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Let us help you make healthier choices! Balanced U is a program designed to help you do just that through highlighting healthy foods, providing nutrition information, and creating foods in the healthiest ways possible. Each month has a special focus on functional food topics of interest to help you make informed choices for a healthy lifestyle. The following icons identify foods as vegetarian or vegan: These foods do not contain any animal products at all. This includes: honey, eggs, dairy, chicken, beef, seafood, or pork products. Foods that do not contain any poultry, pork, beef, seafood, or fish. These foods may contain eggs or dairy. Meatless Eating at For more information, please contact: Tower’s Café Laura Vollink, RD, LD Chartwells Resident Dietitian [email protected] 573-651-5145 @SEMOdiningRD Redhawkdish.blogspot.com Nutrition Blog Twitter Nutritional Information A handy guide to identify healthy meatless dining options at Towers Café Thinking about becoming vegetarian or vegan? Make sure you eat smart and plan ahead to ensure your body is getting all of the nutrients it needs. By way of excluding some or all animal products from the diet, a vegetarian diet is naturally lower in total fat, saturated fat, and cholesterol, but can still be unhealthy if too many calories are consumed or essential nutrient levels are not being met. Careful planning needs to be considered when excluding any kinds of foods from a diet. Some nutrients of concern specific to consuming a vegetarian diet include: Protein Calcium Zinc Iron Vitamin B-12 Daily Vegetarian Options Vegetarian entrée* & steamed vegetable can be found at the Eat Learn Live station next to the grill. Be Creative! Keep your eyes open for extra options! For example, at a chicken fajita bar you will find tortillas, refried beans, and Spanish rice– top it off with shredded cheddar and jalapenos for a delicious vegetarian meal! Dip your crudités from the salad bar in our house-made vegan hummus. Spread our house-made specialty cream cheese spread on an apple for a sweet dessert. In the evenings, our Menutainment menu may offer vegetarian options. At this action station, a stir-fry or tossed pasta can be made without meat by your request! Look for vegetarian options rotating through the grill station such as grilled cheese, cheese nachos, French toast sticks, and others. *50% of these entrée options are vegan! Twirl your fork around some pasta with either marinara or alfredo, available at Trattoria. Trattoria also offers cheese pizza, vegetable pizza, and cheese bread (or request a special veggie combo of your choice!) Look for our cinnamon bread at lunch on Tuesdays and Thursdays. Top your salad with one of the vegetarian proteins found every day on the salad bar including black beans, chick peas, kidney beans, tofu, and boiled egg. Enjoy our 4 different kinds of lettuce and 6+ different kinds of raw vegetables. Don’t forget to check out the vegetarian soup at the salad bar (vegan soups on rotation– just follow the labels!) Stop by the deli bar to build your own house-made hummus* or egg salad sandwich. Complete your sandwich with three different cheese options and toppings such as tomato, lettuce, cucumber, banana pepper, olives, cucumbers, and others. *the hummus is always vegan! Also on rotation at the deli bar, spruce up your sandwich with deli spreads such as pimento cream cheese, roasted red pepper spread, and avocadocilantro spread. For more information on why these nutrients are important and how to make sure you are getting enough of them, visit our website at www.dineoncampus.com/ semo At the Terre Ve station cold composed salads can round out your meal. Try our Mediterranean grain salad, pesto pasta, Italian vegetables, fruit salads, and more. Low-fat yogurt, PB & J sandwiches, waffles, fruit, and cereal are available during all service hours. Help us honor the Meatless Monday movement at the theme station every Monday at Lunch. Options you may find include a baked potato bar, pasta bar, falafel bar, or pancake bar!