritioninfo.asp
