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RESIDENTIAL HALL: HEALTHY DINING OPTIONS Charity Ralls, NIU Dietetic Intern Spring 2010

R ESIDENTIAL H ALL : H EALTHY D INING O PTIONS Charity Ralls, NIU Dietetic Intern Spring 2010

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Page 1: R ESIDENTIAL H ALL : H EALTHY D INING O PTIONS Charity Ralls, NIU Dietetic Intern Spring 2010

RESIDENTIAL HALL:HEALTHY DINING OPTIONS

Charity Ralls, NIU Dietetic Intern Spring 2010

Page 2: R ESIDENTIAL H ALL : H EALTHY D INING O PTIONS Charity Ralls, NIU Dietetic Intern Spring 2010

NIU RESIDENTIAL HALLS:HEALTHY DINING OPTIONS

Grant Towers Stevenson Towers

Neptune Hall Lincoln Hall

Douglas Hall

Page 3: R ESIDENTIAL H ALL : H EALTHY D INING O PTIONS Charity Ralls, NIU Dietetic Intern Spring 2010

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.

Page 4: R ESIDENTIAL H ALL : H EALTHY D INING O PTIONS Charity Ralls, NIU Dietetic Intern Spring 2010

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.

Page 5: R ESIDENTIAL H ALL : H EALTHY D INING O PTIONS Charity Ralls, NIU Dietetic Intern Spring 2010

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.

Page 6: R ESIDENTIAL H ALL : H EALTHY D INING O PTIONS Charity Ralls, NIU Dietetic Intern Spring 2010

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

Page 7: R ESIDENTIAL H ALL : H EALTHY D INING O PTIONS Charity Ralls, NIU Dietetic Intern Spring 2010

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

Page 8: R ESIDENTIAL H ALL : H EALTHY D INING O PTIONS Charity Ralls, NIU Dietetic Intern Spring 2010

1800 CALORIE DINING DAY: SNACKS

Option #1 Carrot Sticks Ranch Dip

Option #2 Cottage Cheese Piece of Fruit

Option #2 Yogurt Piece of Fruit

Page 9: R ESIDENTIAL H ALL : H EALTHY D INING O PTIONS Charity Ralls, NIU Dietetic Intern Spring 2010

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

Page 10: R ESIDENTIAL H ALL : H EALTHY D INING O PTIONS Charity Ralls, NIU Dietetic Intern Spring 2010

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.

Page 11: R ESIDENTIAL H ALL : H EALTHY D INING O PTIONS Charity Ralls, NIU Dietetic Intern Spring 2010

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

Page 12: R ESIDENTIAL H ALL : H EALTHY D INING O PTIONS Charity Ralls, NIU Dietetic Intern Spring 2010

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

Page 13: R ESIDENTIAL H ALL : H EALTHY D INING O PTIONS Charity Ralls, NIU Dietetic Intern Spring 2010

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

Page 14: R ESIDENTIAL H ALL : H EALTHY D INING O PTIONS Charity Ralls, NIU Dietetic Intern Spring 2010

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

Page 15: R ESIDENTIAL H ALL : H EALTHY D INING O PTIONS Charity Ralls, NIU Dietetic Intern Spring 2010

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

Page 16: R ESIDENTIAL H ALL : H EALTHY D INING O PTIONS Charity Ralls, NIU Dietetic Intern Spring 2010

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

Page 17: R ESIDENTIAL H ALL : H EALTHY D INING O PTIONS Charity Ralls, NIU Dietetic Intern Spring 2010

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

Page 18: R ESIDENTIAL H ALL : H EALTHY D INING O PTIONS Charity Ralls, NIU Dietetic Intern Spring 2010

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

Page 19: R ESIDENTIAL H ALL : H EALTHY D INING O PTIONS Charity Ralls, NIU Dietetic Intern Spring 2010

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