Amid a busy schedule, it can be difficult to plan your meals ahead of time. Learn simple tips for grocery shopping on a budget and how to make a meal packed full of nutrients to fuel you through your day. Bowl meals are a great way to include a variety of vegetables, protein sources and whole grains into your diet and are perfect for meal planning.
Healthy Eating on a Budget
March is National Nutrition Month® and this year’s theme is “Beyond the Table.” This campaign encourages us to look at what we eat and bring awareness to how our food makes it to the plate, from food production to navigating grocery stores. This causes us to acknowledge a common barrier to healthy eating: cost. Here are a few tips to get you started with healthy eating on a budget:
- Don’t shy away from frozen foods: Frozen foods not only last longer, but are generally lower cost than fresh foods. Consuming canned or frozen food can also reduce our personal food waste.
- Seek produce while it’s in-season: Yesterday (March 19) was the first day of spring, so produce like asparagus, strawberries, lettuce and spinach are now in season. Buying seasonally tends to be more cost-effective due to a larger supply of that product being available. In addition to saving money, consuming produce seasonally has other benefits, like higher quality products, supporting local farmers and supporting our body’s different needs throughout the year.
- Plan ahead by preparing a list: Making a grocery list can help ensure you only purchase what you need to reduce potential food waste and avoid impulse spending on foods you don’t need.
At NC State, the Feed the Pack Food Pantry is a valuable resource available to all students, staff and faculty. Try this free resource while planning your next shopping trip to see where you can cut costs and make the most of your budget. The pantry also offers toiletries and other household goods, so don’t limit yourself on ways to save a few dollars. In addition to the main pantry location in North Hall, there are also mini pantries available at on- and off-campus locations. Check out the locations and hours in the “Food” section of the Feed the Pack resources page.
Build-a-Bowl
Join Wellness and Recreation’s team of wellness coaches on Monday, March 25 in the Wellness and Recreation Teaching Kitchen (room 1158) to ‘build-a-bowl’ on a budget and learn how to boost your nutrition on campus.
To build your own bowl, follow this simple formula: Include a base, protein, fruits, vegetables and toppings. As a bonus for your taste buds, explore new foods or foods from different cultures. Check out our wellness coaches’ top picks that excite the senses with flavor and color:
Wellness Coaches’ Top Bowls
| Burrito Bowl | |
|---|---|
| Base: | Brown Rice |
| Protein: | Lean Ground BeefBlack or Pinto Beans |
| Vegetables: | Sautéed green peppers and onionsLettuce |
| Toppings: | Salsa |
| Mediterranean Bowl | |
|---|---|
| Base: | Quinoa or Lentils |
| Protein: | Chickpeas |
| Vegetables: | CucumberGrape TomatoesPickled Onions |
| Toppings: | HummusTzatziki Sauce |
| Teriyaki Chicken Bowl | |
|---|---|
| Base: | Brown Rice |
| Protein: | ChickenEdamame |
| Vegetables: | CarrotsRed Bell Pepper |
| Toppings: | Green OnionsSesame SeedsTeriyaki Sauce |
Our nationally-certified wellness coaches are here to support you as you navigate your health and wellness through college. For more in-depth conversations about nutrition, cooking, food preparation or dietary concerns, meet with a dietitian at Campus Health or contact NC State Dining via their Ask the Dietitian form. Dining also has a blog packed with tips on how to maximize your nutrition at NC State. Fuel your body with foods “Beyond the Table” this month by incorporating these tips or by attending some of the upcoming Dining events on campus this month:
Lunch with Lauren
Chat with our registered dietitian, Lauren Smith, every Wednesday in March from 11:30 a.m. to 1 p.m. at the Community Table in Fountain Dining Hall.
Nutrition Around the World
Enjoy flavors from around the globe on Wednesday, March 27 at Clark Dining Hall from 10:30 a.m. to 1 p.m. and Fountain Dining Hall from 4:30 – 9 p.m.
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