Dietitian Contact

Lisa Eierman
Price Commons 160

Power-Up Pita Pizza

  • 1 whole wheat pita (6-inch diameter)
  • 1/8 cup (2 Tablespoons) hummus
  • 1/4 cup spinach leaves
  • 1/4 cup black beans, rinsed
  • 1/4 cup artichoke hearts
  • 1/8 cup (2 Tablespoons low-fat Swiss cheese, shredded)
Preheat oven to 325 F. Spread hummus evenly over pita. Add beans, spinach and artichoke hearts, and top with cheese. Bake in the oven for 15 minutes or until pita is toasted. 


Tuna Salad Sandwich
Servings: 3


  • 1 5-ounce can tuna, packed in water
  • 1 tablespoon light mayonnaise
  • 1 small apple, peeled and cut into chunks 
  • 6 slices whole wheat sandwich 

In small bowl, combine tuna, apple chunks, and mayonnaise. Mix well. Spread mixture on bread.

Recipes from Kid's Eat Right:

Monthly Feature -November 2015 

Healthy and Tasty Lunch Ideas at the Dining Halls or Packed to Carry Along  

College life is busy between running to classes, going to work and the other activities you’re involved in. It may be tempting to skip lunch to fit everything in, but this usually backfires and you  may end up eating less healthy snacks or fast foods later in the day because you’re so hungry.

Taking the time to eat a lunch meal is important to give you the energy and nutrition that you need during the day.  So plan ahead to have some healthy lunch choices emphasizing whole grains, fruits, vegetables, lean meats and low-fat dairy foods.

Make sure your lunch is balanced. Lunches with some lean protein along with carbohydrates provide longer lasting energy that will keep your body fueled throughout the day.  Protein foods like lean beef, pork, chicken, turkey, eggs, tuna, and beans combined with fiber from whole grains (breads, brown rice, and other grains like quinoa), vegetables, and fruits will help keep you full until dinner.

  At cafeterias: 

If you love sandwiches, instead of grabbing a fast food burger, choose a sandwich at the dining halls: a grilled chicken sandwich on a whole wheat bun or a sandwich from the Deli on whole wheat bread (turkey, ham, or roast beef, tuna or chicken salad and added vegetables like lettuce, cucumber and tomato). If you’re a salad lover, create your own from the salad bar: spinach and mixed greens with broccoli, cauliflower, cucumber, carrots, and tomatoes topped with diced turkey or ham and garbanzo beans for protein, along with low fat salad dressing. Choose pretzels as your side instead of potato chips or French fries. And have fruit and milk or yogurt alongside.

When you’re packing a lunch to take along, try these ideas:

  • A peanut butter and banana sandwich on whole wheat bread, a piece of fresh fruit and yogurt
  •  A whole wheat pita stuffed with vegetarian refried beans, salsa, lettuce, and shredded cheddar cheese and apple slices with peanut butter
  •  A whole wheat tortilla wrap with hummus, lettuce, sliced tomatoes, low-fat cheese, with a carton of vanilla yogurt and berries
  •  A green salad topped with canned tuna, carrot strips, pepper slices, tomato wedges, and low-fat salad dressing with an apple and chocolate milk.
  •  A whole wheat tortilla roll with sliced turkey, low-fat mozzarella cheese, red pepper strips, and lettuce leaf, with a fruit cup and skim milk.
  •  Leftovers from dinner the night before – like a black bean and rice hot dish topped with low fat cheddar cheese.  Add celery sticks and yogurt to round it out.

When you make a lunch with meat, fish, poultry or dairy be sure to include an ice pack to keep it cold or store it in a refrigerator if you have one available.