Fall 2026
- Happy (and Healthy) Halloween - October 26th, 2026
Here is a spooky riddle: This holiday brings out the witches, the bats, and the fright, with candy filling the shelves under the moonlit night. What is this? Halloween!
This holiday is prime time for horror movies, costume parties, haunted houses, and, of course, plenty of candy. If you plan on celebrating this haunt-filled holiday throughout the last week of October, the Healthy Dining Team is sharing some tricks and treats to keep you healthy this spooky season in the dining halls.
Healthy Halloween Hacks & Swaps
1. Candy Apples Reimagined
Image Description: A red candied apple dipped in caramel and colorful sprinkles on a wooden stick next to a box of California Raisins.
When your sweet tooth strikes, try this festive apple snack in the dining hall that gives candy vibes without the extra added sugar:
Slice a Granny Smith apple.
Spread on a tablespoon of peanut butter.
Top it with a drizzle of honey and a dash of cinnamon.
2. Craving Chewy Candy?
Craving that signature Twizzlers® chewiness? Try swapping candy with naturally sweet, dried fruit for that same chewy texture with added fiber, vitamins, and minerals:
Dining facilities offer a variety of dried fruits, including classic and golden raisins, craisins, and dried apricots.
3. Pumped About Pumpkin Spice?
Image Description: A warm latte in a white coffee cup with cinnamon swirl foam and a cookie on the saucer.
Warm up with a lower-calorie take on the classic PSL (Pumpkin Spice Latte):
Start with coffee or espresso.
Add low-fat milk (fat-free or 1%, or try plant-based milk alternatives like almond or soy).
Use a half-pump of pumpkin spice syrup.
Sprinkle some cinnamon on top.
4. Get Festive with Fall Foods
Image Description: A cartoon mouse in a witch hat sitting on a pile of candy corn next to butternut squashes.
Instead of looking to candy corn for a colorful diet, try a candy-corn-colored plate! Seasonal autumn vegetables offer a festive way to add vibrancy and antioxidants to your meals:
White: Onions, potatoes, cauliflower
Orange: Carrots, sweet potatoes, butternut squash
Yellow: Corn, squash, bell peppers
The Haunting Truth About Sugar
The haunting truth is that the average American consumes about 100 pounds of sugar each year. That is an average of 143 grams of sugar per day, far exceeding the recommended daily limit of 50 grams. Just one full-size Twix® bar contains 23 grams of sugar, so it can be easy to overdo it.
Over time, excessive added sugar intake adds up, which may result in weight gain and increased risk of obesity. An even spookier fact is that eating sugar may leave you craving more. Do not be scared to indulge now and then, but try not to be tricked into making Halloween treats a year-round habit!
Conclusion & Credits
Image Description: Healthy Dining Team logo featuring bold text with an avocado.
Tricks, Treats, and Better-for-You Eats!
Revised By: Chaeli McDonald
Reviewed By: Alison H. Brown, MS, RDN, Dining Services
References
1. USDA Agricultural Research Service. The Question of Sugar. Available at: USDA ARS Article https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-articles/2012/the-question-of-sugar/ Accessed September 30, 2026.
2. U.S. Dietary Guidelines. Dietary Guidelines for Americans. Available at: Dietary Guidelines Fact Sheet https://www.dietaryguidelines.gov/sites/default/files/2021-11/DGA_FactSheet_AddedSugars_2021-06_508c.pdf Accessed September 22, 2026.
3. Vail Health. The Bitter Truth About Sugar. Available at: Vail Health News https://www.vailhealth.org/news/the-bitter-truth-about-sugar/ Accessed September 22, 2026).
4. Twix. *Twix Caramel Full Size Candy Bar.* Available at: Twix Product Details Accessed September 22, 2026.
5. Rutgers Dining Services. Rutgers Places to Eat. Available at: https://food.rutgers.edu Accessed September 22, 2026.
6. Michigan State University Extension. How to convert grams of sugar into teaspoons. Available at: MSU Extension Article https://www.canr.msu.edu/news/how_to_convert_grams_of_sugars_into_teaspoons Accessed September 30, 2026.
Contact & Organization Info
Image Description: Rutgers New Brunswick Dining Services logo, Division of Student Affairs.
Website: https://food.rutgers.edu
Instagram: @rudining https://instagram.com/rudining
@ru_hdt https://instagram.com/ru_hdt
Facebook: RU Healthy Dining Team https://facebook.com
Email: nutrition@dining.rutgers.edu
- RU Food Safe - October 19th, 2026
Rutgers University Dining Services considers food safety a high priority, as it serves over 3.7 million meals per year to the Rutgers community. Through the combined efforts of the Dining Hall Managers, Staff, University Sanitarian, and the Department of Food Science, Rutgers ensures that your food is not only delicious and nutritious, but also up to safety standards. Students can also join in the effort and take their own steps to ensure the food they consume, take home, or even make, stays safe!
Behind the Scenes: How Rutgers Dining Keeps Your Food Safe
ServSafe Certification: All Dining Service Managers are certified by the National Restaurant Association’s “ServSafe” food safety program, which educates on the FDA food code guidelines.
Registered Environmental Health Specialist: The University employs a State-licensed Registered Environmental Health Specialist who monitors facilities, trains employees, and ensures compliance with local and state food safety regulations.
Department Oversight: The University’s Food Science Department provides oversight across all dining halls by evaluating food-handling procedures and testing food for microbial quality.
Food Safety Savvy Tips
Image Description: A food safety thermometer diagram showing safe cooking temperature (above 140°F / 60°C), fridge temperature (32–40°F / 0–4°C), and the red "Danger Zone" (40–140°F) where bacteria grow rapidly.
Wash Those Hands:
Image Description: Icon of hands being washed with soapy water lather.
Cut your risk of illness by washing your hands for at least 20 seconds with warm water and soap before you take that first bite.
Time, Temperature, and Takeout:
Image Description: Illustration of a closed takeout container.
Keep your hot foods like wings, chicken nuggets, or burgers out of the temperature danger zone (40–140°F). If food has been left out at room temperature for more than two hours (like that pizza left out on the counter overnight), throw it out!
Keep It Cold:
Image Description: A blue sparkling snowflake icon.
Set your micro fridge to 32–40°F to keep your perishable foods cold. Not sure if your fridge is cold enough? Place a thermometer inside to ensure proper temperature.
Cooking and Reheating:
Always check doneness with a food thermometer. Cook chicken to 165°F, ground meats to 160°F, seafood and whole meat cuts to 145°F. When reheating food in the microwave, make sure it reaches an internal temperature of 165°F, and mix it halfway to ensure proper heat distribution and prevent unsafe cold spots.
Wash, Rinse, and Sanitize:
Image Description: Illustration of a wooden cutting board.
Clean food contact surfaces after each use by washing with hot soapy water. Utensils or equipment should also be submerged in a sanitizing solution composed of 1 tablespoon of bleach per gallon of cool water. Food contact surfaces may include items such as counters, refrigerators, tables, and thermometers. Use one designated cutting board for raw meat and poultry and another for ready-to-eat foods like produce to prevent cross-contamination. In the refrigerator or when preparing to cook, keep raw foods separate from cooked and ready-to-eat foods.
Conclusion & Credits
Image Description: Healthy Dining Team logo featuring bold text with an avocado.
No Room for Germs This Semester
Revised By: Dustin Nguyen
Reviewed By: John Borja, University Sanitarian
References
1. FoodSafety.gov. 4 Steps to Food Safety. Available at: FoodSafety.gov 4 Steps Guide https://www.foodsafety.gov/keep-food-safe/4-steps-to-food-safety Accessed September 25, 2026.
2. U.S. Food and Drug Administration (FDA). Food Safety Quick Tips: Cook. Available at: FDA Food Safety PDF Guide https://www.fda.gov/media/115449/download Accessed September 26, 2026.
Contact & Organization Info
Image Description: Rutgers New Brunswick Dining Services logo, Division of Student Affairs.
Website: https://food.rutgers.edu
Instagram: @rudining https://instagram.com/rudining
@ru_hdt https://instagram.com/ru_hdt
Facebook: RU Healthy Dining Team https://facebook.com
Email: nutrition@dining.rutgers.edut here
- The Sweet Solution - October 12th, 2026
When that 2 o’clock sweet craving hits between classes, reaching for quick fixes like cookies and candy can take a heavy toll. A diet high in added sugars is associated with negative health effects, such as obesity, mood swings, and poor sleep quality.
Fortunately, you do not have to ghost dessert entirely. Visiting the dining hall for fresh fruit, yogurt parfaits, and spiced oatmeal can satisfy your sweet tooth while delivering that steady study energy you need to power through the rest of the day. Read on to learn how to spot added sugar sources and discover easy, healthy swaps right on campus.
Natural Sugars vs. Added Sugars
Nature’s Sweet Spot
Without even realizing it, many of the foods you eat contain naturally occurring sugars. The natural sugars in whole foods like fruit, vegetables, dairy, and grains are great sources of energy to fuel your day and contain vitamins and minerals. You can identify natural sugars on nutrition labels by looking for 0g listed next to “Added Sugars” and no sugar sources within the ingredients list.
The Added Sugar Trap
Added sugar is often used to enhance flavor, especially in processed foods, but consuming too much adds empty calories with no nutritional value. Unlike natural sugars, added sugars provide only short-term bursts of energy, leaving you feeling unsatisfied and lethargic. Check the nutrition facts label to see how much “Added Sugars” it contains and choose foods with 0g.
Healthy Dining Hall Swaps
Consider the following healthy swaps next time you are in the dining hall:
Skip the Sugar Rush:
Image Description: A chocolate-glazed donut with sprinkles inside a red universal "no" prohibition symbol.
Instead of reaching for a donut or muffin for breakfast, try plain yogurt or oatmeal topped with granola, fresh fruit, or a teaspoon of peanut butter. These smart, delicious, and mindful choices can satisfy your sweet tooth while packing in essential nutrients, fiber, and flavor for a balanced breakfast.
Drop that Drink:
Image Description: A red soda can inside a red universal "no" prohibition symbol.
Did you know? A single glass of soda from the dining hall contains more than half of the daily sugar recommendation! Instead of reaching for sodas, lattes, or other sweetened drinks, try diluting a splash of 100% fruit juice or a squeeze of lemon into seltzer or water for a light, refreshing, naturally sweet sip.
Snack Smarter and Go Natural:
Image Description: A cluster of yellow bananas with a black checkmark overlaying them.
Need a quick fix? Grab an apple, banana, orange, or pear on your way out. The dining hall and most retail locations are stocked with fresh and juicy fruit that provides natural sweetness without any added or refined sugars. This is an easy way to stay powered through exams, activities, and your busiest days.
Conclusion & Credits
Sweeten Your Day the Smarter Way!
Author: Jessie Weiman
Reviewed By: Alison H. Brown, MS, RDN
References
1. U.S. Food and Drug Administration (FDA). Added Sugars on the Nutrition Facts Label. Available at: FDA Nutrition Facts Page https://www.fda.gov/food/nutrition-facts-label/added-sugars-nutrition-facts-label Accessed September 16, 2026).
2. U.S. Department of Agriculture & HHS. Dietary Guidelines for Americans 2025-2030. Available at: Dietary Guidelines PDF https://cdn.realfood.gov/DGA.pdf Accessed September 16, 2026.
3. Centers for Disease Control and Prevention (CDC). Rethink Your Drink. Available at: CDC Healthy Weight Page https://www.cdc.gov/healthy-weight-growth/rethink-your-drink/index.html Accessed September 16, 2026).
4. Backus Hospital. 7 Signs Your Body’s Had Too Much Sugar. Available at: Backus Hospital News https://backushospital.org/about-us/news/news-detail?articleId=47581 Accessed September 16, 2026.
Contact & Organization Info
Image Description: Rutgers New Brunswick Dining Services logo, Division of Student Affairs.
Website: https://food.rutgers.edu
Instagram: @rudining https://instagram.com/rudining
@ru_hdt https://instagram.com/ru_hdt
Facebook: RU Healthy Dining Team https://facebook.com
Email: nutrition@dining.rutgers.edu
- A Little Latin Flavor - October 5th, 2026
Latin cuisine is a colorful celebration of cultures, countries, and culinary traditions, each bringing its own delicious twist to the table. Caribbean plates feature tropical fruits and sweet plantains, while South American dishes spotlight hearty grains and savory grilled meats. Mexican and Central American recipes shine with bright citrus, chilies, and fresh herbs. Beyond their incredible variety, these culinary cuisines pack a serious nutritional punch by layering fiber-rich beans, whole grains, fresh produce, and aromatic spices into every dish.
Ready to upgrade your campus meals? The Healthy Dining Team is here to show you how to level up your plates with Latin flavors.
Image Description: A clay bowl filled with traditional Latin soup containing corn on the cob, potatoes, herbs, and meat.
Key Ingredients & Nutrition Tips
1. Spice, Spice, Baby
Image Description: Line drawing of a plate with a fork on the left and a spoon on the right.
Latin cuisine gets its flavor profile from savory aromatics like garlic, cumin, and cilantro, paired with chili peppers that range from mild warmth to fiery heat. When balanced with a splash of fresh lime, these vibrant ingredients infuse every dish with flavor without relying on excess sodium. Check out the Chicken Fajitas and Corn Pico de Gallo served in Rutgers dining locations.
2. Bean There, Done That
Image Description: Line drawing of a plate with a fork on the left and a spoon on the right.
As a foundational staple of Latin American cuisine, beans are a plant-based powerhouse loaded with satisfying protein and gut-healthy fiber. Toss a spoonful of seasoned black beans or refried beans served in the dining halls into tacos, pair them with rice, or stir them into grain bowls and soups for an easy, filling nutrient boost.
3. Color Your Plate
Image Description: Line drawing of a plate with a fork on the left and a spoon on the right.
Latin produce such as sweet mangoes, squash, leafy greens, tomatoes, and peppers all fill your plate with essential fiber, vitamins, and minerals. Head over to the salad bar inside Rutgers dining locations for a wide range of fresh produce. When it comes to healthy eating, the more variety, the better!
Conclusion & Credits
Image Description: Healthy Dining Team logo featuring bold text with an avocado.
From sizzling tacos to classic rice and beans, there is an entire world of flavor just one meal swipe away. Next time you head into the dining hall, try something new, and celebrate the incredible diversity of Latin cuisine on your plate!
RU Dining: Serving Up a Fiesta of Flavor!
Authored By: Arianna Porquin
Reviewed By: Dr. Peggy Policastro, RDN, Dining Services
References
1. Cleveland Clinic. 6 Big Benefits of Beans. Available at: Cleveland Clinic Health Essentials https://health.clevelandclinic.org/benefits-of-beans Accessed September 12, 2026.
2. Harvard Health Publishing. Phytonutrients: Paint Your Plate with the Colors of the Rainbow. Available at: Harvard Health Blog https://www.health.harvard.edu/blog/phytonutrients-paint-your-plate-with-the-colors-of-the-rainbow-2019042516501 Accessed September 14, 2026.
3. Cedars-Sinai. Celebrating Health in Latin American Foods. Available at: Cedars-Sinai Stories & Insights https://www.cedars-sinai.org/stories-and-insights/healthy-living/celebrating-health-in-latin-american-foods Accessed September 12, 2026.
4. Rutgers Dining Services. Rutgers Places to Eat. Available at: https://food.rutgers.edu Accessed September 22, 2026.
Contact & Organization Info
Image Description: Rutgers New Brunswick Dining Services logo, Division of Student Affairs.
Website: https://food.rutgers.edu
Instagram: @rudining https://instagram.com/rudining
@ru_hdt https://instagram.com/ru_hdt
Facebook: RU Healthy Dining Team https://facebook.com
Email: nutrition@dining.rutgers.edu
- Bite into Bedtime - September 28th, 2026
Running on four hours of sleep and iced coffee? Your late-night habits might not be the only thing to blame. Both what you eat and when you eat can keep you up too. From sleep-supporting snacks to foods that could keep you tossing and turning, follow along as the Healthy Dining Team dishes out the scoop on how eating habits can help you catch more Zzz’s to earn more A’s.
Sleep Supporters vs. Sleep Thieves
Sleep Supporters
Your plate does more than fuel you; it can also shape how well you sleep at night. While certain foods may help boost your sleep, maintaining a balanced diet and a consistent sleep/wake cycle are important factors.
Tryptophan: Found in foods such as turkey, chicken, fish, eggs, and tofu, tryptophan can help serotonin production, a hormone that aids in sleep regulation.
Melatonin: Helps regulate your body’s internal clock. Some foods naturally contain melatonin or may help increase its availability, including fatty fish, kiwi, apples, grapes, and bananas.
Magnesium & Potassium: Promote muscle relaxation and support nerve function, which may make it easier for the body to wind down before bed. Caffeine-free teas, such as chamomile and mint, are sources of these nutrients, making snoozing as easy as ever.
Planning time for your meals and sleep can lead to overall physical and emotional wellness.
Sleep Thieves
Just as some foods may help you sleep, others may work against it. Eating at conventional, consistent mealtimes can help regulate your body’s internal clock, making it easier to fall and stay asleep throughout the night.
Saturated Fats: Found in pizza, burgers, and baked goods, saturated fats may lead to a lack of deep sleep if eaten before bed. Deep sleep is essential for physical and mental restoration.
Caffeine: Found in chocolate, energy drinks, tea, and coffee, caffeine can make it harder to fall asleep if consumed within six hours of bedtime because it may block hormones that promote sleepiness.
Alcohol: Can disrupt nighttime rest by causing more fragmented, disorganized sleep. While it may make you feel drowsy at first, it interferes with deeper sleep stages and can lead to more frequent awakenings throughout the night.
Late-Night Snack Ideas
Image Description: Healthy Dining Team logo featuring bold text with an avocado forming the letter 'A'.
Feeling hungry before bed? Do not worry, catching some Zzz’s does not have to mean going to bed hungry.
Try these sleep-friendly and satisfying snacks:
Peanut butter on whole-wheat bread
Sliced pineapple
Greek yogurt topped with sliced bananas
These quick snacks help you wind down and wake up ready to tackle classes (and late-night study sessions) with energy.
Eat smart, snooze smarter!
Credits & References
Authored By: Arianna Porquin
Reviewed By: Alison H. Brown, MS, RDN
References
1. Northwestern Medicine. Eats to Help You Sleep. Available at: Northwestern Medicine Health Beat Page https://www.nm.org/healthbeat/healthy-tips/nutrition/eats-to-help-you-sleep Accessed March 2, 2026.
2. University of Michigan School of Public Health. What’s the best diet for healthy sleep? Available at: Michigan Public Health Pursuit https://sph.umich.edu/pursuit/2024posts/best-diet-for-healthy-sleep.html Accessed March 2, 2026.
3. St. Vincent’s Medical Center. These 3 Fruits May Help You Sleep Better. Available at: St. Vincent's News & Press https://stvincents.org/about-us/news-press/news-detail?articleId=46505&publicid=745 Accessed March 4, 2026.
Contact & Organization Info
Image Description: Rutgers New Brunswick Dining Services logo, Division of Student Affairs.
Website: https://food.rutgers.edu
Instagram: @rudining https://instagram.com/rudining
@ru_hdt https://instagram.com/ru_hdt
Facebook: RU Healthy Dining Team https://facebook.com
Email: nutrition@dining.rutgers.edu
- Mapping Out Your Takeout Meal Swipes - September 21st, 2026
With fresh schedules and a brand-new batch of meal swipes to use across all campuses, knowing how and where to use your meal plan is key to staying energized. The Healthy Dining Team is here to help you make the most of every meal.
Meal Plan Rules & Allowances
Dining Halls: Enjoy all-day access at our three main dining halls: Busch, Neilson, and Livingston.
The Atrium: Use up to three swipes per day, plus up to an additional three after 9:00 PM.
Retail & Takeout: Use up to three swipes daily at retail and takeout spots across campus.
Guest Swipes: Have friends or family in town? You can use up to 10 meal swipes of your meal plan per semester on guests (you must be present).
Semester Rollover: Good news: meal swipes now roll over from the fall semester into the spring when you purchase the same meal plan size or upgrade to a higher one. They do expire at the end of the academic year, so be sure to use them while you have them!
Basic Needs Resource: If you or someone you know is experiencing food insecurity, you can visit the Rutgers Basic Needs Center. Learn more at https://ruoffcampus.rutgers.edu/basic-needs
Dining Takeout Options & Hours (Fall 2026)
Note: Hours listed below apply Monday through Thursday. Friday and weekend hours will vary; visit https://food.rutgers.edu for more info
Location, Campus, Hours Accepting Meal Swipes (Mon–Thu)
The Atrium, College Avenue, 7:00 AM – 12:00 AM (All day)
Cafe West, College Avenue, 9:00 AM – 11:00 PM
Neilson Dining Hall, Cook/Douglass, 11:00 AM – 12:00 AM
Douglass Café, Cook/Douglass, 8:00 AM – 8:00 PM
DC Bagels, Cook/Douglass, 8:00 AM – 4:00 PM
Harvest IFNH, Cook/Douglass, 9:00 AM – 2:00 PM
Red Pine Pizza, Cook/Douglass, 11:00 AM – 8:00 PM
Livingston Dining Commons, Livingston, 11:00 AM – 12:00 AM
Henry's Diner, Livingston, 10:00 AM – 5:00 PM
Kilmer's Market, Livingston, 11:00 AM – 10:00 PM
Busch Dining Hall, Busch 7:00 AM – 3:00 PM, 5:00 PM – 12:00 AM
Harvest Juice Bar, Busch, 10:00 AM – 3:00 PM
Woody's Café, Busch, 7:30 AM – 5:00 PM
Starbucks Truck Food Truck,10:00 AM – 4:00 PM
Conclusion & Credits
Image Description: Healthy Dining Team logo featuring bold text with an avocado
Explore Rutgers one swipe at a time!
Revised By: Rex Harvilla
References
1. Rutgers Dining Services. Rutgers Places to Eat. Available at: Rutgers Places to Eat Page https://food.rutgers.edu/places-eat Accessed September 6, 2026.
2. Rutgers Student Basic Needs Center. Available at: Rutgers Basic Needs Center https://ruoffcampus.rutgers.edu/basic-needs Accessed September 6, 2026.
Contact & Organization Info
Image Description: Rutgers New Brunswick Dining Services logo, Division of Student Affairs.
Website: https://food.rutgers.edu
Instagram: @rudining https://instagram.com/rudining
@ru_hdt https://instagram.com/ru_hdt
Facebook: RU Healthy Dining Team https://facebook.com
Email: nutrition@dining.rutgers.edu
- Fiber Maxxing - September 14th, 2026
First, it was keto, then intermittent fasting, and now... fibermaxxing? Social media is overflowing with nutrition trends, but this gut-healthy movement is worth the hype. Fibermaxxing focuses on loading your plate with fibrous foods to support digestion, energy, and overall health. Because research shows most college students are not getting nearly enough fiber, the Healthy Dining Team is breaking down the facts so you can fuel smarter at every meal.
Image Description: A circular diagram labeled "FIBER" in the center surrounded by colorful illustrations of fruits and vegetables, including broccoli, cabbage, apple, banana, pumpkin, corn, and tomato.
Fiber Maxxing Defined
Fibermaxxing is intentionally building higher-fiber meals. But before you double down, take note: specialists recommend ramping up your fiber intake gradually to keep your gut happy and avoid discomfort. Target around 30 grams per day to get the full benefits without the bloat!
Key Fiber Types & Campus Options
Soluble vs. Insoluble Fiber: What’s the Difference?
Soluble Fiber: (found in oats, beans, berries, and barley) slows down digestion to promote fullness and protect your heart and gut.
Insoluble Fiber: (found in kale, cauliflower, nuts, and potatoes) acts as an internal broom to keep your digestive tract running on schedule.
On the Menu Today!
Fuel up across campus with dining hall favorites like:
Quinoa Pilaf
Crispy Brussels Sprouts with Balsamic Glaze
Kale Ribbon Salad
Visit https://food.rutgers.edu to explore more fiber-rich meals!
Health Benefits & Tips
Benefits
Fiber has earned its place in the spotlight! Beyond keeping your digestion regular and your stomach feeling full, a high-fiber diet helps guard against long-term health conditions like type 2 diabetes, obesity, and specific types of cancer.
Image Description: An arrangement of various fresh vegetables, including bell peppers, squash, pumpkin, tomatoes, and leafy greens.
Pro Tip: Water is fiber’s best friend. When ramping up your intake, aim for at least 48 oz of water a day to help your body process all that extra roughage comfortably.
Image Description: Illustration of two green pea pods, one open to show green peas inside.
Conclusion & Credits
Image Description: Healthy Dining Team logo featuring bold text with an avocado.
Your Gut Will Thank You Later!
Authored By: Chaeli McDonald
Reviewed By: Dr. Peggy Policastro, RDN, Director of Nutrition, Dining Services
References
1. UCLA Health. Is "fibermaxxing" a sound nutrition trend? Available at: UCLA Health Article https://www.uclahealth.org/news/article/fibermaxxing-sound-nutrition-trend Accessed August 30, 2026).
2. Mayo Clinic. Dietary Fiber: Essential for Healthy Diet. Available at: Mayo Clinic Nutrition Guide https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983 Accessed August 30, 2026.
3. PubMed Central (PMC). Fiber Patterns in Young Adults... Available at: NCBI PMC Research Article https://pmc.ncbi.nlm.nih.gov/articles/PMC5622790/ Accessed August 30, 2026.
4. UMass Chan Medical School. So You Want to Increase Your Fiber Intake? Available at: UMass Nutrition Blog https://www.umassmed.edu/nutrition/blog/blog-posts/2022/3/so-you-want-to-increase-your-fiber-intake/ Accessed September 7, 2026.
Contact & Organization Info
Image Description: Rutgers New Brunswick Dining Services logo, Division of Student Affairs.
Website: https://food.rutgers.edu
Instagram: @rudining https://instagram.com/rudining
@ru_hdt https://instagram.com/ru_hdt
Facebook: RU Healthy Dining Team https://facebook.com
Email: nutrition@dining.rutgers.edu
- Fight the Freshman Fifteen...and Win! - September 7th, 2026
Navigating your first year of college and wondering about the "Freshman 15"? You are not alone! The Healthy Dining Team is here to share facts about common campus myths. While many students see slight changes in their bodies during this transition, research shows that significant weight gain is far less common than the rumors suggest.
Adjusting to a new environment means having more freedom over what, when, and how you eat. With abundant options in dining halls, late-night study snacks, and those tempting Starbucks treats, it is easy to eat more than you realize. Let us explore some simple, friendly strategies to tip the scales in your favor.
Strategies for Healthy Eating and Well-Being
Image Description: Line-art illustration of a compartmentalized food tray.
Move those muscles: Let's get moving! Try walking to class, hopping off the bus a stop early, exploring the Rutgers Fitness Centers, or enjoying a walk around our beautiful campus with a friend. Building a regular exercise routine is a wonderful way to support your overall well-being, manage stress, and maintain a healthy weight.
Rise, Shine, & Dine: Starting your day with breakfast can provide sustained energy for your work and studies. Plus, a nourishing breakfast can help you feel more satisfied, which may naturally lead to less overeating later in the day.
Choose healthy snacks: Fiber-rich snacks such as popcorn, whole wheat crackers with smashed avocado, apples and peanut butter, or carrots with hummus can help keep you satisfied. Just remember, eating too much of any food can lead to weight gain, regardless of how healthy the food may be.
Limit eating while studying: It is easy to nibble without thinking when you are focused on reading, writing, or tackling math problems. Those extra calories can add up without you noticing. Avoid mindless snacking while studying by setting specific eating times.
Mix it up: Choose a variety of foods such as fruits, vegetables, whole grains, and lean proteins in appropriate portions to keep yourself satisfied throughout the day.
Try the "Sample Plate" Method: Several options that look great? Opt for smaller tasting portions. This lets you explore the menu while keeping your overall meal balanced.
Conclusion & Credits
Image Description: Healthy Dining Team logo featuring bold text with an avocado.
Rutgers students: 1, Freshman 15: 0!
Revised By: Melanie Soto
Reviewed By: Dr. Peggy Policastro, RDN, Rutgers Dining Services
References
Children's Minnesota. Beating the Freshman 15. Available at: https://www.childrensmn.org/educationmaterials/teens/article/9255/beating-the-freshman-15/
Contact & Organization Info
Image Description: Rutgers New Brunswick Dining Services logo, Division of Student Affairs.
Website: https://food.rutgers.edu
Instagram: @rudining https://instagram.com/rudining
@ru_hdt https://instagram.com/ru_hdt
Facebook: RU Healthy Dining Team https://facebook.com
Email: nutrition@dining.rutgers.edu
- How to Get a 4.0 in Eating 101 - August 31st, 2026
Each new semester is a chance to reset your habits, including how you eat. What you choose in the dining hall often shapes whether your meals feel balanced or chaotic. Rutgers Dining offers a wide variety of all-you-care-to-eat options for different tastes and dietary needs; there's no need to overload your plate to get value from your swipe.
To kick off planning your healthy and balanced meals, check out the menus and nutritional information on the myRutgers app or the dining website https://food.rutgers.edu. You can select the foods you are thinking about eating and use the “Nutrition Calculator” feature to see a full nutrient breakdown for an entire meal.
Eating 101 G.P.A. Boosters
Sip Smarter: Avoid the sugar crash by skipping sodas and sweetened teas. Instead, hit the filtered water stations for chilled or sparkling water, even adding a slice of lemon or cucumber for a natural flavor boost.
Think Produce First: Build a colorful plate. Prioritizing fresh, whole food ensures you get the diverse nutrients your body needs to thrive.
Prioritize Whole Grains: Swap white bread and rice for oats, quinoa, or brown rice. The extra fiber provides the steady energy needed to power through a long day of classes.
Lean Into Plant Proteins: Swapping meat for legumes or tofu offers multiple health benefits and is better for the environment. It is an easy way to cut saturated fat while still hitting your protein goals.
Choose Healthy Fats: Focus on "good" fats from plant oils, nuts, and avocados. Try to eat fatty fish, like salmon, twice a week for an essential brain-health boost.
Spice It Up (Minus Salt): Reach for herbs and spices instead of the saltshaker to enhance flavor without extra sodium.
Rethink Your Sweet Tooth: Skip the processed desserts and try plain yogurt topped with fruit and nuts. You will get the sweetness you crave with a nutrient boost.
Conclusion & Credits
Image Description: Healthy Dining Team logo featuring bold text with an avocado.
Head to the dining hall for an easy way to get an ‘A’!
Revised By: Candace Johnson
Reviewed By: Dr. Peggy Policastro, RDN – Dining Services
References
1. Menus of Change. Principles of Healthy, Sustainable Menus. Available at: Menus of Change Principles Page https://www.menusofchange.org/principles-of-healthy-sustainable-menus Accessed April 11, 2026.
2. Real Food. New Pyramid. Available at: RealFood.gov Portal https://realfood.gov Accessed April 11, 2026.
Contact & Organization Info
Image Description: Rutgers New Brunswick Dining Services logo, Division of Student Affairs.
Website: https://food.rutgers.edu
Instagram: @rudining https://instagram.com/rudining
@ru_hdt https://instagram.com/ru_hdt
Facebook: RU Healthy Dining Team https://facebook.com
Email: nutrition@dining.rutgers.edu
