Fall 2024
- November
Mediterranean Magic | November 4th, 2024
Ready to live your best life? Experience the Mediterranean lifestyle, a way of life rooted in the traditions of Greece, Italy, and Spain. It is about more than just delicious food. It emphasizes staying active, connecting with others, and following heart-healthy eating patterns. Click the link below to learn how to incorporate a Mediterranean approach at Rutgers dining facilities...
- October
Magnificent Magnesium | October 28th, 2024
Looking to pass the test of good health? Magnesium is here to help you ace it. This powerful mineral not only helps keep your blood sugar and blood pressure in check, but research also suggests it may boost sleep quality, aid in muscle recovery, and even reduce the risk of migraines. Keep reading to find out more about magnesium and its grade A performance...
Dear HDT | October 21st, 2024
The newest edition of Dear HDT has just landed! Have burning questions or curious thoughts? We have all the answers tailored just for you. Dive in and discover the insights you have been waiting for...
Bite Me: From Hangry to Happy | October 14th, 2024
Are you really yourself when you are hungry? Feeling irritable or moody due to hunger, often called being “hangry”, is something many of us experience. But have you ever considered how your diet affects these hunger-fueled emotions? Read on to learn more about the science behind “hanger” and discover tips on how to avoid it...
The Dermal Diet: Skin-Sational Food Choices | October 7th, 2024
The skin, your body’s largest organ, reflects your diet. Did you know that what you eat can directly impact your health and appearance? From hydration to glowing complexion, nutrition plays a key role. Let’s explore how a skin-savvy diet can make you glow up from the inside out, right here in the Rutgers dining halls..
- September
Balancing Your Brew | September 30th, 2024
As busy college students, many rely on coffee to get through the day or power through those late-night study sessions. Are you tired of just chugging coffee? Let’s elevate your daily brew. While coffee itself is a naturally low-calorie energy boost, it is easy to pack on extra calories with sugary add-ins. Let’s dive deeper into the pot on how to make the most of your dining hall coffee...
Flavors of the World | September 23rd, 2024
Rutgers University is a salad bowl of cultures offering a taste of the world right on campus. Students from all parts of the globe can enjoy the familiar flavors of their home cooking through our dining facilities. Ethnic foods can spice up your plate while providing a window into diverse cultures and traditions. Read below to see how you can try the global flavors that are offered at Rutgers...
Need A Wake-Up Call? | September 16th, 2024
It is 1 o’clock on a busy Thursday afternoon, and you are only one hour into your three-hour lecture. As you battle to keep your eyes open and mind awake, you think to yourself, “How can I fight this mid-day slump?” Keep reading to find out how appropriately planned meals and snacks can provide consistent energy for our bodies and minds...
Fight the Freshman 15…and Win! | September 9th, 2024
Are you a first-year student afraid of gaining the infamous “Freshman 15”? Fear not, the Healthy Dining Team is here to reveal the facts and bust all the “Freshman 15” myths. Although some college freshmen do gain weight, studies have shown that these gains are much…
Eating 101 | September 3rd, 2024
How to get a 4.0 in Eating 101
Will the year ahead be a nutritional triumph or a dietary disaster? The choice is yours! Every day, the decisions you make in dining facilities can play a crucial role. Rutgers Dining Services offers some all-you-care-to-eat dining halls, catering to diverse palates and accommodating dietary restrictions. While there's an abundance of food available, you don't have to overload your plate to get the most out of your swipe. ...
Spring 2024
- April
A+ Musts | April 29th, 2024
RU stressed out about finals? When you are stressed or distracted, it is easy to lose focus on your overall health and well-being. However, practicing healthy eating habits sets you up for studying success. Keep reading to learn which healthy habits you can practice to help ace your exams…
Pumping Iron (Into Your Diet) | April 22nd, 2024
Let’s talk iron and anemia! Perhaps your energy levels are low, you have been feeling dizzy and weak, or maybe even caught yourself daydreaming about spinach? If this sounds familiar, you may be lacking iron…
Bell-evate Your Plate | April 15th, 2024
Picture this: you are standing at the salad bar, contemplating how to incorporate more color, crunch, and flavor to your meal. Ring, ring- you have been saved by the bellpepper! Bell peppers are available in a variety of colors that can enhance your meals in different ways ...
Breaking down Pre- and Pro-Biotics | April 8th, 2024
Your gut microbiome contains trillions of “good” bacteria, and they are just as hungry as you are after a busy afternoon of back-to-back classes! You can go to Livingston Dining Commons to enjoy a balanced meal, but how do the bacteria in your gut microbiome satiate their hunger?…
Sweat Smart: Electrolyte Essentials | April 1st, 2024
Whether you are fueling a run around Buccleuch Park or hitting the Livingston Recreation Center, maintaining proper hydration is key for allowing your brain and body to perform optimally. However, there is another piece to the puzzle of hydration beyond your level of water intake: electrolytes…
- March
The Phytonutrient Phenomenon | March 25th, 2024
Have you ever heard of the phrase “eat the rainbow”? (And no, we are not talking about Skittles™). “Eating the rainbow” refers to eating a variety of colorful produce. Different fruits and vegetables contain unique phytonutrients that support our health in different ways…
Under the Chef Hat of Rutgers Dining Services | March 18th, 2024
Do you ever wonder who creates your favorite meals in the various Dining Services facilities? In this latest newsletter edition, the Healthy Dining Team gets up close and personal with the talented culinary masters serving up delicious meals on the daily…
A Recipe for Successful Meal Planning | March 4th, 2024
Have you ever strolled into the dining hall, only to be captivated by the sheer abundance of food stations and the plethora of choices available? Do not fret, the Rutgers Healthy Dining Team is here to introduce you…
- February
March is National Nutrition Month | February 26th, 2024
Join us in commemorating National Nutrition Month by embarking on a journey Beyond the Table! Take the month of March to learn about making informed choices regarding food, sustainability, and physical activity habits. This year’s theme…
Advantages and Limitations of BMI | February 19th, 2024
Have you ever utilized body mass index (BMI) as a measure of health? BMI is a tool healthcare providers use to determine degree of obesity and estimate body fat using your height and weight. While it is a widely used …
Check in with Chicken | February 12th, 2024
Chicken has been a u-beak-quitous part of the human diet for over 400 years, as it is a delectable canvas for an array of different dishes and flavors. If you choose to eat poultry, keep reading to see how chicken can be part of a healthy and balanced diet…
Take Five | February 5th, 2024
Between classes, studying, extracurriculars, and maintaining a social life, it may seem like there is not enough time in the day to fit it all in. You may feel tempted to try and save time by rushing through meals, studying while eating, or skipping meals. However…
- January
Wholesome Grains | January 29th, 2024
You’re standing at the deli station, ready to make yourself a sandwich for lunch when you are faced with a crucial decision – which bread do you reach for? A Pita, a roll, white bread, or wheat bread? The Healthy Dining Team is here to help you with your choices…
Food for Thought | January 22nd, 2024
Have you ever walked into a room and completely forgot what you went there for? Or felt like your thinking was “foggy” or “sluggish” when studying for an exam? There may be something you can do to help…
Omelet You in on a Secret | January 16th, 2024
Eating the same breakfast everyday can get monotonous. Instead of struggling to think of ways to switch things up, head over to the omelet station. Omelets are an egg-cellent and versatile way to start your day with…
Fall 2023
- December
Clearing the Smoke: Tobacco's Influence on Nutritional Health | December 4th, 2023
It is no surprise that smoking cigarettes causes lung cancer and heart disease. However, did you know that smoking may also affect how our bodies absorb nutrients, suppress our appetite, and contribute to poor food choices?…
- November
The Atri-Yum | November 27th, 2023
In case you have not heard, Brower Dining Hall has stepped down after 62 years of serving all of College Avenue’s hungry students. In the meantime, it is being replaced with a new dining concept, The Atrium. This modernized food court…
Squeezing the Benefits of Vitamin C | November 13th, 2023
Cold and flu season is here, which means you may already be familiar with vitamin C through attempts to alleviate your symptoms. But what do you really know about this powerful water-soluble vitamin? Benefits of vitamin C range from…
Dining Hall Secret Menu | November 6th, 2023
While Rutgers dining halls provide extensive daily menus, inevitably there comes a point when you may want to switch up your dining hall favorites. Let us unveil the Rutgers Dining Hall Secret Menu. With a little creativity during mealtime, you can access…
- October
Don’t Let the Treats Trick You | October 30th, 2023
Double, double, toil and trouble! Halloween is a time for scary movies, costume parties, haunted houses, and of course, hauntingly indulgent candy. Halloween candy is…
You Wanna Pizza Me? | October 23rd, 2023
Any way you slice it, pizza is one of the most popular and ubiquitous foods around campus- and for good reason! Along with being a convenient comfort food for students on the go, pizza provides a carbohydrate rich starting point when building your plate. Although the carbohydrates in pizza…
Dining Misconceptions Debunked | October 16th, 2023
“Brown bananas are spoiled. Pink chicken is always undercooked. The dining facilities serve poor quality meat and poultry. All oil used to cook food is unhealthy”. These common food, nutrition, and dining facility myths obscure the truth…
Fall Into Seasonal Eating | October 9th, 2023
Apples and Brussels and kale, oh my! Fall is here, so break out your favorite sweaters, grab something pumpkin spiced, and take advantage of this season’s freshly harvested fruits and vegetables. Seasonal produce is…
Harvest Healthy Habits | October 2nd, 2023
What is this mythical place called “Harvest Café” you speak of and where is this magical culinary experience located? The New Jersey Institute of Food, Nutrition, and Health (IFNH) on Cook Campus is home to Harvest Café. This dining venue is dedicated to…
- September
Make Your Microflora Microflourish | September 25th, 2023
Picture College Avenue around 3 o’clock in the afternoon–students flooding The Yard bus stop, pushing their way to get on a crowded LX bus, others running to class, and some just enjoying a coffee at Starbucks. Now imagine this at a microscopic level…
Dressing Up Your Salad | September 18th, 2023
Let us toss around salad ideas. Salads are a tasty and easy way to incorporate a variety of fruits and vegetables into your diet. Caesar, creamy ranch, and Thousand Island dressings pair well with leafy greens, making you want to say yes to the dress-ings. However…
Fight the Freshman 15…and Win! | September 11th, 2023
Are you a first-year student afraid of gaining the infamous “Freshman 15”? Fear not, the Healthy Dining Team is here to reveal the facts and bust all the “Freshman 15” myths. Although some college freshmen do gain weight, studies have shown that these gains are much…
How to get a 4.0 in Eating 101 | September 5th, 2023
Will the year ahead be a nutritional success or a dietary failure? You decide! The choices you make in the dining halls everyday can be the determining factor. Rutgers Dining Services provides…
Spring 2023
- May
A+ Musts | May 1st, 2023
RU stressed out about finals? When you are stressed or distracted, it is easy to lose focus on your overall health and wellbeing. However, practicing healthy eating habits sets you up for studying success. Students are able to learn better when…
- April
Spinach: The Unbeleafable Green | April 24th, 2023
Popeye the Sailor may have been on to something by consuming large quantities of spinach. Although a can of spinach will not enhance your strength as the cartoon claimed, incorporating this versatile vegetable into your diet can…
Swiper, Mo’ Swiping | April 18th, 2023
As the semester draws to an end, you may find yourself with extra meal swipes. Meal swipes will not roll over to the next semester – if you do not use them, you lose them. You may know…
Dear HDT | April 10th, 2023
A new edition of Dear HDT has arrived! You have questions; we have answers. Dear HDT, there are so many diets out there: Atkins, paleo, keto, raw food. Should I follow these diets to lose weight?…
The Rice is Right | April 3rd, 2023
When making your plate, choosing rice is a no-grainer. Rice is a low cost, staple food in many cultures and the base of many dishes around the world. There are various rice types, all with different…
- March
Talking Trash | March 27th, 2023
Picture this: You pile your plate high and sit down to eat. After a few minutes, you discover your eyes are bigger than your stomach and have leftover food. You place your plate on the conveyor belt and leave the dining hall without a second thought. But what happens to the leftover food?…
Garlic: Nature’s Brightest Bulb | March 20th, 2023
Garlic is a food of legends, supposedly capable of providing protection against everything from the common cold to heart disease – not to mention vampires and werewolves. Tall tales aside, studies show garlic can act as a…
Plant Forward, Planet Forward | March 6th, 2023
The Earth is our home, and our job is to protect it. How can you join the mission to help our planet? Start by including sustainable practices in the dining hall with your everyday eating routine. The food that you eat can…
- February
March is National Nutrition Month | February 27th, 2023
Celebrate National Nutrition Month by Fueling for the Future! Take the month of March to learn about making informed choices regarding food and physical activity habits. This year we are Fueling for the Future by…
Extra Sensory Ingestion | February 20th, 2023
My sixth sense tells me you are here to learn about the multi-sensory experience of eating. If you pay close attention, you will notice eating engages all five senses: sight, hearing, smell…
Dining Misconceptions Debunked | February 13th, 2023
"Brown bananas are spoiled. Pink chicken is always under cooked. The dining hall serves poor quality meat and poultry. All oil used to cook food is unhealthy”. These common food, nutrition, and dining hall myths obscure the truth about safe eating in our campus dining halls…
Conversation Candy | February 6th, 2023
Eating together, or commensalism (from the Latin com, meaning together, and mensa, meaning table or food), is important to our health and well-being. The past couple years of Zoom™ classes and social distancing has made…
- January
Your Guide to Stir-Fry | January 30th, 2023
Imagine this: You enter the dining hall doors and begin to peruse the stations of food, wondering what your next meal will be. You then smell the delicious scent of savory soy sauce garlic glaze and tangy sweet and sour sauce wafting from…
Toatally Awesome | January 23rd, 2023
Oats have been a popular food for thousands of years, and for good reason! Just a half cup of these ancient grains is packed with nutrients, including a mix of fiber, protein, and…
Love the Skin You’re In | January 17th, 2023
Here at the RU Healthy Dining Team, we love talking about nutrition. Love it. But sometimes it’s important to step back and explain why we care so much about well-balanced eating. Our job is to help students.
Fall 2022
- October
It’s Not You, It’s My Food Allergy | October 31st, 2022
Do you have a food allergy? If so, you’re not alone. It’s estimated that food allergies affect up to 32 million people in the United States. A food allergy is caused by…Continue to read.
The Secret Identity of Superfoods | October 24th, 2022
Don’t be fooled – adding a superfood to your plate will not give you superpowers, but it may provide you with a powerful, nutrient-rich punch. Foods coined as superfoods are thought to…Continue to read.
Don’t be Diet-shy to Vitamin D | October 17th, 2022
When the weather outside is frightful, but the sun feels so delightful – there is a reason why, and it goes skin deep with vitamin D. It is both a…Continue to read.
Whisky Business | October 10rd, 2022
What would Rutgers be without the occasional $2 Tuesday, Thirsty Thursday, or a 21st birthday celebration at The Knight Club? For those 21 years and older who choose to drink alcoholic beverages, drinking in moderation …Continue to read.
Spell the Beans | October 3rd, 2022
Beans, beans, the musical fruit – the more you eat, the more you reap amazing health benefits! Peas take a minute to test your knowledge on the humble and wholesome legume by playing bean-based crossword puzzle…Continue to read.
- September
Sleep Hygiene and Caffeine | September 26th, 2022
It is 4pm and you find yourself suffering from the dreaded “afternoon slump”. Do you A) grab a coffee or energy drink to power through, B) go outside for a brisk walk, or C) take a power nap? If you chose A, you…Continue to read.
Think of the Pasta-bilities | September 19th, 2022
Do you ever crave some spaghetti when you get upsetti? While pasta might be a go-to for many when feeling stressed, it can also serve as a nourishing and balanced meal option when incorporating the right ingredients. Unfortunately…Continue to read.
Fight the Freshman Fifteen…and Win! | September 12th, 2022
Are you a first-year student afraid of gaining the rumored “Freshman 15”? Fear not, the Healthy Dining Team is here to shine some light on the scary “Freshman 15” myth. Studies have shown that although some college freshmen do gain weight, these gains are…Continue to read.
How to get a 4.0 in Eating 101 | September 5th, 2022
Will the year ahead be a nutritional success or a dietary failure? You decide! The choices you make in the dining halls everyday can be the determining factor. Read on for tips and tools you can use as a guide to balance your meals and overall nutrient intake…Continue to read.
Spring 2022
- May
Sleep Hygiene and Caffeine | May 2nd, 2022
It is 4pm and you find yourself suffering from the dreaded “afternoon slump”. Do you A) grab a coffee or energy drink to power through, B) go outside for a brisk walk, or C) take a power nap? If you chose A, you are not alone. In fact…Continue to read.
- April
Balance the Sodium-Potassium Scale | April 25th, 2022
Are you worried about consuming too much sodium in your diet? Potassium to the rescue! Potassium is the yin to sodium’s yang. Sodium, found primarily in highly processed foods (over 70% of sodium in the average diet comes from processed foods), is associated with…Continue to read.
What do you know about food GMOs? | April 18th, 2022
With the world population continuously on the rise, one major concern is how to effectively feed a world of this size. Beginning in 1994, Genetically Modified Organisms, or GMOs, were developed in an effort to…Continue to read.
Go Nuts for Nuts! | April 11th, 2022
Feeling nutty? If not, you should be! Nuts and seeds are a healthy addition to any meal. Both nuts and seeds are high in fiber, plant-based protein, and healthy fat. In addition, they have been shown to help…Continue to read.
Think About Your Drink | April 4th, 2022
Some beverages like sodas and energy drinks are known for their high sugar content. However, other beverages that may seem innocent can be loaded with sugar, such as…Continue to read.
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- March
H2Ohh Yeah | March 28th, 2022
What do you call water that is good for you? Well water! The human body is made up of about 60% water, which is essential for many bodily functions. It is recommended that men and women consume 124 ounces and 92 ounces of water daily, respectively. However…Continue to read.
Start your day the Egg-cellent way! | March 21st, 2022
How do you like your eggs in the morning? You can find them at the dining halls either scrambled, hard-boiled, at the omelet station, or you can create your own breakfast sandwich, but eggs are more than just a versatile breakfast food….Continue to read.
What’s the Deal with Processed Foods? | March 7th, 2022
Have you been told to avoid all processed foods in your diet because they are bad for you? While ultra-processed foods contain high levels of added sugars and sodium and should be limited or avoided, minimally processed foods can be…Continue to read.
- February
Let’s Get Intu-it! | February 28th, 2022
Most people have tried some form of dieting at one time or another, but have you heard about the practice of intuitive eating? This practice suggests that there is a better path to health than following a strict set of dieting rules, and it involves…
The Facts on Fats | February 21st, 2022
Does fat make you fat? Some diets suggest limiting fat as much as possible, while others promote consuming large amounts (we’re looking at you, keto). The truth is, it’s complicated. Fat is an essential part of the diet which…Continue to read.
Chocolate: Match Maker or Heart Breaker? | February 14th, 2022
Milk chocolate, white chocolate, dark chocolate. With so many choices, how do you exercise good fudge-ment? Whether you receive chocolate from your Valentine or want to treat yourself to a delectable sweet on this holiday, you may be wondering if it’s better to avoid chocolate completely or if it has a place in a healthy diet. Good news…Continue to read.
Fall in Love with Fermented Foods | February 7th, 2022
Have you ever wondered how a cucumber turns into a pickle, or cabbage turns into sauerkraut? With just salt, water, and time, the magic of fermentation allows microorganisms to transform a cuke to a cornichon, and a savoy to sauerkraut. Fermented foods have gained popularity in recent years, keep reading to find out why…Continue to read.
- January
Enter the Tuna-verse of Sushi | January 31st, 2022
Tuna, salmon and California rolls…you can’t ig-nori how much people love these tasty Japanese treats. Sushi originated in Japan over one thousand years ago as a means of preserving fish between layers of fermented rice and salt. Today sushi can be found nearly anywhere including…Continue to read.
Go Nuts for Nuts! | January 24th, 2022
Feeling nutty? If not, you should be! Nuts and seeds are a healthy addition to any meal. Both nuts and seeds are high in fiber, plant-based protein, and healthy fat. In addition, they have been shown to help with…Continue to read.
Food Pairings: A Love Story | January 17th, 2022
In the early 20th century, by forces unknown, two unlikely condiments met, and it was love at first bite. This love story for the ages is none other than the peanut butter and jelly sandwich. When the salty flavor of peanut butter joined sweet jelly, something very beautiful happened…Continue to read.
Fall 2021
- December
A+ Musts | December 13th, 2021
RU stressed out about finals? When you are stressed or distracted, it might be difficult to focus on your overall health and wellbeing. However, taking care of yourself sets you up for studying success. Keep reading to learn how healthy habits can help you ace your exams…Continue to read.
The Search for Hidden Sugars | December 6th, 2021
During the holidays sweet treats abound! While sipping on your peppermint mocha, you should be aware of the added sugars found in these festive treats. Before munching on that fruitcake, check the…Continue to read.
- November
Slash Your Sodium | November 22nd, 2021
Feeling salty about your sodium intake? You are not alone; on average Americans consume 50% more than the recommended level of sodium. Recently, the Food & Drug Administration (FDA) encouraged food manufacturers and chain restaurants to cut…
Team Potato or Team Sweet Potato? | November 15th, 2021
Have you ever ordered sweet potato fries in an attempt to be healthy? While sweet potatoes have a higher micronutrient content than white potatoes, when thrown in the deep frier, both options…
Cravings Craze | November 8th, 2021
Candy, chips, pastries, and fried foods! All are indulgent food options that students often crave. In moderation these foods can be incorporated into a balanced diet, however in excess they may lead to…Continue to read.
Fantastic Fruits | November 1st, 2021
You probably hear it all the time: “Eat more fruits and vegetables!” Sometimes it seems like veggies get all the attention, but fruit is also berry important. According to the 2020-2025 Dietary Guidelines for Americans, about 80% of the US population…Continue to read.
- October
Get to Know Gluten | October 25th, 2021
Have you ever come across food products labelled gluten-free at the grocery store, or hear a friend talk about eating a gluten-free diet? Some media sources claim that removing gluten from the diet can be beneficial for weight loss and digestive health. However…Continue to read.
Get Stoked for Breakfast | October 18th, 2021
In the same way a fire uses wood to burn, our bodies use food to function. Breakfast provides the energy we need to blaze through the day. Different foods are digested at different speeds, so for that all-day glow…Continue to read.
Social Media and Reliable Nutrition | October 11th, 2021
Do you find yourself scrolling through social media for hours on end? You probably encounter nutrition related information, diet trends, recipes on platforms such as Instagram, Tiktok, and YouTube. With so many “nutrition experts” and conflicting advice, it can be hard to tell fact from fiction…Continue to read.
Better Together | October 4th, 2021
While we often think of studying together as a way to increase learning and boost grades, we don’t usually associate eating together as a way to achieve A’s in health and happiness. Research has suggested that families who eat together may have lower rates of…Continue to read.
- September
What’s Your Main Squeeze | September 27th, 2021
You may remember gulping down fruity flavored juice boxes as a kid, but do they actually pack a nutritious punch? While orange, grape, and cranberry juice may entice you at the dining hall, there is some confusion about the health benefits…Continue to read.
Mush-room for Mushrooms | September 20th, 2021
Have you heard there’s a new fun-gi in town? Over the past four decades, mushrooms have become increasingly popular as people have begun to realize the nutritional punch and environmental benefits they offer…Continue to read.
All In Good Taste | September 13th, 2021
Bittersweet moments and feeling salty; these phrases are proof that we use our knowledge of taste to describe more than just food. Without taste, the foods we eat would be…Continue to read.
How To Get A 4.0 in Eating 101 | September 6th, 2021
Will the year ahead be a nutritional success or a dietary failure? You decide! The choices you make in the dining halls everyday can be the determining factor. Rutgers Dining Services provides…Continue to read.
- August
Fight The Freshman 15… And Win! | August 30th, 2021
Incoming college students may be fearful of gaining the rumored “Freshman 15”, but what they may not know is that the “Freshman 15” is actually somewhat of a myth. A review of multiple studies showed…Continue to read.
Spring 2021
- April
The Final(s) Countdown | April 27th, 2021
Spring is in the air! With this time of year comes sunshine, warmer weather, and every student’s favorite: final exams. If you have been feeling stressed just thinking about finals, know that you are not alone. Our team is here to walk you through some healthy habits and tips to…Continue to read.
Dear HDT | April 20th, 2021
A new edition of Dear HDT has arrived! You have questions; we have answers. Will intermittent fasting help me lose weight?…Continue to read.
Powered by Plants | April 13th, 2021
Whether your goals are to start prioritizing your health or to consume a more environmentally friendly diet, eating plant-forward can help you accomplish them. According to the Menus of Change Initiative, a plant-forward diet is…Continue to read.
- March
What’s on Your Plate? | March 30th, 2021
With so much advice available about what you should or should not eat, how can you know what information to trust? Thankfully, there is no need to follow any trendy or restrictive diets. Look to MyPlate for…Continue to read.
Post-Exercise Protein Propaganda | March 23rd, 2021
You might be thinking: There is no whey I could be consuming “too much” protein. While muscles are made up of protein (specifically amino acids), replenishing the body with excessive amounts is not the best way to increase muscle mass. Read below to uncover the truth …Continue to read.
National Nutrition Month | March 2nd, 2021
March is National Nutrition Month! To help you celebrate all month long, check out our calendar with daily nutrition and health tips…Continue to read.
- February
The Health Halo Effect | February 23rd, 2021
Have you ever ordered an all-natural cookie or organic ice cream because you were trying to be healthy? If so, you may have fallen for the health halo effect. The health halo effect can be defined as…Continue to read.
Spice Up Your Life | February 16th, 2021
Spices help enhance flavor and bring inspiration from certain cultures. If you are feeling uninspired in the kitchen, spices can be used to change up your daily cooking by adding new dimensions to your staple dishes. Travel the world with us and explore some unique global spices…Continue to read.
Great MINDs Think Alike | February 2nd, 2021
Ever heard of the MIND Diet? If not, this newsletter is for you. There are several health benefits of the MIND Diet that are important to consider. Keep reading to find out how to keep your brain in tip top shape this semester and beyond…Continue to read.
- January
Sleep & Appetite | January 26th, 2021
Lack of sleep may affect your productivity, mood, and…appetite? College students are notorious for running on little to no sleep while juggling classes, extracurriculars, and a social life. However, being tired is more than just…Continue to read.
The Facts on Fiber | January 19th, 2021
How can something humans cannot digest be an essential part of a healthy diet? The fabulous functions of fiber include…Continue to read.
Fall 2020
- December
A+ Musts | December 8th, 2020
RU stressed out about finals? When you are stressed or distracted it might be difficult to focus on your health and wellbeing. However, practicing certain healthy habits may help you ace your exams…Continue to read.
- November
R U Hot for Cocoa? | November 24th, 2020
Feeling cold with the changing weather? Searching for the best drink to soothe your chills? A nice cup of hot cocoa may just be exactly what would warm your body! Hot cocoa is…Continue to read.
What You’re Missing By Skipping | November 17th, 2020
Your busy schedule does not have to interfere with your ability to eat healthy! Sacrificing a meal for extra study time, a nap, or a class might do you more harm than good. Learn how eating regularly throughout the day may have positive effects on your mind and body…Continue to read.
Say “Yes” to Yogurt | November 3rd, 2020
Get a spoonful of this! Eating yogurt, both dairy and non-dairy versions, is a great way to incorporate essential nutrients into your diet. Keep reading as we help you to navigate from finding yogurt in the aisles to enjoying it in your bowl…Continue to read.
- October
Eating for the Seasons | October 27th, 2020
When you think of autumn, do images of pumpkins, apples and sweet potatoes immediately pop into your head? Below you will find information on some of the most popular fall foods, as well as tip to…Continue to read.
Dressing Up Your Salad | October 20th, 2020
Caesar®, Creamy Ranch® and Thousand Island® would make anyone want to eat more leafy greens, but be mindful. Many of these salad dressings are loaded with…Continue to read.
Mediterranean Style | October 13th, 2020
You may have heard of vegetarian and pescatarian diets, but what about their lesser-known cousin, the Mediterranean diet? Many people think that the Mediterranean diet is a specific dietary plan, but it is actually…Continue to read.
Espresso Yo’self | October 6th, 2020
With specialty coffees taking the world by storm, the average “cup of joe” just does not cut it anymore. However, one thing you may not realize when ordering your favorite Frappuccino or latte is that…Continue to read.
- September
How to Get a 4.0 in Eating 101 | September 2nd, 2020
Will the year ahead be a nutritional success or a dietary failure? The choices you make in the dining halls can be the determining factor…Continue to read.
Power Packed Pantry | September 8th, 2020
Free up some space in your pantry and make room in your fridge. Stock up on these foods to help support healthy meals and snacks at home…Continue to read.
Food For Thought | September 15th, 2020
Mindfulness is usually associated with meditation or yoga, but what about the dinner table? Practice the following daily mindful eating habits to help make healthier food choices…Continue to read.
Nutrition for Cold & Flu | September 22nd, 2020
Practicing social distancing and proper hand washing can help protect yourself and others from infection. However, you may be asking yourself, can the food I eat play a role in prevention?…Continue to read.
Beauty & The Feast | September 29th, 2020
Healthy foods can have amazing benefits that may also be the key to some of the best kept beauty secrets. Common foods can serve a double purpose, leaving your hair and skin beautiful both inside and out. ‘Be our guest’ and try out these foodie beauty hacks inside the comfort of your home…Continue to read.
Nutrition and Wellness Newsletters for COVID-19
- Body Positivity
When your Instagram feed is full of photo-shopped and airbrushed celebrities and models, it can be easy to develop a skewed perspective…Continue to read.
- Build-a-Bowl
Looking through your pantry at a loss for what to eat? Stop right there….Continue to read.
- Cold and Flu
Practicing social distancing and proper hand washing can help protect….Continue to read.
- Food Beauty Treatments
Healthy foods can have amazing benefits that may also be the key to….Continue to read.
- Mindful Eating
Mindfulness is usually associated with meditation or yoga, but what about the dinner table? ….Continue to read.
- Power Packed Pantry
Free up some space in your pantry and make room in your fridge. Here are some ….Continue to read.
Spring 2020
- March
March is National Nutrition Month | March 2nd, 2020
Celebrate all month long with the daily tips below…Continue to read.
- February
Sensational Seeds | February 24th, 2020
No nuts about it! Nuts are often touted as a nutrient dense, plant-based food, while seeds often get the short end of the stalk. Although smaller than their…Continue to read.
Moo Goes There? | February 17th, 2020
With so many types of dairy and plant-based milk alternatives, choosing which to drink can be udderly confusing. The dining halls offer a variety of non-dairy milks including soy, almond, oat, coconut, and rice milk. How do these varieties…Continue to read.
The Sweet Solution | February 10th, 2020
Got a sweet tooth? You are not alone; the average American consumes the equivalent of 34 teaspoons of sugar per day, well over the recommended maximum of about…Continue to read.
Surf the (Food) Web | February 3rd, 2020
Did you know that technology can be used as a tool to gather nutrition information? There are several trusted websites and resources online that can help guide…Continue to read.
- January
The (New)trition Facts Label | January 27th, 2020
The Nutrition Facts Label: relevant health information or just a confusing chart? While at first glance it may seem packed with too many numbers…Continue to read.
Get Your Facts on Veganism | January 20th, 2020
Veganism focuses on the avoidance of animal products, whether it be motivated by health concerns, environmental advocacy, or ethically-based reasons. A healthy vegan diet promotes…Continue to read.
Fall 2019
- November
How About Hummus? | November 25th, 2019
Have you heard the hummus hype? A staple of Middle Eastern cuisine, hummus is typically a combination of cooked ground chickpeas, olive oil, lemon juice, tahini (sesame seed paste), salt and garlic. This tan-colored spread may not…Continue to read.
What’s the Tea? | November 18th, 2019
Steep on this: Tea originated in China over 5000 years ago and has been associated with health claims such as reduced risk of heart disease, digestive support, and stress relief. The dining halls carry a range of…Continue to read.
I Bread to Differ | November 11th, 2019
Not all bread is created equal. With so many varieties out there, it can be hard to know which bread is best. One of the most notable…Continue to read.
A Focus on (Healthy) Fats | November 4th, 2019
Here’s a fact on fats: not all fat is bad for you. The fat in the foods you eat provide energy for your body and support many of its functions. The 2015-2020 Dietary Guidelines recommend …Continue to read.
- October
Shake It Up | October 28th, 2019
Accurately judging how much sodium you consume when eating in the dining hall can be difficult. Though the nutrition facts are available…Continue to read.
Sugar, Spice, & Everything Nice | October 21st, 2019
Flu season is here, and we want to give our best defense to combat any illnesses that may arise. No one wants to have to focus on tissues and thermometers when exams and assignments are looming. Getting sick is not…Continue to read.
The Planetary Diet | October 14th, 2019
Extra! Extra! Global warming is a hot topic these days. While maintaining environmental sustainability is important, another concern is the ability to…Continue to read.
No Grain, No Gain | October 7th, 2019
Whether you are an elite athlete or a Werblin weekend warrior, properly fueling up before, during, and after exercise can be crucial to feeling and performing your best. Carbohydrates are king when it comes to…Continue to read.
- September
H2O: What to Know | September 30, 2019
Water is one of the body’s most essential nutrients. You cannot survive long without it. Continue reading below to drink up the necessary knowledge you need to…Continue to read.
What’s the Buzz: Caffeine Control | September 23, 2019
Many students rely on extra “motivation” from our good friend caffeine to get through the day. In moderation, caffeine can temporarily boost physical and cognitive abilities. However, excessive consumption…Continue to read.
Donut Worry, Be Happy! | September 16, 2019
Do you find it difficult telling yourself you do-nut need that donut or slice of cake? Eating large quantities of sugary desserts on a daily basis may curb your craving but …Continue to read.
Get a 4.0 in Eating 101 | September 9, 2019
Will the year ahead be a nutritional success or a dietary failure? The choices you make in the dining halls can be the determining factor. Rutgers Dining Services provides…Continue to read.
Fight the Freshman Fifteen | September 2, 2019
Incoming college students may be fearful of gaining the rumored “freshman 15”, but what they may not know is that the “freshman 15” is actually a myth. Research conducted at Rutgers University found…Continue to read.
Spring 2019
- May
A+ Musts | May 6, 2019
RU stressed out about finals? Those end-of-semester jitters can lead to mindless munching during sleepless study sessions. Studies show that students have a higher tendency to…Continue to read.
- April
Let’s Toss this Salad | Apr. 29, 2019
If salads only make you think of Bugs Bunny and Popeye, then you are doing salads wrong. In reality, salads are what we make of them. Whether you like…Continue to read.
It’s…Soy Boy! | Apr. 22, 2019
A villain, or a hero? Soy has been in and out of the nutrition spotlight as an alternative source of protein. It has many health benefits, and contrary to popular belief…Continue to read.
Dear HDT | Apr. 15, 2019
A new edition of Dear HDT has arrived! You have questions; we have answers. Dear HDT, a few of my friends have gone on a gluten-free diet, is this something I should try?…Continue to read.
Tomayto, Tomahto | Apr. 8, 2019
Whichever way you choose to pronounce it, we can all agree that tomatoes are nutritious and delicious. Can you believe that this plant from the nightshade family was once avoided…Continue to read.
April Fools – Dispelling Nutrition Myths | Apr. 1, 2019
Just because it’s April Fool’s Day does not mean that you should be fooled by popular nutrition myths that take the Internet by storm. From biased Netflix documentaries to misinformed…Continue to read.
- March
Ancient Grains in a Modern World | Mar. 25, 2019
Long ago, whole grains lived with us together in harmony. Then, everything changed when refined grain products attacked. Only ancient grains, which introduce new varieties for…Continue to read.
Body Positivity | Mar. 11, 2019
When your Instagram feed is full of photo-shopped and airbrushed celebrities and models, it can be easyto develop a skewed perspective on what a “healthy” body looks like. Body image relates to…Continue to read.
The Fortification Clarification | Mar. 4, 2019
Most of us consume an adequate amount of nutrients when we eat a balanced diet of vegetables, fruits, whole grains, and lean protein. However, certain populations may be more susceptible to…Continue to read.
- February
The Inflammation Correlation | Feb. 25, 2019
Whether you are suffering from a sprained ankle, a nagging cold, or even stress, we have all experienced inflammation– the body’s natural immune response to…Continue to read.
Plants Can Be Protein Too | Feb. 18, 2019
Tired of always eating chicken as your main protein source? At your next meal, consider swapping it for nutritious plant-based sources of protein to add variety to your diet. More than 50% of Americans…Continue to read.
End the Potion Distortion | Feb. 11, 2019
Is bigger really better? In the past few years, the size of dinner plates, muffin tins, and cup holders have gotten larger to accommodate the larger portions Americans are consuming…Continue to read.
G.I. Tract: A True Digestive Hero | Feb. 4, 2019
Much like G.I. Joe, your gastrointestinal (G.I.) system is a hero – it allows your body to absorb nutrients and maintain health. While the intestines are a well-known part…Continue to read.
- January
The B Vitamin Family | Jan. 28, 2019
We often strive for A’s, but B’s are important too. Meet the B Vitamin family, where every member contributes in its own special way to provide your body with essential nutrients for…Continue to read.
Winter is Coming | Jan. 21, 2019
Raise your sword and fight off viruses this flu season with nutritious foods! While you may not be able to fully prevent a virus attack, research suggests that…Continue to read.
Fall 2018
- December
A+ Musts | Dec. 10, 2018
RU stressed out about finals? Those end-of-semester jitters can lead to mindless munching during sleepless study sessions. Studies show that students have a higher tendency to overeat…Continue to read.
- November
Beauty and the Feast | Nov. 26, 2018
Healthy foods can have amazing benefits that may also be the key to some of the best kept beauty secrets. With a plethora of different chemicals added to beauty products, trying to make sense of all the ingredients….Continue to read.
The Power of Cranberries | Nov. 19, 2018
Cranberries may be small, but they certainly pack a powerful punch of nutrition! A quarter cup of dried cranberries contains 100 calories and 2 grams of fiber. Current research shows…Continue to read.
Swipe Right on Potassium | Nov. 5, 2018
Did you know that it is recommended to get 4,700 mg of me (Potassium) everyday?…Continue to read.
- October
Nutrition Knowledge: Crossword Chaos | Oct. 29, 2018
Looking for something to pass the time while you wait for your next class? Test your knowledge by completing the second edition of our nutrition newsletter…Continue to read.
We are Rooting for You | Oct. 22, 2018
Root vegetables may grow underground, but they should not be underrated as an important part of a balanced diet. These vegetables consist of a variety of nutrients, but why should we…Continue to read.
Ghosting Gluten? Guess Again | Oct. 15, 2018
Recently, many college students in the United States have made the decision to follow a gluten-free diet. Is this diet a matter of medical necessity or just another glorified dietary fad?…Continue to read.
Food for Thought | Oct. 8, 2018
Mindfulness is usually associated with meditation or yoga, but what about the dining hall table? Mindful eating is an approach that helps us…Continue to read.
The Snack Track | Oct. 1, 2018
Did you eat breakfast this morning, only to find yourself hungry before lunchtime? Did you make time to eat lunch, but find your stomach growling…Continue to read.
- September
Mediterranean Style | Sept. 24, 2018
You have heard of vegetarianism and veganism, but what about their lesser-known cousin, the Mediterranean diet? Many people think that the Mediterranean diet is a specific dietary plan, but…Continue to read.
High Fructose Corn Syrup | Sept. 17, 2018
We have noticed it on food labels, heard about it in the news, and even seen commercials promoting or criticizing this mystery sweetener…Continue to read.
Fight the Freshman Fifteen…and Win! | Sept. 10, 2018
Incoming college students may be fearful of gaining the rumored “freshman 15”, but did you know that the “freshman 15” is actually a myth?…Continue to read.
How to Get a 4.0 in Eating 101 | Sept. 3, 2018
Will the year ahead be a nutritional success or a dietary failure? The choices you make in the dining halls can be the determining factor…Continue to read.
Spring 2018
- April
Fighting’ Off Food Waste | Apr. 16, 2018
As you pile your plate with the dining hall’s daily goodies, you are probably not considering what food you may end up wasting. There are many things you can start doing…Continue to read.
Need A Wake-Up Call? | Apr. 9, 2018
It’s 2:30pm on a Tuesday afternoon; you’re only one hour into your three-hour lecture. You are battling your eyelids and your eyelids are winning…Continue to read
The Panini Express | Apr. 2, 2018
Another day, another ham and cheese sandwich on white bread. Hop off the same ole’ sandwich train and onto the Panini Express to…Continue to read.
- March
Dear HDT, | Mar. 26, 2018
A new edition of Dear HDT has arrived! You have questions; we have answers….Continue to read.
Work Out Your Daily Routine | Mar. 19, 2018
Do you feel as though you can’t reach your desired fitness goals despite eating well? While eating nutritious foods and practicing moderation is important…Continue to read.
National Nutrition Month | Mar. 5, 2018
Celebrate National Nutrition Month by Going Further with Food…Continue to read.
- February
Time to Spill the Beans | Feb. 26, 2018
Beans often fly under the radar when we plan our meals, but there is a reason behind the saying“cool beans.” With the rise of plant forward initiatives…Continue to read.
Know Your Nutrients | Feb. 19, 2018
At one point in time you may have heard of the word “macronutrients”, but have you ever really understood how macronutrients (carbohydrates, proteins and fats) work in your body? Contrary to popular fad diets…Continue to read.
Chocolate: Love found in a heart-shaped box | Feb. 12, 2018
Imagine… You head to the dining hall, you swipe in, and just before you hit food nirvana, a group of students in black shirts and shiny white nametags beckon you to play their game. You think to yourself…Continue to read.
Nutty Nutrition | Feb. 5, 2018
If you aren’t nuts over your routine dining hall meals, look to nuts and seeds to give that extra crunch and creativity to your usual dishes. Nuts and seeds are high in…Continue to read.
- January
The "Sunshine" Vitamin | Jan. 29, 2018
When the weather outside is frightful, but the sun feels so delightful-there is a reason why, and it goes skin deep. Summer or winter, rain but mostly shine, the UV rays from the…Continue to read.
Who is the HDT? | Jan. 22, 2018
Imagine… You head to the dining hall, you swipe in, and just before you hit food nirvana, a group of students in black shirts and shiny white nametags beckon you to play their game. You think to yourself…Continue to read.
Smart Swipes | Jan. 16, 2018
Having a meal plan on campus is a wonderful convenience. Simple swipe your student ID and gain instant access to a variety of foods. However, how can you be sure you are…Continue to read.
Fall 2017
- December
The Helping Hand | Dec. 4, 2017
Your eyes are like a pelican – they can eat more than your belly can. Even though the food in the dining halls is “all you care to eat,” do not make it all you CAN eat. Portion control is….Continue to read.
- November
Build-a-Bowl | Nov. 27, 2017
Does your normal dinner plate seem a little flat? Fear not, the Healthy Dining Team is here to help you lift up your plate into an Instagram-able creation. Whether it be….Continue to read.
The “Sunshine” Vitamin | Nov. 20, 2017
The weather outside is frightful, but the sun feels so delightful-there is a reason why, and it goes skin deep. Summer or winter, rain but mostly shine, the UV rays from the sun…Continue to read.
Sugar, Spice and Everything Nice | Nov. 13, 2017
Everyone has felt snotty at the worst times, and no one wants to sit next to the person blowing their nose in class. Getting sick is not uncommon for college students, and even though….Continue to read.
Espress’ Yo-self | Nov. 6, 2017
Let’s be honest, the average “cup of joe” just doesn’t cut it anymore. Specialty coffees like lattes, macchiato, and cold brews are taking the world by storm. One thing people may….Continue to read.
- October
Happy Halloween | Oct. 30, 2017
Halloween is a time for scary movies, costume parties, haunted houses, and of course, candy. For those who celebrate this haunting holiday….Continue to read.
Stairway to Health | Oct. 23, 2017
Being a college student comes with a hectic schedule and a long list of responsibilities. Keeping your health in check may not be as important to you as….Continue to read.
Smooth(ie) Operator | Oct. 16, 2017
If you find yourself pressed for time in the morning, grab a blended beverage for breakfast to be juiced in time for your morning class. Smoothies and fresh juices…Continue to read.
Nutrition Knowledge: Crossword Chaos | Oct. 9, 2017
Hey you… Yes, YOU. If you are reading this, you are either a lover of all things HDT or looking to kill time in the dining hall between your classes. Instead of scrolling through the …Continue to read.
Let’s Get Saucy | Oct. 2, 2017
Although it may add flavor at the time, there is such a thing as too much sauce. Let’s be honest; Hidden Valley® Ranch should stay hidden. Many salad dressings and condiments…Continue to read.
- September
Have you Heard? | Sept. 25, 2017
Extra! Extra! This weeks’ edition of Have you Heard may lead to a sandwich drop and head spinning episode. Rutgers Dining Services has a few surprises up their sleeve …Continue to read.
Need a Wake-Up Call? | Sept. 18, 2017
It’s 2:30pm on a Tuesday afternoon; you’re only one hour into your three-hour lecture. You are battling your eyelids and your eyelids are winning. How can you fight the …Continue to read.
Fight the Fifteen…and Win! | Sept. 11, 2017
Incoming college students are often haunted by the rumored “freshman 15”, but did you know the “freshman 15” is, in fact, a myth? Research conducted at Rutgers University found that…Continue to read.
How to get a 4.0 in Eating 101 | Sept. 4, 2017
Will the year ahead be a nutritional success or a dietary failure? The choices you make in the dining halls can be the determining factor which is why the Healthy Dining team is here to help. Here are some Eating 101 G.P.A. boosters…Continue to read.
