OCTOBERNUTRITION NEWSLETTER
Issue 1, October 2014
Did You Know?
As part of the Sodexo’s Better Tomorrow Plan, Sodexo is now proudly serving 100% cage
free eggs. Cage free eggs are from hens who are free to roam and not kept in cages
which allows them to have better living conditions. Because of this commitment, Sodexo
won an award from the Humane Society.
Fill Up On Fall Veggies
Tis the season for hearty fall vegetables! Take note of some of the tasty vegetables in season and their added health benefits:
Beets are plentiful in many vitamins and minerals, particularly vitamin B and iron. They help cleanse the body and they contain
tryptophan which helps relax your mind.
Zucchini are high in vitamin C and are a good source of vitamin A which is important for eye health.
Winter squash is full of antioxidants and anti-inflammatory nutrients like beta-carotene and omega 3’s which help boost the
immune system and protect against colds and the flu.
Broccoli is an excellent source of vitamin C and provides 245% of your recommended daily intake with just a 1 cup serving! It’s
thought to have anti-cancerous benefits as well.
Brussel Sprouts are a fabulous source of fiber. Studies have shown that they also provide significant cardiovascular benefits
and help reduce the risk of osteoarthritis.
Make sure to keep an eye out for soups, entrees and side salads in the dining hall that include fall vegetables that will fill you up
and provide excellent nutrition!
Smart Snacking
Snacking can give you more energy and allow you to have greater concentration. Follow these tips on how to snack smart:
Read Food Labels: Pay attention to the serving size! Try and eat snacks with whole grains and protein to keep you feeling full.
Practice Moderation: Snacks are not intended to be additional meals so be careful not to overdo it with portion sizes or calorie
amounts.
Only Snack When You are Hungry: Don’t snack just because you are bored, stressed or for emotional reasons. If you find
yourself snacking when you’re not hungry go do something else like take a walk or play a game.
Hydrate: Keep hydrated all day so you are not confusing hunger with thirst.
Easy On-the-go Snack Ideas
Handful of nuts and dried fruit - Rice cakes with nut butter
Spotlight On: Apples and Pumpkins
Pumpkins
Everyone knows pumpkins are the symbol of Halloween. What they
don’t always know is that they are a great source of nutrition.
Pumpkin is rich in Vitamin A and iron, high in fiber and low in
calories. A one cup serving of pumpkin puree is just 80 calories!
Pumpkin can be used in soups as a thickener, entrees and side
dishes, smoothies, spreads and of course used in many fall
desserts!
Pumpkin Dip with Apples

3/4 cup(6 ounces) 1/3-less-fat cream
cheese

1/2 cup packed brown sugar

1/2 cup canned pumpkin

2 teaspoons maple syrup

1/2 teaspoon ground cinnamon

24 apple slices
Apples
There is a lot of truth to the old expression “an apple a day keeps the
doctor away”. At a little less than 100 calories for a medium size
apple and provides 14% of our daily Vitamin C needs.
Place first 3 ingredients in a medium
Apples are a great source of fiber as well, which increases our
satiety and can help with weight control. They make a great quick,
easy, grab and go snack!
For more information, please contact:
Lauren Withers, Campus Nutritionist
[email protected]