Download di etitian`s pick

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Lauren McKnight-Ford
Registered Dietitian Nutritionist
[email protected]
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For additional information, contact
N’S P
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BASIC TIPS
Eating healthy doesn’t mean “all or nothing”.
Combine healthier options with a small
portion of your favorite foods. Sharing
indulgent treats with a friend instead of
eating the entire portion is a great way to cut
back.
Starting your day with a smoothie is a great
way to include 2-3 servings of fruits and
vegetables. Combine your favorite fruit, a
handful of greens such as baby spinach with
yogurt, nut butter, or soy milk for added
protein and you have a complete meal.
Remember one meal is not going to define
whether you are healthy or not. Saving fried
foods and sweets for a special occasion or
the holidays is not going to ruin your diet
or your health. Instead, focus on your daily
habits and see where you need to make small
changes.
You can effectively cut calories by watching
what you drink. Every 12oz. soda has the
equivalence of about 10 teaspoons of
sugar. Juice, sports drinks and specialty
coffee and teas can have tons of sugar and
empty calories. Choose sugar-free drinks,
unsweetened tea, and water with meals
to decrease your sugar intake. If you are
ordering flavored coffee and teas, ask for half
the amount of syrup.
Try to have at least one serving of fruit or
vegetables at every meal. You can increase
your vegetables by having a side salad or cup
of vegetable-based soup with your meal.
6” TUNA ON WHEAT BREAD
6” TURKEY ON WHEAT BREAD
with lettuce, tomatoes, onions, green peppers,
and cucumbers
This sandwich contains heart-healthy
omega 3 fatty acids from tuna and 20%
DV for iron (based on a 2000 calorie
diet).
with lettuce, tomatoes, onions, green peppers,
and cucumbers
Always opt for the fiber-rich whole
wheat bread when possible. Packing this
sandwich with lettuce, tomatoes, and
cucumbers will provide nutrients such as
potassium, vitamins A and C.
480
20g
25g
44g
5g
Calories
Protein
Fat
Carbs
Fiber
With so many choices on campus it may get
confusing when you are trying to eat healthy.
Lucky for you, finding healthy food 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.
18g
3.5g
46g
5g
protein
fat
carbs
fiber
Eating healthy means more than just looking
at the calories and fat in food. Pay attention
to the ingredients and look for culprits
such as high fructose corn syrup, partially
hydrogenated oil, and mono sodium glutamate
– all of which are harmful to your health.
GRILLED MARKET SALAD
EATING HEALTHY AT UK
280
calories
ADVICE
If you have nutrition questions or would like
additional guidance in choosing balanced
meals, you can meet with UK Dining
registered dietitian nutritionist, Lauren
McKnight-Ford, RDN, LD. For appointments
please call 859-552-8750 or email lauren.
[email protected].
GRILLED CHICKEN SANDWICH
with Light Italian Dressing
This salad is packed with an assortment
of fresh fruits and vegetables like
blueberries, strawberries, red and green
apples, carrots, and baby greens that
makes it high in vitamins A and C.
225
23g
7g
20g
4g
calories
protein
fat
carbs
fiber
This sandwich provides fiber with a
tasty multigrain bun and includes a
grilled chicken breast with plenty of lean
protein!
320
30g
5g
40g
3g
calories
Protein
Fat
Carbs
Fiber
GRILLED CHICKEN COOL WRAP
The flaxseed flour flatbread along with
shredded red cabbage and green leaf
lettuce make this wrap a fiber superstar!
340
36g
13g
30g
15g
calories
protein
fat
carbs
fiber
FRUIT CUP
A light side item packed with vitamin C,
this is a refreshing mix of strawberries,
mandarin oranges, and blueberries.
50
0g
0g
Calories
Protein
Fat
13g
2g
Fiber
MAUI SALAD
HARVEST SALAD
Oven-roasted turkey breast provides
lean protein combined with pecans
which contain healthy mono-unsaturated
fat make this salad a winner! Honey
mustard dressing is recommended as a
compliment to this salad.
400
27g
8g
62g
8g
calories
protein
fat
carbs
fiber
With the combination of bold flavors
in this salad such as blue cheese and
mandarin oranges your taste buds are
definitely in for a treat! The grilled
chicken and pecans both provide
plenty of protein. The pecans also
provide vitamin E, several antioxidants
and healthy fats. Fat-free Raspberry
Vinaigrette dressing is recommended.
500
42g
27g
16g
5g
calories
protein
fat
carbs
fiber
ASPARAGUS AND BASIL WRAP
Need to get a serving of veggies in
your lunch? This sun dried tomato
wrap includes tasty asparagus, tomato,
cucumber, and romaine lettuce. The
balsamic vinaigrette is sure to add
even more flavor to the nutrient packed
veggies!
570
18g
27g
64g
4g
calories
protein
fat
carbs
fiber
MUSHROOM CHICKEN
HUMMUS WRAP
BANANA PEANUT BUTTER
SMOOTHIE
16oz, ask for only 1 tablespoon of honey
The peanut butter and yogurt in this
smoothie provide plenty of protein which
will curb your hunger for a longer period
of time.
509
21g
25g
57g
4g
calories
protein
fat
carbs
fiber
You can get an entire serving of
vegetables and 8g of dietary fiber with
this hearty vegan wrap. Try one with
a side of whole fruit to complete your
meal.
470
6g
24g
68g
8g
calories
protein
fat
carbs
fiber
with 1/2 side brown rice, 1/2 side mixed
veggies
This meal is packed with vegetables
making it undoubtedly nutritious and
delicious! With broccoli, mushrooms,
carrots and zucchini this meal is full
of vitamin A, C, potassium, and several
other nutrients. Not to mention the brown
rice which is a whole grain!
440
20g
17.5g
63g
6g
calories
protein
fat
carbs
fiber
LARGE SALAD
With Broccoli, Tomatoes, Carrots, Black
Beans, Cucumber, and 4 Oz. Grilled Chicken
This veggie packed salad is sure to
wow your taste buds. The combination
of nutrient dense veggies and lean
protein make this salad a superb choice.
Broccoli is an excellent source of calcium
and vitamins A and C. Black beans and
chicken are great sources of lean protein.
Lite Italian or Balsamic Vinaigrette
dressing is recommended.
225
23g
7g
20g
4g
Calories
Protein
Fat
Carbs
Fiber
TERIYAKI TURKEY BURGER
This grilled burger is topped with the
perfect combination of veggies and fruit
salsa. Ask for a multigrain bun for some
added fiber.
480
43g
20g
33g
3g
calories
protein
fat
carbs
fiber
MEDITERRANEAN SALAD
STRAWBERRY OATMEAL
SMOOTHIE
16oz, ask for only 1 tablespoon of honey
Prepared with whole foods such as
fruit, yogurt, and oatmeal, this smoothie
contains plenty of protein and fiber to
satisfy your hunger.
396
14g
4g
79g
7g
calories
protein
fat
carbs
fiber
This is a classic Greek salad with
romaine lettuce, cucumber, black olives,
feta, and garbanzo beans for added
protein! To minimize calories go for the
Light Vinaigrette dressing instead of
Creamy Caesar.
310
11g
16g
33g
9g
calories
protein
fat
carbs
fiber
CHICKEN LA MADELEINE
CHICKEN SALAD
on Multigrain Bread
The multigrain bread along with the
fresh veggies on this sandwich provide
nearly one third of the DV of dietary fiber
(based on a 2000 calorie diet).
ALBACORE TUNA SALAD
on Multigrain Bread
This sandwich includes healthy omega 3
fat which is provided from the delicious
albacore tuna. Don’t forget to add extra
veggies!
540
27g
21g
61g
8g
480
23g
20g
56g
6g
calories
protein
fat
carbs
fiber
calories
protein
fat
carbs
fiber
THINTASTIC EGG WHITE
SANDWICH
with Rice Provencal & Steamed Broccoli
La Madeleine’s signature balsamic
chicken with wild mushroom sauce is
served with Rice Provencal and steamed
broccoli for a balanced meal.
580
37g
24g
55g
6g
calories
protein
fat
carbs
fiber
SPICY BLACK BEAN BURGER
on Whole Wheat with Asparagus, Mushroom,
and Swiss cheese
Asking for this sandwich on a whole
wheat bagel will increase your fiber
intake which promotes heart and
digestive health. Not only is this
sandwich a great source of fiber, you get
a vitamin and mineral bonus from the
asparagus which is abundant in vitamin
K and folate, while mushrooms contain
selenium and vitamin D.
460
26g
21g
63g
4g
calories
protein
fat
carbs
fiber
This meatless burger has tons of protein
at 22g per serving and 17% DV iron. It is
a hearty option for both vegetarians and
meat-eaters.
NOVA LOX SANDWICH
on Thintastic Whole Wheat Bagel
This is a better choice due to the
omega 3 fatty acids in salmon that are
beneficial for heart and brain health. The
whole wheat bagel provides some fiber,
however, you can boost the fiber content
to this sandwich by adding extra veggies
to make it even better!
460
26g
21g
63g
4g
calories
protein
fat
carbs
fiber
360
22g
13g
48g
13g
calories
protein
fat
carbs
fiber
RESIDENTIAL DINING HALLS
Healthy for Life is UK Dining’s
comprehensive Health and Wellness
platform. The Healthy for Life platform
provides a comprehensive toolkit of
programs to enable, educate, encourage,
and engage the campus community.
Just4U nutrition cards are part of
the Healthy for Life platform in our
residential dining halls. The Just4U
nutrition messages makes it easier for
customers to identify healthier menu
items. This helps our customers make
informed choices quickly and easily. “Eat
Well” menu items are lower in calories,
fat, and sodium and contain at least
one full serving of nutritionally dense
whole foods such as fruits, vegetables,
leafy greens, whole grains, beans, lean
protein.
Just look for the leaf!
GRILLED CHICKEN SANDWICH
Grilled chicken packs plenty of lean
protein. Ask for wheat bread and load it
up with your favorite veggies to add more
fiber.
430
39g
19g
28g
3g
calories
protein
fat
carbs
fiber