Friday Nutrition Tip

Stay hydrated!

Sometimes thirst can be mistaken for hunger.  Try drinking a big glass of water before digging into that candy bar or bag of pretzels.

The best drink to choose to keep hydrated is, of course, water.  However the other drinks we consume on a daily basis also give our bodies necessary fluid. Sports drinks are ok, but they contain a lot of sodium. So, unless you’ve just come from a super intense workout, stick to the plain stuff.

Check out our new Hydration Station at the end of the main line in the dining hall. Enjoy the naturally flavored water choices!

What’s your beverage of choice?

Sodexo Celebrates Wellness By Promoting The Mediterranean Diet

As the winter months set in, and the days of soaking in the sun on the beach seem far off in the horizon, it’s easy to indulge in less than healthy eating habits.  That’s why Sodexo is encouraging Plymouth State University students to think about the beach!  During the spring semester, Sodexo will be promoting health and wellness through the introduction of Mediterranean menu offerings and an invitation to its “Mediterranean Club”—featuring fun and engaging events to celebrate the Mediterranean beach lifestyle.


For several generations, the Mediterranean style of cuisine has given the Mediterranean people a natural gift of wellness. With foods rich in fruits, vegetables, whole grains, nuts, beans, olives and seeds, this uber-flavorful diet provides the micro nutrients, antioxidants, vitamins and minerals that our bodies need. Sure, supplements are available, but nothing can truly replace the benefits of the real thing.


Check out how Mediterranean cuisines help improve our health and overall wellness:

  • Heart-friendly:  A diet full of vegetables and fruits with less meat and harmful seasonings can help protect you from various cardiovascular diseases such as heart attack and stroke.
  • Promotes weight loss:  Together with proper exercise, Mediterranean foods are proven effective in any weight loss campaign.  Its foods are easily absorbed by the body, leaving less fats behind, resulting in a much fitter physique.
  • Lowers the risk of diabetes:  Plants are high in monounsaturated fats, which have no effect in your blood sugar level. The sweetness of these fruits and vegetables are all natural and actually prevent diabetes by improving your insulin sensitivity.
  • Prevents cancer:  We know that vegetables and fruits can help prevent cancer because they all have natural antioxidants that are essential in keeping cells healthy and strong.

So, get healthy and be sure to join us at the ‘beach’ for fun activities this semester!

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Friday Nutrition Tip


The meal of champions. It’s no joke.

Choosing whether to start your day with a nutritious meal can make or break you. After sleeping for 8 or more hours your body’s metabolism slows down. Eating breakfast gives fuel to your brain so that you can pay attention better in school and in life.  In addition, studies have shown that people who eat breakfast are less likely to be overweight than their non-breakfast eating counterparts.  See more details on one study here:

And breakfast doesn’t have to be traditional breakfast foods, as long as you’re putting something into your belly!

Try some of these non-traditional breakfast ideas from the Academy of Nutrition and Dietetics:

  • Peanut butter and banana sandwich on whole-grain bread
  • Leftover veggie pizza
  • Deli turkey, a slice of low-fat cheese and lettuce wrapped in a tortilla
  • Leftover rice mixed with low-fat yogurt, dried fruit and nuts. Sprinkle with cinnamon

What’s your favorite breakfast food?

February is…

Heart Health Month!

You’ve heard it time and time again: Eating fish can help keep your heart healthy.  Why?  Because fish, especially fatty fish such as salmon and herring, contain Omega 3 unsaturated fatty acids.  According to the Mayo Clinic, eating 1 or more servings of fish per week can reduce your risk of heart disease later in life.  Research has shown that when seafood is substituted for meat (which contains more saturated fat), cholesterol levels can decrease. Omega 3s can lower inflammation in the body. You can read more about it here:

Combine regular exercise with a balanced diet that includes 1-2 servings of fish per week and you’re on your way to a heart healthy lifestyle!

Try this recipe from

Baja Fish Tacos


  • Cooking spray
  • 3/4 lb mahi mahi or other firm white fish fillets
  • 2 tsp fajita seasoning
  • 2 cupspresliced green cabbage (about 6 ounces)
  • 1 T fresh lime juice
  • 1/2 tsp salt
  • 3 T chopped fresh cilantro
  • 8 (6-inch) corn tortillas
  • 2 1/2 T reduced-fat sour cream, divided (optional)
  • 1/2 avocado, pitted and diced
  • Bottled salsa


1. Lightly spray grill rack with nonstick cooking spray, and preheat grill.

2. Sprinkle both sides of fish with fajita seasoning, gently pressing into flesh. Grill fish 3-4 minutes on each side or until fish flakes easily when tested with a fork. Flake into pieces with a fork; keep warm.

3. In a small bowl, mix together cabbage, lime juice, salt, and cilantro.

4. Wrap the tortillas in paper towels, and microwave 1 minute on HIGH or until they’re warm.

5. Place taco ingredients on the table for assembly. Spread each tortilla with 1 teaspoon of sour cream, if desired, and top with fish, cabbage mixture, and avocado. Serve with salsa on the side.


How will you be good to your heart this month?