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Nutrition Minutes Archives

Previous Nutrition Minutes and Links

March 6th – Grab & Go Healthy Lunches
Buffalo Chicken and Salmon Salad Recipes at Healthy Recipe Library

March 12th – Healthy Cooking In the Dorms
For a copy of our Healthy Eating in the Dorm Recipes please click here.

March 18th – The Scoop on Energy Drinks stop by the Wellness Resource Center just off the lobby of the Vanderbilt Recreation and Wellness Center for a brochure on this topic.

March 28th - Vegetarian Entrees – Here are recipes for two entrees that use plant-based proteins. Enjoy! Tips for eating more plant-based foods can be found at Academy of Nutrition and Dietetics Vegetarian Nutrition website.

April 8th – Serve It Up for Your Health – For all not able to attend this session, you can get your personalized eating plan based on your age, gender and activity level atChooseMyPlate.gov.

April 15th – Taste and See - Enjoy the tastes of local fresh vegetables by purchasing now at a local Farmers’ Market near you. In season for our area are asparagus and cauliflower.

When in the Vanderbilt Recreation and Wellness Center, stop by the Wellness Center between the hours of 12 – 7 pm, Monday – Friday and ask to see new resources which include the American Heart Association’s Cookbook, Sports Nutrition Guidebook, exercise training books and more.

April 23rd – Healthy Desk Drawer Snacks -

1. Plan ahead for purchase to have readily available.
2. Consume only 200 calories or less at snack time.
3. Suggestions for items to have on hand:

  • Dried fruit (apricots 134 Calories/½ cup, raisins 168 Calories/2 ounces, craisins 181 Calories/1/2 cup)
  • Yogurt covered raisins (130 Calories/¼ cup)
  • Water packed canned tuna or chicken (180 Calories/6 ounces)
  • Nuts (161 Calories/ounce)
  • Rice cakes or popcorn cakes (111 Calories/ounce)
  • Nut butters (180 Calories/2 tablespoons peanut butter)
  • Whole grain crackers (90 Calories/5)
  • Snack packs of fruit (unsweetened applesauce or other fruit packs have about 76 Calories/cup)
  • Low fat granola (133 Calories/1/4 cup)
  • Trail mixes (173 Calories/1/4 cup)
  • Soy nuts and sunflower or other seeds (117 Calories/¼ cup)
  • Popcorn (55 Calories/1 cup plain)

4. Add your own ideas.

April 30 – Healthy Dinners on the Run – Plan ahead for purchase to have readily available. Use pre-cooked meats (rotisserie or grilled chicken are examples). Include main dish salads and top with grilled salmon or other protein source. Have fruit available for dessert. An added treat for summer months is to freeze grapes and peeled bananas. Eaten frozen both taste like frozen popsicles.

May 7th – Strawberry Delight – Enjoy the taste of seasonal fruit in this easy to prepare tasty salad. For more wonderful recipes check out the Academy of Nutrition and Dietetics’ Vegetarian Nutrition website site http://vegetariannutrition.net/

Strawberry Kiwi Salad with Balsamic Dressing recipe

May 16th – Healthy Picnics – Think food safety and healthy bites as you enjoy the wonderful outdoor weather in Tennessee. Picnic items included:  hummus, spinach and fat-free mayoannise wrapped in a whole wheat tortilla, natural peanut butter and banana chunks in whole wheat tortilla, No Pudge Fudge Brownies (yes, it is a mix, but low-fat), and fresh fruit and string cheese. Check out these safety tips at http://www.nashville.gov/Health-Department/Environmental-Health/Food-Protection-Services/Cookout-Safety.aspx

May 20th – Kid Pleasing Summertime Snacks – Toss those junky drinks and snacks for these kid pleasing, healthy, and easy to prepare snacks. Make a caterpillar by putting 6 green grapes on a stick and making eyes of cake icing and mini chocolate chips….so cute!  This is a hoot!!!

Other ideas

  1. Peel a banana and dip it in yogurt. Roll in crushed cereal and freeze.
  2. Spread celery sticks with peanut butter. Top with raisins. Enjoy ‘ants on a log’.
  3. Smear a scoop of frozen yogurt on two graham crackers and add sliced banana to make a yummy sandwich.
  4. Top low-fat vanilla yogurt with crunchy granola and sprinkle with blueberries.
  5. Blend low-fat milk, frozen strawberries and a banana for thirty seconds for a delicious smoothie.
  6. Fill a waffle cone with cut-up fruit and top with low-fat vanilla yogurt.
  7. Make a sandwich on whole grain bread. Cut out your favorite shape using a big cookie cutter. Eat the fun shape and the edges, too!
  8. Layer vanilla yogurt and mandarin oranges or blueberries for a delicious parfait.
  9. Froze 100% juice with sticks in them for a cool popsicle.
  10. Froze fruit such a ½ banana (peel before freezing) and grapes and enjoy these cool delights.

May 28th – Summertime and the Eating is Easy included Cold Fusillier Pasta with Summer Vegetables: see attached. Suggestion is to add grilled chicken or salmon to this delightful salad and enjoy.

Friday, June 6, 2014Healthy Rise and Shine Breakfast. Early morning workouts go better when fueled by a healthy breakfast! Marilyn Holmes, MS, RD, LDN served up power packed pre-workout healthy items, that included ‘Power Up’ Oatmeal Balls, Carnation Instant Breakfast mixed as directed and with ¼ cup powdered milk, orange juice, and non-fat vanilla yogurt with bananas.

Recipe for the Power Up Oatmeal Balls
(Makes approximately 10 oatmeal balls)

1 cup whole oats
1/2 cup chocolate chips
1/2 cup raisins
1/2 cup peanut butter
1/2 cup ground flax seed
1/3 cup honey
1 tsp. vanilla

Directions: Combine all ingredients. Form into golf ball sized spheres.

Tuesday, June 10 – Celebrate Dairy Month -  June is National Dairy Month; learn ways to help boost your nutrition with healthy milk based desserts.

Monday, June 16 – The Scoop on Milk Substitutes – Milk substitutes are not all equal. Compare nutrition content of three milk substitutes.

Wednesday, June 25 – Summer Cool Down – Summer fruit makes a delightful and refreshing low calorie treat. Stop by and sample the taste of fresh and healthy frozen fruit.

Source: Marilyn C. Holmes, MS, RD, LDN Vanderbilt Recreation and Wellness Center
marilyn.c.holmes@vanderbilt.edu or 615 343 2638