Eating Healthy College Food
Eating Vegetarian can be a healthy alternative to the greasy burgers and meat layered pizza that seem to be a staple in college. The most important thing to keep in mind if you plan to start eating vegetarian is that you keep in mind what you can eat, not what you can't eat.
Healthy College Foods Table of Contents
Delicious Healthy College Food
- College Food and Nutrition
- Polling for Antioxidants
- Healthy Dorm Room Snacks
- What can you cook in your dorm?
- Spaghetti in the Toaster Oven
- Tacos: Healthy Food in Your Dorm
- Can You Eat Healthy Food at College?
- Are Humans Carnivores?
- Let's Chat about Healthy College Food
- What is localvore?
- College Dorm Cookbooks for Eating Healthy
- Watch What You Eat
- Vegan Tote
- Vitamin Supplements
- Cooking College Food
- How are you planning to stay healthy for the next four years?
- Some of the proceeds from this lens go to Oxfam
College Food and Nutrition
The Vegetarian Food Pyramid
Photo Credit: Vegan Food Pyramid
by artists John Clark, M.D. & Julie Clarkon on Vegan Food Pyramid
Used by Permission
It is important to include food from each of the groups because:
1. Grains give your brain and muscles energy.
They are a good source of B-vitamins and iron. Try to include grains like rice, potatoes, pasta, and whole grain bread at every meal.
2. Fruits and Vegetables help eyes, hair, and blood and boost your immune system. They are a good source of vitamins A and C, minerals, and fiber. Try having fruits and vegetables like apples, broccoli, pear, carrots, squash, salad 5-7 times per day (2 1/2 cups of veggies and 2 cups of fruit).
3. Milk or Dairy Products help maintain strong bones and teeth. They are a good source of calcium and protein. Try to have a serving of low fat dairy foods like 8 oz milk, 1 oz cheese, 1 cup yogurt, cottage cheese, pudding, or frozen yogurt 3 times a day.
4. Foods high in Protein help build muscles, fight infection, and heal wounds. Try having beans, peanut butter, fish, tofu, or eggs at 2 meals daily.
5. Fats and Oils keep hair and skin soft and give a feeling of fullness. They are a good source of dietary fat. Try to include a little fat like salad dressing, olive oil, guacamole, nuts, or seeds at each meal.
Please note: Many young women don't get enough of all of the vitamins they need every day, even if they eat a balanced diet. Talk with your doctor about taking a multivitamin.
Polling for Antioxidants
An antioxidant is a molecule capable of slowing or preventing the oxidation of other molecules. Antioxidants can help prevent heart disease and certain cancers, as well as keep your eyes, mind, and immune system sharp.
Healthy Dorm Room Snacks
What happens if you get hungry while studying at night?
Granola barsOatmeal (packets)
Energy or protein bars
Trail mix
Popcorn(Air-popped is the healthiest.)
Nuts
Animal crackers
Tuna fish
Peanut butter (100% Peanuts)
Fresh fruit
Whole Grain Crackers
Pita bread
Soup
Cereal
If you have a fridge:
Cheese
Yogurt cups and smoothies
Baby carrots
Hummus
Water, flavored seltzer waters, or low fat milk
Photo Credit: Healthy Garden Salad with Fresh Vegetables in Bowl
Available at Allposters
What can you cook in your dorm?
Dorm Room Cooking
The following are a few quick easy recipes that can be cooked right in your dorm room. My friends and I all love them and they look so delicious that it's hard to believe that they could be good for you.
Photo Credit: Apple Crisp by Wellbred on Photobucket, Creative Commons
Photo Credit: Couscous by essbee on Photobucket, Creative Commons
Photo Credit: Strawberry Dessert by audaciouscatering on Photobucket, Creative Commons
Do you have any recipes to add to the list? Just add it at the bottom so that we all can easily be eating better.
Apple Crisp
Slice apples
Sprinkle on granola
Bake in Toaster Oven more...6 points
Couscous with chopped tomatoes and fresh mint leaves
Add 1 cup of boiling water to 1 cup of couscous.
Let more...5 points
Whole wheat quesadilla
Layer thinly sliced organic cheddar or swiss on a more...5 points
Oatmeal with Bananas and Maple Syrup
1/3 cup of oatmeal to 1 cup of water and microwave more...5 points
Elsevier India
Medical Books - Elsevier is a world-leading publisher more...1 point
How To Plant Herb Garden Tips
www.VeryEasyGardening.com knows about the importance more...0 points
Spaghetti in the Toaster Oven
Healthy College Food can be cooking while you study
Photo Credit: Spaghetti Squash with Tomato Sauce
by Witchywife on Photobucket, Creative Commons
Spaghetti Squash is very easy to cook in a toaster oven. Cut the squash in half lengthwise. Scoop out the seeds. Add a little water to the hole left by the seeds. Cover it with aluminum foil and bake for about an hour. This should give you time to study for your next class.
The squash is done when you can prick it easily with a fork. Use the fork to scrape the spaghetti strands onto your dish. Pour on some tomato sauce and sprinkle on a little Parmesan cheese and you would never know it's not really pasta.
Yum! Yum!
Tacos: Healthy Food in Your Dorm
Photo Credit: Bean Tacos
by bjz0819 on Photobucket, Creative Commons
Flour tortillas (Whole Wheat is best.)
can of beans (Bearitos)
salsa (Green Mountain Gringo Salsa)
lettuce, spinach, or arugula
cheese
left overs
Bake in the toster oven unitl the cheese is melted and the tortilla is slightly toasted.
Can You Eat Healthy Food at College?
What's for dinner?
Fetching blurbs now... please stand byCafeteria Slime
ScottiesRock says:
Great Ideas. I will have to print it out for my daughter next year! :)
Posted December 16, 2011
COUNTRYLUTHIER says:
Old ways die hard, but after this lens, I sense change on the wind!
Posted October 28, 2011
xbumper says:
I really don't understand either, so I will just stick with the one I have had and hasn't killed me yet :P
Posted August 20, 2011
Lea says:
fried beyond recognition
Posted February 09, 2011
djmanolo63 says:
Twisted Mac and Cheese-2 Chicken Breasts, Thick Spiral Noodles, and a creamy jalepeno, romano and garlic cheese sause...yuuuuumy!!!
Posted January 01, 2011
fatincollege says:
40 more pounds
Posted December 10, 2010
julia says:
chicken strips and cheese fries
Posted November 10, 2010
tookie <3 says:
a hamburger between two slices of pizza with cheese fries on the side!! milkshakes too!!!
Posted September 16, 2010
Chris says:
spaghetti with hot dogs and cubes of cheddar cheese with gravy and a side of bacon
Posted September 16, 2010
Alf says:
KFC double down but I was still hungry. So I bought a small deluxe pizza from the pizza hut next to it.
Posted September 11, 2010
Tiffany says:
raw tuna with zesty italian dressing and louisana hot sauce
Posted February 17, 2010
Denyse says:
fried chicken
Posted November 25, 2009
papawu says:
I'm in Ls Angeles at the moment, so I will more than likely have either Korean BBQ or a fully loaded Carne Asada burrito. A am a carnivorous creature. :)
Posted April 20, 2009
yourname says:
yum yum
Posted March 25, 2009
siggy says:
How about yummy instead of yum yum. :-P
Posted January 11, 2009
-------------- says:
>.> stop saying "yum yum" the more i hear that the more im convinced half of north america is "stupid stupid"
Posted July 09, 2008
Becca_Sanz says:
If I don't want to cook I just walk down to the co-op and get a vegan wrap. Yum, yum!
Posted March 07, 2008
Gourmet Vegan Pasta
Norrah says:
Yes
Posted January 01, 2012
TopToysForKids says:
OK, well, not vegetarian....I made my own food, grease free, but I was not a vegetarian. While I didn't eat cafeteria food (or 'slime') I did eat burgers and pizza on occasion, but mainly homemade hamburgers, and pizza on tortillas. :)
Posted December 14, 2011
nora says:
Quiche
Posted December 01, 2011
TheGourmetCoffeeGuy says:
Interesting lens and recommendations for healthy, convenient college eating.
Posted September 30, 2011
Home Chef says:
Go cooking your own food! Tastes better and good for you! Congrats guys!(and girls)!!!
Posted September 29, 2011
On-nom-nom says:
Oven cooked asparagus, corgette, mushrooms, tomato, pepper stuffed with (vegan)-butter-fried diced onion and pine nuts, small jacket potato and peanut-butter lentil burger. Eat vegan, be healthy, have more money for alcohol/substance of choice. Haaave fun!! :D
Posted June 01, 2011
Micah says:
Pasta
Posted November 14, 2010
sydhoo says:
fingerling potatoes with sweet sauce!
Posted October 24, 2010
Dormzy says:
food from www.dormzy.com
Posted September 07, 2010
Cara says:
HHmm ramen noodles it is :)
Posted February 18, 2010
me says:
heh heh heh....
Posted December 06, 2009
me says:
if we go to the cafeterea no one will find your body again
Posted December 06, 2009
Emma says:
ummm, sometimes. its too hard though especially when you dont want to eat a salad and a grilled chicken breast everyday.
Posted June 21, 2009
Graceonline says:
Wrap Brussels sprouts, asparagus tips, fresh wax beans or any other organic, locally grown, in-season vegetable in a foil pouch and heat for ten to fifteen minutes in your toaster oven. Remove and sprinkle with freshly ground Parmesan cheese (if you grate your own, it will keep for up to a week or two without refrigeration). Eat as is or serve over the vegan pasta. Healthy for you, good for the local farmers, and good for the planet. What's not to love?
Posted March 06, 2008
frontiermike says:
I got to say that I find nothing wrong with eggs. However, I did eat a strictly vegetarian diet for about three weeks once, and found that I learned to really enjoy vegetables. I probably won't ever be a full vegetarian, but It was still a great experience.
Posted February 25, 2008
Music-Resource says:
I just had some vegan pasta the night before last. MMMM, good.
Posted February 15, 2008
DianeStafford says:
Vegan Pasta wins for me. Thanks for the virtual smoothie.
Posted February 14, 2008
Eevee says:
Cafeteria Slime is tempting but I'll go for the Vegan Pasta. Maybe I'll make a smoothy to go along with it.
Posted February 13, 2008
Let's Chat about Healthy College Food
Check out my Facebook and Go Activism sites
Or check out my page and blog at Go Activism This space is for the promotion of Vegetarianism. It is a place to swap recipes and ideas.
2/12/08 How can I become even more liberal and start promoting vegetarianism?
2/20/08 Trying to do my part, Localvore - 'think globally, act locally'
What is localvore?
Locavore by Preshrunk
on Photobucket
Localvore is a movement that challenges its participants to eat all local foods (local meaning grown or produced within a 100 mile radius.) Writer and professor Bill Mckibben ate local for 7 months while living in Vermont and really brought the message of this national movement home.
Now the question is, why localvore? Well, in a world with quickly diminishing resources it is becoming vital that we try to conserve by eating food that is grown or produced close to home, therefore decreasing cost, time and energy in the transit process from the grower/producer to the stores. Also, buying local keeps dollars spent local and enhances profits for our neighbors who are producing the food. And in this the era of mass production of food by large corporations and factory farms from faraway places, there are many who just feel better knowing where there food has come from.
College Dorm Cookbooks for Eating Healthy
Watch What You Eat
Vegan Tote
Carry your groceries home from the Co-op in this cool Vegan Tote. By using this recyclable bag you will eliminate a source of pollution (plastic bags) and promote healthy eating habits at the same time.
Vegan Tote Bag
Price: 
Vitamin Supplements
Cooking College Food
You probably won't have much space in your dorm so I suggest that you check out the 3 in 1 Breakfast Maker. It is a very versatile kitchen appliance.
Healthy Food Lenses
How are you planning to stay healthy for the next four years?
This lens is part of a community service project to promote healthy eating in colleges. Please pass it on to any college students that you know and email me with suggestions. Thank you all for all the wonderful responses so far.
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KjRocker
Feb 14, 2012 @ 11:50 am | delete
- great share specially in ti,e when people are having problems like weight gain this lens is a great help for college students to avoid weight problems :)
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themanistheonlyman
Jan 26, 2012 @ 2:00 am | delete
- Great ideas!
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Katie
Jan 23, 2012 @ 10:13 pm | delete
- Heads up... No dorm will ever let you have a toaster oven or coffee pot or anything with a hot pot. They don't even let you have poster larger than a 3 ft by 3 ft. Makes most this article useless when talking about dorm life
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Ed
Jan 26, 2012 @ 5:59 pm | delete
- Not true. I live in a dorm and have a coffee pot.
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meashman
Jan 21, 2012 @ 11:20 pm | delete
- Most people don't realize you can eat healthy, even on a budget.
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cffutah
Jan 20, 2012 @ 4:01 pm | delete
- gotta focus on exercise so I can somewhat eat what I want.
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Hayley
Jan 18, 2012 @ 4:18 pm | delete
- While I'm only in the dorms for my first year in college, finding healthy foods has been struggle. I've found that keeping spinach or salad bags in my mini fridge and some good dressing has been wonderful for a healthy salad. I'll also throw in sliced fruit from the dining hall or some nuts that I bought. I also keep bread, 100% peanut butter, hummus, yogurt and oatmeal on hand. By keeping a food journal too I've been able to track what all is in the food I eat. It's amazing how fatty and heavily salted food on campus can be.
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jimmyworldstar
Jan 15, 2012 @ 1:31 pm | delete
- It's not impossible to eat healthy in college. The food in the cafeteria tends to not be the most nutritious but if you eat a healthy salad (without loads of cheese, meat, or dressing full of fat), something simple like pasta with sauce, and fruits, you'll be well off. It's important to find time to cook a good meal and doing it in bulk will really help save time too.
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Inkhand
Dec 31, 2011 @ 8:19 am | delete
- It's hard to eat healthy when you are so stressed out about assignments and exams, but I will try to eat more healthy food this year.
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TopToysForKids
Dec 14, 2011 @ 1:26 pm | delete
- Great lens, with great ideas! :)
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Mamaboo
Nov 8, 2011 @ 12:39 pm | delete
- I'd like to just stay healthy for the next day. It's something new I'm working towards and 4 years is way to hard at this point!
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fit2gomeal
Oct 23, 2011 @ 10:53 pm | delete
- Let's face it, every one of us is dying to have the size, shape, proportions, or fitness that we want to have. Miami Food Delivery will help you get the body you want! http://www.fit2goblog.com/reviews-about-miami-food-delivery-its-benefits/
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fit2gomeal
Oct 23, 2011 @ 10:52 pm | delete
- Let's face it, every one of us is dying to have that size, shape, proportions, or fitness that we want to have. Miami Food Delivery will help you get the body you want!
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fit2gomeal
Oct 23, 2011 @ 10:51 pm | delete
- Let's face it, every one of us is dying to have the size, shape, proportions, or fitness that we want to have. Miami Food Delivery will help you get the body you want!
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bloomingrose
Oct 22, 2011 @ 1:53 pm | delete
- I am showing this lens to my college aged son. He is all on board with eating healthy but doesn't know how to do it cheaply.
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degreesonline
Oct 20, 2011 @ 3:03 pm | delete
- I love this lens! You have really put together some great info. This is a good resource, especially for those new to college. It's too easy to just order pizza.
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pupster132
Oct 19, 2011 @ 7:05 pm | delete
- Wow great lens! I'll definitely pass it on.
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jeremiahjpwalton
Oct 18, 2011 @ 1:21 pm | delete
- great for my small budget
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Bluemoongoddess
Oct 7, 2011 @ 2:18 am | delete
- Very good ideas for healthy food on a small budget
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studyaids
Sep 9, 2011 @ 12:57 pm | delete
- A very good lens indeed
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anilsaini
Aug 27, 2011 @ 6:10 am | delete
- This is my new lens hope you will like it : http://www.squidoo.com/day-after-tomorrow
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anilsaini
Aug 27, 2011 @ 6:10 am | delete
- nice yummy lens
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xbumper Aug 20, 2011 @ 2:04 pm | delete
- I want to say thank you for this lens. It give a lot of tips and clear direction on how to eat healthy while off at school. I know in my fist year, I couldn't find anything healthy to eat. It takes creativity for sure.
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sandyspider
Aug 10, 2011 @ 9:15 am | delete
- Nice lens to eat healthy while in college. Angel Blessings! Please add your lens on the Not Zazzle Lens plexo on http://www.squidoo.com/august-2011-zazzle-sales-and-blessings
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conanedo
Jul 18, 2011 @ 9:57 am | delete
- i always want to be a vegan but my family always cook meat, and i couldn't hold that temptation. Any idea?
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http://keripik-setan.blogspot.com/
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howtoburnbellyfat
Jul 15, 2011 @ 9:05 pm | delete
- College students should read this lens. This is a healthy diet solution for young students, keeps the body healthy and mind alert. Which is essential for a student... However, this is really good for everyone, young and old.
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LubosLabik
Jul 15, 2011 @ 4:03 am | delete
- Good idea for students and those on the go. We should try to eat more vegetables in stead of meat.
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QuinnWolf
Jul 3, 2011 @ 6:32 pm | delete
- When I was in college, all we ever ate were grilled cheese sandwiches made with an iron and a healthy diet of Ramen noodles. Great lens.
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DailySkin
Jun 28, 2011 @ 6:02 am | delete
- eating healthy food is really cool. great lens!
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howtoburnbellyfat
Jul 15, 2011 @ 9:03 pm | delete
- Eating healthy indeed is getting a healthy body and mind :)
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Marcus D Miller
Jun 19, 2011 @ 10:34 am | delete
- Great stuff!! I like your lens; it’s very informative and engaging. I’m also building a site Drinking how much is too much which is really useful for drinkers.
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akumar46
May 24, 2011 @ 12:30 pm | delete
- Great lens on healthy eating in colleges....thanks for sharing.
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Tolovaj
May 13, 2011 @ 7:20 am | delete
- Thanks for some great tips. All the best!
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FitnessTom
May 11, 2011 @ 9:53 pm | delete
- Very helpful lense, especially since school serve horrible food (in terms of weight & health)
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lilyofthevalley Apr 27, 2011 @ 10:51 pm | delete
- I'm headed to college in the fall and I'll definitely be using some of your suggestions. I also plan to join a fun exercise club, like yoga or zumba. We'll see!
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Dom
Apr 26, 2011 @ 6:19 am | delete
- Love the Are Humans Carnivores? video. Yes, I'm planning to stay healthy as much as possible. I hope I can. Nice lens by the way! cheese shop
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Gregory T. Fraser
Apr 25, 2011 @ 11:19 am | delete
- Avoiding the "freshman 15" by having a healthy diet during the college years is so important, especially for active college students who are pursuing a DePuy Pinnacle Lawsuit due to side effects from metal toxicity, such as depression leading to weight gain, caused by defective metal-on-metal hip replacements. Thanks!
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Mar 9, 2011 @ 11:31 am | delete
- I am planning to go to college and i am planning to lose weight, i hope this work because i do not want to be the victim of freshmen 15.
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Feb 24, 2011 @ 9:15 pm | delete
- greats lens for college students!
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mbmusgrove
Feb 22, 2011 @ 10:55 am | delete
- Excellent Lens! Too bad all college student don't have to read it.
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RealKidsPhotographer
Feb 15, 2011 @ 8:16 am | delete
- Our son is addicted to coffee so we got him a Keurig single cup coffee brewers for his dorm room along with a mini refrigerator because he loves all of the fruit I raise in our garden.
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greenkat
Feb 12, 2011 @ 9:45 pm | delete
- Great Lens - gonna tell my daughter about it!
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janjanpost
Jan 20, 2011 @ 1:22 pm | delete
- Interesting lens..lots of info taken..thanks...
Zimmer Hip Recall
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AWildDog
Jan 12, 2011 @ 6:49 pm | delete
- Great lens, some great tips and ideas in this.
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Philippians468
Jan 10, 2011 @ 8:54 pm | delete
- thanks for the lovely lens! im a healthyvore! cheers
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Bostonke
Jan 8, 2011 @ 2:49 pm | delete
- Great lens! Very creative tips!
http://www.squidoo.com/how-to-get-healthy-in-30-days
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mantasticman Dec 29, 2010 @ 8:01 pm | delete
- great idea for a lens! Its hard to find good food to eat as a college kid! this gives me some good ideas =) thx
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Glenn619
Dec 20, 2010 @ 5:27 am | delete
- sorry forgot to leave my lens address http://www.squidoo.com/online-nutrition-education
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Glenn619
Dec 20, 2010 @ 5:25 am | delete
- Hey i like your lens as i am a person who is always keen in promoting the importance of nutrition, i am happy to read a really informative lens on nutrition.
Do check out my lens as well referring to online nutrition education.
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MoonandMagic Dec 9, 2010 @ 5:27 am | delete
- Great lens, students need to eat better! cheers
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Some of the proceeds from this lens go to Oxfam
Help the rest of the world Eat Healthy too!
Oxfam America is a non-profit organization that works to end
global poverty through saving lives, strengthening communities, and
campaigning for change. We are an affiliate of Oxfam International.
Handmade Quilt for College
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This GoodVeg page written by
Becca_Sanz
Hello Fellow Activists,
I started Squidooing to promote Healthy Eating on College Campuses! Bite the apple...
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