Nutrition Blog

This nutrition blogs features thoughts, tips, and videos from our student Nutrition Outreach Workers (NOW) and UHS Registered Dietitians.

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Nutrition Blog: Seasonal Spring and Summer Produce

April 30, 2021

Summer fruit assortment

Alex Gomez, Nutrition Outreach Worker

As the weather gets warmer and we all prepare for summer, let’s take some time to appreciate the return of spring and summer produce. Shopping seasonally not only can help with saving money when buying groceries, but it can also boost your nutritional intake as you explore and consume a greater variety of produce. Each fruit and vegetable has its own unique nutritional profile, so taking advantage of the new produce that will become available can introduce different micronutrients, like vitamins and minerals, while also keeping you excited to stay nourished and motivated this season! Personally, I always look forward to the return of papaya and watermelon, as they are tasty and packed with water, potassium, vitamin A and vitamin C.

With new produce becoming available in spring and summer, I find myself making Greek Yogurt Fruit Salads since they are quick to make and contain protein, energy, and so much flavor. Many more student-friendly recipes can be found on our recipe website.

A USDA seasonal produce guide offers nutritional information and a list of seasonal produce to inform your decisions. If you feel that you need some extra information or guidance, feel free to talk with a registered dietitian at our free drop-in nutrition counseling!

COVID-19 Food Thoughts

November 24, 2020

aerial view of various cups of coffee

Fiona Beltran, Nutrition Outreach Worker

Let’s talk about Covid-19. Not the virus itself, but how it has changed our lives. Living in the Covid era, there’s little to do. We can do outdoor activities, sit 6 feet away from our friends, make small talk over Zoom and experience all of the excruciating, awkward silence when no one speaks, but where does food fit in?

Grabbing a socially distanced meal or a cup of coffee with a friend is one of the essential activities we can still do in the Covid 19 era. I’ve never looked forward to buying something as simple as a 99 cent Frosty through the drive-through window quite as much as I do now!

Covid has changed our view of food. The highlight of my week now is the walk I take to get a cappuccino in the morning or my weekly lunch date with a friend. Sometimes when I’m stir crazy I decide to run out and grab a snack, thankful for the change of scenery and fresh face as I order, pay, and enjoy. Looking forward to food dates with friends and family or impulsive drive through runs is a new, but a regular part of our lives now. With food taking an unexpected more prominent role, and an unintentional lack of exercise accompanying it due to work from home and online school, food feels different. It’s easy to feel overindulged, or easily full. Waking up 2 minutes before a morning lecture is great, but sometimes we skip breakfast and then satisfy our hunger too readily at lunch and feel bloated and uncomfortable.

Nutrition Blog: Feel Good Food

March 29, 2021

Sarah Minkow, Registered Dietitian

Hands shaping dough into a heart

Food does more than just provide nutrients. It delights our senses, helps us celebrate special occasions, connects us to people, and defines our cultures. We may bake holiday cookies with our families, celebrate move in day with a pizza with our roommates, cry into our Ben and Jerry’s after a break up, or Netflix and chili-straight-out-of-the-can in bed when needing some down time after finals. And that’s OK! Food nourishes our body and soul and can be an important part of our identity.

Growing up, my grandmother would make popovers for us for breakfast when we would visit. Anytime I have a popover I picture being at my grandmother’s house, pulling up a chair to her kitchen table, and enjoying a buttery, still warm out of the oven popover with her. Now that she has passed, I cherish that memory. Do you have a particular food that makes you feel good?

Tips for eating healthy with a busy schedule

March 14, 2018
Many students have a hectic schedule and often lack time to sit down to have a proper meal. As a student, I often rush through meals, eat processed food to save time or even forget about eating. These poor eating habits lead to feeling tired, increase stress and weaken the immune system. Through my own experiences, I learned how to incorporate healthy eating habits with a restless agenda. Here are some tips that you can do to start eating well with a busy life.

NOW Blog - My Experience as a NOW

March 2, 2021

Nutrition Outreach Workers smiling for camera in their blue shirts.Hello, my fellow Golden Bears! My name is Anisha Dosanjh and I am one of the Nutrition Outreach Workers (NOWs) from University Health Services. I am a third year here at Cal, double majoring in Public Health and Molecular and Cell Biology.

For those of you who have not seen or heard about the amazing things we do...

NOW Blog - Fueling Your Body during Mentally Exhausting Times

October 30, 2020

Life is not what it used to be and we are continuously having to adapt to a changing world. I know for myself, at least, it's been quite challenging to maneuver school, work, and other commitments. Since school went online I thought it would be easier to juggle more units and my extracurriculars, but I was so wrong! If you happened to do the same thing as me, I am sorry but we will get through this.

Part of performing well in school is being in the right headspace and feeling your best. In a time full of so much uncertainty, this can be so...

National Eating Disorder Awareness Week 2020

February 19, 2020

NEDA banner

National Eating Disorder Awareness Week is February 24th through March 1st. Since body dissatisfaction is a major risk factor for eating disorders, the UC Berkeley Nutrition Outreach Workers (NOWs) invite you to join us in reflecting on how we can all come together to foster a more positive culture around body image on our campus.

The theme of National Eating Disorder...

NOW Blog - 5 Cooking Basics to Get You through Midterm Season

March 21, 2019
During midterm season, the question of what to eat becomes more desperate. It becomes more a question of what to eat when I’m running low on groceries, don’t know what to cook, and don’t have time to think about food right now. And sure, during these hectic weeks, Uber Eats and Asian Ghetto have always been there for me, providing a quick solution to my dilemma. It works for the first few meals, and then slowly I realize my checking account won’t be able to sustain my current eating habits for very long. I had to find another way, and after lots of practice and experimentation, I did! I figured out some basic principles that can be used to make meals that are not only fast and cheap, but also delicious, and I’d love to share them with you so that you can use your time and brainpower for exams, not for agonizing over what to make for dinner. Here are 5 basic cooking skills you can use to make fast and delicious meals to fuel you through exam season.

NOW Blog - Meal Planning and Prepping

November 15, 2019

food around a notepad that says "meal plan"Your stomach is howling, it’s late, maybe BART was delayed or you got out of lab late, but as you make the trek home you realize you have nothing to eat and that the last thing you want to do is cook … so you order some quick take out to grab on the way. We’ve all felt that hunger, that exhaustion, and all made that decision to get something quick to eat to satisfy...

Handling Weight-Focused Conversations this Holiday Season

October 22, 2019

two pairs of feet in wool socks by the fireplaceEveryone has heard a comment or two, while home for the holidays or back at school after the holidays, of how our appearance has changed so much. Well-intentioned at best, or triggering at worst, a “simple” comment can send some of us running to the other room wondering if we have really changed that much, and if...