STUDENT CENTER
Beverages
Dunkin Donuts
Sweetened beverages contain a lot of calories along
with very little nutritional value. Be sure to check
the nutrition facts label for the calorie content.
Don’t forget to look at the serving size – most
companies make the serving size smaller so they
can make claims like “only 100 calories per serving”
when the bottle has 2.5 servings. (100 x 2.5 = 250
calories).
• Increase fiber by opting for a multigrain or
whole wheat bagel with reduced-fat cream
cheese.
• Opt for an Egg White Veggie Flatbread to
save calories and fat.
• Enjoy an Egg & Cheese or Egg White
Veggie Wake-Up Wrap for under 200
calories.
Freshens
• Enjoy a smoothie at Freshens. The Peach
on the Beach is one of our healthiest
smoothies. Add
Protein Powder or
Mega Energy for
0.85 ¢
• Start your day
with the Acai
Energy Bowl for
a good source of
fiber and Vitamins A, C, D and E.
Mondos
• Opt for our house-made wheat bread
instead of white bread.
• Add avocado to a sandwich! Avocados offer
fiber, healthy fats, vitamins and minerals
and as an added benefit help to boost the
absorption of vitamins from other foods.
• Order your sandwich without cheese to
save on calories and fat.
• Choose water, sparkling water,
unsweetened tea or our fruit and vegetable
infused waters at Conn Hall.
• Choose whole fruit over juice – this will
save you calories and provide you with
more vitamins, minerals and fiber.
• Avoid or limit soda when possible (even
diet soda).
Snacks
Try to choose a snack with no more than 200-300
calories. Although healthy snacks are important,
eating excess calories at snack time can ruin your
appetite for your next meal and possibly lead to
weight gain.
Look for a snack with protein and fiber. Having
protein and fiber together at a snack or meal can
help you feel fuller longer.
Recommended Snacks
•
•
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Fresh fruit with yogurt
Hummus and pretzels
Granola bar
Real fruit and yogurt smoothies
CONN HALL
FRESH MARKET
Salads are always a great meal option. They provide
tons of vitamins, minerals, fiber and are an easy way
to meet your recommended servings of fruits and
vegetables. However, what you add to your salad
can significantly change the health benefits.
Base: Choose lettuce like romaine, spinach or field
greens that have a deep green color. These have
more vitamins and minerals than iceburg lettuce
which is mainly water.
Dressings: Avoid creamy salad dressings like Caesar,
1000 Island, ranch, etc. Choose olive-oil based
dressings that are lower in saturated fat. Also, make
sure not to go overboard on the dressing. You can
always ask your server to go light on the dressing or
ask for it on the side.
Fruits & Vegetables: Add color to your salad by
choosing different fruits and vegetables. These
provide vitamins, minerals and antioxidants.
Protein: Avoid adding avoiding bacon bits along
with fried or breaded chicken, which can add extra
unwanted calories and fat. Choose grilled chicken, a
hardboiled egg, beans or tofu instead.
Cheese: Watch
your portion
size. Cheese is a
great source of
calcium, but it
can also contain
a lot of fat. Enjoy
a little, but eat
less.
Croutons: These
are often made
from white
bread, oil and
seasonings, which offer little nutritional value.
So Deli
• Choose whole wheat bread instead of white
for more fiber and nutrition.
• Opt for lean proteins like turkey and tuna.
• Try 1 slice of cheese instead of 2.
• Load up on vegetables. The more the better!
• Limit your use of
special sauces and
condiments that
can add calories
and fat. Opt for
mustard instead.
• Limit or avoid the
potato chips.
Soups
• Opt for broth-based soups over creamy
based soups to save calories and fat.
• Choose soups full of vegetables. Opt for
garden vegetables, lentil, minestrone and
vegetarian chili.
• Aim to only have an 8 oz. portion.
Although soups can provide a healthier
alternative to some foods, they are also
high in sodium. You should aim to
consume less than 2,000mg of sodium
a day. Too much sodium in our diet can
lead to high blood
pressure which can
put us at risk for
other heart-related
complications.
2mato
• Make this favorite an occasional meal
option.
• Choose a vegetable
slice when possible.
• Only take one slice
instead of two and
pair it with a side
salad of vegetables.
Grill'd
• Opt for a turkey burger, veggie burger or
grilled chicken instead of a beef burger or
hot dog.
• Increase fiber by choosing a whole wheat
burger bun.
• Swap the French fries for a side salad or
grilled vegetables.
• Be cautious of condiments that can add
unwanted calories and fat.
Rooted
• Rooted is focused on real, wholesome
foods with minimally-processed
ingredients that are completely plant-based.
• Enjoy healthy
plant-based
options while
being sustainable.
It’s a win-win!