Common Sense guide to eating in the dining Centers

Breakfast

• Choose skim (fat free) or 1% (low-fat) milk over 2% or whole• Replace the granola in yogurt

with grapes• Order your omelet without cheese• Use whole grain bread for toast, it is

packed with fiber!• Eat egg whites-all of the protein,

none of the cholesterol

Lunch

• Replace mayo with mustard• Drink water instead of a soft drink• Choose a pizza with little or no meat• Try a veggie burger• Instead of cheese, put lots of veggies

on a hamburger or sandwich

Dinner

• Pick chicken or fish over beef• Choose grilled/broiled over fried• Trim fat off of the meat• Select steamed vegetables instead of

french fries/mashed potatoes• Desserts are optional (fruits are sweet and

low calorie alternatives)

Tips for Dining Center Eating

• Ask for small portions. Be specific. “May I have THREE chicken nuggets?” instead of “May I have some chicken nuggets?” Be precise and you will be served an appropriate portion.

• Start off with a salad; (minus the ranch and croutons) not only are salads filling, but they are nutritious.

• Use a small bowl for ice cream• Skip using ranch for your fries, pizza, and

chicken tenders, and use ketchup and barbeque sauce instead.

Healthy Snack Ideas

• If permitted, take a piece of fruit out of the Dining Center after your meal. This will give you a healthy snack for later in the day.

• Avoid munching while studying or watching TV. It is easy to get distracted and maintain moderation. Instead, take a snack break.

• Choose pretzels or vegetables instead of potato chips or candy

• Satisfy your sweet tooth with a handful of strawberries

• Try to consume foods high in nutrients and low in calories

• Vary the fruits and vegetables you eat, they all have different vitamins and antioxidants that your body needs

• Eat more “good fats” and minimize “bad fats.” Increase nut and avocado intake, decrease fried foods.

Helpful Hints

Serving Sizes

• pasta or rice: fills a cupped palm• 3oz of meat: the size of the palm

of the hand, deck of cards• Fruit: approximately the size of a

baseball• 2 tbsp peanut butter: ping pong

ball

http://www.nestle.ca/NR/rdonlyres/FC3BB26D-FCEB-4D7F-9B22-B8CE914033C7/0/PortionControl_EN.jpg

A Healthy Start: The Idaho Plate Method

http://depts.washington.edu/ethnomed/process_diabetes_ed_files/16plate.gif

Have Questions?

• PLACE INFORMATION HERE…

ABOUT YOUR SCHOOL’S NUTRITION RESOURCES, SUCH AS DIETITIANS, NUTRITION CENTERS, ETC.

Submitted by: Mallory RutherfordColorado State University

• Along with these printed pages I included a real divided plate with food cut outs showing the food groups from the Idaho Plate Method. I also made an “increase” column, a “moderate” column, and a “decrease” column on the board. I stapled different food labels/containers under the categories. Examples: increase: vegetable/fruit labels, trail mix package, breakfast foods, skim milk container. Moderate: peanut butter, olive oil, snacks, nuts. Decrease: french fry containers, chip bags, candies.

• Include 3-D or real life examples of serving sizes. (Card decks, golf balls, floss containers)

• Create 3-D “fruits” and “vegetables”