Healthful meals available around town

By Gwen Daniels

Published Feb. 5, 2008

For students who move off campus, the responsibility of buying groceries, cooking meals and dining out rests entirely on their own shoulders. It might be hard at times to find inexpensive, healthful food.

But the Wellness Resource Center at MU offers advice on health and nutrition.

Wellness Resource Center dietician Kaylynn Tracy said eating fruits and vegetables should be a priority.

“I think students need to eat as many fruits and vegetables as they can because, chances are, they’re not getting enough,” she said. “They should strive for five to nine servings a day, like two and a half cups of vegetables and two cups of fruit.”

Tracy said citrus fruit like oranges, lemons and grapefruit are in season during the spring and pair well with fish. She also recommended snacking on raw green peppers, mushrooms and other vegetables.

Students should be aware of their fat intake too, Tracy said.

“Cut down on your fats, and if you’re going to use fats, use a healthier source,” Tracy said. “Use olive oils or other unsaturated oils. Remove the breading from the chicken and don’t fry it, just bake it. Add a lot of flavors and spices versus adding fats.”

Tracy recommended at least three servings of dairy each day.

Some restaurants in downtown Columbia offer healthy menu options, too.

Tracy said vegetable pizzas are always a good choice.

For example, The Vegetarian at Shakespeare’s Pizza includes red onions, fresh mushrooms, black olives and green peppers. Customers can substitute vegetables like tomatoes and broccoli as well.

Forgoing french fries for a side salad or fresh fruit is another healthful alternative, Tracy added.

Eating out can be inexpensive and healthful if students take advantage of the happy hour deals and discounts some local restaurants offer.

Boone Tavern and Restaurant offers burgers for half price from 4 to 10 p.m. on Sundays.

Flat Branch Pub and Brewing sells half-price pizzas and 25-percent-off appetizers after 10:30 p.m. Thursday though Saturday night.

Students seeking nutritious meals could also set down the menu and put on an apron. The Food Network’s Web site gives recipes that target college students.

Three Vegetable Penne with Tarragon-Basil Pesto combines asparagus, zucchini and green beans with heart-healthy, whole-wheat pasta, according to the Web site.

Roasted Vegetable Stew with Moroccan Couscous is another fast recipe that gives several servings of vegetables. Fruit lovers can try Seared Pork Tenderloin with Fry Pan Quick Fruit Chutney, which pairs pork with an apple, cranberry and apricot sauce.

Local grocery stores are another outlet for healthful meals.

Schnucks store manager Bill Christo suggested using ground turkey or chicken as a more nutritious alternative to ground beef.

“My wife uses it as a filler for tacos,” he said. “It’s pretty good.”

Christo emphasized the importance of fruits and vegetables. He said students could use fruit juices such as pomegranate or cranberry, which are both rich in antioxidants, as a daily serving of fruit.

Students tired of apples and bananas can try new fruit, said Hy-Vee Assistant Manager Rob Reif.

He said Hy-Vee carries more than 700 varieties of fruits and vegetables, including kumquats, blood oranges and ugli fruit, a hybrid of grapefruit and tangerine.

Both Reif and Christo recommend the salad bars at the grocery store.

“Our salad bar is definitely a great value,” Reif said. “You can pay by the pound. You basically have all of the food groups.”

The salad bar at Hy-Vee offers several varieties of lettuce and spinach and salad toppings such as chicken, carrots, broccoli sunflower seeds, along with pasta, fresh fruit, fruit dip and at least two kinds of soup.

Customers can dine in or take their order with them.