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Devouring DeKalb

Devouring DeKalb. How to Eat Smart Around Town by NIU Dietetic Interns, Spring 2011 NIU Recreation Services Nutrition Programming. Where do you like to eat?. The results of a recent survey indicate that NIU students prefer these restaurants:.

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Devouring DeKalb

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  1. Devouring DeKalb How to Eat Smart Around Town by NIU Dietetic Interns, Spring 2011 NIU Recreation Services Nutrition Programming Dietetic Interns @ NIU Recreation Services

  2. Where do you like to eat? • The results of a recent survey indicate that NIU students prefer these restaurants: **NIU Rec Center does not endorse these restaurants. These represent the habitsof NIU students.** Dietetic Interns @ NIU Recreation Services

  3. What is Healthy Eating? • Healthy eating contains a balance of: • Fruits and vegetables • Lean meats and beans • Whole grains • Low-fat Dairy • Polyunsaturated & monounsaturated fats (the healthy fats) • Limited amounts of saturated fats & trans fats Dietetic Interns @ NIU Recreation Services

  4. Do you know how to make healthy choices at these places? • We know you want to! • 77% of NIU students said they would like to learn more about eating healthier when dining out • Let’s go to your top seven favorite places and see what’s on the menu! Dietetic Interns @ NIU Recreation Services

  5. First stop: Jimmy John’s • Claim to Fame: • That tasty Hellmann’s Mayo • 1 Tbsp Hellmann’s = • 90 calories • 10 g fat • To decrease calories & fat, go light on the mayo • Ask for extra veggies Dietetic Interns @ NIU Recreation Services

  6. Jimmy John’s Meal Example • Turkey Tom on 7-Grain Wheat Bread & Water with Lemon • Lettuce, tomato, alfalfa sprouts • Add cucumbers • Ask for light mayo, or substitute mustard or italian vinaigrette instead • Nutrition Info (sandwich with light mayo) • 513 calories • 16 g fat • 7 g fiber Dietetic Interns @ NIU Recreation Services

  7. What about the “Unwich” at Jimmy John’s? • The Unwich is just like the regular sandwich but with lettuce instead of bread • Sure, it’s lower calorie, but you are missing out on the bread that provides: • Carbohydrate for energy • Fiber for your digestive system • Nutrients for good health • Carbohydrates are not our enemy! Dietetic Interns @ NIU Recreation Services

  8. Next Stop: Panera Bread • Feel uneasy about making good decisions with delicious pastries staring you in the face? We’re here to help! Dietetic Interns @ NIU Recreation Services

  9. Panera Bread Meal Example • ½ Mediterranean Veggie Sandwich • Substitute whole grain loaf bread • Low fat Chicken Noodle Soup • Apple • 16 oz Iced Green Tea • Nutrition Info • 530 calories • 9 g fat • 11 g fiber Dietetic Interns @ NIU Recreation Services

  10. Other Healthy Choices at Panera • Asian Sesame Chicken Salad with Asian Sesame Vinaigrette dressing • 410 calories, 20 g fat, 3 g fiber • Smoked Turkey Breast Sandwich on Sourdough • 470 calories, 17 g fat, 3 g fiber • Egg & Cheese Grilled Breakfast Sandwich • 380 calories, 14 g fat, 2 g fiber Dietetic Interns @ NIU Recreation Services

  11. Next Stop: Taco Bell • Mexican fast-food restaurants can be high in fat and calories, however healthy choices are possible • Healthier items on menu begin with the word “Fresco” • Beans are a great source of fiber Dietetic Interns @ NIU Recreation Services

  12. Taco Bell: Example Meal • Fresco Bean Burrito • Mexican Rice • Cinnamon Twists • Water • Nutrition Information: • Calories: 640 • Fat: 18.5 g • Fiber: 13 g Dietetic Interns @ NIU Recreation Services

  13. Next Stop: Panda Express • Panda Express has a “Wok Smart” label on items that are lower in calories • It looks like this: • Try items that have vegetables as the main ingredient • Vegetables are high in fiber and low calorie Dietetic Interns @ NIU Recreation Services

  14. Panda Express “Wok Smart” Meal Example • Mushroom Chicken Entrée • Side of mixed veggies • 2 Veggie Spring Rolls • Bottled water or milk • Nutrition Info • 415 calories • 20 g fat • 9 g fiber Dietetic Interns @ NIU Recreation Services

  15. Next Stop: McDonald’s • You CAN make healthier choices here! • When reading the menu, avoid the words: • Double • Triple • Crispy • Big Dietetic Interns @ NIU Recreation Services

  16. McDonald’s Meal Example • Grilled Chicken Classic Sandwich • Ask for light mayo • Snack Size Fruit & Walnut Salad • 1% Lowfat Milk • Nutrition Information • 730 calories • 20.5 g fat • 5 g fiber Dietetic Interns @ NIU Recreation Services

  17. What’s the best McCafé* Choice? • Cappuccino & Lattes made with nonfat milk Small Mocha Latte with Nonfat Milk • 240 calories • 5 g fat • 3 g saturated fat • 34 g sugar Large Caramel Frappe • 680 calories • 29 g fat • 18 g saturated fat • 88 g sugar • Medium Nonfat Cappuccino • -80 calories • -0 g fat • -0g saturated fat • -12 g sugar *similar results would be seen at coffee houses Dietetic Interns @ NIU Recreation Services

  18. Next Stop: Chipotle Mexican Grill • One of NIU students’ favorites in DeKalb • Great place to get your fiber and veggies! Dietetic Interns @ NIU Recreation Services

  19. Chipotle Sample Meal • Burrito Bowl with: • Cilantro lime rice • Black beans • Chicken • Tomato Salsa • Ask to add fajita vegetables • Add a little cheese to get calcium • Water or Diet Pop • Nutrition Info • 530 calories, 15 g fat, 15 g fiber Dietetic Interns @ NIU Recreation Services

  20. Last Stop: Subway • NIU students’ #1 choice for dining out! • Go with the Fresh Fit options • Choose apples or yogurt as a side • Load up on the veggies! Dietetic Interns @ NIU Recreation Services

  21. Subway: Meal Example • 6 inch Oven Roasted Chicken on Wheat bread • Light mayo • Lettuce, tomato, green pepper, onion, cucumber • Mozzarella cheese • Dannon Light & Fit Yogurt • Water • Nutrition Information • Calories: 490 • Fat: 13 g • Fiber: 5 g Dietetic Interns @ NIU Recreation Services

  22. Tips for Dining Out • Look for dishes that are steamed, broiled, or grilled instead of those that are fried or sautéed • Ask for a to-go box as soon as you get your food and put half of it away if it is a large portion • Ask for salad dressing and sauces on the side • Share an entrée with a friend • Share a large dessert with two friends • Remember, you don’t have to clean your plate! Dietetic Interns @ NIU Recreation Services

  23. What to Look For • Choose restaurants that offer: • Fruits and vegetables • Whole grain breads and pastas • Lean meats, fish, or poultry that are not fried • Low-fat milk to drink • Think about the meal in the context of the whole day • Does it contribute to your nutritional needs? • If not, how could you make the meal better? Dietetic Interns @ NIU Recreation Services

  24. Campus Recreation offers FREE nutrition coaching provided by a registered dietitian and graduate-level dietetic interns! • Stop in today or make an appointment! • http://www.niu.edu/recservices • Click on Fitness, Wellness and Nutrition • Or contact us: 753-9416 • E-mail: CampusRecNutrition@niu.edu Dietetic Interns @ NIU Recreation Services

  25. THANKS FOR JOINING US! Dietetic Interns: NikiBruzek, Amy Musselman, Saadia Ahmad, JaimeeWallo, & Aftan Bryant Dietetic Interns @ NIU Recreation Services

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