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s u p m a c on ices o h c d o o f g smart kin a m r o f e a guid Baked Not Fried Just like homemade Under 5 grams of fat ®2007 ARAMARK, All rights reserved. Vegetarian Calorie Counter ®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. 3 4 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 5 6 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 7 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.) 8 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 9 10 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 11 12