HEALTHY EATING
TOWSON DINING SERVICES
Nutrition services available to You!
MAKE HEALTHY CHOICES
Nutrition Counseling: Make an appointment to ask questions
about your diet or get nutritional advice from our registered dietician.
Dining Location Tours: Dining hall tours are set-up to educate
students on how to eat healthy in our all-you-care-to-eat facilities. Our
nutritionist will guide you through the facilities and show you how to
keep a healthy diet.
Social media: Follow us for wellness tips and suggestions at
@TuNutrition on Twitter, and Towson University Nutrition Club
on Facebook
NUTRITION CLUB: Check out the campus nutrition club on Facebook
(Towson University Nutrition Club) for upcoming events and meetings.
For additional information about these services contact Kerry Ballek at
[email protected]
Nutrition information available
online for dining halls
Log onto dining.towson.edu
Click ‘Locations’ > Search Menu Items
From there choose a location from left navigation bar (Glen, Newell,
West Village), the day, meal period or everyday items, and then
select menu items. View calories, fat, protein, carbs, sugar, sodium,
and more.
Nutrition kiosks also available at each dining hall or download the
smartphone app to view right from your phone: App On Campus
DINING.TOWSON.EDU
fa c e b o o k . c o m / t u d i n i n g
For more information check out the following links:
www.eatright.org
www.dietaryguidelines.gov
www.choosemyplate.gov
When in a dining hall be mindful of the following
• Use the nutrition information online to rate your meal.
• It’s easy to eat with our eyes and not our stomach, resist the
urge of overeating.
• Make half your grains whole grains.
• Re-think your drink. Drinking water instead of sugary beverages
can help you manage your calorie intake.
• Make half your plate fruit and veggies.
• Slow down on the sauces, gravies and dressings.
How to eat healthy on campus
Here’s just a small list of the healthiest choices you can make
on campus. Be responsible and make healthy choices
• Any side item can be a whole piece of fruit, and in some locations
pretzels or a side salad.
• All delis on campus offer light mayonnaise and whole grain breads.
• Jamba Juice fruit & vegetable smoothies, almond milk and
nutritional information posted.
• Susquehanna Food Court’s Kappa Sushi fresh, made-to-order sushi rolls.
Premade sushi rolls available in other retail locations, made fresh every
morning. Brown rice available.
• T-Veggie and T-Vegan stations at Glen, Newell, and West Village
with daily entrée options for vegetarians/vegans.
• Made-to-order salads at Susquehanna and Paws. Deluxe salad bar Patuxent.
• Whole wheat pasta available at the Den and Patuxent.
• Grilled or steamed vegetables with no added salt or fat available at
all dining halls, Susquehanna, and the Den.
• Low fat/fat free dairy products in all locations including milk and yogurt.
Greek yogurt in all retail locations.
Tips To Help You Eat Right
• To start the day with a healthy breakfast include items such as:
whole grain cereals, oatmeal, fruit, nuts, eggs or egg whites,
low fat yogurt, low fat cottage cheese, skim milk, whole wheat
bagels, English muffins and peanut butter.
• Make ½ your plate fruits and vegetables, ¼ grains (bread, rice,
pasta) ¼ lean protein (meat, poultry without skin, fish, beans,
eggs, nuts, seeds).
• Save dessert for a special occasion or treat.
• Make at least half your daily grains whole grains (whole wheat
pasta, whole wheat bread, brown rice, oatmeal, popcorn, etc.).
Vegetarian, Vegan or Flexitarian?
• Vary your protein choices and choose: lean beef and pork,
chicken, turkey, beans, lentils, eggs, nuts and nut butters, tofu
and seafood.
We have lots of options for you! Including our new cookbook
with a hundred recipes for the dining halls.
Log onto dining . towson . edu
> click ‘Locations’ and ‘Vegetarian/Vegan’
for more information about our program & cookbook
• Eat a variety of fruits and vegetables daily.
• Choose foods and beverages low in added sugars. Limit soda,
sweetened teas, fruit drinks, candy, ice cream, cake, cookies, etc.
Drink water instead of sugary drinks.
• Choose healthy fats including fish, nuts, seeds, vegetable oils,
flax and avocado.
• Choose skim or 1% milk and fat free or low fat dairy products
like yogurt, cheese, cottage cheese, calcium fortified soymilk.
• Eat less saturated fat. Foods with saturated fat can include:
cakes, cookies, ice cream, butter, pizza, regular cheese and fatty
meats like ribs, sausages, bacon, poultry skin, and hot dogs. Use
these foods as occasional treats, not everyday foods.
• Keep your intake of trans fat as low as possible. Foods with trans
fat include stick margarine, some cakes, cookies, donuts, pie crusts,
and some crackers. Read the ingredient list, if you see
“partially hydrogenated” then it probably contains trans fat.
• Go to www.choosemyplate.gov to find out more about portion sizes,
how many calories you need per day and to find out how many
servings from each food group you need per day.
• Green Smoothies available at Susq Sweet Shop.
• Frito Lays Baked Chips and other numerous low-fat/low-calorie
on-the-go snacks.
Go Meatless on Mondays. One day a week cut out meat
• Breakfast menus and omelet bars always serve egg whites.
The key benefits of Meatless Monday include reducing your risk for
• Build Your Own Veggie Bar at the Den.
heart disease and cancer, curbing obesity, fighting diabetes, living
• Outtakes grab and go available in all retail locations offering an array
of salads and snack packs that are high in nutrients and/or low in
calories and fat.
longer, improving your diet, cutting your weekly budget, reducing
• Broth based soups always available.
• Pure @ Arts Café serves a menu with made from scratch items
including local, sustainable, or organic ingredients.
Look for “Campus Dietitian Healthy Pick” options throughout campus
your carbon footprint, minimizing water usage, and reducing fossil
fuel dependence.
For more information : www.meatl essmonday.com