Eat Well @ CSU is your on-campus source for the nutrition information you need to eat well in the dining centers on campus, when out to eat with friends, and even when cooking in your residence hall.
Every month we’ll cover a different nutrition topic, tell you how to implement it with your meal plan, and even provide residence hall-friendly recipes you can make yourself.
First up for September, whole grains!
What are they & how much do I need?
When you think of whole grains, what foods come to mind? That weird bread your very healthy aunt always eats? The sad brown rice that no one orders in a burrito bowl? Those things are whole grains, but there are many more options—including gluten-free choices—and they can be found across the dining centers in exciting and easy-to-incorporate meals for breakfast, lunch, dinner, and even snacks.
Foods like oatmeal, barley, quinoa, whole wheat buns or tortillas, corn, and whole wheat pasta are excellent sources of whole grains. While you may be used to choosing the “refined” or “white” versions of these foods, CSU Dining Services makes it easy for you to try the whole grain versions of some of your go-to foods or in a completely new way.
Whole grains vs. Refined grains |
|
| All 3 parts of the grain seed (endosperm, germ & bran) remain intact | Germ & bran removed |
| Higher in fiber, which aids in digestion | Lower in fiber |
| Higher in vitamins & minerals | Some vitamins & minerals are removed when “refining” |
| At least HALF of total daily grains intake recommended | Can also be part of a healthy diet |
| Higher intake is linked to lower risk of obesity, heart disease, type 2 diabetes, cancer | Can cause larger blood sugar fluctuations |
College-aged adults should eat 3-5 servings of whole grains every day. One serving of whole grains could look like:
- 1 slice of 100% whole wheat bread,
- ½ whole wheat hamburger bun or 1 roll,
- ½ cup cooked brown rice, quinoa, pasta, or oatmeal,
- 3 cups of popcorn, or
- 1 6-inch whole-wheat tortilla.
Where can I find them?
At any time of day, you can find whole grain options:
- There are both hot & cold whole grain breakfast cereals available in all centers
- Ask for whole wheat bread or a whole grain tortilla in deli stations
- Choose a whole grain pasta or brown rice at the Mongolian Grill at the Ram’s Horn or Durrell’s pasta station
- Construct a grain bowl at Root in The Foundry or Comfort in Ram’s Horn or from the salad bar in any center
- Choose a whole grain roll at all grill stations.
In our dining centers look for the brown whole grain symbol:
Recipes to try in your residence hall:
- Overnight Oats – Have breakfast waiting for you on days with early classes & start on your whole grains first thing.
- Chocolate Chip Banana Granola Bars – Make a stash of easy, on the go snack for those back-to-back afternoon lectures
- Pepperoni Pizza Quesadilla – A healthy study snack that’s faster than any delivery option!
Try out some new whole grain options and recipes and set yourself up for a healthier diet for life!