Tag Archives: food

March National Nutrition Month

Happy March! And Happy National Nutrition Month!

Did you know the Academy of Nutrition and Dietetics puts on a campaign to promote nutrition education and information annually in March? The campaign began in 1973 as National Nutrition Week, but due to popularity it became National Nutrition month in 1980. National Nutrition month promotes the Academy of Nutrition and Dietetics and its members, Registered Dietitians, to the public and media as the most credible sources of nutrition information.

Each year National Nutrition Month focuses on a theme to share the importance of making informed food choices and developing sound eating and physical activity habits. National Nutrition Month’s 2018 theme is: Go Further with Food! The foods you choose to eat make a difference, whether it is choosing healthy snacks or reducing your portion sizes, in your overall health.

Go Further with Food Tips!

  • Eat Breakfast: start your morning with lean protein, whole grains, low-fat dairy, fruits and vegetables to jump start your day.
  • Make half your plate fruit and vegetables: they add color, flavor and texture to your plate, plus the added benefits of vitamins, minerals and fiber. Make 2 cups of fruit and 2 ½ cups of vegetables your daily goal.
  • Watch portion sizes: reducing your portion sizes and eating slowly will increase your satiety cues and allow you to not overeat. Follow the MyPlate guidelines when making your plate
  • Resolve to Reduce Waste
    • Plan meals and snacks based on the foods you have on hand.
    • Get creative with leftovers. Transform them into soups, salads or sandwiches.
    • Be mindful of portion sizes and avoid throwing out excess food.
    • Donate extra foods, that are still safe to eat, to a local food pantry or shelter.

What is Miami Dining doing for National Nutrition Month?

  1. When you are in the dining halls look out for nutrition facts posted near serving lines.
  2. Check out our Nutrition Walls in Garden Commons and Western Dining Commons for nutrition information and pamphlets.
  3. We will be focusing on our March Superfood: Kale! Find Kale at our dining locations and learn more about the benefits of this superfood and how to use it in many different ways!
  4. Follow us on social media! We will be posting nutrition tips, nutrition trivia questions, recipes, dining hall hacks, blog posts from our Registered Dietitians and Dietetic students, and more!
  5. Tag us in your #HealthySelfie Take a picture of your food or your food and you! Tag @MiamiUDining and use the #HealthySelfieMiami to be entered into our National Nutrition Month Raffle!

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Dishing Up Healthy Meals

A healthy and balanced meal is crucial no matter the time. Breakfast, lunch, and dinner are equally important to focus on. Everything you eat and drink over time matters. Making good decisions each time you eat can will make you healthier now and in the future. Start with small changes that work for you and make healthy eating enjoyable.

Try these tips: 

  • Make 50% of your plate a combination of fruits and vegetables.
  • Vary your veggies
  • Make 50% of your grains whole grainslike brown rice and oats
  • Switch to low-fat or fat-free yogurt and dairy
  • Vary your protein choices (poultry, lean beef, fish)
  • Reduce your sodium, saturated fat, and added sugar intakes

Support from the USDA

MyPlate is an online nutritional resource curated by the United States Department of Agriculture (USDA). Their main goal is to educate Americas on building a balanced meal, which means including nutrients from every food group. To better communicate the recommended serving sizes, the USDA developed a plate graphic divided into four approximate sections— 40% vegetables, 30% grains, 20% protein, 10% fruits and dairy.

The MyPlate website, ChooseMyPlate.gov, gives additional health tips such as making half of all grains whole grains, varying protein choices, and switching from whole milk to skim milk.

Choose Colorful Foods

We can all agree that taste, cost, and convenience are important factors when picking a meal or snack. There are endless food options that fulfill these three criteria, however, many of them are devoid of the vitamins and minerals our body needs. Crackers, cereals, chips, cookies, and fried foods all fit the bill. Another similarity? They’re all beige, brown and boring. A quick, visual tip for building a healthier meal is to vary the colors you consume. Natural foods, like fruits and vegetables, are often most colorful when they are at their ripest. This is also the point when they have developed the highest nutrient concentrate. So, the brighter the better!

Recommended Serving Sizes

These servings are based on a 2,000 calorie based diet and may vary depending on age, gender, and whether or not you want to gain, lose, or maintain weight.

  • Grains: 6–8 servings per day
  • Vegetables: 4–5 servings per day
  • Fruits: 4–5 servings per day
  • Fat-Free or Low-Fat Dairy Products: 2–3 servings per day
  • Lean Meats, Poultry, and Seafood: less than 6 oz. per day
  • Fats and Oils: 2–3 servings per day

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Cure Your Cold, Fight the Flu

For college students, it’s difficult to keep healthy and germ-free at school. The packed dorms and classrooms, stress, anxiety, an inadequate diet, and lack of sleep, can easily add up to a cold or flu. You can try to prevent it by taking the flu vaccine and excessive hand washing, but sometimes it’s not preventable.

There are a lot of great foods that can boost your immune system, but if you do develop a cold or get a bad case of the flu, there are also various healthy foods which can help reduce your symptoms and speed up recovery.

Feeling run down and sick can often ruin your appetite, but it really is necessary to stay well nourished and hydrated to help your body battle infections. So what should you eat?

Chicken Soup:

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-Keeps you hydrated

-Relieves congestion in nose and throat

-Reduces inflammation associated with a cold

-Soothes sore throat

Vegetable Soups and Stews:

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-Full of vegetables and lean meats

-Proteins and nutrients

-Boosts immune system

-Reduces inflammation associated with a cold

Spicy foods (chili pepper, wasabi, etc):

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-Open sinuses and eases congestion

-In small amounts it’s good for you (don’t eat too much)

Bananas:

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-Rich in potassium

-Easy to digest

-Helps lower body temperature

-Replenishes lost electrolytes


Foods with Vitamins A and C:

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-Vitamin A strengthens immune system and mucus membranes

-Vitamin C boosts immune system and gets rid of colds faster

  • Oranges, Strawberries, Brussels Sprouts, Carrots

Yogurt:

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-Live, friendly bacteria in yogurt that can aid your immune system

-Great source of protein

-Soothes your throat


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Rocking Around the Food Table

Everybody knows a turkey and some mistletoe help to make…holiday season the hardest time to eat well. If the plethora of food at holiday parties weren’t enough to disregard a diet at all, there are all those tempting holiday songs. From decking the halls and rockin’ around the tree, it’s a safe bet that whatever you do this holiday season, there will be plenty of food and drink involved. So toss on a Santa hat and dive into the spirit of the season with these food-mentioning classics. Just click the food in the lyrics to get the recipe if you want to make some holiday foods!

The Christmas Song – “Chestnuts roasting on an open fire”

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Rockin’ Around the Christmas Tree – “Later we’ll have some pumpkin pie and we’ll do some caroling”

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Sleigh Ride – “There’s a happy feeling nothing in the world can buy when they pass around the coffee and the.. pumpkin pie

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Let It Snow – “It doesn’t show signs of stopping, and I’ve brought some corn for popping”
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We Wish You a Merry Christmas – “Now bring us some figgy pudding and a cup of good cheer”

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You’re a Mean One, Mr. Grinch – “You’re a bad banana with a greasy black peel”

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There’s no recipe for this one unless you want a gross banana…but it mentioned food!


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Favorite Holiday Foods

It’s the most wonderful time of the year…. to eat! Each year during the holiday time you plan what gifts you are getting others and of course the holiday foods that make the season truly bright. Families arrive from all around, inevitable conversations about college and how you don’t have a future planned out yet, and a lot of gift-giving happens during this time. This season is either peaceful and exciting, or hectic and full of anxiety. What a better way to top it all off with a holiday dinner?

We surveyed college students asking which holiday foods are their favorite and we listed the top 10 foods to get you into the holiday spirit:

(87%) Potatoes (Sweet, Mashed, etc.)

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(82%) Christmas Cookies

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(82%) Hot Chocolate

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(72%) Bread (Any kind)

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(57%) Fruit

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(57%) Vegetables

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(55%) Corn

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(54%) Stuffing

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(53%) Turkey

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(45%) Ham

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Food for Finals

After you crammed for those midterms, you promised the end of the semester would be different and you would NOT cram.  But somehow finals have crept up on you, and now you’re essentially preparing to live in King library for exam week…we’ve all been there. If you find that finals season means living on extra-large iced coffees and late-night pizza deliveries for days at a time, this blog is for you.

Healthy eating through exams is not impossible. In fact, preparing nutritious study snacks might be easier than you think. Below are some amazing food ideas to pack when migrating to the library. These options are mostly accessible on campus, easy to pack, and provide essential nutrients to fuel your body and your brain.

Peanut butter sandwich on whole wheat bread – This simplistic sandwich provides protein, whole grains, and healthy fats.

Carrots and hummus – That crunch is oh so satisfying!  Other veggies like bell peppers and cucumber slices are great with hummus too.

Whole fruit – Some like to bring an apple or banana, but there are so many other portable fruit choices including peaches, oranges, grapes, strawberries, etc.

String cheese – Cheese can be a great source of calcium, protein, and additional vital nutrients. String cheese is made prepackaged, so no need to worry about portions.

Tips for studying and snacking:

Keepin’ it cool. Need to keep food cool but don’t have an insulated lunch box? Just freeze a water bottle the night before, insert it with your food, and things should stay cool for several hours.

Warm it up. Craving something warm like soup or fancy to heat up a cup of tea while studying? There is a microwave ready for students to use in King Library!

Take a break. When cramming for hours on end, try to stop and eat something every 3 to 4 hours. This can improve your energy level and give structure to your study sessions.

Keep your place well stocked. The answer to eating well when life gets disordered is to make it as simple and convenient as possible, which means having healthy foods nearby.


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Diverse Dining

Ready to travel the world now and try different food from different nations? Can’t afford the trip? Well, Miami University strives not only for various options in food but we add diversity in the food being presented. You might be hungry for stir fry one second, spicy food the next, and vegan options the following day. With over 15 dining locations, we provide over 12 different diverse food options such as Italian, Mongolian, Chinese, Greecian, Indian, and more!

There are la carte options that provide a variation in food selections for whatever you might be craving that day. For example, the delicious Mein Street is an Asian and Mongolian grill that will indulge your desire for stir-fry. Right next door to Mein Street is Haines Boulangerie, complete with Mediterranean-style food such as paninis and gyro flatbreads that allow for you to experience some unique flavors.IMG_4162 copy-min

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The most diverse locations include Bell Tower and Western Dining Commons with 9 different countries represented, so you can experience all the flavors around the globe in the small town of Oxford, Ohio. Bell offers American, Chinese, Italian, and Mexican food in an all-you-can-eat buffet, so dive right in. Western Dining Commons is a buffet that has a designated international station that completes everyone’s needs for food diversity. You can choose from items inspired by the cuisines of India, Italy, Greece, France, Thailand, China, Korea, Japan, Mexico, Jamaica and more. This concept also includes homestyle picks from the U.S. This station offers a mixture of customizable items and ready-made items

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Ready to taste the world right in your backyard? Miami Dining is the place to be.


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Eat Your Breakfast!

How important is breakfast?

Many studies have linked eating breakfast to good health, including better memory and concentration, lower levels of “bad” LDL cholesterol, and lower chances of getting diabetes, heart disease, and being overweight. Without breakfast, your body could be without fuel for up to 16 hours from dinner to the next day’s lunch. Your body needs a consistent energy intake to maintain proper function and breakfast is also a great way to kick start your day.

Make your breakfast full of protein! This will help keep you full until lunchtime and prevent overeating due to excessive hunger.

Most people are busy bees and give the excuse of “I don’t have time to eat breakfast.” Even if a big breakfast isn’t possible, a quick bite can be beneficial. If you’re in need of some ideas for a quick, on the go breakfast, check out some ideas below, lots of the ideas can be found at to-go or market locations on campus!

We also have breakfast combos on campus that are an equivalent to a swipe!Breakfast swipe_TW

Easy on-the-go breakfast ideas:

  • Greek yogurt (found on campus)
  • Cereal bars
  • Peanut butter or avocado toast
  • Cup of fruit (found on campus)
  • Premier protein shake or Core Power pre made protein drinks (found on campus)
  • Banana or zucchini bread
  • Oatmeal or cereal cups (found on campus)

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Thanksgiving Recipes

Give thanks for all the glorious food you’ll be eating this Thanksgiving dinner! It arrives every year and we bet your mind is thinking about what food you’re going to eat rather than when your next exam is, and you know what? That’s okay! Everyone craves Thanksgiving food as soon as Halloween is over. Now you and your family have to start thinking of what you guys want to cook. Well, look no further, because we have a mini Thanksgiving feast below with ideas for food starting with appetizers all the way to desserts! (The turkey being the main feast, of course)

Appetizers:

Pumpkin Seed Flat Breads

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“Here’s a seasonal addition to your harvesttime feast. From its pretty orange color to the irresistible crunch of toasted pumpkin seeds, this flatbread is pleasing to the eye and taste buds. Using sunflower kernels instead of pumpkin seeds is a yummy change.”

Holiday Bacon Bites

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“This easy three-ingredient appetizer is a perfect bite for guests to snack on when they arrive. You top Club-style crackers with Parmesan cheese, wrap them in bacon and bake until crisp.”

Main dishes (other than turkey):

Classic Cheese Lasagna

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“A simple yet robust marinara and a trio of cheeses meld into an intensely flavorful lasagna. A classic, perfected.”

Turkey with Brown-Sugar Glaze

“This year, try a flavorful glaze made with orange juice, brown sugar, and vinegar on your Thanksgiving bird.”

Sides:

Corn Pudding

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“The pleasing flavor of this golden corn pudding side dish makes it real comfort food. And because the recipe calls for a packaged corn mix, it’s easy to prepare.”

Roasted Sweet Potatoes with Honey and Cinnamon

Sweet potatoes with drizzled honey and a dash of cinnamon. The smell is so enticing and warm, which is perfect for this holiday season.

Dessert:

No-Fail, Homemade Pumpkin Pie Recipe

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“This is a classic, unfussy pumpkin pie. We take it plain or, when feeling feisty, with a dollop of softly whipped cream. The spices are not overpowering, here. If you like your pie spicy, increase the cinnamon and ginger a little.”

Orange Glazed Cranberry Bread

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“Moist & flavorful cranberry bread packed with orange zest, light cinnamon streusel, and an orange glaze.”


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Count on Dividends

Even if you haven’t been in the Farmer School of Business, surely you’ve heard of the iconic Dividends. And inside that iconic Dividends, everyone knows of the salad bar on the left-hand side. You might as well run over there now because that is home of a Traders’ Greens salad bar station.

Traders’ Greens offers a wide variety of options to place in a to-go salad bowl, which is a staple for Miami’s on-campus dining options. From tangy-flavored creations to loaded bowls of meat with a little amount of salad, you have countless possibilities and combinations. Just to start out, this salad bar has over 50 toppings to choose from! Just think about it. You could go there every day for months on end and get an entirely different salad combination. Talk about decisions.

Do you want fruit in your salad? Done. Do you want chicken, bacon, and ranch in your salad? Done. Do you want to feel like you can make it however you want it? Done. You can mix and match the type of lettuce you prefer, add toppings on toppings, then drizzle or douse your salad in whichever dressing you fancy. You might indulge in some salad bowls, or you might want to be a healthy salad eater for a day. Either way, it has you covered.

Now we know there are days where you are rushing to get to a meeting or class and you have NO time to stop and make your own salad. At every market and numerous dining locations there are convenient pre-made salads you can grab to-go with salad dressing choices galore on the side! Try not to get overwhelmed by the options available. Just grab it, swipe it, and you’re out of there.

Notice throughout this entire article the idea of variety and the endless possibilities are reassured. That is because Miami strives for excellence and perfection when it comes to the variety of options and choices in dining. We hope by the end of this article you are in line for a sensational salad bowl at Traders’ Greens or zooming through a market for a pre-made salad!


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