Nutrition and Food
Eating a balanced, nutritious diet is an important part of a healthy lifestyle. In this section, access resources on nutrition, diet, and health, including healthy recipes, eating healthy on a budget, Mediterranean, and DASH diet. In addition, find information on how to balance fast food with smart choices and how to get enough nutrients.
Cooking and Eating Healthy Food
Cooking your own meals is a great start to living and eating healthier. Preparing healthy food at home, alongside exercising, can lower the risk of developing health problems such as obesity and type-2 diabetes.
The best way to master healthy cooking is to understand the foods that you eat and their nutritional value. To ensure a wide variety of nutrients, focus on including more produce, proteins, complex carbs, and healthy fats to your diet.
Fruits and vegetables are a nutritious way to add color to any kind of meal. You can use fresh, canned, or frozen produce but beware of added sugars and sodium.
While often disregarded, healthy fat is a great nutrient that is not only filling but also helps your body absorb vitamins. Whether you’re cooking for weight management or general health, choose unsaturated (e.g. nuts, fish, tofu) over saturated fats (e.g. fried and processed foods). Additionally, opt for cooking oils such as olive, canola, and avocado.
Eating Healthy on a Budget
If you are on a tight budget, cooking healthy meals may seem daunting. Many recipes, however, are versatile and easy to make with non-perishable pantry staples.
To make a casserole, for instance, you can mix and match ingredients such as rice, potatoes, pasta, canned beans and vegetables, and canned chicken.
If you want to eat healthily but have limited resources, Penn State Extension’s Nutrition Links classes might be for you. Nutrition Links offers science-backed education on topics such as food preparation, nutrition, food safety, and food budgeting.
Healthy Diet Plans
The key to an effective, healthy diet plan is finding one that you can enjoy and – most importantly – is supported by research.
The Mediterranean diet, for instance, is a very popular diet that can help improve general health and prevent heart diseases. Cooking Mediterranean includes plenty of vegetables, fruits, seafood, whole grains, legumes, and herbs. Eggs, poultry, and dairy are consumed in moderation.
Similarly, the DASH (Dietary Approaches to Stop Hypertension) eating plan is a heart-healthy diet that promotes eating fruits, vegetables, and grains. The diet limits foods that are high in sugar and saturated fat.
Another popular way to eat healthily is by following a vegetarian diet that involves plant-based foods and excludes meat and meat-by products. Plant-based diets can vary depending on the types of animal-derived foods they include.
Creating healthy meatless meals that keep everyone at the table happy can be challenging. Learn how to make delicious vegetarian recipes – including shopping tips and cooking techniques – with Penn State Extension’s Let's Cook Vegetarian class.
Reading Food Nutrition Labels
If you are purchasing packaged foods, learning how to read the nutrition label can help you make healthier, more informed decisions.
When checking the labels, compare the nutritional value of a similar food item. Opt for the item with fewer ingredients such as sodium and more nutrients like calcium, potassium, iron, and vitamin D.
It is sensible to pay attention to the label date marking, as well. Although food is often safe to consume beyond that date, remember to ensure proper storage and keep other general food safety precautions.
On this page, find in-depth information on food and nutrition. Gain access to a number of useful videos, webinars, and online courses.
- Articles
Cooking with Kids; a Gift for All
Cooking with your children can be a useful tool to teach them about healthy eating and important life skills while spending quality time as a family. - Articles
Harvesting and Preserving Herbs and Spices for Use in Cooking
Instead of relying on herbs and spices purchased from the grocery store, gardeners can grow, harvest, and preserve their own. - Videos
Health and Nutrition: Non-Dairy Foods with Calcium
Length 3:13This video explains non-dairy foods that contain calcium. - Articles
Three Terrific Ways to Use Root Vegetables
Are you looking for new ways to prepare root vegetables? Try some of these tips to add more nutritious and delicious roots to your menu. - Articles
A Consumer's Guide to Edible Flowers
Edible flowers can be used to add color, fragrance, and flavor to salads, soups, entrees, desserts, and drinks. - Articles
Back to School Lunches
School is back in session, so many parents are packing school lunches. Below are some tips for making lunches healthy, safe and enjoyable for your child. - Articles
Are "Best if Used-By" and "Use-By dates" for Food Quality or Food Safety?
Easy Cooking from Pantry to Table Issue 14 includes these articles: Are "Best if Used-By" and "Use-By dates" for food quality or food safety? How Long Can Food Be Stored at Home? - Articles
Eating Healthy on a Budget
There are many shopping and meal planning tips to help you prepare recipes at home and eat healthy on a budget. - Articles
Market Fresh with Extension
Market Fresh with Extension is a new program offered by Penn State Extension that aims to help Pennsylvania residents learn new strategies for healthier eating by partnering with farmers markets and other community organizations. - Articles
Cocina Fácil, de la Despensa a la Mesa Enlaces de Nutrición - Número #10
El número 10 de Cocina fácil de la despensa a la mesa incluye: Consejos de seguridad con los cuchillos, ¡Agregue más frutas y verduras a sus comidas!, Consejos de ahorro de enlaces de nutrición, ¡Cenas fáciles y saludables!, Receta de nuggets/pedazos de pollo al horno y Receta de papas fritas al horno. - Articles
Cocina Fácil, de la Despensa a la Mesa Enlaces de Nutrición - Número #8
Cocinando fácil desde la despensa a la mesa (8 incluye) Asar carne de una forma Segura, Receta de Vegetales asados, Enlace de Nutrición con Recetas económicas, Sustituciones de Ingredientes en un Apuro, Recetas de Taco de Pescado a la Plancha, y Recetas de Sazón. - Articles
Make-Ahead Freezer Meals to the Rescue
Preparing and freezing family meals in advance will save you time on busy days. This meal planning strategy will help you get a hot meal on the dinner table with less stress. - Articles
How Much Water Should I Be Drinking?
How much sugar is in your drink? How can you make water more appetizing? What are some tricks to staying hydrated? Learn these answers and more. - Articles
Curriculum: Seniors Eating Well
This curriculum is intended to improve the nutrition and health status of middle-aged and older adults. - Articles
Take a Bite Out of Breakfast
The busy morning rush is no reason to skip breakfast! Consider these ideas to make sure your family starts the day fueled and energized. - Articles
Spaghetti Squash
Easy Cooking from Pantry to Table issue 15 includes Spaghetti Squash; Tips for Cooking Pasta; Veggie Noodles; Healthy Spaghetti Squash Pie; Easy White Sauce - Articles
Farmers Market Shopping
Easy Cooking from Pantry to Table issue 13 newsletter includes: Farmers Market Shopping; Farmers Market Salad; Homemade Salad Dressing - Articles
Beverage Choices to Stay Hydrated Without Added Sugar
What are the best drink choices to support good health? While there are many choices on the market, some are very healthful, but others have a lot of added sugar. - Articles
Plan Great Weeknight Meals With a Slow Cooker
A slow cooker can help get family meals to the table faster. Use your slow cooker for low hassle and easy soups, stews, and casseroles. - Articles
Refrigerator Refresher
Follow these easy steps to keep your refrigerator clean and the food inside safe to eat. - Articles
Cancer Prevention - Limiting Processed and Red Meats in the Diet
Learn how choosing a variety of protein foods may reduce your risk of cancer. - Articles
Cocina Fácil de la Despensa a la Mesa Enlaces de Nutrición - Número # 9
Número 9 incluye: Consejos para estirar su presupuesto para la compra de alimentos; Huevos; Frittata de verduras; Coma más pescados y mariscos; Hamburguesas de atún. - Articles
Cocina Fácil de la Despensa a la Mesa Enlaces de Nutrición - Número #3
Número 3 incluye: ¿Qué hacer con la sopa de verduras enlatada?; ¿Qué significa saltear y estofar?; Repollo estofado; Preparar un estofado con los alimentos de su despensa. - Articles
Cocina Fácil de la Despensa a la Mesa Enlaces de Nutrición - Número # 2
Número 2 incluye: Frijoles Secos, Arvejas, Lentejas; Cocinar una vez, comer dos veces; Aproveche al máximo el pan del día anterior; Pilaf de Cebada - Articles
Beans, the Magical Vegetable—and Protein
Thinking about incorporating beans into more of your family meals? Beans are unique as they are cost-effective, convenient, nutrient-rich, and adaptable in many dishes.