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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:
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.
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 CaloriesAppropriate for:
• Very active or endurance athlete females maintaining their weight. • Moderately active to active males of healthy weight.
3000 CaloriesAppropriate for:
• Large frame males who are very active.
• Male student athletes during in-season training.
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.
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
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
1800 CALORIE DINING DAY: SNACKS
Option #1 Carrot Sticks Ranch Dip
Option #2 Cottage Cheese Piece of Fruit
Option #2 Yogurt Piece of Fruit
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
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.
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
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
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
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
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
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
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
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
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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