Superfood: Tomatoes

Fruit or vegetable? It is a fruit that works well as a vegetable!

Tomatoes are considered a type of superfood because they are rich in lots of great nutrients. They contain lycopenes, which is an antioxidant that offers a protective effect in the body.

Tomatoes are also a great source of vitamin A, E and C, which means tomatoes contain even more antioxidants than just lycopenes. Incorporate tomatoes and tomato products to help boost your immune system as well as promote skin and eye health!   

Good News: You should eat pizza!!  

Through research at the Harvard School of Public Health, it was determined that consumption of oil- and tomato-based products -- specifically tomato and pizza sauce – there was an association with cardiovascular benefits.  So, choosing 1-2 slices of pizza paired with a side salad can be a healthy meal option.

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Superfood Sides

Whether planning quick mid-week dinners or elaborate weekend parties, side dishes are often an afterthought. With the growing trend towards plant-forward eating, it’s time to take a fresh look at side dishes.

What are Superfoods?
The term Superfood is used often, but not always with the same meaning. The simplest way to think of Superfoods is that they offer benefits above and beyond their basic nutrient content. For example, antioxidants make berries super, while nuts and avocados have good fats. We focus on Superfoods that are naturally super, but there are also foods that are called super or functional because of ingredients that have been added to them.

Why sides?
Years of nutrition research has consistently shown that eating more plant foods is a good thing. Fruits, vegetables and whole grains are part of every well-balanced diet – often in the form of side dishes! Putting a little effort into the flavor and presentation of your side dishes can help these health promoting food groups become a bigger part of what you eat every day.

How to get started:
Follow the seasons. Choosing Superfoods while they are in season means fresher, tastier meals at the best prices. Eat like a vegetarian. Have you ever noticed what vegetarians do when there isn’t a vegetarian option? They eat the sides! You can make a really good meal of side dishes if you plan well. Turn your plate inside out. Make the sides your main feature and use meat and other traditional center-of-the-plate items as the smaller, accent items. Need some recipe inspiration? Check out balanceittakesyou.com where there is a feature on Superfood Sides with recipes to try at home.

Written by Jennifer M. Roberts, MS, RD.
December 2016

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3 Brain Foods to Get You Through Finals

The semester is coming to a close which can mean only one thing: finals. While your time may be consumed by reading, studying, reviewing and memorizing it is important to maintain a healthy, well-balanced diet. Believe it or not, there are some foods that have been proven to be essential for proper brain function, improve learning and motor skills, contribute to healthy blood flow, enhance memory and focus, and overall maintain a healthy brain. Though food has typically been seen as a mean to provide us with the energy and material we need to maintain our body and its functions, over the last decade research has shown evidence that dietary intake has an influence on the mechanisms that maintain mental function (Gomez-Pinilla, 2008). Here are some major brain foods to fuel your mind this finals season.

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Avocado: Not Just Guacamole!

The avocado is one of the most nutrient packed foods with an impressive list of nourishing contents. This buttery, green fruit is loaded with vitamins, minerals, fiber and antioxidants, as well as large dose of healthy monounsaturated fat. While Hass avocados are the most widely available, there are many different varieties of avocados that you can enjoy in your cuisine all year round. Check out the infographic below for fun facts about this tasty superfood!

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The Healthy Benefits of Fish

With Northeastern Dining recently partnering with Red's Best to bring seafood straight from the waters off the New England coast to campus dining halls, it is a great time to discuss the health benefits of eating fish. The American Heart Association advises eating two servings of fish per week for maintaining health. Research studies are proving that consuming fish 2-3 times a week can enhance physical and mental health while higher daily doses can help treat illness, combat disease, and boost brain power. Fish is becoming a sought after health food as long-chain omega-3 fatty acids [Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA)] are found in fish. These fatty acids have essential properties that can enhance health and improve health issues in a variety of ways including memory enhancement, improvement in inflammatory conditions, and a boost in the immune system.

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The Year-Round Benefits of Citrus Fruits

Happy New Year and welcome back! Winter is finally starting to settle in and sickness is inevitable during these upcoming frigid months. While citrus fruits may make you think of a beach in Florida in June, they are a great source of cold fighting antioxidants all year-round. Try to include at least a serving of these super foods each day!!

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Healthy Holiday Recipe: Butternut Squash Risotto

The holiday eating season is a great time of year to harvest squash and pumpkins and much of it is grown locally and used in a variety of your favorite holiday recipes. Many of these orange flesh vegetables, such as pumpkins and butternut, acorn, and delicotta squash, are considered to be healthy super foods. Why use canned pumpkin or butternut squash when with very little extra effort you could be using a fresh and local product! Pumpkin pancakes, breads, soups and other treats are also incredibly easy to make. One of my favorite squash recipes - and one that you can do right in your dorm microwave - is a butternut squash risotto.

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Cranberries: Massachusetts' Fall Superfruit

There are so many wonderful uses for cranberries besides the sauce that sits atop our Thanksgiving table once a year. From appetizers and entrees to side dishes, salads, desserts and breads, cranberries are a classic Autumn treat and one that is harvested right in Northeastern's backyard. Middleborough, Massachusetts is the home of Ocean Spray and the state is the second largest producer of cranberries in the United States, behind only Wisconsin. The state's cranberry harvest this year is estimated at two million barrels, which is up by 11% from 2010 according the Massachusetts Department of Agriculture. If this forecast holds true that would tie the second largest crop on record. So how can you take advantage of this wonderfully tart local fruit?

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Four Classic Fall Superfoods

The fall is here! Not only does it mean leaves are changing, bulky sweaters are being pulled out of storage, and football games are being watched, it is also a great time to celebrate some of Autumn's classic fruits and vegetables!

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