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
Cocinar y Congelar Artículos de la Despensa de Alimentos
Número 4 incluye: Congelar y descongelar alimentos de manera segura, no congelar artículos, Tiempos de almacenamiento de alimentos, Receta de panqueques de puré de manzana y la leche viene en muchas formas. - Articles
The Family Garden
Explore how growing a family garden can positively impact multiple dimensions of wellness. - Articles
A Restful Night's Sleep for a Happier, Healthier Tomorrow
Getting quality sleep is important for maintaining mental and physical health and wellbeing. - Articles
Hydration in Cold Weather
Drinking enough water in the winter months can help keep a person warm, healthy, and comfortable. Hydration is important during every season, even winter. - Articles
Eat Out Often? How to Use Restaurant Calorie Labeling
If you eat out often, learn how to use restaurant calorie labeling to select foods with your calorie and health goals in mind. - Articles
Seek Progress, Not Perfection
Discover how setting SMART goals can improve your chances of success. - Articles
Tackling Tailgating Food Safety: At the Stadium and Home
Safely preparing, storing, packing, and serving food for tailgating and homegating allows you and your family and friends to enjoy this game day tradition. - Articles
Eat Less Sodium for a Healthier Diet
Have you considered following a diet lower in sodium? Discover good reasons to consume less salt and learn how you can reduce your sodium intake. - Articles
Eating Healthfully Through the Holidays
Holiday eating can be both delicious and nutritious. Incorporating a variety of fruits and vegetables this season is the simplest way to make healthful holiday meals. - Articles
Add Spice to Meals with Turmeric
Turmeric is a golden-colored spice with excellent flavor that will complement a variety of foods. - News
Philadelphia Community Engagement Internship
Date Posted 10/20/2021Student interns bring great energy, curiosity, and openness to an Extension office. They serve as a reminder to staff of the importance of the work we are privileged to be engaged in. - News
Norris Square Neighborhood Profile
Date Posted 10/1/2021Our Norris Square neighborhood profile project aims to clarify and lift-up the voices of community members and stakeholders to emphasize community strengths, (hidden) assets, challenges within Norris Square and opportunities for youth engagement. - Articles
Mediterranean Eating on a Budget
The Mediterranean eating pattern is followed by the 22 countries surrounding the Mediterranean Sea. - Articles
Celebrate Fall Vegetables
During the fall months, there is an array of produce available at your local farm market or in the grocery store. Explore new ways of cooking fall vegetables to bring out sweet and exciting flavors. - Articles
All About Rice
Easy Cooking from pantry to table issue 1 includes: All about Rice, Teriyaki Rice Bowl Recipe, Enjoying Blueberries and Cranberries: Easy Ways to use fresh, frozen, dried berries, Fruit Smoothie Recipe, and Nutrition Links Thrifty Tips. - Articles
Making the Most Out of Summer Melons
This article reviews the nutritional content, selection tips, preparation methods, and overall benefits of incorporating melons into your diet. - Articles
How to Make Use of Foods from a Food Pantry
Easy Cooking from pantry to table issue 2 includes Legumes: Beans, Peas, and Lentils; How to Prepare Dry Beans; Ways to Soak Your Beans and Cook; Cook Once, Eat Twice; Make the Most of Leftover Bread; and Barley Pilaf Recipe - Articles
Plant-Based Diet
Plant-based diets consist of mainly whole, plant-based foods like whole grains, legumes (beans, peas, lentils), vegetables, fruits, seeds, and nuts. - Articles
Meal Planning with Food Pantry Boxes
Easy Cooking from pantry to table issue 3 includes: Creative Ways to Use Canned Soup, Sauteing and Braising, Cooked Cabbage Recipe, Create a Casserole from Your Pantry Recipe - Articles
Cooking and Freezing Food Pantry Items
Easy Cooking from pantry to table issue 4 includes: Freezing and Thawing Foods Safely, Do not freeze items, Food Storage Times, Applesauce Pancakes Recipe, and Milk Comes in Many Forms. - Articles
Spice Up Your Family Dinners
Easy Cooking from pantry to table issue 5 includes: Make Your Own Seasoning Mixes, Salt Free All Purpose Mix Recipe, Ground Beef Helper Mix Recipe, Chili Tomato Macaroni Recipe, Pumpkin All Year Long, Pumpkin Squares and Pudding Recipes - Articles
Grilling Fruits and Vegetables
Grilling is a popular summer activity for entertaining and enjoying a meal together. It can also be a fun hobby allowing for creativity. - Webinars
Let's Cook at Home: Herbs and Spices
Learn how to prepare flavorful meals with herbs and spices while reducing added sugars, saturated fat, and sodium. - Webinars
Let's Cook at Home: Charcuterie Boards
Learn how to make a charcuterie board for a fun meal or appetizer with friends and family! - Webinars
Let's Cook Together: Virtual Group Cooking Experience
Length 1 hour, 30 minutesGather your family, friends, or co-workers and schedule your time for a private virtual cooking class that includes recipe preparation and creating a healthy and delicious meal from the comfort of your home.