Friday Nutrition Tip

Enjoy your food, but eat less.

Portions in America have gotten out of control.

What to do to combat the distortion?

Use a smaller plate.

Put the bag away! Portion out how many chips you’re going to eat.

Eat at the table (not standing, or in front of the tv or computer…).

Take your time.

Make treats a once in a while occasion rather than an everyday thing.

Find out how much food you actually need by scheduling an appointment with the on-campus dietitian.

Contact Sara Patterson at or 603-535-3186

Tonight! Nosh with the Nutritionist!

Join me for the second Nosh with the Nutritionist event of the semester!

Eat dinner with me and have your nutrition questions answered.  Discuss the topic of the night (National Nutrition Month).

5 to 6pm in Prospect Hall at the table with the white table cloth!

Upcoming Topics:
March 29th – Get Your Plate in Shape: National Nutrition Month
April 26th – Nutrition Myths Debunked
For more information contact, Sara Patterson, MS, RD

email:    phone: 603-535-3186

See you tonight!
Posted in Uncategorized | Comments Off on Tonight! Nosh with the Nutritionist!

Curious About How Much Protein is in Your Foods?

Read on to find out!  The amount of recommended daily protein varies based on age, sex, weight, height and activity level. In general, women should get around 6 to 8 oz of protein per day and men between  8 and 10 oz.  Protein on nutrition labels are usually given in grams. To convert grams to ounces divide grams by 7.  That will give you the amount of protein in ounces. For example if the label says 21g of protein (21/7 = 3), the item contains 3 oz of protein.

How Much Protein is in Common Foods?

Written By Sofia Layarda, MPH, RD

Originally posted on

  • Hamburger patty: 24 g per quarter pound
  • Tenderloin: 23 g per 3-oz serving
  • Prime rib: 38 g per 6-oz serving
  • Pork chop, ground pork, or tenderloin: 22 g per 3-oz serving
  • Sausage, Italian: 13 to 16 g per piece
  • Ham, deli: 4 to 5 g per slice
Chicken or Turkey
  • Breast, skinless: 27 g per half breast
  • Thigh, skinless: 28 g per thigh
  • Chicken drumstick, skinless: 23 g per drumstick
  • Turkey leg, skinless: 65 g per leg
  • Chicken wings, skin-on: 9 g per wing
Seafood (3-oz serving)
  • Fish filet or steak: 20 to 22 g
  • Tuna, canned, drained: 22 g
  • Salmon, canned, drained: 20 g
  • Shrimp: 19 g (~12 to 15 medium shrimp)
  • Milk: approximately 8 g per cup
  • Cottage cheese: approximately 14 g per half cup
  • Cheese: 6 g per oz for soft cheeses (Brie, camembert),  7 to 8 g per oz for medium cheeses (cheddar, mozzarella, Swiss), 10 g per oz for hard cheese (parmesan)
  • Yogurt: 6 to 10 g per 6-oz serving, depending on type and flavor
  • Greek yogurt: 17 g per 6-oz serving
  • ​Note: ​For dairy foods, lower fat items  contain slightly more protein than higher fat items, but the difference is not significant.
Non-dairy Milk (1 cup serving)
  • Soy: 7 to 11 g
  • Coconut: 1 g
  • Rice: 1 g
  • Almond: 1 g
  • Hemp: 2 to 4 g
  • 5 to 8 g per egg, depending on size
Beans and Lentils (half-cup serving)
  • Tofu: 8 g (soft) to 10 g (firm)
  • Edamame: 8.5 g
  • Beans (black, pinto, navy, kidney, etc.): 7 to 10 g
  • Lentils: 9 g
Nuts and Seeds (1-oz serving unless specified otherwise)
  • Walnuts: 4.3 g
  • Almonds: 6 g
  • Pecans: 2.7 g
  • Peanuts: 6.7 g; peanut butter: 8 g per 2 tbs
  • Pistachios: 6 g
  • Sunflower seeds: 5.5 g
  • Sesame seeds: 4.8 g
  • Pumpkin seeds: 5.3 g
  • Flax seeds: 5 g
Whole Grains (cooked, 1 cup serving)
  • Oatmeal: 5.9 g
  • Brown rice: 4.5 g
  • Quinoa: 8.1 g
  • Millet: 6.1 g
Posted in Uncategorized | Comments Off on Curious About How Much Protein is in Your Foods?

Rate Your Plate

Choose Sometimes, Never or Usually to answer the following questions:

  • Consider nutrition when making food choices?
  • Avoid skipping meals?
  • Eat a variety of foods?
  • Eat 3 or more whole grains daily?
  • Eat at least 2 cups of vegetables daily?
  • Eat at least 1 cup of fruit daily?
  • Consume at least 2 cups of  low fat milk or yogurt, or 2 oz cheese daily?
  • Choose lean protein (chicken, fish, tofu?)
  • Drink plenty of water?
  • Go easy on higher-fat foods?
  • Eat sweets after every meal?


Usually = 2 points; Sometimes = 1 point; Never = 0 points. If you scored…

  • 18 or more points….Healthful eating seems to be your fitness habit already. Still, look for ways to stick to a healthful eating plan — and to make a “good thing” even better.
  • 11 to 17 points….You’re on track. A few easy changes could help you make your overall eating plan healthier.
  • 5 to 10 points.…Sometimes you eat smart — but not often enough to be your healthiest.
  • 0 to 4 points.…For your good health, you’re wise to rethink your overall eating style.



Travel Friendly Nutrition

When you hear the words “Spring Break” images of relaxing on the beach and sitting in the sun immediately pop into your head, right? Everyone likes to let loose while on vacation. However, those early morning flights, late night nachos and frosty drinks can take a toll on your ability to get-up-and-go! Eating well while traveling can give you the energy you need to see the sites and have fun in the sun.

Bring snacks! You’ve been rushing around all week trying to find the perfect bathing suit for your vacation. But have you stopped to take a minute to think about what you’re going to eat during the long journey? While you’re stopping by the store to pick up that last minute sunscreen, grab yourself some on-the-go snacks. We recommend one or two pieces of fresh fruit (apples and oranges travel best), some low-fat cheese sticks and whole wheat crackers.

Stay hydrated! Feel parched the minute you step foot on an airplane? There’s a reason flight attendants make the rounds with fizzy beverages.High altitudes can make your body feel out of whack and you might need more to drink. To save some cash, bring an empty water bottle from home. Remember to fill it up after you pass security!

Indulge! You’re on vacation, go ahead. It’s ok to have that dessert. Before you do, ask yourself: Is this what I really want? If the answer is yes, then eat it! Maybe even share the portion with a friend. If the answer is no, wait until you have the chance to eat something you’ll really love!

Spring Break rolls around but once a year. Have a good time and soak up the sun, while treating your body right.

What are your ‘stay healthy’ spring break plans?

Posted in Uncategorized | Comments Off on Travel Friendly Nutrition

Global Chef Leanne English At Plymouth State

This past February 15th and 16th Chef English came to Plymouth State University to share with us her delicious entrees and delectable treats.  Our main dining facility, Prospect Hall, had the honor of sampling her Brown Sugar Pound Cake with Grilled Pineapple, Coconut Cream, Rum-Caramel Sauce and Pineapple Chips.  Chef’s dessert had a candied appeal with the Pineapple Chips and the Rum-Caramel Sauce was a nice kick in the taste buds.  The Brown Sugar Pound Cake was sweetly moist and the Coconut Cream was like a smooth rich custard.

The retail side of our account, The Union Grille, had Chef English for lunch.  She prepared a gourmet Grilled Cheese on Brioche with Tomato Consomme and Homemade Potato Chips.

Chef found our account warm and welcoming. She had these kind words to say, “What I enjoyed the most about my visit was the interaction I had with the students and the staff.  Chef Robin was fantastic! I was very impressed with his organization, having me all ready to roll.  It was nice to be able to do items in front of the students and talk to them.  Everyone was very welcoming.”

We would like to thank Chef English for visiting.  Her talent was enjoyed by the faculty, staff and students.  Our only regret is that her stay wasn’t long enough.

Written by: Jessica Hoyt


Prospect Dining Hall

Plymouth State University

Plymouth, NH


Posted in Uncategorized | Comments Off on Global Chef Leanne English At Plymouth State

Friday Nutrition Tip

Make Half Your Grains Whole!

Whole grains contain all the parts of the grain – bran, sperm and endosperm pieces of the plant. Eating whole grains increases the amount of fiber, vitamins and minerals in your diet and can decrease your risk of stroke, diabetes and cancer later in life. Wheat, oat, rye and barley are all types of grains.  Check the ingredient list to make sure that whatever whole grain you’re choosing has the word “whole” in front of it and is the first ingredient on the list. There’s still room for your favorite pasta dish from that amazing Italian restaurant, but try to make small changes like switching from white to whole wheat bread when you order your sandwich.

At Prospect Hall, you can find whole wheat bread, oatmeal, granola, and occasionally whole wheat pasta and brown rice.

Read here for more information:

Ways to get Whole Grains

  • Whole wheat bread
  • Whole wheat pasta
  • Brown rice
  • Oatmeal
  • Popcorn (who knew?!)
  • Quinoa

Love this chart from Pillsbury:

What’s your favorite whole grain?

PB Reviews

Read on to learn about the best and worst tasting natural peanut butters…


Then try this super easy, tasty peanut butter recipe from

Apple, Peanut Butter and Granola Sandwich

serves 2
1 apple, cored
2 tbsp. peanut butter
½ c. low-fat granola

Core apple. Slice apple horizontally into several slices to make sandwich “bread.” Spread two apple slices with 1 tbsp. peanut butter each and sprinkle with granola. Top peanut butter and granola-topped apple slice with another apple slice.

This example shows chocolate chips which seems like a tasty addition as well!

What’s your favorite peanut butter recipe?