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Residential Hall: Healthy Dining Options

Residential Hall: Healthy Dining Options. Charity Ralls, NIU Dietetic Intern Spring 2010. NIU Residential Halls: Healthy Dining Options. Grant Towers Stevenson Towers. Neptune Hall Lincoln Hall. Douglas Hall. PLANNING YOUR DINING DAY:.

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Residential Hall: Healthy Dining Options

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  1. Residential Hall:Healthy Dining Options Charity Ralls, NIU Dietetic Intern Spring 2010

  2. NIU Residential Halls:Healthy Dining Options Grant Towers Stevenson Towers Neptune Hall Lincoln Hall Douglas Hall

  3. PLANNING YOUR DINING DAY: • A daily plan allows you to think about how you are eating over the course of a whole day and allows you to plan for and include all of your nutritional needs. • Planning your dining day will help prevent you from over eating or under eating during the day. • Everyone should aim for at least three meals during the day and depending on your activity level, one or two healthy snacks.

  4. CLICK ON A CALORIE LEVEL BELOW TO SEE THE CORRESPONDING DINING OPTIONS • 1800 Calories Appropriate for: • Females who have low activity levels. • Moderately active petite females. • Males of healthy weight (BMI <25) with low activity levels. • 2400 Calories Appropriate for: • Very active or endurance athlete females maintaining their weight. • Moderately active to active males of healthy weight. • 3000 Calories Appropriate for: • Large frame males who are very active. • Male student athletes during in-season training.

  5. 1800 CALORIE DINING SUGGESTIONS: • Goals: • 2.5 cups vegetables • 1.5 cups of fruit • 3 cups of dairy • 6 ounces of grains (eg. 3 slices of bread & 1.5 cups rice) • 5 ounces of meat or beans (1 slice deli lunchmeat = 1oz) • Who? • Females who have low activity levels. • Moderately active petite females. • Males of healthy weight (BMI <25) with low activity levels.

  6. 1800 CALORIE DINING DAY: BREAKFAST • Option #1 • Banana • 1½ cups Cheerios • 1 cup 2% milk • Coffee or Tea • Option #2 • Banana • 1 cup yogurt • ½ cup granola • Coffee or Tea

  7. 1800 CALORIE DINING DAY: LUNCH • Option #1 • Spicy Chicken Sandwich • Side Salad w/low-fat dressing • Water • Option #2 • Side Salad w/low-fat dressing • Tuna Salad Sandwich • Apple • Water

  8. 1800 CALORIE DINING DAY: SNACKS • Option #1 • Carrot Sticks • Ranch Dip • Option #2 • Cottage Cheese • Piece of Fruit • Option #2 • Yogurt • Piece of Fruit

  9. 1800 CALORIE DINING DAY: DINNER • Option #1 • 1 cup of skim milk • Chicken breast • Side salad w/low-fat dressing • 1 cup steamed veggies • Option #2 • 1 cup stir-fry beef and peppers • 1 cup fried rice • 1 cup steamed veggies • 1 cup of skim milk

  10. 2400 CALORIE DINING DAY: • Goals: • 3 cups vegetables • 2 cups of fruit • 3 cups of dairy • 8 ounces of grains (eg. 4 slices of bread & 2 cups rice) • 6.5 ounces of meat or beans (1 slice deli lunchmeat = 1oz) • Who? • Very active or endurance athlete females maintaining their weight. • Moderately Active to active males of healthy weight.

  11. 2400 CALORIE DINING DAY: BREAKFAST • Option #1 • 2 slices whole wheat toast • 2 Tbs. peanut butter • 3 oz. Scrambled eggs • 1 cup skim milk • Option #2 • 1 whole wheat bagel • 2 Tbs. Jam • Banana • Coffee or Tea

  12. 2400 CALORIE DINING DAY: LUNCH • Option #1 • Chef salad with chicken • 1 cup veggie chili • 1 cup yogurt • Apple • Water • Option #2 • Side salad w/low-fat dressing • Turkey sandwich w/mustard, mayo, cheese • Yogurt • Water

  13. 2400 CALORIE DINING DAY: SNACKS • Option #1 • ½ pita • 2 Tbs hummus • Piece of fruit • Option #2 • Cottage cheese • Piece of fruit • Option #3 • Small container granola • 1 cup yogurt

  14. 2400 CALORIE DINING DAY:DINNER • Option #1 • 1 cup skim milk • Beef ravioli w/ Prego • 1 cup steamed veggies • 1 slice bread with 2 teaspoons butter or olive oil • Orange • Option #2 • Chicken breast • 1 cup steamed veggies • Medium baked potato with 1 tablespoon of butter • 1 cup skim milk • Orange

  15. 3000 CALORIE DINING DAY: • Goals: • 4 cups vegetables • 2½ cups of fruit • 3 cups of dairy • 10 ounces of grains (1 slice bread = 1oz) • 7 ounces of meat or beans (1 slice deli lunchmeat = 1oz) • Who? • Large frame males who are very active • Male student athletes during in-season training

  16. 3000 CALORIE DINING DAY: BREAKFAST • Option #1 • 1 cup orange juice • 1 cup milk • ½ cup granola • Banana • 1 slice whole wheat toast • 2 Tablespoons Peanut Butter • Option #2 • 3 ounces of eggs • 1 slice whole wheat toast • 2 Tablespoons jam • 1 cup yogurt • 1 Orange • 8 ounce cup of milk

  17. 3000 CALORIE DINING DAY: LUNCH • Option #1 • Chicken sandwich • 1 cup veggie chili • Side salad with low-fat dressing • Apple • 1 cup skim milk • Option #2 • Chef salad with chicken • Turkey sandwich • 1 Cup of yogurt • Apple • Water

  18. 3000 CALORIE DINING DAY: SNACKS • Option #1 • Vegetables • Ranch Dip • 1 slice whole wheat • 1 Tablespoon peanut butter • Option #2 • 1 cup yogurt • 1 small container granola • Piece of fruit

  19. 3000 CALORIE DINING DAY: DINNER • Option #1 • Cheese Ravioli w/ Prego • Chicken breast • 1 cup steamed veggies • Side salad • 1 cup skim milk • Option #2 • Chicken parmesan • 1 cup mixed veggies • Side salad w/ low-fat dressing • 1 slice bread w/ tsp butter • 1 cup skim milk

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