averite-blog1

[averite-blog1]

How my interest for cooking and nutrition began

Photo from https://unsplash.com/photos/nTZOILVZuOg 

Throughout my college experience, I have learned how to cook and eat healthy food without trying too hard. I have always enjoyed cooking and eating healthy, delicious food. However, as I’ve lived without my parents in college, I have had to adapt to my own grocery shopping and cooking.

 I want to show other college students that they don’t have to spend a ton of money to make good food, and that eating healthy is not difficult. In college, I have learned that prioritizing my health and well-being in regard to the food that I make, has helped my mental and physical health. Following food accounts online has allowed me to explore cooking on my own, and adapt to my tastes. 

I have learned to find the right places to shop at in order to spend less money and purchase healthier food. Researching recipes and health benefits that certain foods provide have shaped the way that I think of food. I want to feed my body the best ingredients in order to feel my best.

Cooking is a hobby of mine, and I want to show others that cooking healthy food without spending a lot of money is attainable. By following recipes, doing research on products, knowing where to shop, checking ingredients, and having an interest in cooking, anybody can cook a delicious meal. 

Everyone has different tastes when it comes to food, which is why it is important to create dishes that incorporate ingredients you like to satisfy your cravings. Cooking and eating a meal can be special when you dedicate time to it. There are so many different ingredients out there that can fit into just about any type of dish. 

Doing your research and being open to trying different ingredients will help you cook. I like to experiment in the kitchen because a lot of the times I tend to improvise. Improvising is a skill that requires experience and knowledge in the kitchen. 

If you want to learn some helpful tips about what to look for when grocery shopping, what to avoid when grocery shopping, and how to prepare for cooking, follow along below. 

[averite-blog1]

Why following recipes are helpful

Pictures from https://www.erinliveswhole.com

Throughout my college experience, I have learned how to cook healthy through various sources. On Instagram, I follow many food bloggers, and one of my favorites is @ Erin Lives Whole. Erin has dedicated her entire blog to creating healthy, nutritious and appetizing food that anybody can recreate. 

I like her blog because it contains recipes for breakfast, lunch, dinner, snacks, desserts, etc. Following a recipe is helpful for people who don’t know how to cook, but also for people who want to try new things. Following recipes has taught me to cook better food, and has made me actually enjoy and look forward to cooking. 

When you’re following a recipe, you are able to modify the ingredients to your liking. You can directly see what ingredients you’re putting into your food which cannot always be done when you are eating at a restaurant. I like to modify my recipes depending on my preferences. 

According to Robin Shreeves, many people tend to follow recipes the first time they prepare something as a starting point or sort of guideline. However, after familiarizing themselves, people tend to “freestyle” which allows for exploration and improvisation in the kitchen. Improvising allows the individual to adapt to his or her own ingredients and preferences (Shreeves, MNN). 

Since you are able to modify the ingredients and the quantity of the ingredient, you can make your meals healthier by reducing salt, cutting down on fats, cutting down on sugar or opting for a healthier alternatives. 

Following a recipe can help college students when cooking because it saves time. By saving recipes ahead of time, you can purchase your ingredients in advance and then have everything ready to be made when you’re in the kitchen. Eating the final product is satisfying because it shows the dedication you put into making a healthy meal rather than eating at a fast food chain. 

https://www.mnn.com/food/healthy-eating/blogs/how-important-it-follow-recipe-exactly

[averite-blog1]

How to look for healthy frozen food at the grocery store

Photos taken by me at Trader Joe’s

Buying healthy frozen foods and snacks are a game changer for college students. As students, we are either busy doing work or being lazy from doing too much work. This is why knowing what healthy food and snacks to buy is important. 

The Trader Joe’s frozen food section offers a variety of food you can cook in a couple of minutes. The riced cauliflower bowl and organic vegetable medley are two options that are quick, easy and delicious. If you look at the ingredients and nutrition label, you can clearly see that there are no unhealthy added oils or sugars. 

Cooking frozen foods are a healthy and convenient way of satisfying your appetite without breaking the bank and making too much of an effort. Since frozen foods are already prepared, all you have to do is heat up the food in the oven, stove or microwave. I like to eat frozen foods when I am feeling too tired, when I don’t know what to cook, or don’t have enough time to make an entire meal from scratch. 

According to Kathleen Zelman, director of nutrition at WebMD, for people looking to consume less sodium, choosing frozen foods with less than 800 milligrams of sodium is ideal. It’s healthier to consume lighter frozen meals with less calories, and that contain more vegetables, whole grains and lean meat, fish, or chicken. Checking the portion size and nutrition labels to view the ingredients listed is important when considering if a frozen meal is healthy. 

Zelman urges shoppers to aim to purchase frozen meals containing 250-300 calories, meals with less than four grams of saturated fat, and meals with three to five grams of fiber. The riced cauliflower bowl pictured above, can be found at Trader Joe’s. The nutrition label indicates the healthy ingredients and nutritional facts that align with what Zelman recommends for healthy frozen meals. 

https://www.webmd.com/kathleen-m-zelman

[averite-blog1]

Reading packaging labels without being misled

Photos taken by me at Trader Joe’s

If you want to eat healthier, you need to pay attention to the types of products you’re purchasing. Looking at ingredients and labels on products is extremely important because there are many added ingredients that are unhealthy and not necessary. Understanding what you are putting into your body is one of the first steps in eating healthier and shopping smarter. 

According to Kris Etherton, Ph.D, professor of Nutrition at Pennsylvania State University, “some ingredients go by names other than what we expect, but with a little research you know what you’re eating” (heart.org).  

Sodium, added sugars and saturated and trans fats are commonly placed in foods. However, these ingredients are unhealthy in excessive amounts, but it can be difficult to determine how much of these ingredients is in the products you’re buying. 

There are many terms that can be used for common ingredients like sugar, which can also be named as high-fructose corn syrup, agave nectar, and dehydrated cane juice. Sodium also has many names like salt, sodium benzoate, disodium, etc. Trans fats can increase your risk of developing heart disease and stroke according to Etherton. Ingredients won’t be listed as trans fats, but you should be aware that there are ingredients that contain trans fats. 

According to Healthline, ingredients are listed by quantity, which shows that the first ingredient listed is the main ingredient used in the product. When a product has more than two to three lines of ingredients, it is most likely highly processed. 

Being aware of the ingredients listed in products is important because there are healthy alternatives you can choose from that contain less than five ingredients. For example, the Trader Joe’s peanut butter contains only one ingredient, peanuts. Other peanut butter brands contain oils and added sugars that are unhealthy. 

Next time you go grocery shopping, make sure you check the ingredients listed on the labels. You can find healthy alternatives for products that contain fewer and cleaner ingredients. Be aware of the labels on the packaging because they are misleading. 

https://atgprod.heart.org/HEARTORG/HealthyLiving/WeightManagement/LosingWeight/Understanding-Food-Labels-and-Ingredients_UCM_433234_Article.jsp

https://www.healthline.com/nutrition/how-to-read-food-labels#ingredients-list

[averite-blog1]

Making a budget plan and buying in bulk

Photos by me at Trader Joe’s

As a college student, money and time is typically an issue. Knowing where and how to grocery shop is incredibly important in order to save money and eat healthy, delicious food.

Setting a budget and making a list of what you will buy at the store will help you save time and money. When you figure out how much you can afford on groceries a week, you will be better able to figure out what and how much you want to buy. Making a list of the products you want to purchase before going shopping can alleviate stress and maintain your budget intact.

This is why buying food in bulk is helpful. Trader Joe’s is a grocery store that offers only products from their brand. This is beneficial for customers because they offer cheaper products than other grocery stores that sell famous branded products. 

Buying products in bulk is cost effective because you are able to buy more products at once for cheaper. Buying in bulk can help college students be prepared for different occasions. It’s also more environmentally friendly because you’re buying larger quantities of food and consuming less products at a time (Hamm, US News).

Oftentimes, students are running on the go and don’t have time to go grocery shopping. Buying in bulk is helpful because it allows students to have more food in the pantry in order to make different meals at a time. Also, having a large quantity of food items at home can lead to less stress during an emergency situation (Hamm). 

Below I have a list of bulk items that can be made into easy recipes for college students to use:

Oatmeal

Olive oil

Vinegar

Brown rice

Canned beans

Honey

Whole wheat pasta

Ground turkey/chicken

Flour

https://money.usnews.com/money/blogs/my-money/articles/when-buying-in-bulk-is-really-worth-it

[averite-blog1]

Alachua’s Pumpkin Patch is located on a field and covered by a large tent. The tent is decorated with lights and a surrounding outwards area with more pumpkins to choose from and decorations to take pictures with. 

[averite-blog1]

Nikita Green, fifth year student at UF, purchased a unique looking pumpkin called a gourd. “The green gourd will fit in perfectly in my house,” said Nikita. 

[averite-blog1]

Maia Pavlovic and Kristina Rodriguez, both seniors at UF, picked out their pumpkins to decorate at home. 

[averite-blog1]

Alachua’s Pumpkin Patch offers a variety of pumpkins to choose from -- ranging in size, price and color. The pumpkin patch is about a 20 minute drive away from the University of Florida’s campus, but it’s definitely worth it.