Info to Share!

I wanted to share the info with you that Jill Kindy, RD gave us at the Lunch & Learn yesterday. If you're looking for healthy foods to eat on or off campus this is a great place to get some ideas!

Healthy Eating on Campus
At Campus Dining Facilities

• Deli sandwich (limit the sauce/dressing)
• Grilled chicken sandwich
• Baked or grilled chicken breast
• Baked or grilled fish
• Roast Pork
• London Broil
• International Station options
• Pasts with marinara (with or without meat)
• Salad Bar (limit dressing or use low fat variety)
• Fruits and vegetables
• Broth based soup
• Veggie Burgers

Near Campus Options

• 6" sub/pita sandwiches - turkey, grilled chicken, ham, veggie (limit the mayo/dressing), with baked chips or fruit
• Chicken or steak burrito (no cheese or sour cream)
• Pasta with Marinara or meat sauce
• Regular hamburger/cheeseburger, with apples (no fries)
• Regular roast beef sandwich
• Grilled chicken sandwich/salad (limit sauce/dressing)

What to Have in your room/apartment

• Whole grain bread, English muffins, bagels, tortillas
• Peanut butter & jelly
• Lunch meats -turkey, ham or roast beef
• Tuna fish (packed in water)
• Cheese
• Low fat yogurt
• Low fat milk
• Scrambled eggs (cook for 90 seconds in the microwave)
• Broth-based soups
• Canned fruits (packed in lite syrup/own juice)
• Microwavable potatoes or sweet potatoes
• Whole grain cereal
• Healthy Choice Fresh Mixers
• Nuts
• Whole grain crackers
• Low fat popcorn

Healthy Eats Available at Campus Convenience Stores
Breakfast

• Cereal - Cheerios, Raisin Bran, Special K, Total, Wheaties, Frosted Mini-Wheat, Corn Flakes, Rice Krispies, Bear Naked Fit Granola
• Milk, orange juice, apple juice, V8 vegetable juice, soy milk
• Bars - Nature Valley Oats & Honey, Kashi, Fiber One
• Yogurt
• Fruit - apples, oranges, strawberries, grapes, canned peaches
• Peanut butter on 100% whole wheat bread

Lunch/Dinner (entrees and sides)

• Sandwiches - 100% whole wheat bread, deli meats and sliced cheese, peanut butter & jelly
• Tuna Fish
• Frozen Meals - Healthy Choice, Lean Cuisine
• Soups - tomato, chicken noodle, chicken and rice, vegetable, vegetable beef
• Pre-made salad with grilled chicken
• Baked beans
• Vegetable - canned, frozen, or raw

Snacks

• Almonds, cashews
• Fruits
• Light popcorn
• Yogurt
• Pretzels
• Bars - Kashi, Nature Valley, Fiber One, Nutrigrain
• Wheat Thins, Triscuits
• String cheese
• Raisins
• Graham crackers
• Beef Jerky
• Trail mix
• Peanut butter crackers
• Pudding

Healthy Snacks for Eating on the Run

• Pretzels
• String Cheese
• Soft Pretzels
• Fruit Smoothies
• Cheese & Crackers
• Carrot Sticks
• Protein Bars
• Peanut Butter & Jelly
• Graham Crackers
• Raisin Toast
• Dry Whole Grain Cereal
• Half Sandwich
• Rice Cakes
• Low-fat Milk
• Applesauce
• Small Milk Shakes
• Slice of Pizza
• Fruit
• Yogurt
• Fruit Juice
• Muffins
• Bagel with Cream Cheese
• Vegetable Juice
• Peanut Butter & Crackers
• Granola Bars
• Snack Bars
• Popcorn
• Three Bean Salad
• Pudding
• Fig Bars
• Celery Sticks with Peanut Butter
• Vanilla Wafers
• Gingersnaps
• English Muffin Pizza
• Snack Sized Canned Tuna
• Cereal and Milk
• Vegetable Soup
• Sunflower Seeds
• Nuts
• Instant Breakfast Drinks
• Yogurt Smoothies

Healthy Mini-Meals

• Fruit Smoothie: 1/2 cup frozen fruit, 1 cup non-fat yogurt, 1/4 cup orange juice
• 1 apple, fruit juice, 4 fig bars
• 1/2 cantaloupe stuffed with cottage cheese
• Peanut butter & jelly sandwich, skim milk, banana
• Bagel, English muffin with melted cheese & tomato
• 1/2 tuna fish sandwich, carrots, skim milk
• Pita bread topped with beans and melted cheese
• Vegetable soup with whole grain roll or crackers
• 2 turkey slices, lettuce & tomato on a tortilla
• Hummus and pita bread wedges
• Cereal and low-fat milk
• Chili stuffed baked potato topped with low-fat cheese
• Bagel with cream cheese and a slice of fruit
• Pita bread stuffed with vegetables, beans or cheese, and low-fat salad dressing

Weight Loss Tips

• Eat breakfast - this helps boost your metabolism
• Exercise at least 30 minutes per day, 4-5 days per week
• Eat healthfully - balance, variety, moderation
• Limit high calorie drinks (sodas, lemonade, alcoholic beverages, sports drinks, energy drinks)
• Eat when you are hungry (not when you are bored, stressed, procrastinating, etc...)
• Stop when you are satisfied.full (not when the plate is clean or the bag is empty, etc...)
• Limit late night eating. If you are hungry, a healthy snack is okay - just don't have a 2nd dinner
• Get adequate sleep