Healthy picks


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Healthy picks

  1. 1. Balanced Choices is Chartwells Nutrition & Wellness program that is designed to provide you with better-for-you food options and nutritional information to assist you in making better food choices. Here we listed a few of the healthy food options available at The POD Market Place and Dunkin Donuts located in the Adanti Student Center. Enjoy! Doreen’s* Top Breakfast Picks from The POD Market Place and the Food Court The following menu items will give you the calories, protein and fiber you need to get your day off to a great start. One serving of scrambled eggs (plain) + 2 slices of multigrain toast, with a small amount of Smart Balance Spread + 1-8 oz. glass of skim milk + 1 orange. (575 calories, 26 grams protein, 9grams fiber) One small bowl of cereal (pick one of the following: Rice Krispies, Corn Flakes, Cheerios, Raisin Bran or Ka- shi), with 1 cup of skim milk and 1 small banana, + 1 slice of multigrain bread with 1 tbsp. peanut butter. (550 calories, 19 grams protein, 9 grams fiber)Two hard boiled eggs + 1 serving of oatmeal or cream of rice with 1 tbsp. each of nuts and dried fruit, + 1 cup of skim milk, + 1 apple. (560 calories, 33 grams protein, 8 grams fiber)Two slices of multigrain bread with a small amount of Smart Balance Spread, + ½ cup of cottage cheese with ½ cup of fresh fruit salad, + 1 small glass of orange juice. (535 calories, 20 grams protein, 8 grams fiber)One multigrain bagel (D. Donuts) with reduced garden vegetable cream cheese, + 1 orange + 1 glass skim milk. (600 calories, 24 grams protein, 9 grams fiber)One Egg and Cheese or Egg, Cheese and Ham English Muffin Sandwich + 1 glass of skim milk, + 1 piece apple. (465 calories, 25 grams protein, 5 grams fiber) One Veggie or Turkey Sausage Egg White Flatbread Sandwich + 1 glass of skim milk +1 banana. (440 calories for veggie, 430 for turkey sausage, 19 grams protein for veggie, 28 for turkey sausage, 8 grams fiber)*Doreen Kordorsky RD is the University Nutritionist. She is available for individual nutrition sessions. Call 392-6300 (Student Health Services) to schedule an appointment, or email her at
  2. 2. Ham and Swiss Sandwich 2 slices of 12 grain bread 1 slice Swiss cheese 1 slice tomato 2 oz. ham (459 calories, 26g protein, 4g fiber) Roast Beef Sandwich 2 slices double fiber bread Turkey Sandwich 1 slice American cheese (white) 2 slices oat nut bread 1 slice muenster cheese 2 slices provolone cheese 2 oz. roast beef 2 oz. turkey lettuce + tomato + onion lettuce + tomato + onion + pickles (537 calories, 29.1g protein, 11g fiber) (582 calories, 32g protein, 6.5g fiber)Chicken Tender Pieces with Veggies and Crab Meat with Veggies in Soy Sauce on General Tso’s Sauce Brown Rice 4 oz. Chicken Tenders 4 oz. crab meat 2 oz. Red Peppers 2 oz. water chestnuts 2 oz. Bamboo Shoots 2 oz. baby corn 4 tbsp General Tso’s sauce 4 tbsp soy sauce 4 oz Brown rice On Brown Rice (4 oz.) (475 calories, 35.4g protein, 2.7g fiber) (308 calories, 21.3g protein, 6g fiber) On White Rice (4 oz.): Teriyaki Roast Chicken with Green Peppers (492.5 calories, 35.5g protein, 2g fiber) and Tofu on White Rice 4 oz. Roast chickTeriyaki Baby Shrimp with Veggies on 2 oz. Green Peppers Brown Rice 2 oz. Tofu 3.5 oz. Baby Shrimp 4 tbsp Teriyaki sauce 2 oz. Broccoli 4 oz. White Rice 2 oz. Baby Corn 4 oz. Brown Rice (544.5 calories, 45.4g protein, 3.5g fiber) 4 tbsp Teriyaki sauce (222 calories, 19g protein, 2.25g fiber)