Q: Should all food be washed?A: • Whether it is organic or conventionally grown, always wash fruits and vegetables in cool tap water to remove dirt and bacteria that may be present on the surface.• Raw meat should never be washed. Rinsing raw meat in the sink can cause harmful bacteria such as salmonella to spread. The only way to kill foodborne pathogens is to cook food to the appropriate internal temperatures.

Q: What foods should I avoid if I have a compromised immune system?A: Food poisoning can a�ect anyone but if your immune system is weakened due to an illness or health condition, you are at increased risk to contract a foodborne illness. Here’s a quick checklist of foods to avoid if you are vulnerable to foodborne illness:

• Raw or undercooked eggs• Unpasteurized milk, cheeses or juice• Raw or smoked fish • Raw sprouts including bean and alfalfa sprouts

Q: How should kitchen sponges be cared for? A: Kitchen sponges are great for washing dishes and wiping up spills but because they are highly absorbent, they can also pick up foodborne pathogens. Practice these four tips for kitchen sponge safety:

• Clean sponges daily in the dishwasher with a drying cycle or toss in the washer and dryer.

• Replace sponges immediately once they start to smell. • Keep sponges stored in a clean, dry location. • Sponges should not be used to wipe up meat juices as this can spread foodborne pathogens. Instead use a paper towel or disinfectant wipe.

Feature Food: CarrotsThere are over 100 species of carrots and although they come in a variety of colors like purple and white, the orange variety is the most well-known and eaten throughout the world. This root vegetable can be used in both savory and sweet applications. They are available year-round, making them an all-season vegetable.

A monthly nutrition and wellness newsletter brought to you by University Housing and Dining.

Cook Wise.Eat Wise.Live Wise.

Immune System HealthAlthough you cannot “boost” your immune system since it is always working, there are general things you can do to strength-en it. Regularly eating balanced meals, engaging in physical activity, getting adequate sleep and using good stress relief techniques to unwind are all great practices to keep your body healthy. In terms of nutrition, there are key nutrients that makes your immune system extra happy!

Protein• An essential nutrient that serves as one of the building blocks of body tissue, making it vital for �ghting viral and bacterial infections.• Sources: Legumes, nuts and seeds, whole grains, lean meats and poultry, seafood, eggs and dairy foods.

Vitamin C• An antioxidant that works to help keep in�ammation at bay.• Sources: Citrus fruits, red and green peppers, and cruciferous vegetables such as broccoli and brussels sprouts.

Masumi is a senior nutrition major at UT Austin and a future registered dietitian to-be. Here are Masumi’s top four healthy habits that she incorporates into her daily routine:

1. Keep ready-to-eat foods in the fridge for when you start to feel snacky. “I usually keep boiled eggs, cut fruit, nuts, yogurt and granola bars stocked at all times. These items are great to have on hand for when I get busy and am on the run.”

2. Include a fruit or vegetable at every meal. “I aim to include one serving of fruit or vegetable at every meal. Setting small, achievable goals is the key to making positive change. This could look like eating a tangerine with breakfast,

What’s the Tea?

Carrot GingerVinaigrette

Ingredients• 1 inch of fresh ginger, peeled• 1 small carrot, peeled• ¼ cup extra virgin olive oil • ¼ cup rice wine vinegar

Instructions1. Wash, peel and rough chop the ginger and carrot. 2. Combine all of the ingredients in a blender and blend until smooth. Adjust seasoning to your taste and keep refrigerated for 2-4 days in an airtight container.

Nutrition facts: 98 calories, 5 grams fat, 5 grams carbohydrates

Dietitian’sDish

Vitamin D• Helps regulate immune reactions and works to reduce in�ammation.• Known as the “sunshine vitamin”, it can be obtained from sun exposure as well as from food. Just 15 minutes of sunshine can get you enough vitamin D for the entire day! • Sources: Fatty �sh such as salmon and tuna, cheese, eggs, mushrooms and forti�ed foods such as milk, orange juice and cereals.

Vitamin E• Another antioxidant powerhouse that protects cells from damage and supports immune functions. • Sources: Vegetable oils, nuts, seeds, dark green leafy vegetables, pumpkin, asparagus, mango and avocado.

Zinc• An essential mineral that plays a role in the creation of cells and wound healing. • Sources: Forti�ed cereals, seafood and red meat.

Ask the Expert

steaming some broccoli as a side with lunch or just adding mushrooms into pasta for dinner.”

3. Try to go to bed and wake up around the same time each day. “I don’t always get the full eight hours of sleep each day, but I do try to go to bed and wake up around the same time. This keeps me on a consistent schedule so that I know I have enough time to take care of myself rather than rush to do things and end up eating at weird times.”

4. Have a system in place for stress relief.“My roommate’s cat is always down for cuddles, which is my recent go-to when I am feeling anxious. I also implement Cognitive Behavioral Therapy techniques to change my perspective on things so that I am in a headspace where I can take small steps toward resolving an issue. In addition, I regularly talk to friends and family so that I can stay connected even when I don’t see them in person. We are really into Among Us right now!”

Nourishing Noms

SelectionSelect carrots that are smooth and �rm with a dark orange color. Avoid soft, wilted and split carrots.

StorageCarrots will stay fresh for up to two weeks in the refrigerator.

Fun Facts• Carrots were �rst grown to be used as medicine, not food. • Carrots are the second most popular vegetable in the world, after potatoes.

Health Benefits• Often coined as the “vision food”, carrots contain an abundant amount of beta-carotene, a compound your body converts to vitamin A, which keeps your eyes healthy. • Carrots are made up of almost 88% water and high in �ber, two nutrients needed to keep you regular.

Submit your nutrition-related questions to dietitian@austin.utexas.edu and our experts may answer you in a future edition.

Have a tasty recipe to share? Submit your recipe to dietitian@austin.utexas.edu for a chance to get featured in our next edition.

This simple yet versatile blender recipe is delicious over abed of greens, noodle bowl or even as a meat marinade.Yield: approximately 1 cup Serving size: 2 tbsp

October 2020

Guest FeatureMeet Masumi Yoshimoto

• 1 ½ tsp lime juice • 1 ½ tbsp honey • ¼ tsp salt