Blogs
Did you know that eating healthy can also help the environment?
by: Holly Delagrange MS, RDN, LDN
A plant-forward diet is beneficial to the health of both people and the planet! Plant-forward eating means emphasizing fruits, vegetables, whole grains, beans, lentils, nuts, and seeds while still allowing room for animal-based foods on occasion. It’s about balance and variety, with plants taking the lead.
Supporting Student Wellbeing
A plant-forward diet is linked to numerous health benefits. Diets rich in plant foods provide fiber, vitamins, minerals, and antioxidants that support heart health, digestion, and immune function. Regularly choosing plant-based meals has been associated with lower risks of chronic conditions such as heart disease, type 2 diabetes, and high blood pressure.
Plant-forward eating can also support weight management, as plant foods are typically lower in calories and higher in fiber, helping people feel full and satisfied. When plant foods replace highly processed or saturated-fat-heavy options, overall diet quality often improves.
A More Sustainable Campus Choice
Eating more plants and fewer animal products can significantly reduce environmental impact. Producing plant foods generally requires less land, water, and energy than producing meat and dairy. A plant-forward approach can help lower greenhouse gas emissions and reduce pressure on natural resources.
By choosing plant-based meals more often, individuals contribute to more sustainable food systems and help support a healthier planet for future generations.
How to Eat Plant-Forward on Campus
When checking out our residential menus, look for the nutrition icons to get more information about each item. The Vegan, Vegetarian, Coolfood Meal, and Plant Forward icon all indicate a more environmentally friendly choice.
February is Heart Health Month
by: Holly Delagrange MS, RDN, LDN
Every February, we celebrate Heart Health Month. This national observance began in 1964, when President Lyndon B. Johnson (a heart attack survivor himself) first proclaimed it to raise awareness about cardiovascular disease. Today, heart disease is still the leading cause of death in the U.S., but the good news is that many risk factors are preventable, especially through daily nutrition and lifestyle choices.
So let’s discuss how to prevent cardiovascular disease and give your heart some love this month.
Saturated Fats
Not all fats are created equal. Saturated fats, commonly found in foods like butter, fatty cuts of meat, whole-milk dairy, and many fast foods, tend to raise LDL cholesterol (the “bad” kind). Higher LDL increases the risk of heart disease over time.
Easy swaps to reduce saturated fat intake:
· Choose grilled chicken instead of fried
· Opt for low-fat or fat-free dairy
· Pick olive oil–based dressings instead of creamy sauces
· Try a veggie or turkey burger over a beef cheeseburger
TU’s dining halls offer plenty of options that help cut down on saturated fats—just look for the Eat Well icon next to the menu item.
Omega-3 Fatty Acids
If saturated fats are the ones to limit, omega-3 fatty acids are the ones to eat more of. Found in foods like salmon, tuna, walnuts, chia seeds, and flaxseed, omega-3s help reduce inflammation and may lower your risk of heart disease.
Look for these on campus:
· Tuna salad or salmon entrees in residential
· Smoothie add-ins like chia and ground flax
· Snack mixes containing walnuts in C-stores
Even incorporating omega-3 sources a few times per week makes a difference.
Fiber
Most college students don’t hit their daily fiber goal, but fiber is one of the best tools for heart health. It helps lower cholesterol, supports healthy digestion, and keeps you fuller longer
Get more fiber by choosing:
· Whole grains like brown rice, quinoa, whole-wheat bread, and oats
· Beans and lentils as plant-based protein sources
· Fruits and vegetables (aim for 2–3 pieces of fruit per day)
· High-fiber cereals or granola
A super-simple strategy is to make half your plate fruits and veggies whenever you can.
Movement
You don’t need to be a gym rat to support your heart. The American Heart Association recommends 150 minutes of moderate activity per week for heart health, which can look like:
· Walking to class a little faster
· Taking the stairs instead of the elevator
· Joining an intramural sport with friends
· A quick dorm-room yoga or resistance-band session
Movement boosts circulation, reduces stress, and strengthens your most important muscle - your heart.
To sum it up…
Heart Health Month is a great reminder that your daily choices matter. By choosing healthier fats, adding more fiber, eating omega-3-rich foods, and staying active, you’re building habits that benefit you long into life.
Be sure to check out Tiger Hospitality’s Heart Health Month event where students can create their own overnight oats recipe. Find us at Glen Dining Hall on Monday, February 23rd at 12pm.
Snow Day Wellness
by: Holly Delagrange MS, RDN, LDN
A snow day can be a great opportunity to support your physical and mental wellbeing. Check out these tips to make the most out of your snow day from a Registered Dietitian.
Nourish
Embrace the cozy with comforting foods, while also caring for your body. It’s natural to crave something warm and hearty, or even something sweet while it’s cold outside. Look for foods that meet those cravings, while also providing important nutrients like fiber and protein. Think oatmeal with nut butter and berries, or a chicken noodle soup with some leafy greens added in.
Connect
Use the day off as an opportunity to spend time with friends or family. Go sledding or have a snowball fight with your friends, just like you would have when you were a kid. Or if you’ve already moved into campus, video chat with a loved one and watch a movie together – just make sure to hit play at the same time!
Move
It’s easy to want to spend a snow day snuggled up on the couch, but consider taking the opportunity to try an at-home workout. A quick 30 minutes to get your blood pumping is all you need. Look for videos of yoga or Pilates workouts and get inspired.
Due to the university closure, dining hours are adjusted Sunday-Tuesday. Click Here to view our spring opening hours effective Friday, 1.23 through Tuesday, 1.27. We will begin our standard hours of operations when campus reopens Wednesday. Click Here to view all locations, hours and menus. Stay safe and welcome back!
Mythbusting Diet Trends: What College Students Really Need to Know
by: Holly Delagrange MS, RDN, LDN
There is so much nutrition misinformation out there, and it’s easy to get swept up in the latest diet craze. But are these trends actually helping you, or hurting you? Let’s bust some of the most common nutrition myths floating around social media.
Myth #1: “Carbs Are Bad for You”
Truth: Carbs are your brain’s favorite fuel source, which is especially important for students juggling classes and exams. Cutting carbs can leave you feeling sluggish and unfocused. Instead of ditching them, focus on more nutrient-dense options like whole grains, fruits, and veggies for sustained energy.
Myth #2: “Skipping Meals Helps You Lose Weight”
Truth: Skipping meals often backfires. It can lead to overeating later, mess with your metabolism, and make it harder to concentrate in class. A balanced meal or snack before lectures can keep your energy and mood stable.
Myth #3: “Detox Teas Cleanse Your Body”
Truth: Your liver and kidneys are the ultimate detox team! They don’t need help from any expensive teas. Many “detox” products can cause dehydration or digestive issues. Save your money and hydrate with water instead.
Myth #4: “Gluten Is Unhealthy”
Truth: Unless you have celiac disease or a diagnosed gluten sensitivity, gluten is not harmful. Whole-grain foods that contain gluten can actually provide fiber, vitamins, and minerals that support your health. Cutting gluten unnecessarily can limit your nutrient intake.
Myth #5: “Eating Late at Night Causes Weight Gain”
Truth: It’s not the time of day that matters; it’s what and how much you eat. Your metabolism doesn’t work any differently past 7pm. If you’re hungry late at night, choose a balanced snack to nourish yourself rather than skipping it all together.
So, What Actually Works?
- Focus on balance: Include a mix of carbs, protein, and healthy fats in your meals and snacks.
- Stay hydrated: Water beats any trendy drink.
- Plan ahead: Keep easy, nutritious snacks on hand for busy days.
Diet trends come and go, but your health is a long-term investment. Skip the fads and stick to evidence-based nutrition to fuel your body and mind. College is hard enough without a side of diet stress!