This document provides information on making healthier dining choices by focusing on nutrient-rich foods. It recommends choosing foods from the complex carbohydrate, protein, non-starchy vegetable, fruit, and low-fat dairy food groups. Nutrient-rich foods are described as those that are nutrient dense rather than energy dense, such as cherries versus cookies. Specific nutrient-rich food options are listed for various food groups. Tips are provided for incorporating more nutrient-rich foods when dining on a college campus or in workplace cafeterias. References for further information are also included.

1. Healthier Dining Options
Victoria Parry, RD CD
Working Well Program
Nutrition Assessment Laboratory

3. Nutrient-Rich Foods Make the Meal!
• Complex Carbohydrates
• Protein
• Non-Starchy Vegetables
• Fruit
• Low Fat Dairy

4. What is a Nutrient-Rich Food?
• Nutrient-Dense Foods:
Foods lean or low in solid fats
and without added solid fats,
sugar, starches, or sodium
• Nutrient-Rich Foods:
A consumer-friendly way to
describe nutrient-dense foods
including those from the five
basic food groups

5. Nutrient Dense vs. Energy Dense
Nutrient Dense Energy Dense
• 1 Cup Pitted Sweet Cherries • 5 Double Stuf Oreo Cookies
• Calories 100 • Calories 350
• Total Fat 0 g • Total Fat 17.6 g
• Vitamin C, Potassium, Fiber • Sodium 345 mg

6. Why Nutrient Rich Foods?
• Practical: Offers simple tips and tools to help people eat
healthfully
• Convenient: Based on wholesome foods that are familiar
and easy to find
• Feel confident: Takes the guesswork and stress out of eating
healthy
• Flexible: Lets people choose from a wide variety of food and
beverages
• Nutrient-packed: Based on a foundation of wholesome
foods that provide more nutrition per bite/more nutrition per
calorie
• Achieve more: Fuels active, healthy lifestyles
• Feel fulfilled: Helps people choose healthier foods that
satisfy

8. Nutrients By Food Group
• Thiamin • Potassium • Potassium • Calcium • Iron
Whole Grains
Vegetables
Dairy
Lean Meats
Fruit
• Niacin • Magnesium • Folate • Protein • Vitamin D
• Riboflavin • Vitamin A • Vitamin A • Vitamin A • Magnesium
• Iron • Vitamin C • Vitamin C • Vitamin D • Thiamin
• Zinc • Vitamin E • Vitamin E • Vitamin B12 • Riboflavin
• Fiber • Vitamin K • Vitamin K • Potassium • Niacin
• Pantothenic • Fiber • Riboflavin • Pantothenic
Acid • Antioxidants • Niacin Acid
• Vitamin B6 • Phosphorus • Vitamin B6
• Fiber • Vitamin B12
• Zinc

9. Nutrient Rich Foods
Vegetables Fruit
• Asparagus • Avocadoes
• Bell Peppers • Apricots
• Broccoli • Bananas
• Brussels sprouts • Blueberries
• Carrots • Cherries
• Red Cabbage • Grapefruit
• Spinach • Peaches
• Summer squash • Oranges
• Tomatoes • Raspberries
• Zucchini • Strawberries

10. Nutrient Rich Foods
Grains Milk
• Brown Rice • Low-fat or skim milk
• Oatmeal • Reduced-fat flavored milk
• Whole Wheat Bread • Low-fat or fat free yogurt
• Whole Wheat Noodles • Reduced fat or low fat cheese
Meat & Beans
• Nuts: Almonds, Peanuts, Walnuts
• Beans: Kidney, Pinto, Soy
• Lean Meats: 93/7 Turkey, Skinless Chicken
Breast
• Egg Whites

11. Incorporating Nutrient-Rich Foods
• Use whole wheat pasta • Substitute oil for butter
• Steam vegetables • Use low fat dairy
• Use cooking spray products
• Grill or bake meats • Use fresh products
instead of canned
• Use low fat or fat free
products
dressings
• Use whole wheat breads
instead of white bread
• Use lean cuts of meat

12. Avoid Dull Plates

13. Add Color!

14. On Campus Dining…

15. Dining at the Atrium
• Stay AWAY from Sbarro
• Go for Caliente and Atrium Creations
• Chick-fil-a
▫ Get a smaller portion
▫ Get grilled not fried

16. Sbarro

17. Sbarro Calories CHO Protein Fat %Fat Calories

18. • Watch portion sizes
• Choose grilled over fried options

19. Noyer
• Focus on fresh fruits, not dried
• International Café
▫ Costs more but gives you enough calories, protein to fill you up and allows
less room on your plate for other items
• Market Deli:
▫ Lessen the carbs -- get a wrap!
▫ Ask for lite sauce
• Panini: high in calories, carbs and fat
▫ Special order these
• Mom’s: Go for meat and veggies
▫ Stay away from raviolis w/ cheese and sandwiches

20. Woodworth
• Comfort Zone: • Della Casa:
▫ Skip the gravy ▫ Order pastas with red sauce
▫ Go for the meat, veggies and rice ▫ Stay away from Ziti
▫ Avoid items with the word
Dumplings or Manicotti • Fire Dragon
• Woody’s Grill ▫ Use less Sauce
▫ Be careful as most items are high ▫ Go for items here!
in every category
• Deli World:
▫ Ask for dressing on the side
▫ Custom make your sandwiches

21. Bookmark Cafe
• Bagels: Low fat, not low calorie
• Go for the plastic cups of food:
▫ Cottage Cheese
▫ Fruit
▫ Pasta Salad
• Try tea or coffee without added sugar or cream

22. The Bottom Line…
• Custom order your foods
• Skip the processed options
• Fill up on vegetables
• Choose fresh fruit
• Include low fat dairy
• Remember: Nutrient Dense!

23. Ball State Net Nutrition
• http://cms.bsu.edu/CampusLife/Dining/NutritionInformation.aspx

24. Eat Better America ®
• http://www.eatbetteramerica.com/

26. References
1. Eat Better America. 2011. Available at: http://www.eatbetteramerica.com/.
Accessed February 18. 2011.
2. Eating Well at Work. Presentation by Dr. Carol Friesen and Lauren Steinmetz.
3. MyPyramid. United States Department of Agriculture. Available at:
http://www.mypyramid.gov/ . Accessed February 20, 2011.
4. Nutrient Rich Foods. American Dairy Association of Indiana. 2010. Available
at: http://www.indianadairycouncil.org/nutrientrichfoods.html. Accessed
February 17, 2011.
5. Understanding Nutrient Density. Nutrient Rich Foods Coalition. 2010.
Available at: http://www.nutrientrichfoods.org/index.html. Accessed June
24, 2010.