What’s your G.P.A. in Eating 101?
How to get a 4.0 in Eating Healthy in the Dining Hall
Will the year ahead be a nutritional success or dietary failure? The choices you make in the dining halls will be the determining factor. Rutgers Dining Services provides a buffet style service to satisfy a variety of palates and special dietary needs. Despite the variety of foods available, by no means do you have to sample everything on the menu to have a healthy diet or to get your money’s worth at the dining hall.
To start planning your nutritional meal, check the menu ahead of time by visiting the dining website: food.rutgers.edu. Check off the food choices you are considering, and then select “create nutrition report” to access the nutrient analysis. This simple tool can be used as a guide to balance your meals.
- Opt for meats or poultry items that are baked, broiled or grilled rather than fried or breaded.
- Select water or fat free milk as a beverage. Limit soda, fruit drinks and juice. They contain excess sugar, which adds empty calories. Each cup of soda or juice adds approximately 100 calories to your meal.
- Limit your portion size of foods with cheese sauces, cream sauces, dressings or gravies as these contribute extra calories.
- Choose low calorie condiments such as vinegar, mustard, lemon juice or hummus instead of mayonnaise, butter and cream cheese, which can add 100 calories to your meal with just one tablespoon.
- Add a nutritional punch to your dessert by topping frozen yogurt with sliced fruit or nuts. Frozen yogurt is both low fat and a good source of calcium.
- Include foods such as whole grain cereal or bread, legumes, vegetables and fruit, which will add beneficial fiber. Most college students consume less than the recommended 5 cups of fruits and vegetables per day. Be sure to incorporate fruit into your next meal or snack.
Use this nutrition study guide to ace eating 101!
Revised by: Andrea Ficarra Reviewed by: Peggy Policastro, MS, RD
Motivating 18- to 24-year-olds to increase their fruit and vegetable consumption. Available at: http://www.ncbi.nlm.nih.gov/pubmed/16963345. Accessed on: May 24, 2012.
Food Groups Overview. Available at: http://www.choosemyplate.gov/food-groups/. Accessed on: May 24, 2012.
Menus. Available at: http://dining1.rutgers.edu/foodpro/location.asp. Accessed on: May 24, 2012.