A Devil’s
Guide to
Snacking
Walking through the BC Plaza to your next class and suddenly
feeling hungry? You want something to hold you over to your next
meal but you’re not sure what - after all, snacking is bad, right?
Not necessarily.
One of the many benefits to snacking is that it helps curb your
hunger and keeps your blood sugar more stable – both of which
can improve your focus and energy levels. Best of all if you snack
smart you will avoid over-eating at the next meal. Take a look
inside and find out what’s good for you; confirm what you may
already know or find something new. Choosing healthy snacks
is simpler than analyzing the nutrition facts.
But before looking at the snacks themselves, consider timing.
Eating roughly every four hours helps you maintain energy levels,
improves concentration, and can help curb a large appetite.
Healthy snacking is all about variety, portion size, and avoiding
those hunger pangs while providing you with some good nutrition
along the way.
Portion size can be hard to determine, but you can compare
serving sizes to familiar objects. For example, a serving size
of peanut butter equates to the size of a golf ball; by searching
through this guide, you can discover more about portion sizes.
When choosing your snack, check food labels and try to avoid
those foods with trans fats and lots of saturated fats; also,
combine carbohydrates with more filling food which contain
protein. Looking for more concrete answers to your snacking
woes? You’ll find them at many of the restaurants on campus.
Useful Serving Sizes
Tennis ball = 15 grapes, ½ cup of fruit
½ Tennis ball = Nuts or trail mix
Golf ball = 2 tablespoons of peanut butter
Deck of playing cards
= 3 ounces of meat
Baseball = 1 cup cold cereal
4 Stacked dice = 1 ounce of cheese
CD case = 1 slice of bread
3
Snack Bars
What you need to know about bars:
Bars can serve many purposes: they can be used as a pre or post
workout snack, a quick bite to curb hunger, or, when you are in a pinch,
a quick breakfast meal. Each purpose has a bar, and each bar has a
purpose. Find out in this sub section of the book which bar fits your
needs in each circumstance. For workouts, a smaller amount of
protein is desired before working out, whereas a larger amount is
recommended for afterwards.
Most of these bars can be found at all general stores (the East
Campus Store, the Lobby Shop, and Uncle Harry’s Kitchen) as well
as at Quenchers, and some of these bars can be found at other stores
on campus (refer to individual vendors in the guide).
Snack Bars:
Good Protein Source:
(in order of highest protein to lowest):
– Power Bar (Protein Plus)
– Clif Builder
– Think Thin
– Odwalla Protein Bar
– Zone Perfect
– Special K Protein Meal Bar
– Power Bar (Energy)
– LUNA
4
Good Fiber Source:
– Special K Protein Meal Bar
– KIND (Fruit and Nut)
Versatile Bars:
(Protein, fiber, and/or vitamins)
– Special K Protein Meal Bar
– Odwalla
– Power Bar (Energy)
– KIND (Fruit and Nut)
– Zone Perfect
Smoothies
At the end of your workout and looking to refuel?
After an intense workout, the best supplement you could take is a glass
of milk or chocolate milk. 20 grams of Whey protein – found in dairy –
is optimal to enhance recovery. For those of you who think more is better,
more than 20 grams right after has not been shown to be more beneficial.
Smoothies can provide that amount of protein but can also add a lot more
calories than milk. Here is a helpful guide to building your own smoothie,
with the ingredients you need to find a healthy and tasty snack.
Alpine Atrium
McDonald’s
Base:
– Yogurt and juice
(acai or orange juice)
Flavors:
Strawberry banana and wild berry
Fruits and Other Add-ins:
– Strawberries, raspberries, bananas,
blueberries, peaches, pineapples,
mangoes
– Peanut butter and chocolate syrup
are also available
– One scoop of each fruit is put into
a 22 oz smoothie
– Two scoops of each fruit are put into
a 32 oz smoothie
– One scoop = one serving of fruit
Boosters:
– Met Rx (23 grams protein)
– Extreme lean, Focus, Energy
(all are caffeine based)
Strawberry banana:
– Small (12oz): 210 calories,
70% daily vitamin C
– Medium (16oz): 260 calories,
90% daily vitamin C
– Large (22oz): 330 calories,
110% vitamin C
– Wild berry:
– Small (12oz): 210 calories,
80% daily vitamin C
– Medium (16oz): 260 calories,
100% daily vitamin C
– Large (22oz): 320 calories,
120% daily vitamin C
5
Smoothies
(continued)
Quenchers
Base:
– Skim milk and ice
Fruits and Vegetables:
– Strawberries, raspberries, bananas,
blueberries, peaches, pineapples,
mangoes, kiwis, oranges, carrots
– (Requests for other fruit or vegetables can be made)
Boosters:
– Protein powder:
• normal: 23-26g
• meal replacement: 36 g
– Flax seed, bran
– Servings of fruit vary with smoothie
(Note: Smoothies are not a low
calorie option in general nor are
they an acceptable meal replacement
for those with higher energy needs.)
Bin Candy
100 Calorie Portions:
Assorted Swedish Fish:
Yogurt* Covered Pretzels:
Sour Patch Kids:
Chocolate Covered Pretzels:
Peachie-O’s:
Chocolate covered raisins:
Sour Brite Crawlers:
Trail Mix:
4.5 pieces
6 pieces
11.5 pieces
5.5 pieces
4 pieces
17.5 pieces
9 pieces
3 level tablespoons
*Yogurt coating has nothing to do with yogurt. It’s made of palm oil and sugar.
6
Nighttime Snacking
Late night hunger:
Although we don’t recommend making late night snacking a habit, there
may be times that you just can't avoid it. For example, those nights
when you are up late finishing a paper or project. Regular snacks won’t
cut it in this situation; you need a snack that is more like a mini meal
that will help you power through the work ahead of you. Snacks from
the frozen section and various soups will get the job done.
Depending on your energy needs, these snacks fall in the 100-350
calorie range. Foods with a good source of protein will also serve you
well late at night.
(*** Note: these items will generally contain a significant amount of sodium.)
East Campus Store
– Lean pockets
– Healthy Choice
and Lean Cuisine options
– Campbell’s soup
• Clam chowder
• Grilled chicken and sausage gumbo
• Sirloin burger
– Healthy Choice soup
• Chicken with rice
• Chicken noodles
• Country vegetable
7
Nighttime Snacking
Uncle Harry’s Kitchen
– Indian wraps
– Black bean and vegetable enchiladas
– Shepherds pie
– Vegetable potpie
– Amy’s veggie burgers
– Lasagna
• Tofu vegetable
– Vegetable soufflé
– Healthy choice meals
– Lean cuisine meals
– Chicken skillets
The Lobby Shop
– Lean Cuisine
– Healthy Choice
– Amy’s Veggie Burgers
– Cascadia Farm Organic
8
(continued)
Restaurants
Alpine Bagels
Bella Union
• The yogurt parfait is a large snack
and could even be a quick breakfast
• Don’t get side tracked by the
“bulk candy”; to avoid overeating,
don't get more than a small handful
• For salads, only use half the dressing
Snacks:
– Granola, fruit, and yogurt parfait
– Fresh bananas
– Fruit salad
– Salads
– Sandwiches to go
– Yoplait yogurt
– Oatmeal cup (Quaker)
Alpine Atrium
• Refer to the smoothie guide!
Snacks:
– Smoothies
– Yogurt parfait
– Whole fresh fruit
– Salads
Snacks:
– Made by Pitchfork Provisions:
• Garden salad
• Esther’s chick pea salad
• Caprese salad
• Black bean salad
• Fruit salad
• Falafel plate
• Specialty chicken platter
• Yogurt parfait
– Made by Saladelia
• Organic oatmeal
• Fresh fruit
– “Bulk candy”
• Banana chips
• Yogurt raisins
• Nuts, raisins, seeds (“student mix”)
• Sunburst trail mix
• High energy mix
9
Blue Express
• Menu changes every semester
• Soy milk and skim milk available for
the cereals
Snacks:
– Granola bars
– Nutella on wheat
– Yogurts (fresh strawberry, blueberry
puree, and granola)
– Dannon yogurt
– Fruit
– Soups (8oz)
• Portabella barley (vegan)
• (Monday) Moroccan lentil
• (Friday) Spicy rice and beans
(with tomato broth)
– Fruit cups
Salads (daily or by day)
– (Monday) Greek salad
– (Tuesday) Corn salad
(request without ranch)
– (Wednesday) Roasted
mushroom salad
– (Friday) Southwestern corn salad
– Greens salad
– Caesar salad
– Carrot and raisin salad
– Broccoli salad
10
– Sides
• Tabouleh
• Curried cabbage with tofu
and vegetables
– Half sandwiches
• Hummus and tabouleh
• Hummus and grilled vegetables
• Turkey
• Chicken
Breakfast Snacks:
– Granola cereal
– Heart smart cereal
– Kashi cereal
Dolce Vida
The East Campus Store
• The yogurt parfait is a large snack
and could even be a quick breakfast
Snacks:
– Trail Mix:***
• Dried fruit mix
• Yogurt mix
• California mix
• Deluxe mix (seeds, raisins, nuts)
– Nuts:***
• Pistachios
• Almonds (smoked or raw)
• Cashews
– Oikos Greek yogurt
– Yoplait light yogurt
– Campbell’s soup:
• Clam chowder
• Tomato
• Grilled chicken and sausage gumbo
• Sirloin burger
– Healthy Choice soup:
• Chicken with rice
• Chicken noodles
• Country vegetable
– Nabisco:
• Chips Ahoy 100 calorie packs
• Oreo 100 calorie packs
• Ritz snack mix 100 calorie packs
– Sunflower seeds***
– Ambrosial Original granola:***
• Orange apricot and cranberry
(antioxidants)
• Goji berry, hazelnut,
and apricot (fiber)
• Walnut, date, and cashew
(omega 3-plus)
– Nature Valley:
• Almond
• Peanut butter
Snacks:
– Yoplait yogurt
– Fruit, yogurt, granola parfait
– Fruit cup
– Vegetarian plates
• Black bean salad
• Esther’s chick pea salad
• Caprese salad
• Tabouleh
• Hummus with pita
– Garden salad
– Mediterranean plate
– Vegan plates:
• Basil rotini
• Filafal in pita
Bars:
– LUNA
– Clif
11
The East Campus Store (con’t.)
– Clif twisted fruit sticks
– Special K protein meal bars
– Special K 90 calorie bars
– Think thin bars
– Zone Perfect bars
– Clif bars:
• Original and builders
– Power bars and energy bites
– KIND fruit and nut bar
– LUNA bar
(***Note: Snacks, such as the
Ambrosial Original granola, are
in bags with multiple servings.
Only take one serving, and refer
to the page in the front of the book
with helpful serving sizes if you
are having trouble figuring out
how much a serving size is.)
12
The Food Factory
Snacks:
– Nuts:***
• Almonds, pistachios, peanuts,
mixed nuts, cashews (unsalted
or honey roasted)
– Trail mix: ***
• Cranberry, mixed fruits and nuts
– Seeds:***
• Pumpkin, sunflower
– Chobani yogurt
– Hummus
– Chicken salad
– Fresh fruit salad
(***Note: watch portion sizes on
items that come packaged in multiple
servings.)
Great Hall
The Perk (SalaDelia)
Snacks:
– Bars:
• Odwalla (protein
and chewy nut bar)
– Cereal:
• Total raisin bran
• Golean crunch
• Lowfat granola with raisins
• Check out the bar section of
this booklet
(*Check out the new Global Express
options for a more satisfying snack
or mini meal)
The Greek Devil
Snacks:
– Hummus and pita and carrots
– Bananas
– Fruit:
• Mangoes
• Strawberries
• Pineapples
– Cinnamon glazed nuts:
• Almonds
• Cashews
• Pecans
– Fage (Greek yogurt)
Snacks:
– Yogurt, fruit, and granola parfait
– Fruit salad cup
– Vegetable cup (gluten free)
– Basil rotini (vegan)
– Black bean salad (vegan)
– Garbanzo Greek salad (vegetarian)
– Fruit and cheese plate (vegetarian)
– Feta cilantro bowtie (vegetarian)
– Hummus plate (w/ fresh vegetables
and pita crisps)
Fruit:
– Oranges
– Apples
– Bananas
Bars:
– KIND Fruit and nut bar
13
Law School Refectory
The Lobby Shop
Snacks:
– Soup cups:
• Vegan chili
• Cabbage and white bean
– Fruit cups
– Fruit, yogurt, and granola parfait***
– Spicy shrimp salad
– Boiled eggs
– Hummus and veggie simple
sandwich to go***
– Kale salad with walnuts
and cranberries
– Greek yogurt
– Regular yogurt
– Trail mix
– Chicken portabella sliders***
– Skinny paninis***
• Check out the late night section
to see frozen options and soups
at this store
• See the snack bar section of this
booklet for more suggestion.
(***Note: Snacks, such as the skinny
paninis, simple sandwich, sliders, and
parfait are large snacks and can even
substitute a meal. Only snack on these
items if you are very hungry and the
next meal is far away.)
Snacks:
– Nuts:***
• Cashews
• Pistachios
• Peanuts
• Pecans
• Sunflower kernels
– Nut Harvest nut and fruit mix***
– Trail Mix (Golden Recipe):***
• Deluxe
• Country
• Yogurt
• Dried frit
• California trail mix
– Quaker oatmeal to go
– Fiber 90 calorie brownie
– Emerald breakfast on the go:
• Berry nut blend
• Breakfast nut blend
– Cheese sticks
– Yoplait and Dannon yogurt
(***Note: watch portion sizes on
items that come packaged in
multiple servings.)
14
Bars:
– Special K
– TLC
– Snickers marathon
– Kellogg’s fiber plus
– KIND fruit and nut bar
– etc. (same as East Campus Store)
Frozen Section:
– Lean Cuisine
– Healthy Choice
– Amy’s Veggie Burgers
– Hot Pockets
– Cascadia Farm Organic
Pitchfork Provisions
• Snacks are served from behind
the counter
Snacks:
– Caprese salad
– Esther’s chick pea salad
– Black bean salad
– Fruit salad
Quenchers
McDonald’s:
Snacks:
– Smoothies
– Fruit ‘n yogurt parfait
– Fruit and walnut salad
Salads:
– Bacon Ranch salad (with or without
grilled chicken)
– Caesar salad (with crispy or grilled
chicken)
– Southwest salad (with or without
grilled chicken)
– Side Salad
(***Note: if using regular dressing, try
and only use half packet to save some
calories and fat.)
• See the smoothie and snack bar
sections of this booklet
• Soy products, gluten free products,
and fresh fruit are available
• Soy crisp chips have 30% calcium,
and creamy ranch chips have 9g
of soy!
• Exercisers: See the pre/post workout
sign at Quenchers and use it when
choosing your snack!
Snacks:
– Per lb. snacks:***
• Vegetable chips
• Dried mangoes
• Fruit and nut mix
• Dried berries
• Pistachios
• Cashews (no salt)
• Dried mangoes and berries mix
(***Note: watch portions on these
items that come in bulk.)
15
Quenchers (con’t.)
Fruit and vegetable bar:
– Pineapples
– Mangoes
– Watermelon
– Cantaloupe
– Orange
– Grapefruit
– Green and purple grapes
– Strawberries
– Cucumbers
– Celery
– Broccoli
– Kiwi
Bars:
– Numerous brands available
– Chips:
• Soy crisps
• Creamy ranch
– Heart Thrive products
(various flavors)
– Apples
– Oranges
– Avocados
– Cheese sticks
– Recharge snacks
16
The Refectory
• The refectory has many alternative
options for nutrition. For example,
the baked goods are gluten free.
There are also vegetarian sources
of protein (tofu and peanut sauce),
which are gluten free, and there are
vegan items as well. When eating
the to go sandwiches at The Refectory, only eat half of one if you are
snacking, and save the other half
for another snack.
Snacks:
– Fruit salads
– Whole fruit:
• Apples
• Bananas
– Homemade granola
– Low-fat cottage cheese
and grapefruit
– Salads
– Organic greens salad
– Soy yogurt parfait
– Organic yogurt (Greek)
– Simple Sandwich
– Homemade hummus plate
Trinity Café
Twinnie’s Café
• When getting a salad, reducing the
dressing to half the serving will save
fat and calories
Snacks:
– Kashi cereal
– Yogurt
– Yogurt granola and fruit parfait
– Honey walnut chicken salad
– Spring salad with goat cheese
– Tuna over tomato
– Hummus and pita
– Chef salad
– Chicken Caesar
– Pistachios (roasted and salted)
– Fresh fruit
Snacks:
– Fruit:
• Strawberry cups
• Pineapple cups
• Mixed fruit cups
• Organic fruit (oranges and bananas)
– Chef salad (ham, turkey, tomato,
swiss + cheddar cheese, lettuce,
cucumbers)
– Garden salad (peppers, onions,
carrots, greens)
– Vegetarian plate (cucumbers,
peppers, tomatoes, carrots,
dried apricots)
– Chicken salad plate
– Tuna salad plate
– Trail mix
– Odwalla Bars
– Yogurt
17
Uncle Harry’s Kitchen
• Check out the nighttime snacking
section for the frozen options and
soups available here
• Combine cheese sticks with fruit to
make a more complete snack
• Most bars are available at the general stores on all three campuses
Snacks:
– Ambrosial granola:***
• Kind healthy grains (granola with
flax seeds)
– Kashi Golean cereal
– Emerald breakfast on the go
• Berry nut bland
– Planter’s trail mix:***
– Planter’s nuts:***
• Pistachios, almonds
– Sunflower seeds***
– Fritolay nuts:***
• Cashews, pecans, mixed nuts,
almonds
– Hummus with pretzels cup
– Grape cup
– Apples and yogurt fruit dip
– Apples
– Oranges
– Peppers
– Yoplait yogurt
– Oikos greek yogurt
– Cheese sticks
– Yogurt trail mix***
– Cranberry trail mix***
– Fruit trail mix***
18
(***Note: watch portion sizes on
items that come packaged in multiple
servings.)
Bars:
– TLC
– Think Thin
– LUNA
– Zone Perfect
– Clif bars (original, mojo, and builder)
– Planter’s big nut bar
– Nature Valley recharge bar
– Kellogg’s fiber plus bar
– KIND fruit and nut bar
– Special K Protein meal bars
– Special K fruit crisps
Frozen Section:***
– Indian wraps
– Black bean and vegetable enchiladas
– Shepherd’s pie
– Vegetable potpie
– Amy’s veggie burgers
– Lasagna
• Tofu vegetable
– Vegetable soufflé
– Healthy choice meals
– Lean cuisine meals
– Chicken skillets
(***Note: These items are meal size,
so only eat these to substitute a meal
or if you are very hungry and the next
meal is a long time away)
This booklet was compiled by Russell Hollis (2015)
for his First-Year Internship program with the help
of Student Health Nutrition Services.
Helpful Links
Duke Student Health:
http://www.studentaffairs.duke.edu/studenthealth
Food@Duke: www.food.duke.edu
Duke Nutrition Services:
http://www.studentaffairs.duke.edu/
studenthealth/nutrition-services
Duke University Dining: http://dining.duke.edu
Bon Appetite Dining Management:
www.circleofresponsibility.com
American Dietetic Association
(Academy of Nutrition and Dietetics): www.eatright.org
My Plate: www.choosemyplate.gov/
Advice
If you have nutrition questions or would like additional guidance in
choosing balanced meals, you can meet with a Student Health Dietitian.
Call Student Health at 681-9355 to make an appointment or you may
book online at http://www.studentaffairs.duke.edu/studenthealth
Printed 04/2012. Information subject to change.
Optimize your health and weight by
following these suggestions for a
Balanced Snack
About 1/2 of your
snack should be
carbohydrates fiber
(vegetables, fruit,
and whole grain).
1
/2 of your snack
should be protein.
www.studentaffairs.duke.edu/studenthealth/nutrition-services
or call 681-9355
Duke Student Health Nutrition Services
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