Campus Dining & Shops is dedicated to providing students nutritious foods while meeting a variety of taste preferences and lifestyles. Our Chefs and dining staff are doing their best to create a culturally diverse, appealing menu and to help students make healthier food choices. We have added a new icon to the myubcard website: a “nutrition information” link where students can view the nutrition facts of all the foods served on campus. This information is now available in addition to the “meatless”, “vegan”, and “heart-healthy” icons seen around campus to make it easier for students to create more informed decisions. We welcome your suggestions and any further input for this new nutrition program. Just click on “contact the dietician staff” link to send us an e-mail! We’d love to hear from you!
Here are some of my all-time favorites from the Ellicott Food Court (EFC):
In the mood for just a sub, sandwich, or wrap? Choose a half sub with a wheat roll and pile on the veggies of your choice at Hubies. Balsamic vinaigrette is a low-calorie dressing that goes excellent with fresh veggies. Opt for low-fat cheeses such as mozzarella or swiss over cheddar varieties. You could also go for a veggie wrap from Wrap it Up or a Chicken in the Grass Wrap that will provide 30 grams of lean protein!
The benefits of fish cannot be overlooked and the fish tacos from Salsa’s deliver a tasty way to get those omega-3 fatty acids! These fish tacos are satisfying and affordable, but go easy on the Mexi-Ranch dressing and the cheeses to compensate for those fried tilapias!
Hungry but looking for something healthy? Try the Oriental Chicken Salad from Sizzles. This salad is HUGE, always fresh, and jam-packed with nutrients. The sesame oriental dressing is also a healthier option (2 tablespoons = 70 calories) compared to ranch (2 tablespoons = 180 calories). A gluten-free menu is also available here!
Greens & Beans is always a terrific option. The half soup/half salad combo allows you get the best of both worlds. The fresh bell peppers, broccoli, and cauliflower really add texture and color to the salads (not to mention all the nutrients). Most of the soups are low-calorie options but higher in the sodium content – go for the chicken noodle or any non-cream soup that will give you 100 calories or less per cup!
Tuesday, March 29, 2011
Monday, March 7, 2011
Healthy Tips for Eating Out
For many people, eating out can be a challenge when trying to eat healthy. Careful choices and planning can help make your dining experience both enjoyable and healthy.
Here are some tips on how to make healthy choices:
UB Healthy
Emily Nutrition Intern
Here are some tips on how to make healthy choices:
- Avoid buffets. You are more likely to overeat just to get your money’s worth.
- Don’t skip a meal when you know you are going to be eating out later. You will be less likely to make wise decisions when choosing what to order and you will be more likely to overeat. If you find yourself hungry 30 minutes before leaving home, have a light snack.
- Fill up on water while you are waiting for your food.
- Always plan on taking some of your meal home. You can even ask for a to-go box when you order. Try to eat the same portion size as you normally would at home. You do not have to eat everything that is on your plate. Whether you eat your leftovers at home a couple hours later or save it for the next day, you can avoid feeling uncomfortably full.
- Split an entrée. Most dinner entrées are big enough for two to enjoy.
- Choose water instead of soda. Even though soda taste good, it adds calories to your diet but does not help you feel full.
- Use the nutrition information on the menu to help you decide what to order. Some restaurants mark menu items that are healthy choices, low in sodium, or low carb. Other restaurants may even have calories for their items on the menu. Use this information to help you make a wise choice.
- You can plan ahead by picking out some healthy options before stopping in for a bite to eat. Many restaurants have nutrition information on their websites.
- Pay attention to the descriptions on the menus. Steer clear of dishes labeled deep-fried, pan-fried, breaded, batter-dipped, buttered, and in cream sauce. These items are usually high in calories, fat, and sodium. Steamed, baked, roasted, broiled, and grilled items are better options
- Watch out for sauces and dressings. On sandwiches, choose mustard, fat-free, or reduced-fat dressings. You can also ask for these on the side so you are in control of how much you use.
- Make substitutions. For example, get a side salad instead of fries. If substitutions are not listed on the menu, ask the waiter if this is possible.
- Take time to enjoy your food! It can take up to 20 minutes for your stomach to send the signal to your brain telling it that you are full. If you eat too quickly, you are likely to overeat before you feel satisfied.
UB Healthy
Emily Nutrition Intern
Easy Ways to Cut Calories
If you cut 100 calories from your diet every day this could result in a weight loss of up to 10 pounds in 1 year. Instead of gaining the “freshman fifteen” you will be going home slimmer! All it takes is some simple substitution. Here are a few ideas of how to shave 100 calories without even noticing! Try gradually including these substitutions into your diet one week at a time. Adopt more than one of these ideas into your daily routine and you could save yourself a substantial amount of calories you won’t even miss.
#1: Order your coffee with nonfat milk
Order your coffee with nonfat milk instead of cream and sugar. For a 12-ounce size, this will free up about 100 calories. If you need a little sweetness (and are OK with consuming artificial sweeteners), you can add a little Splenda.
#2: Have an English muffin or toast instead of a bagel.
You'll save 100 calories if that bagel was 4 inches in diameter—and even more if it was a bigger one from the bakery. Spread it with some peanut butter: its protein, fiber and heart-healthy fats will give this breakfast some staying power.
#3: Ditch the chips, have popcorn
Some snack chips aren't so bad for your health but are still packed with calories. A 1.5-oz. bag of SunChips, for example, has 210 calories. If you have 3 cups of air-popped popcorn (a whole grain!), you'll cut the calorie count in half (about 90 calories). Popcorn also contains more dietary fiber to keep you feeling fuller longer and also promotes a healthy digestive tract!
#4: Lose the top piece of bread on your sandwich
An open-face sandwich is often just as satisfying as one with double the bread. Isn't the filling the best part anyway? Ditch the bun when you order your burger, or even take off the top roll of your sub.
#5: Swap that heaping tablespoon of mayo for some mustard
Mayo delivers 90 calories in just 1 tablespoon and you're probably using even more than that. Mustard adds a spicy bite to your sandwich at only about 10 calories per tablespoon.
#6: Say Goodbye to Ranch. Eat your veggies with low fat dressing.
Ranch dressing is notorious for its calories and fat. Dipping your veggies in this calorie loaded dressing destroys any health benefits you may be getting from your veggies. Choose a light dressing, try balsamic vinegar and a little bit of oil.
#7: Cut your serving of rice or pasta in half
A cup of rice (200 calories) is technically two servings of grains. That's fine: even if you're eating only 1,200 calories—the lowest calorie level that's considered healthy—you still need six servings of grains a day. But if you're trying to bank calories, limit your grain servings to one at dinner and save those calories to spend at other meals and snacks.
More ideas!..........
Breakfast
• Replace your morning glass of regular juice with a glass of lite or reduced-sugar juice
• Switch out 1 ounce (oz) of cooked pork bacon for 1 oz of Canadian bacon
• Trade ¼ cup (C) regular pancake syrup for ¼ C lite pancake syrup
• Choose three medium-sized pancakes, instead of ordering an 8″ round waffle
Lunch
• Replace 1 C of a cream-based soup with 1 C of a broth-based soup
• Use diet bread to make your sandwich
• Skip the cheese on your burger, sandwich, or salad
• Choose carbonated fruit-flavored water, instead of regular soda
• Trade a 6-oz cup of yogurt with fruit on the bottom for a four-oz cup of lite yogurt blended with fruit
Dinner
• Make your tacos with 3 oz of grilled chicken breast, instead of 3 oz of ground beef
• Choose one slice of thin-crust cheese pizza, instead of a slice of pepperoni pan pizza
• Replace either smoked pork or beef sausage with either smoked turkey or chicken sausage
• Replace 2 tablespoons (Tbsp) of salted stick butter with 2 Tbsp of a reduced-calorie margarine spread
• Choose ½ C of black beans, instead of refried beans, when preparing Mexican food
Snacks
• Choose a ½ C of sorbet, instead of premium ice cream
• Munch on five reduced-fat vanilla wafers, instead of one big chocolate-chip cookie
• Replace half of the oil in your favorite recipe with unsweetened applesauce
• Trade your regular buttered popcorn for Orville Redenbacher’s® SmartPop! Gourmet® microwave popcorn
UB Healthy
Lindsay Nutrition Intern
#1: Order your coffee with nonfat milk
Order your coffee with nonfat milk instead of cream and sugar. For a 12-ounce size, this will free up about 100 calories. If you need a little sweetness (and are OK with consuming artificial sweeteners), you can add a little Splenda.
#2: Have an English muffin or toast instead of a bagel.
You'll save 100 calories if that bagel was 4 inches in diameter—and even more if it was a bigger one from the bakery. Spread it with some peanut butter: its protein, fiber and heart-healthy fats will give this breakfast some staying power.
#3: Ditch the chips, have popcorn
Some snack chips aren't so bad for your health but are still packed with calories. A 1.5-oz. bag of SunChips, for example, has 210 calories. If you have 3 cups of air-popped popcorn (a whole grain!), you'll cut the calorie count in half (about 90 calories). Popcorn also contains more dietary fiber to keep you feeling fuller longer and also promotes a healthy digestive tract!
#4: Lose the top piece of bread on your sandwich
An open-face sandwich is often just as satisfying as one with double the bread. Isn't the filling the best part anyway? Ditch the bun when you order your burger, or even take off the top roll of your sub.
#5: Swap that heaping tablespoon of mayo for some mustard
Mayo delivers 90 calories in just 1 tablespoon and you're probably using even more than that. Mustard adds a spicy bite to your sandwich at only about 10 calories per tablespoon.
#6: Say Goodbye to Ranch. Eat your veggies with low fat dressing.
Ranch dressing is notorious for its calories and fat. Dipping your veggies in this calorie loaded dressing destroys any health benefits you may be getting from your veggies. Choose a light dressing, try balsamic vinegar and a little bit of oil.
#7: Cut your serving of rice or pasta in half
A cup of rice (200 calories) is technically two servings of grains. That's fine: even if you're eating only 1,200 calories—the lowest calorie level that's considered healthy—you still need six servings of grains a day. But if you're trying to bank calories, limit your grain servings to one at dinner and save those calories to spend at other meals and snacks.
More ideas!..........
Breakfast
• Replace your morning glass of regular juice with a glass of lite or reduced-sugar juice
• Switch out 1 ounce (oz) of cooked pork bacon for 1 oz of Canadian bacon
• Trade ¼ cup (C) regular pancake syrup for ¼ C lite pancake syrup
• Choose three medium-sized pancakes, instead of ordering an 8″ round waffle
Lunch
• Replace 1 C of a cream-based soup with 1 C of a broth-based soup
• Use diet bread to make your sandwich
• Skip the cheese on your burger, sandwich, or salad
• Choose carbonated fruit-flavored water, instead of regular soda
• Trade a 6-oz cup of yogurt with fruit on the bottom for a four-oz cup of lite yogurt blended with fruit
Dinner
• Make your tacos with 3 oz of grilled chicken breast, instead of 3 oz of ground beef
• Choose one slice of thin-crust cheese pizza, instead of a slice of pepperoni pan pizza
• Replace either smoked pork or beef sausage with either smoked turkey or chicken sausage
• Replace 2 tablespoons (Tbsp) of salted stick butter with 2 Tbsp of a reduced-calorie margarine spread
• Choose ½ C of black beans, instead of refried beans, when preparing Mexican food
Snacks
• Choose a ½ C of sorbet, instead of premium ice cream
• Munch on five reduced-fat vanilla wafers, instead of one big chocolate-chip cookie
• Replace half of the oil in your favorite recipe with unsweetened applesauce
• Trade your regular buttered popcorn for Orville Redenbacher’s® SmartPop! Gourmet® microwave popcorn
UB Healthy
Lindsay Nutrition Intern
Subscribe to:
Posts (Atom)
Posts
