What’s in Season?

Spring and summer are my favorite seasons because the flowers are blooming, the semester comes to an end, the sun is always out, and it’s berry season! Eating fruits and vegetables when they are in season is good for the environment and you’ll probably like the taste

 better too!

Eating fruits and vegetables in seasons is also easy on your wallet. Head to a local farmer’s market you’ll be able to get lots of fresh produce at a great price!

Look for these spring fruits and vegetables for the best flavor:
Arugula, asparagus, beets, carrots, cherries, kale, peas (snow peas, snap peas), spring onions, strawberries and turnips.

Look for these summer fruits and vegetables for the best flavor:
Fruits and vegetables in season in the summer:
Cucumber, blueberries, raspberries, blackberries, strawberries, bell peppers, corn, arugula, peaches, tomatoes, plums, nectarines, and summer squash.

These are just a few of a long list of fruits and vegetables in season during this time. Check out your local farmers market this spring and summer to see what is offered.

Healthy Breakfast Ideas

Everyone has heard it before: breakfast is the most important meal of the day. Is that true though? The answer is both yes and no, because there is no perfect way to eat for everyone. Studies have shown those who eat breakfast are more likely to have more energy, have long-term health benefits, and reduce risks of obesity, heart disease, and diabetes. That being said, if you aren’t hungry in the morning and eating breakfast doesn’t make you feel good, you have to listen to your body and honor your bodies hunger signals.

Here are some healthy breakfast ideas that are quick and easy with five ingredients or less for your busy morning that will keep you full and satisfied:

  • Whole wheat  toast topped with natural peanut butter, bananas and cinnamon
  • Oatmeal with fruit
  • Eggs: scramble with veggies such as spinach, mushrooms, and cherry tomatoes for extra color and fiber
  • Avocado toast: top with an egg for extra protein!
  • Smoothies- peanut butter banana, berry, green smoothie, tropical… There are so many options!
  • Greek yogurt, fruit and granola
  • Breakfast burrito- scrambled eggs with cheese and salsa in a tortilla, add black beans for extra fiber and protein

If you love traditional breakfast meat like bacon, sausage, or ham, look for healthier swaps like turkey bacon or chicken sausage, which will be lower in fat, calories and sodium.

If bagels are your vice, try going for whole grain options which will digest slower and will help you feel more energized and full until your next meal.

Breakfast can be as fun as you make it, switch things up and try new foods to figure out what works best for you!

How to Eat Healthy on a Budget

Since we are in college, eating healthy might seem unattainable because we are all on some type of budget. It might seem difficult to eat a healthy diet while saving money, but it is actually very easy. It is commonly unknown that most whole, unprocessed foods are the cheapest things at the grocery store!

When looking specifically at carbohydrates, protein, and healthy fats, the cheapest options at the grocery store would be:
Carbs: pasta, oatmeal, potatoes, bananas, apples, whole wheat bread, and rice.
Protein: ground beef, frozen chicken, canned tuna, beans, dry lentils, and Greek yogurt.
Fats: olive oil, nuts, seeds, eggs.

Another important tip is to buy frozen vegetables and fruits. Buying frozen produce is a great idea because it doesn’t go bad as fast as fresh produce, so you don’t have to risk a whole bag of fresh produce going to waste. Since it is frozen it is also nutrient dense because it is picked fresh at its ripest point, and can contain more nutrients than fresh produce that may not be picked at its ripest. Also buying produce when it is in season is a cheaper option or going to a farmers market and buying local produce from farmers, it is more fresh and tastes better. A quick guide to in season vegetables is: root vegetables in the Winter, apples & squash in the Fall and broccoli & berries in the Summer.
Tip: The Oswego Farmers Market goes from May-October and is Thursdays 4:30-8:00pm!

Buying dry goods in bulk is also very helpful when trying to save money. Most health food stores have a bulk section where you can buy a lot of your carbohydrate options in bulk. Then when you get home you can store all of your bulk foods in mason jars which creates extra room in your pantry and is useful for easy to grab items.
Tip: Green Planet Grocery in Oswego has a bulk foods section!

Eating healthy on a budget is very easy and by buying things in bulk, frozen fruits and vegetables, and buying things in season are all helpful tips in order to eat healthy and not break the bank!

Spring Break Prep

We all know Spring Break is just around the corner. We’re all excited for a week off of school, and some may even be jetting off to warmer weather and want to look our best while on the beach. Some simple ways to clean up our eating while preparing for a week in the sun can be as easy as switching up your snacks, drinking more water, and eating colorful meals!

        Snacking is important to ensure we don’t overeat during meals, which can lead us to feeling too full and sluggish, making us unproductive for the tasks we need to complete.  Here are some healthy snack options:

  • A handful of nuts
  • Veggies and hummus
  • Bananas or apples with  2 tablespoons nut butter
  • Yogurt with honey and fruit
  • Air popped popcorn

Another thing to consider when getting ready for Spring break is to increase your water intake. Water is important for your body and it will not only help you to look and feel less bloated, it will flush out toxins and help clear up your skin and eliminate brain fog to get you through those pre-spring break midterms. Switch your morning juice or soda at dinner with water and you will notice a world of a difference. If you don’t like the taste of water add sliced lemon or cucumber.

        An important aspect of eating healthy is to include lots of colors to your meals to ensure you are getting adequate vitamins and minerals. Try adding at least three colors to your meal to make it nutrient packed and well rounded. For example, if you love pasta, add spinach (green), sweet bell peppers (red or orange), and purple cabbage (purple) this way you have a quick pasta salad that will be filling, nutritious, and colorful.


How to Eat for a Healthy Heart

February is heart health awareness month. Having a healthy heart is key to living a healthy lifestyle. Take care of your heart health by eating a balanced diet and getting daily exercise. This can reduce your risk of heart disease, heart attacks, and strokes.

There are key nutrients to include in your diet to keep your heart healthy. A diet high in fruits and vegetables,  whole grains, and lean meats such as poultry and fish are exceptional for lowering the risk of heart related illnesses.  Fruits, vegetables and whole grains are all  high in fiber. Fiber helps lower cholesterol and makes you feel fuller for longer. Try adding oatmeal with fruit to your morning routine for a little added fiber. Fruits and vegetables are packed with key vitamins and minerals for a healthy heart. Chicken, fish and beans can provide a good source of protein yet limited amounts of saturated fat and cholesterol. The unsaturated fats in fish, such as salmon, provide health benefits and can reduce the risk of heart disease.Salmon, nuts, seeds, and oils are all examples of these healthy fats. While trans and saturated fat found in processed foods like butter and pastries are the less healthy type of fat.

A diet high in sodium, fried food and red meat is less ideal for a health heart and foods that have high amounts of sodium include, fast food, canned food, frozen meals, condiments, deli meat, and packaged soups. Sodium can be sneaky and it is important to make sure your daily sodium intake isn’t too high. To avoid having a high sodium diet do your best to avoid processed foods and don’t use the salt shaker. ¼ tsp of salt is equal to 600mg of sodium per day and the daily recommendation is no more than 2000mg of sodium per day.

Exercise is equally as important as diet when it comes to heart health. To increase your cardiovascular health try to do vigorous exercise such as swimming, biking, running, gym classes, walking and elliptical. You should make an effort to exercise for 30 minutes every day and get your body moving by doing activities like walking, yoga, or going on a bike ride. You can break up the times throughout the day to make sure you get a full 30 minutes but don’t have time to do it all at once.

Meet nutrition intern Maddie

Maddie stands upon a wooden medal stand replica, holding a ski

Hello everyone! My name is Maddie Cerminara and I am one of the nutrition interns at SUNY Oswego with the Registered Dietitian on campus, Kathryn Szklany. I am so excited to be interning and expanding my knowledge on healthy eating as well as inspiring others to make healthy choices on campus by using social media as a platform to reach students. I have a passion for living a healthy lifestyle and I love photography and digital media, so this internship encompasses many of my interests and what I want to pursue when I graduate.

I am a Communications major and an English minor so I am also very interested in social media and writing. Oswego has given me so many opportunities to be involved on campus so I have taken advantage of being in PRSSA (Public Relation Student Society in America) and being in the sorority Alpha Epsilon Phi. I am from the Adirondacks so I love hiking, skiing and being outdoors. I am a junior and have lived on campus for my first two years at Oswego, so I know what eating in the dining hall is like. Sometimes making healthy choices is difficult, especially when there is a table full of desserts after every meal! But, I hope through this blog and our posts on SUNY Oswego’s instagram we can help students to achieve a balanced lifestyle while at college!