Welcome to UCSD! I hope your summer break was enjoyable and full of wonderful, home-cooked meals. Now that you’re on campus, you may be wondering about nutritious, delicious options available in the Dining Services restaurants. 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:

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:

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.
Legumes: This family includes beans, peas, peanuts, and lentils, which are rich in potassium, zinc, iron, calcium, folic acid, and antioxidants. The high protein content of legumes is great for vegetarians and “flexatarians” alike and their high fiber content, especially soluble fiber, can help lower cholesterol. Some ways to incorporate legumes at Dining Services restaurants: Choose vegetarian soups and chilis, add kidney or garbanzo beans at the salad bar, try a hummus wrap, grab peanuts for a quick and crunchy snack, or slap some peanut butter on a sandwich, banana or apple.
Yogurt: mmmm, bacteria. Though they sound like something you’d eat on Fear Factor, live active bacteria cultures found in yogurt are good for you! A major portion of our immune system resides in the gastrointestinal tract where good bacteria fight pathogenic bacteria and detoxify harmful substances. A daily yogurt gives you a healthy dose of probiotics for your immune function and calcium for strong bones. If you want to save some calories, try a “light” version of your favorite yogurt. Find yogurt in the refrigerated section of your Dining Services location.
Whole grains:

Green Tea: Teas are great alternatives to coffee or soda. Green tea is rich in catechin, a type of antioxidant that may boost the immune system. Some studies have shown a certain catechin called epigallocatechin (egcg) can inhibit replication of the viruses that cause colds (adenovirus) and flu (influenza.) Tip: To optimize the catechins in your green tea, steep the tea bag for at least 3 minutes in hot water. Not a fan of green tea’s flavor? Drink any kind of tea for a boost of antioxidants and soothing comfort.
Berries:

Nuts and seeds: Walnuts contain omega-3 fatty acids, which is particularly helpful if you don’t eat fish. Many nuts are rich in protein and their unsaturated fats help with meal satiety. Sunflower and pumpkin seeds contain plant sterols, which can help lower bad cholesterol. Nuts and seeds are a great addition to a salad from one of the many salad bars on campus or as part of a hearty trail mix snack.
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