College Students

Quick Tips for Nutritious Eating Out

Content by: NCES, Inc.

Most of us struggle to eat nutritiously all the time. Here are some easy tips for incorporating some of the most nutritious foods into your meals.

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Vegetables:
● Add chunks of steamed acorn, butternut or other winter squash to your bean soup.
● Make your omelets with onions, mushrooms, and green peppers.
● Make your own veggie pizza.
● Bring baby carrots with low-fat dip to work.
● Order sandwiches with lettuce and tomato.
● Add chopped spinach (buy frozen, thaw and squeeze out all the water) to your favorite dips.
● Try the mashed winter or butternut squash found in the frozen section of the grocery store.
● Microwave a whole acorn squash or a sweet potato for 10-15 minutes. Cut in half and serve as is or sprinkle with cinnamon and drizzle with maple syrup.

Fiber and whole grains:
● Choose whole grain breads with at least 2 fiber/serving or breakfast cereals with 3 grams fiber/serving.
● Make your own pizza using whole wheat bread dough (buy the dough frozen in the grocery store).
● Eat instant oatmeal (cook using skim milk instead of water for a high calcium meal).
● Try instant brown rice and whole wheat pasta.
● Choose whole grain frozen waffles and pancakes.
● Choose veggie, soy and bean burgers instead of meat-based ones (also in frozen section).

Fruit:
● Make your own smoothies. In a blender, mix fruit such as strawberries, bananas, peaches, or mangos with fat-free skim, or low-fat milk or low-fat frozen yogurt until smooth. For a more filling smoothie, add a scoop of vanilla-flavored soy protein powder.
● Try dried fruit as snack (blueberries, cherries, apricots).
● Make your own trail mix with nuts, dried fruits and a low-sugar cereal like Cheerios.
● Cut up fruit and take it with you to work.

Choose Calcium-Rich Foods:
● Most of us know that dairy products are rich in calcium. Choose low-fat or fat-free milk, yogurt and other milk products. For those who cannot tolerate dairy foods, or simply don’t like them, here are some non-dairy, calcium-rich alternatives.

Quick Tips!
Here are a Calcium-rich Foods...
- Acorn or butternut squash
- Baked beans
- Cooked soybeans
- Sardines
- Calcium and vitamin D fortified soy milk
- Tofu (with calcium sulfate added)
- Canned salmon with bones
- Calcium and vitamin D fortified orange juice
- Spinach, collard, mustard & other

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