Dietitian Contact

Lisa Eierman
715-232-3599
Price Commons 160

Mexican Pita Pizza

  • 1 small whole wheat pita
  • 1 tablespoon salsa
  • 1/4 cup refried beans
  • 1 oz low-fat cheese

 Spread salsa evenly over top of pita. Add beans and top with cheese. Mircowave until cheese is melted.

 

 

Peanut Butter Wrap

  • 1 whole wheat tortilla
  • 1 tablespoon peanut butter
  • 1 tablespoon applesauce
  • 1 tablespoon raisins
  • dash of cinnamon

Warm tortilla in microwave about 15 seconds. Spread peanut butter evenly on tortilla. Add apple sauce and raisins. Roll up.

 


Tuna or Chicken Salad Pita

1/2 large (or whole small) whole wheat pita
1/4 shredded lettuce
1 mini (3 oz) can of water-packed tuna or chunk chicken
1 tablespoon light mayonnaise



Line pita bread with lettuce. Combine tuna or chicken with mayonnaise. Stuff mixture into pita. 


All recipes from: Eating on the Run, 3rd edition, Evelyn Tribole, MS, RD, 2004.



Monthly Feature - October 2014

Eating on the Run- Healthy "Grazing"

 

With a busy college schedule, including classes, homework, sports or recreational activities, and possibly work as well, you may feel like you don't have time to eat meals. But if you're thinking that way, it's time to make some changes. Not having time is the most common obstacle to eating meals. However, if you skip meals, you're likely to pay later. You may overeat at the next meal, or you might have trouble performing at your best. Skipping meals can deplete your body of glucose, the fast form of energy for your brain, and you may notice that you're slower at making decisions.

Stay in shape for your activities and class demands by having quick to eat meals and snacks throughout the day. This type of eating, called "grazing" can help you get the energy and nutrients you need to stay on top of your game. Grazing is simply getting small mini-meals and snacks through the day.You can eat whenever you want – at home, in class, at work, or before or after a work-out.

Keep healthy foods for quick meals and snacks on hand to make grazing a nutrient-rich habit, rather than grabbing chips and soda when you get too hungry. Good snacks include yogurt, granola or cereal bars,string cheese, whole grain crackers, peanut butter on an apple, fresh fruits, fresh vegetables with low-fat dip, popcorn, pretzels, nuts like peanuts, and trail mix.

When it's mealtime, don't let lack of time keep you from eating. Meals don't have to be big, three-course meals with a lot of preparation. Instead, have quick-to-make meals that provide a mix of the main food groups to get the nutrients you need.Here are some quick meal ideas:

  • whole grain cereal with milk and topped with a sliced banana
  • tortilla with refried beans and melted cheese
  • pita bread stuffed with deli meat, lettuce, and tomato
  • snack- sized tuna with whole grain crackers
  • whole wheat bagel with light cream cheese
  • instant bean soup with a piece of whole grain toast