Healthy Eating 10 - Eating Healthy Outside Of Campus Dining

Healthy Eating 101 Where and what to eat outside of campus dining…

What are we going to talk about?
Snacking healthfully
Reading food labels
Portion Distortion
Eating Out
Your questions, answered!

What do you typically snack on?

Where do you typically buy snacks?

What is a “snack”
Between meals boost
Typically 200-300 calories
Study aide
Comfort food
Helps maintain metabolism
Boosts brain power

What is a “healthy” snack?

Healthy Snacking

Lets take a look at an apple…

What about those other snacks?

What’s in these “foods”:
Ingredients:
apple
Ingredients:
Whole corn, vegetable oil (contains one or more of the following: corn, soybean, and/or sunflower oil), cheddar cheese (milk, cheese cultures, salt, enzymes), salt, corn maltodextrin , whey, monosodium glutamate (MSG) , tomato powder, Romano cheese (part-skim cow's milk, cheese cultures, salt, enzymes), onion powder, disodium phosphate , garlic powder, lactose, natural and artificial flavor , dextrose , spice, citric acid , sour cream (cultured milk, nonfat milk), sugar, nonfat milk, lactic acid , buttermilk, disodium inosinate , and disodium guanylate .
Contains: Milk ingredients

Can you tell me what these are?
INGREDIENTS: Enriched corn meal (corn meal, ferrous sulfate, niacin, thiamin mononitrate, riboflavin, and folic acid), vegetable oil (contains one or more of the following: corn, soybean, or sunflower oil), salt, maltodextrin, sugar, monosodium glutamate , autolyzed yeast extract, citric acid , artificial color (including red 40 lake, yellow 6 lake, yellow 6, yellow 5 ), corn syrup solids, partially hydrogenated soybean and cottonseed oil , hydrolyzed soy protein , cheddar cheese (cultured milk, salt, enzymes), whey, onion powder, whey protein concentrate, corn syrup solids, natural flavor , buttermilk solids, garlic powder, disodium phosphate , sodium diacetate, sodium caseinate, lactic acid, disodium inosinate, disodium guanylate, nonfat milk solids, sodium citrate , and carrageenan.
Contains: Milk and Soy ingredients.
INGREDIENTS:
Dipropylene Glycol, Water Aqua, Propylene Glycol, Sodium Stearate , Poloxamine 130, Fragrance Parfum, Aminomethyl Propanol , Disodiium EDTA, BHT , Green 6 CI 61565, Ext Violet 2 CI 60730

Can you tell me what these are?
Doritos
Deodorant

C-Stores on Campus

Rite Aide

Safeway

Decoding a Food Label:
Serving Size
Calories, calories from fat
Fats, cholesterol, sodium
Fiber and Vitamins
Daily Values
Daily Values how to...

Decoding an ingredient list:
Ingredients: whole grain rolled oats, sugar, canola oil, crisp rice (rice, flour, sugar, malt, salt), soy protein, honey, brown sugar syrup, high fructose corn syrup, salt, soy lecithin, baking soda, natural flavor, almond flour, peanut flour,.
Contains soy, almond and peanut ingredients.

Decoding an ingredient list:
Ingredients: whole grain rolled oats, sugar, canola oil, crisp rice (rice, flour, sugar, malt, salt), soy protein, honey, brown sugar syrup, high fructose corn syrup, salt, soy lecithin, baking soda, natural flavor, almond flour, peanut flour,.
Contains soy, almond and peanut ingredients.
Whole Grain Rolled Oats – good source of fiber, whole grains! Look for the “whole grain”, 100% whole wheat, etc. Canola Oil – fat, added for flavor; heart healthy Soy Protein – added to increase protein content; okay, but better in whole food form High Fructose Corn Syrup – added to sweeten, help increase shelf life by binding water Soy Lecithin – added in stabilize and increase shelf life Natural Flavor - nothing natural here, these ingredients were made in a lab

Decoding an ingredient list: INGREDIENTS: Enriched flour [wheat flour, malted barley flour, niacin, reduced iron, thiamine mononitrate (vitamin B1), riboflavin (vitamin B2), folic acid], vegetable shortening (partially hydrogenated soybean and/or canola oils), skim milk cheese (skim milk, cheese cultures, salt, enzymes, annatto extract color), salt, paprika, yeast, paprika oleoresin color.

Decoding an ingredient list: INGREDIENTS: Enriched flour [wheat flour, malted barley flour, niacin, reduced iron, thiamine mononitrate (vitamin B1), riboflavin (vitamin B2), folic acid], vegetable shortening (partially hydrogenated soybean and/or canola oils), skim milk cheese (skim milk, cheese cultures, salt, enzymes, annatto extract color), salt, paprika, yeast, paprika oleoresin color. Partially Hydrogenated Vegetable Oils – Trans Fats! Avoid these…

Ingredients to avoid
High Fructose Corn Syrup
Monosodium Glutamate (MSG)
Partially Hydrogenated Vegetable Oil
Aspartame/Sucralose
Sodium Nitrate
BHA/BHT

Ingredients thought to cause cancer
Sucralose/Aspartame/Saccharin
BHT/BHA
Sodium nitrate and nitrite
Artificial colorings
Artificial and natural flavorings
Acesulfame-K
Potassium bromate
Propyl Gallate

Portion Distortion

www.mypyramid.gov

What is a portion?

What is considered a “balanced meal”?

Eating out (side of the dining rooms)
Options on campus
Pizza Hut Express
Taco Bell
Carl’s Junior
Sub City
CoHo
Options off campus
Dos Coyotes
Burgers and Brew
Sophia’s Thai
Baker’s Square
Woodstocks
Yolo Berry

Pizza Hut Express
Better options…
Cheese pizza
Veggie Lovers pizza
Fit and Fresh pizzas
Skip these…
Breadsticks = 140 cal each
Meat Lovers Pizza = 470 cal/slice
32oz Soda = 440 calories
Cinnamon Sticks = 170 calories
Veggie Lovers Pizza 1 slice 190 calories 6 g fat

Taco Bell Express
Try these…
Fresco Menu
Salad bowls, light dressing
Chicken
Skip these…
Chalupa
Nacho cheese
Grilled Stuffed Burritos = 680 cal
Fiesta Taco Salad = 840 cal
Chicken Border Bowl = 640 cal
Fresco Taco Supreme 7g fat 130 calories

Carl’s Junior
Try these…
Charbroiled Chicken Salad
Charbroiled Chicken Sandwiches
Skip these…
Six Dollar Burgers = 1140 calories
Chili Cheese Fries = 1410 calories
Fish and Chips = 28 g. fat
Breakfast burger = 830 calories
Shakes = 780 calories
Charbroiled Barbeque Chicken Burger 4.5g fat 360 calories

Sub City
Try these…
Whole wheat bread
No mayo
No cheese
Turkey, chicken
Veggie
Skip these…
Meatballs
1 tablespoon Mayonnaise 11g fat 50 calories 100% calories from fat

Coffee House (CoHo)
Whole wheat bagel and…
hummus - tofu salad
egg salad - chicken salad
peanut butter - tuna salad
veggies & cheese
Hot Food Items…
try brown rice - order ‘small’
cheese-free burrito - veggie pizza
Pho and Curry Soup…
Sandwiches
turkey - tofu salad
tuna salad - chicken salad
egg salad - grilled eggplant
Whole Wheat bagel with tomatoes and cheese 10g fat 350 calories

Dos Coyotes
Try these
Burritos and tacos with chicken/fish
light on the cheese
Seasonal quesadilla
Dressing on side
Rice and beans
Guacamole
Skip these…
Enchiladas covered in cheese
Extra cheese
Tostada shells
1 tablespoon Guacamole 2g fat – Heart Healthy! 60 calories

Burgers and Brew
All beef burgers are grass-fed –
high in omega-3 fatty acids
Skip these…
extra patties - bacon
chili - hotdog
fish & chips - curly fries
Try these…
Portobella burger - Garden Burger
Tofu burger
Get the mayo on the side

Sophia’s Thai
Things to avoid…
Won Tons - Crispy Calamari
Heavenly Beef - Satay
Spring Rolls - Crispy Calamari Salad
Citrus Snapper
Healthy options…
Curries - Soups
Lettuce wraps - Noodle dishes
Stir fry - Salmon

Baker’s Square
Breakfast…
Skip these: biscuits and gravy, sausage, bacon, steak, heavy cheese, french toast, pancakes, waffles
Choose these: eggs, toast, fruit, veggie skillet, veggie omelet, oatmeal, cottage cheese
1 cup cooked oatmeal 3g fat 150 calories

Woodstock Pizza
Great Options…
Vegetarian delight
Salads (side dressing)
Chicken
Light on the cheese
Whole wheat crust
Skip these…
Creamy garlic sauce
Garlic bread
Antipasto salad
Desserts

Yolo Berry Yogurt
Try this…
Sorbet option
Fresh fruit
Nuts
Granola
Carob chips
Skip these…
Syrups and sauces
Candy bars
Whipped cream
Chocolate covered gummy bears
1/2 cup Whipped Cream 7.5 g fat 75 calories

Tips and Tools for Dining Out:
Read the nutrition facts label
Skip the appetizers
To-go method
Salad instead of fries
Dressing on the side
Vegetarian entrée
Broth-based soups
Ask the waiter
Weight-watchers symbol
Calorie King Book
Eat slowly
Drink water, not soda
Skip the chips and salsa

Questions?
?

Healthy Eating 10 - Eating Healthy Outside Of Campus Dining

by daniellellee on Feb 06, 2009

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