Learn how to make the best food choices to support your lifestyle!
Our Registered Dietitian (RD) is available to provide one-on-one nutrition counseling for students covered under the USC Health Insurance Fee. The RD can help tailor your diet to meet your personal health needs, reduce your risk factors for illness and achieve a healthier lifestyle!
The Dietitian is available to help you with:
- Weight management
- Best diet strategies for digestive issues
- Management of diabetes, high cholesterol and high blood pressure
- Finding your way with food allergies
- Support for disordered eating
- Healthy cooking and food preparation
- Transitioning to a new diet
- Healthy eating on a budget
- Maximizing your workout with smart food choices
- General nutrition information
Wednesday: 4:30 – 6:30 pm
Thursday: 4:30 – 6:30 pm
Friday: 11:00 am – 5:00 pm
During the first session, the RD will discuss nutrition recommendations with you and help you develop an individualized plan to meet your food related goals. After the initial appointment, you are eligible to schedule follow-up appointments.
As part of the clinical nutrition assessment, you will be checked in by our support staff to take a current height and weight. If you do not wish to provide this information, please let our support staff know when they call you in to the clinical area.
You can make appointments with the RD online via MySHR or by calling (323) 442-5631. You do not a referral from a physician to schedule an appointment
A healthy-foods workshop brought to you by the ECSHC RD, Crystal Kwan. Crystal will demonstrate weight management strategies, healthy choices for on-the-go lifestyles, portion control, healthy cooking, and food preparation, and healthy eating on a budget.
Check out the featured recipes!
- Whole grain cracker
- Hummus (any flavor)
To do: Use a vegetable peeler to make long strands with your carrot and cucumber. Spread the hummus on the crackers, then top with the carrots and cucumber.
Variations: Top the whole grain crackers with:
Apple & nut butter; Avocado & mozzarella
Dates & goat cheese; Tomato & feta
Pineapple & cottage cheese; Strawberries & cream cheese
- 1 cup Unsweetened Almondmilk
- ½ cup quinoa, uncooked
- 1 teaspoon cinnamon
- ½ teaspoon vanilla
- ½ Tablespoon chia seeds (or ground flax seed)
- Rinse quinoa and drain.
- Place almondmilk and quinoa into a small sauce pan and bring to a boil.
- Add cinnamon and vanilla.
- Reduce to a simmer and cook about 15 minutes, or until all liquid is absorbed. Stir often.
- When ready to eat, place a portion of the quinoa into a bowl, drizzle with honey or agave necter and top with chia seeds, or fruit.
- 1 cup dry quick quaker oats
- 1/3 cup dried tart cherries
- 4 oz peanut butter 100% Natural
- 3 tbsp honey squeeable
- 1 tsp vanilla extract
To do: Mix the ingredients together in a bowl. Spread mixture in a pan. Refrigerate for 2 hours. Slice and enjoy! Return uneaten bars to fridge for storage.
Variations: Add in a tbsp. of flax seed, chia seeds, or nuts
- 1 can black beans, rinsed and drained
- 1 can cooked corn
- 1 medium tomato, chopped
- 1/3 cup red onion, chopped
- 1 1/2 – 2 lemon or lime juice
- 1 tbsp olive oil
- 2 tbsp fresh minced
- salt and fresh pepper to taste
- Optional: avocado or jalapeño
To do: In a large bowl, combine beans, corn, tomato, onion, cilantro, salt and pepper, jalapeño (optional). Squeeze fresh lemon/lime juice to taste and stir in olive oil. Marinate in the refrigerator 30 minutes.
Variations: Add avocado just before serving. Serve with cooked quinoa for a balanced salad.
- 1/4 cup oil (olive or canola)
- 4 medium yellow onions, finely chopped (about 4 cups)
- 1 large clove garlic, minced
- 1 tablespoon Worcestershire Sauce
- 2 cups plain Greek-style yogurt (either no-, low-, or full-fat)
- Freshly ground black pepper
- 1 teaspoon salt or to taste
- Add the oil and onions along with a big pinch of salt to a large sauté pan. Cook over medium heat, stirring frequently, until onions caramelize into a deep brown color. Add water as needed to prevent burning. This may take 15 minutes or more.
- When the onions are done, add the minced garlic and stir for several seconds until you can smell the garlic.
- Turn off the heat and stir in the Worcestershire sauce.
- In a bowl, mix the cooled onions and the yogurt until blended. Stir in several turns of freshly ground black pepper. Taste for salt.
- This dip can be made a day in advance, kept well-covered in the refrigerator.
Variations: Serve with fresh raw vegetables, or whole grain crackers. Use as a spread in sandwiches or wraps.
- 2 cans chickpeas (garbanzo beans)
- 2 tablespoons olive oil
- Your choice of seasonings (see suggestions)
- Preheat oven to 375 degrees. Prep your baking sheet by covering with parchment paper.
- Drain and rinse the beans. Place them on a towel to dry until most of the excess moisture is absorbed.
- Spread dry chickpeas on baking sheet. Roast the chickpeas in the oven for 45-60 minutes or until the beans are crunchy throughout (Chickpeas will be crunchy throughout when done).
- Immediately (while beans are still hot), toss with olive oil and seasonings. Serve hot or at room temperature.
- Store in an airtight container for up to 4 days.
- Enjoy as a snack by itself
- Toss into salads or on top of soups for added crunch
- Combine with nuts and dried fruit for a savory trail mix
- Sesame Soy- 1 teaspoon sesame oil, 1 teaspoon garlic powder, 1/2 teaspoon sea salt, 1 tablespoon sesame seeds
- Honey Cinnamon- 1 teaspoon cinnamon, a pinch nutmeg, 1/4 teaspoon sea salt, 2 tablespoons honey (put back in oven for 10-15 mins to carmelize)
- Garlic Parmesan- 1/4 cup grated parmesan cheese, 1 teaspoon garlic powder or 2 cloves fresh minced garlic, 1/4 teaspoon fresh cracked pepper, 1/2 teaspoon sea salt
- Smoky Spice Blend- 1/2 teaspoon ancho chile powder, 1/2 teaspoon smoked paprika, 1/2 teaspoon garlic powder, 1/2 teaspoon cumin, 1/4 teaspoon fresh cracked pepper, 1/2 teaspoon sea salt, pinch cayenne
Recipe: Courtesy of www.modernparentsmessykids.com
- 1 can shredded chicken
- 1 avocado
- ½ tsp garlic powder
- 2 tsp lemon or lime juice
- 1 tsp fresh cilantro
- ¼ cup mayo
- ¼ cup plain Greek Yogurt
- Salt and pepper to taste
- Mix all ingredients in a large bowl. Cover and refrigerate for at least 20-30 minutes.
- Serve with whole grain crackers, on top of cucumber slices, in a pita or eat as is!
- 2 rice cakes cakes (plain, unsalted)
- 2 tbsp low-fat ricotta cheese
- 1 tbsp chia seeds
- 2 large strawberries, sliced
- Spread ricotta onto the rice cakes.
- Sprinkle chia seeds over ricotta cheese.
- Place sliced strawberries over ricotta.
- Optional: add 1 tbsp honey or agave nectar for sweetness