Download a guide for making smart food choices

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®2007 ARAMARK, All rights reserved.
®2007 ARAMARK, All rights reserved.
Eating Healthy on Campus
With so many choices on campus it may get confusing when
you are trying to eat healthy. Lucky for you, finding healthy
things to eat is easy. There are plenty of nutritious choices
on campus. Of course, just like anywhere else, you will also
be faced with some unhealthy choices. However, it is up to
you to make sure you aren’t going overboard and get into a
pattern of making unhealthy choices on a daily basis.
This guide is to help steer you towards healthier options on
campus so you can still enjoy all foods in moderation.
Basic Tips
Eating healthy doesn’t mean “all or nothing”. Combine healthier options with
something you enjoy or try eating smaller portions of your favorite foods.
Sharing fun treats with a friend is a great way to cut back.
Remember one meal is not going to define whether you eat healthy or not.
Indulging in a milkshake and fries every once in a while is not going to ruin
your diet or your health. Instead, look at your daily habits and see where you
need to make small changes.
You can really cut calories by watching what you drink. Every 12 oz soda or
sweetened beverage has the equivalence of about 10 teaspoons of sugar.
Even juice, sports drinks and specialty sweet teas can be full of sugar and
empty calories. Choose sugar-free drinks, unsweetened teas and coffee, or
bottled water with meals to decrease your sugar intake.
Starting a meal with a salad or soup is a great way to increase your vegetable
intake and can help you control your portion size of other items.
Advice
If you have nutrition questions or would like additional guidance
in choosing balanced meals, you can meet with a Student Health
Dietitian; call Student Healthcare Center at 392-1161 to make an
appointment or ask the Dietitian
Hannah Stahmer at [email protected]
Sauces, desserts, full-fat salad dressings and sides such as french fries are the
usual culprits for calorie overload. Enjoy sauces and dressings on the side and
try dipping your fork in the dressing instead of pouring it over your meal.
Try to have at least one serving of fruit or vegetable at every meal. You can
increase your vegetables by having a side salad or cup of vegetable-based
soup with your meal. Most of the convenience stores on campus offer fresh
fruit. Carry some fruit in your backpack to round out your meal.
Even ‘not so healthy’ foods can be enjoyed every once in a while, and
sometimes the most satisfying meals are the ones where you allow yourself
something just because it tastes good.
Eating healthy means more than just looking at the calories and fat in a
meal. Pay attention to foods that may be good sources of calcium and iron,
and look for ways to increase your intake of fruits and vegetables to boost
your antioxidant intake.
Being too restrictive with your eating can be dangerous. Restricting or only
eating certain foods can lead to disordered eating patterns that are hard to
break.
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Arredondo Cafe
Reitz Union 4th Floor
With any buffet-style restaurant, it’s all
about portion control.
Try to fill your plate with vegetables and
salad and then choose smaller portions of
protein and grains.
Try drizzling a small amount of dressing on
your salad and eat your salad first before
going back through the line.
Enjoying a cup of soup with your meal may
help you to feel satisfied sooner so you may
eat less at the buffet. Choose soups with
a broth or tomato base, and have smaller
portions of cream-based soups.
Split dessert choices with your friends and
choose unsweetened tea or bottled water
with your meal
Burger King
Reitz Union 1st Floor
Suggested Menu Items
• Tendergrill Garden Salad
• Grilled Chicken Sandwich
• BK Veggie Burger
• Plain Hamburger or Cheeseburger
• The Whopper Jr.
(minus extra cheese or mayonnaise)
TIPS
Side orders can up your fat and calories
quickly, so limit your portions of these foods.
Choose the light Italian or fat-free Ranch
dressing for your salad.
Breakfast Tip: The breakfast sandwiches
are a good source of protein. As with most
fast food, it is the sides and drinks that add
the calories quickly.
Boar’s Head Deli
Click for Burger King Nutrition and Allergen
Information
As with any deli sandwich it
is all about what you put on
your sandwich that makes a
difference.
Camellia Court Café
Little Hall Express, Graham Oasis,
Load your sandwich with vegetables and
use mayonnaise and dressings sparingly.
If you are watching your fat and calories,
avoid adding extra meat or bacon to your
sandwich.
Choose baked chips as an option and try
sugar-free soda, unsweetened tea or bottled
water with your meal.
Harn Museum of Art
This café located in the Harn Museum of
Art offers beautiful salads and sandwiches
packed with vegetables, nuts and fruit.
Ask for your dressing on the side and choose
your sides and sandwich toppings carefully.
Convenience Stores
Beaty Market, P.O.D. Market at Reitz
Union, The Hub and Rawlings Plaza,
Graham Oasis, Little Hall Express,
Chomp & Go at Pugh and Hough Halls
Try the vegan and vegetarian sandwich
options plus fruit bowls, salads, hummus,
sushi and healthy frozen entrees.
Get your calcium from lowfat milk, soy milk,
smoothies and yogurt choices.
Coffee Tips
Here are some tips to use at the various
coffee spots around campus.
Ask for low fat or nonfat milk instead of
whole or 2% milk in beverages.
Chick-fil-A
The Hub & Sun Terrace Cafe
Suggested Menu Items
• Chargrilled Chicken Sandwich
• Salads
• Chargrilled Chicken Cool Wrap
• Fruit Cup
• Side Salad
TIPS
The best options for sauces and dressings
are BBQ Sauce, Buffalo Sauce and Fat Free
Honey Mustard. Use these options and the
others as a special treat.
Drink bottled water or sugar-free drinks with
your meal.
Click for Chick-fil-A Nutrition
When ordering blended drinks, ask the
barista about options for fewer calories
and less sugar such as using sugar-free
flavorings and nonfat milk.
Lattes and other coffee drinks made with
milk or soy milk can be an excellent source
of calcium.
Hold the whipped cream and you can save
at least 70 calories.
Breakfast tip: At Starbucks Coffee®, try
the oatmeal for a high fiber nutritious
alternative.
This is a good place to share one of the
delicious desserts.
Ask about the soup du jour that can be a
healthy addition to your meal.
Click for Boar’s Head Deli Nutrition Information
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Croutons Hand-Crafted Salads
Reitz Union 1st Floor
You can’t go wrong with any of the
salads at Croutons. This is the place to
go to get your veggies!
Freshens
Reitz Union, Little Hall Express &
South West Recreation Center
Yogurt-based smoothies are a great way to
boost your intake of calcium and fruit.
Pile on as many vegetables as you can and
use dressings and cheese sparingly.
Check out the nutrition fact information
located at the counter.
If you like a lot of dressing on your salad,
low fat and fat-free dressings are always
available.
When choosing frozen yogurt, choose a
small size and pick fruit for toppings instead
of candy. With any frozen dessert, portion
control is very important.
If you’ve never tried tempeh before, order
the Tempting Tempeh salad for a delicious
protein rich meatless meal.
Nuts and seeds are good sources of protein
and minerals.
If you order the large salad you may have
enough left over to enjoy with your next
meal.
Einstein Bros. Bagels
The Hub, Sun Terrace Cafe, &
Veterinary Medicine
Suggested Menu Items
• Activia® Fruit Parfait
• Bagel Thin Sandwiches
• Chicken Noodle Soup
• Turkey Chili
TIPS
The new Bagel Thins are a great option if
you are trying to cut back on your servings
of starches.
Ask for a smaller amount of cream cheese or
other topping or ask for it on the side so you
can control how much you use.
Try one of the healthy salads and ask for one
of the lower fat dressings.
Try egg whites on your breakfast sandwich.
Click for Einstein Bros. Nutrition Information
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The higher protein smoothies also contain
added sugar which contributes significantly
to the calorie content.
Try the Mango Beach, Peach Breeze or the
Strawberry Oasis that have no added sugar
for a low calorie treat.
Click for Freshens Nutrition Information
Gator Corner Dining
Center and the Fresh Food
Company
The best thing about the dining halls is
you can have it your way! You can ask
for ‘just a taste’ of something instead of
getting too much.
Ask your server to adjust portions, leave off a
sauce or add more vegetables or less rice to
your plate.
Add color to your meal. Fill your plate with
vegetables and salad before choosing a
meat and side.
The salad bar offers a variety of crunchy
nutritious vegetables. Use the lower fat
dressings or balsamic vinegar on your
salad. Add some protein to your salad from
another entrée or the deli area. The salad
bars also have legumes (beans), seeds and
nuts that add protein to your salad.
If you are having a higher fat entrée, pair it with
some salad and fruit to balance the calories.
If you choose pizza, try eating one piece and
have a big salad with it.
Try something new- Variety helps you meet all
your nutrition needs and makes going to the
dining hall fun. If you eat the same foods every
day you may be missing out on a few essential
nutrients.
Graham Grill
Graham Oasis
Suggested Menu Items
• Grilled Chicken Sandwich
• Boca Burger
• Hamburger (small)
TIPS
Check out the Vegan Station. You may
surprised at how delicious going ‘meatless’ can
be.
Just watch what you add to your sandwich.
Choose more whole grains such as bran cereals,
unsweetened cereals, oatmeal, brown rice, and
whole grain breads. Stay away from the sugary
cereals and try an unsweetened cereal instead.
Breakfast Tip: For breakfast ask for
your egg & cheese on a bagel instead of a
croissant.
At Gator Corner try an egg white omelet and
add some vegetables to it.
Fish is an excellent source of heart healthy,
brain healthy fats we can’t get anywhere else.
Do your heart some good and try one of the
delicious fish dishes. The choices offered are low
in mercury so enjoy fish two times a week for
health benefits.
Be sensible about dessert. Each cookie or scoop
of ice cream adds up. Save treats for special
days and choose only your favorites so that you
really enjoy them. Eat an apple, orange or other
fruit for dessert or split a cookie with a friend.
Watch what you drink. Cut down on simple
sugars by drinking more water, milk (fat-free or
soy). Dilute juice with water. Each 12 oz serving
of soda, fruit drink or juice has the equivalent
of about 10 teaspoons of sugar, so choose your
beverages carefully.
Check out the Dining Halls on Monday’s for an
added selection of meatless options.
Share a side order like french fries, onion
rings or tater tots with a friend.
Home Zone
Reitz Union 1st Floor
This is the spot to get your “comfort
food’.” Be watchful of the higher calorie
choices like macaroni and cheese.
The lean turkey is always an excellent high
protein choice.
Choose vegetables for your sides to help
meet your vegetable quota for the day.
It’s easy to go overboard on starches here,
so choose between the roll, corn bread or
starchy side item.
Jamba Juice
Turlington Plaza
Choose a smaller size and check out the
Jamba Light options to save calories.
If you want a smoothie to go with your
California Flatbread, consider getting a
smaller smoothie and save half the flatbread
for later.
Breakfast Tip: The oatmeal is a great heart
healthy breakfast choice.
Click for Jamba Juice Nutrition Information
(Gator Corner & Fresh Food cont.)
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KFC Express
Panda Express
Pollo Tropical
Suggested Menu Items
Suggested Menu Items
Suggested Menu Items
Little Hall Express
• Tender Roast Chicken
• Oven Roasted Twister Wrap
Tips
Leave the mayo off your sandwich and limit
the amount of KFC sauce and you can make
any sandwich healthier.
Breakfast Tip: The Egg and Cheese biscuit
is a protein packed meal.
Reitz Union 1st Floor
• Mushroom Chicken
• Broccoli Beef
• Mixed Vegetables
• String Bean Chicken Breast
• String Bean Tofu
• Spring Rolls
Tips
Click for KFC Express Nutrition Information
There are lots of healthy choices here and
if you choose wisely you can get a hefty
serving of vegetables.
Moe’s Southwest Grill
Look for the WOK Smart logo on the entrees
for choices that are 250 calories or less.
Racquet Club Dining Center
Moe’s has some really healthy food if you
pay attention to the servings and can resist
the tortilla chips (or better yet, share your
chips with the next table and make a new
friend!)
Moe’s has 5 great vegetarian choices. Stuff
your burrito with vegetables and go easy on
the rice and cheese.
Try a meal without the tortilla and you’ll get
protein and vegetables and be able to enjoy
the rice and cheese.
Adding black or pinto beans to your meal
will boost your fiber and protein intake.
Load up on the pico de gallo (it adds to your
vegetable intake!) and go easy on the queso,
cheese, and guacamole.
Click for Moe’s Southwest Grill Nutrition
Information
Portion control is key when you are choosing
Asian food. While the entrees may be packed
with vegetables, they may also contain
excess sugar and fat.
Look out for anything that is battered and
fried such as the sweet and sour chicken,
and egg rolls. If the entrée is described as
“crispy” it is most likely fried.
Order a side of mixed vegetables to get an
extra serving of vegetables.
Tip: The website has a nifty calculator where
you can figure out how many calories are in
your favorite meals.
Reitz Union 1st Floor
• Boneless Chicken Breast
• 1/4 Chicken
• TropiChops: Chicken with Yellow Rice,
Veggie with Yellow Rice, or Roast Pork
with Yellow Rice Regular Size
• Balsamic Tomatoes
• Caribbean Chicken Soup
Salad Creations
Health Science Center
We create chopped salads that not only
taste great, but will make you feel good with
every flavorful bite. These salads have been
recognized by the HealthyDiningFinder.com
as healthy choices in fast food dining:
Balsamic Orange & Blue, Greekalicious,
Caesar, Chinese Chopstick. Try them today!
Click for Salad Creations Nutrition Information
Tips
If you order a side with your meal, the cole
slaw and the macaroni and cheese are the
highest in calories. Choose black beans,
balsamic tomatoes, or the small Caribbean
chicken soup.
Treat the plantains and fried yucca like you
would French fries (moderation is key here.)
If you are going to order a salad, watch the
dressings. For a fun change, try salsa instead
of dressing.
Choose a smaller portion size and consider
adding soup or balsamic tomatoes to round
out your meal.
Craving dessert? The flan has the fewest
calories of all the desserts at 210 calories per
serving.
Click for Pollo Tropical Nutrition Information
Click for Panda Express Nutrition Information
Papa John’s Pizza
Reitz Union 1st Floor
Try piling on the vegetables instead of
pepperoni or meat and you can save fat and
calories.
Instead of extra cheese, go for extra sauce.
As with any pizza, watch how many slices
you eat (leftover pizza is great heated up!)
Click for Papa John’s Pizza Nutrition
Information
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Subway
Reitz Union Ground Floor ,
Turlington Plaza and Rawlings Plaza
Suggested Menu Items
• Any of the 6” 6 gram of fat or less
sandwich or salad options, including
ham, oven roasted chicken breast,
roast beef, subway club, sweet onion
chicken teriyaki, turkey breast, and
veggie.
• Create a balanced meal by choosing
yogurt, fresh cut apples, or baked
chips/pretzels as a side item.
Tips
Look for the lower fat options and choose
the whole grain bread or flatbread to get
more fiber.
Web Resources
Looking for other resources on nutrition, health, and fitness?
Here are some helpful links around the internet.
Students for a Healthy Gator www.healthygators.ufsa.ufl.edu/campus-resources/recreationleisure
Student Health Care Center www.shcc.ufl.edu
American Dietetic Association
www.eatright.org
My Plate
http://www.cnpp.usda.gov/myplate.htm
Add lots of color to your sandwich by
loading up on fresh veggies to increase the
nutrient and fiber content.
The Food Allergy Network
Choose the lower fat sauces and dressings
such as Sweet Onion, Honey Mustard, Red
Wine Vinaigrette, regular mustard, and oil &
vinegar (and go easy on the oil.)
Gluten Intolerance Group
Remember that adding extra meat, bacon
or cheese boosts the calories and fat content
of your meal.
If you want to add extra protein, add lean
turkey, ham, chicken or roast beef instead of
the more processed meats such as salami.
www.foodallergy.org
www.gluten.net
Vegetarian Resource Group
www.vrg.org
If you get a foot-long sub, take half of it
home for later and you’ll get 2 meals in one.
Unsweetened tea, bottled water, or diet
sodas will help you cut back on your sugar
intake.
Breakfast Tip: There are many good high
protein breakfast choices, especially the egg
white and cheese Egg Muffin Melts, 6” sub or
the flatbread sandwiches. As with any fast
food meal, watch the sides and what you are
selecting for your drink.
Click for Subway Nutritional Information
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