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DIE •• • •• •• • •• •• •••••• • Lauren McKnight-Ford Registered Dietitian Nutritionist [email protected] ICK For additional information, contact N’S P A I T TI 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