Dietitian Contact

Lisa Eierman
Price Commons 160

Greek Stuffed Pita

Servings : 1

  • 1/4 cup chopped raw spinach
  • 1/4 cup crumbled feta-cheese
  • 2 Tablespoons fat-free cream cheese
  • 1/2 large (or whole small) whole wheat pita bread

In small bowl, combine spinach and cheeses. Stuff into pita. Microwave until cheese is melted.

Recipe from Eating on the Run, Third Edition, Evelyn Tribole, RD


Curried Chicken Sandwich

Servings: 1

  • 1/4 cup leftover chicken, chopped or 1/2 (5oz) can of white chunk chicken
  • 1/2 teaspoon dried mustard powder
  • 1 Tablespoon light mayonnaise
  • 1/4 teaspoon curry powder
  • 1 stalk celery, chopped
  • 2 slices on whole wheat bread

Combine chicken, spices, celery, and mayonnaise and mix well. Spread on bread.

Recipe from Eating on the Run, Third Edition, Evelyn Tribole, RD

Monthly Feature - April 2014

Lunch on the Go


Many of us have hectic schedules between classes, work, homework and other commitments in our daily routine. It may be tempting to skip the lunch meal in order to save time and get to those other responsibilities. It's actually to your benefit to take time to eat lunch. We know breakfast is important for peak brain performance but taking a break and eating a lunch meal is also necessary for optimum functioning. If too much time elapses between meals, such as when you keep working on a project and skip lunch, you may have an "energy drain" in the afternoon. And your increased hunger may make you feel out of control so you end up overeating later in the day.


Taking time to eat lunch is beneficial for your performance as well as your body weight. People who skip meals regularly tend to make up the calories (and more) later in the day which can lead to weight gain over time. So try to work a lunch meal into your on-the-go lifestyle. Sit down for five minutes and eat a sandwich, you'll enjoy the break and this will help fuel your body until dinner.


Under normal conditions, it is good idea to eat every three to four hours. Under college conditions the same holds true. Have breakfast,lunch and dinner regularly with snacks in between as needed to control your hunger. Because your day often starts late and ends late, a well-rounded snack in the evening will help you make it through a late night of studying.


Here are some ideas for lunch on the go: Sandwiches are a common lunch staple, but don't let them get boring. Turkey, roast beef and ham make a great start, but mix up your sandwich fillings for more variety. Try hummus with vegetables like cucumber, tomato and lettuce on a spinach or tomato wrap. Or try egg or tuna salad with lettuce on whole wheat bread. Or have herbed cream cheese on a bagel with spinach leaves and shredded carrots. 


Broth based soups with lots of vegetables are another good choice for lunch; try chicken vegetable, beef barley vegetable, southwest tomato soup or vegetarian chili. 


If you're not in the mood for a burger, why not try a turkey or veggie burger? These are lower in calories and fat than a regular beef hamburger. Have your burger on a wheat hamburger bun rather than a white bun for added variety and nutrition.


Round out your lunch with quick to grab sides like a piece of fruit and some raw veggies with low-fat dip. Have fruit as your dessert instead of a cookie. Drink skim or 1% milk and have a glass of water for hydration. This type of lunch will get your body "recharged" for the rest of the day!