Transcript Witty and catchy title!

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
Helpful Hints
• 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.
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-4D7F9B22-B8CE914033C7/0/PortionControl_EN.jpg
A Healthy Start: The Idaho Plate
Method
http://depts.washington.edu/ethnomed/process_diabetes_e
d_files/16plate.gif
Have Questions?
• PLACE INFORMATION HERE…
ABOUT YOUR SCHOOL’S NUTRITION
RESOURCES, SUCH AS DIETITIANS,
NUTRITION CENTERS, ETC.
Submitted by: Mallory Rutherford
Colorado 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”