Healthy choices and their Benefits:

Whole Grain Cereals

Life, Cheerios, Granola, Raisin Bran, Oatmeal

Low Fat & Whole Grain options

Whole grains are a good source of iron, magnesium, selenium, B-vitamins & dietary fiber.

Whole grains are associated with a lower body weight & may help reduce the risk of cardiovascular disease.

Omelets

Egg substitute, vegetables & ham

Egg Substitutes are great protein source, fat & cholesterol free with B-vitamins, Iron, Zinc & magnesium.

Vegetables are naturally low in calories & fat.

Adding vegetables increases beneficial nutrients in the diet & will help you meet the recommended 2 ½ Cups per day

Ham is lower in calories & fat than Sausage

Whole Wheat Bread

Add 1 Tbsp of peanut butter

Choosing whole grain will provide you with dietary fiber, iron & many B-vitamins.  White bread is a refined grain which means many of these nutrients have been removed.

Peanut butter will add a source of protein to your breakfast to help keep you feeling fuller longer.

Low Fat Dairy

Skim milk, yogurt, and cottage cheese

Low in Saturated fat & high in Unsaturated fats

Choosing low-fat dairy products decreases the amount of calories, fat & cholesterol being consumed while protein, calcium & other minerals remain high.

Eating calcium rich foods builds strong bones and helps maintain bone density & healthy teeth.

Stir Fry Station

Healthy choices and their Benefits:

Pasta

Portion control is key.  One Serving of Pasta is ½ Cup.

Choose Brown Rice

Brown rice (a whole grain) is higher in dietary fiber, iron & B-vitamins and other health promoting nutrients compared to white rice.

Olive Oil

Low in Saturated fat & high in Unsaturated fats

Contains Polyunsaturated Fats & Monounsaturated Fats which improve certain factors that could help lower your risk of heart disease & diabetes.

Add a variety of Fresh Vegetables

Vary your veggies

Variety is important because different nutrients are found in different vegetables

Choose a Lean Protein

Chicken, Tofu

Both choices are low in calories & fat but still a good source of Protein.

Tofu = Soy protein.  Soy protein has been shown to reduce cholesterol levels

Salad Bar

Healthy choices and their Benefits:

Greens

Romaine & Spinach

Romaine & Spinach are more nutrient dense (many nutrients for little calories) than Iceberg.

Includes vitamin C,  magnesium, iron, Vitamin K

Vegetables

Tomatoes, carrots, cucumbers, green peppers, peas, mushrooms

Fruits and vegetables are sources of many vitamins, minerals and other natural substances that help protect you from chronic diseases.

Lean Protein

Tofu, tuna, chick peas, black beans

Beans & Peas are excellent sources of protein. They also provide dietary fiber, potassium & folate that are found in vegetables.

Tuna provides Omega-3 fatty acids for cardiovascular benefits.

Dressings

Choose light or fat free or olive oil & vinegar

Choosing a light or fat free dressing will reduce the amount of calories & fat consumed.

Stick with the serving size.

One serving of dressing is 2 Tablespoons.

Vegetarian Station

Healthy choices and their Benefits:

Veggie Burgers

Black bean burger, veggie chic patties & garden burger

Contain less total fat & less saturated fat than beef burgers.

Provide a good source of fiber.

Rice

Brown rice

Brown rice (a whole grain) is higher in dietary fiber, iron & B-vitamins and other health promoting nutrients compared to white rice.

Steamed Vegetables

Vegetables are naturally low in calories & fat.

Steamed vegetables have the same nutritional value as fresh vegetables.  There is no butter or oil added.

Vegetable kabobs

A great way to vary your veggies.  Variety is important because different nutrients are found in different vegetables.

A serving of brown rice will add protein to your meal as well as iron and essential B-vitamins. 

Tofu

A good source of protein that is low is fat and calories.

Tofu is a very good source of iron, providing 33.8% of the Daily Value for this important mineral in 4 ounces.

Italian Vegetable Bake

One slice provides a good source of protein and a variety of vegetables with the beneficial vitamins and minerals.   Provides a well balanced meal.

Stuffed Portobello

A high protein, low fat option.

Portobello mushrooms are a source of phytochemicals that act as antioxidants in the body to protect against disease.

Pasta Station

Healthy choices and their Benefits:

Vegetables – green beans, broccoli, spinach, onion, mushroom

Adding a lot of vegetables will fill your plate but reduce the overall calories of your meal.

Will help you meet the recommended 2 ½ Cups per day.

Choosing broccoli & spinach would be a great way to add calcium to your meal.

Sauce - choose marinara over alfredo sauce

Marinara is lower is fat & calories compared to Alfredo Sauce.

The tomatoes in marinara sauce are a rich source of vitamin C, supporting the immune system.

Tomatoes also contain the nutrient Lycopene which has an antioxidant effect & may help in the prevention of a variety of cancers. 

Cheese - 1 tbsp parmesan

The key is to watch your portion size.

Deli Station

Healthy choices and their Benefits:

Whole Wheat Bread

The dietary fiber in whole grain bread helps keep you feeling fuller longer which can decrease overeating and lead to weight loss overtime.

Choosing whole grain will provide you with dietary fiber, iron & many B-vitamins.  White bread is a refined grain which means many of these nutrients have been removed.

Lean Meats

Chicken or turkey

Choosing a lean meat is a great way to lower both calories & fat while still consuming a good amount of Protein.

Cheese

Try to stick with just one slice

Portion size counts.

Vegetables

Lettuce, tomato, cucumbers

Pile the veggies high for an extra crunch and lots of health promoting nutrients.

Dressing

Choose light dressings or mustard over full fat mayo

Choosing a light or fat free dressing will decrease the amount calories & fat consumed.

Mustard is made from the seeds of a mustard plant, mixed with spices & vinegar. Therefore, it is low in calories & has no saturated fat.

Folger Food Court

Fireplace- Create your own Salad Station

Healthy choices and their Benefits:

Choose a variety of Vegetables

Broccoli, carrots, cucumbers, tomatoes & green peppers.

Adding a variety vegetables helps increase beneficial nutrients in the diet, are low in calories & help meet the recommended 2 ½ cups per day.

Dressings

Choose light or fat free, such as Light Ranch, Fat Free Italian, Fat Free Honey Dijon or Fat Free Raspberry Vinaigrette.

Choose a lighter dressing to limit the calories and fat consumed.

Home Zone

Healthy choices and their Benefits:

Entrees:

Stuffed Portobello

Portobello mushrooms are a rich source of iron, selenium, potassium, phosphorus, riboflavin, pantothenic acid, copper, and zinc. These nutrients provide antioxidant value and also play a role in enhancing immunity and preventing disease.

Smoked Turkey Breast

Hot Turkey Sandwich

Turkey breast is considered a lean meat and is low in saturated fat.  It is a great source of protein, Vitamin B-6, Vitamin B-12, Iron, Selenium, Zinc, Riboflavin and Niacin.

Sides:

Steamed Vegetable

Cold Cucumber Salad

Variety is important because different nutrients are found in different vegetables

Vegetables are naturally low in calories & fat.

Steamed vegetables have the same nutritional value as fresh vegetables.  There is no butter or oil added.

Other:

Fruit based Smoothies

Fruit Smoothies can help you reach the recommended 2 ½ cups of fruit per day while providing many vitamins and minerals that help prevent disease

Wraps

Healthy choices and their Benefits:

Veggie & Hummus Wrap

Provides a variety of fresh vegetables increasing the nutritional value of the wrap.

Low in saturated fat

340 Calories; 7 grams Fat; 1 gram Saturated Fat

Choose lots of fresh vegetables

Tomatoes, carrots, cucumbers, spinach

Vary your veggies

Choose fresh vegetables over canned peppers & olives to decrease the amount of Sodium consumed.

Protein

Choose Grilled chicken vs. Fried Chicken

Grilled chicken is lower in total fat, saturated fat & cholesterol verses fried chicken.

Dressings

Choose Light versions such as Red Hot, BBQ or Balsamic Vinegar.

Choose a lighter dressing to limit the calories and fat.

Jump

Healthy choices and their Benefits:

Create your own Stir fry

Choose a variety of fresh vegetables

Eating a variety of vegetables, especially dark green, red & orange vegetables and beans & peas will provide the most beneficial vitamins & minerals. 

Choose Lean meats such as chicken & tofu

Both choices are a good source of protein and lower in total fat & saturated fat.

Tofu = Soy protein.  Soy protein has been shown to reduce cholesterol levels & greatly decrease the risk of heart disease.

Choose white rice vs. fried

White rice is lower in fat & cholesterol compared to fried rice.

QUIZNOS

Healthy choices and their Benefits:

Flatbread Sammies

Smokey Chipotle Turkey

Chicken Bacon Ranch

Bistro Steak Melt

Italiano

Cantina Chicken

Roadhouse Steak

Veggie

All Sammies are under 500 calories.

They are a smaller option on the menu and a good choice if you are trying to decrease calories throughout the day.

Ask for extra fresh vegetables to increase health promoting nutrients and disease-fighting phytochemicals.

Small Subs

Turkey, Ranch & Swiss

Ultimate Turkey Club

The Traditional

Honey Bourbon Chicken

Veggie

Roast beef

Oven Roasted Turkey

Honey-Cured Ham

Small Sub options for under 500 calories each.

Turkey & Chicken are lean meat options & will be lower in Saturated Fat.

To decrease calories and/or fat, limit the amount of dressing added.

Farmer’s Market Salads

Chicken Caesar

Cobb Salad

Harvest Chicken

Mediterranean Chicken

All Salads are under 500 calories each.

To decrease amount of calories consumed, keep the dressing on the side instead of pouring it on your salad.

Starbucks

Healthy choices and their Benefits:

Oatmeal with Mixed Nuts or Dried Fruit

Oatmeal is a whole grain option

Oatmeal contains soluble fiber which can help lower total cholesterol

Soluble fiber delays stomach emptying making you feel full longer which helps with weight loss.

Contains hundreds of phytochemicals which aid in reducing the risk of cancer.

Nuts are one of the best plant sources of protein.

All nuts contain fiber, which also helps lower cholesterol levels and make you feel full, so you eat less.

Nuts have Poly and Mono-unsaturated fats which help lower cholesterol levels.

Dried Fruits contain high amounts of vitamins & minerals including beta carotene, vitamin E, niacin, iron, magnesium, potassium and calcium.

Dried fruits generally contain more fiber than the same-sized serving of their fresh counterparts.

HUB ROCK II

Chick-Fil-A

Healthy choices and their Benefits:

Chargrilled Chicken Sandwich

Lower in calories & total fat than the breaded chicken sandwich.

Chargrilled Chicken Cool Wrap

Under 500 calorie option.

Chicken Sandwich without butter

Ask for no butter on the bun to lower total fat & saturated fat.

Salads:

Chargrilled Chicken Garden Salad

Southwest Chargrilled Chicken

Char grilled Chicken & Fruit Salad

These salads are a lower calorie option.

Provides a variety of vegetables and a lean protein for a balanced meal.

Choose fat free honey mustard or light Italian dressing.

Side Salad

Adds a variety of vegetables to your meal to help to meet the recommended 2 ½ cup per day.

Choose fat free honey mustard or light Italian dressing.

Salad Garden

Healthy choices and their Benefits:

Choose a variety of Fresh Vegetables

Eat the colors of the rainbow to get the most nutrition with the vitamins, minerals, fiber & disease-fighting phytochemicals you need for good health.

Choose a Protein Source

Beef

Chicken

Portobello

Eating protein at every meal can lead to good nutrition & weight loss.

Protein helps preserve muscle mass and encourages fat burning while keeping you feeling full.

Lean proteins are the best options.

Dressings

Choose light or fat free

Keep your dressing on the side instead of pouring it all on your salad.

Grille Works

Healthy choices and their Benefits:

Turkey Burger

Garden Burger

Contains less total fat & less saturated fat than beef burgers.

Provides a good source of fiber.

Condiments

Try mustard instead of mayonnaise

Choosing mustard over mayo will eliminate the saturated fat.

Tuscan Market

Healthy choices and their Benefits:

Choose plenty of Fresh Vegetables

A great way to add vegetables into your meal.

Vegetables are naturally low in calories and provide an abundance of health promoting nutrients.

The vegetables will fill your plate & keep you full without adding the extra calories.

Choose Marinara sauce over Alfredo

The tomatoes in marinara sauce are a rich source of vitamin C, supporting the immune system.

Tomatoes also contain the nutrient Lycopene which has an antioxidant effect & may help in the prevention of a variety of cancers. 

Marinara is lower in total fat & calories compared to Alfredo Sauce.

The Works

Healthy choices and their Benefits:

Whole Wheat Bread

Regular consumption of whole grain provides significant health benefits.

Contains phytonutrients, antioxidants, vitamins, minerals & fiber.

Reduces the risk of heart disease, cancer & diabetes. 

Choose Lean Meats

Chicken

Turkey

Choosing a lean meat is a good way to get your protein & lower both calories & fat.

Eating protein at every meal can lead to good nutrition & weight loss.

Protein helps preserve muscle mass and encourages fat burning while keeping you feeling full.

Fresh Mozzarella

Limit to one slice of cheese

One serving of cheese is 1 ½ ounces.  About the size of 4 stacked dice.

Foster & Folger

Grab & Go

Healthy choices and their Benefits:

Salads

Choose Grilled over Fried Chicken

Choose light or fat free dressings, such as, fat free honey Dijon, fat free raspberry vinaigrette, light Italian, light ranch.

Choosing grilled will eliminate the unhealthy fats found in fried foods.

These dressings will keep your salad low in calories & fat.

Wraps

Hummus & Vegetable

California Wrap

Provides a mix of different vegetables to help vary your veggies.

Hummus is high in iron, vitamin C, folate & vitamin B-6.

The chick peas in hummus make it a good source of protein & dietary fiber.

Fruit Cups & Fresh Fruit

Fresh fruit is a good source of soluble fiber to benefit your digestive system.

Adding a fruit cup to your meal will help you meet the recommended 2 ½ cups per day.

Vegetable Cups

Fresh Vegetables are a low calorie and nutrient rich snack to keep you fit & decrease your risk of disease.

Unsalted Nuts & Seeds

Nuts & seeds provide healthy fats that your body needs to function properly.

Nuts are rich source of protein, omega-3 fatty acids, and dietary fiber.

Nuts & Seeds have vitamin E that helps protect against cancer and cardiovascular disease improves immune function and slows the aging process.

Dried Fruit

Dried Fruits contain high amounts of vitamins & minerals including beta carotene, vitamin E, niacin, iron, magnesium, potassium and calcium.

Dried fruits generally contain more fiber than the same-sized serving of their fresh counterparts.

Yogurt

Yogurt has active cultures that can help boost the immune system & promote a healthy digestive tract.

Yogurt is also a great source of calcium & protein.  Try adding fresh fruit for a nutritious boost.  

Pretzels

Pretzels are a healthy snack that are lower in calories, saturated fat and total fat than potato chips.

Pretzels offer the benefits of the B vitamins thiamine, riboflavin, niacin, pantothenic acid and vitamin B-6 which all play essential roles in the body.