Additional Resources
Healthy Options
WSU Dining Nutrition Facts
www.netnutrition.wsu.edu
Look for the Healthy Option logo to
quickly identify better-for-you food
choices at WSU.
American Dietetic Association
www.eatright.org
Healthy Options
MyPyramid Food & Activity Tracker
www.mypyramidtracker.gov
All contain no more
than 30% of calories
from fat and 10% of
calories from
saturated fat.
For a single item
Side dish: <400 calories; < 600 mg sodium
Soup: <250 calories; <600 mg sodium
Entrée: <600 calories; <1000 mg sodium
Sandwich: < 600 calories; < 1000 mg
sodium
Snack: < 250 calories; < 35% total weight
from sugar
For a beverage
< 250 calories
No added herbal supplements
Skim, 1% milk, light soy milk, 50-100%
Fruit Juice, sports drinks
References
1.
10 Tips to healthy eating. International Food
Information Council Web site. Available at
www.ific.org/publications/brochures/
tentipsbroch.cfm. Accessed September 2009
2.
A positive approach: choose nutrient-rich foods for
the most nutrition. American Dietetic Association
Web site. Available at www.eatright.org/cps/rde/
xchg/ada/hs.xsl/nutrition_350_ENU_HTML.htm.
Accessed September 2009.
Washington State
University
500 Calorie Meal
Protein rich entrée
Low-fat grain or starch
Nutrient-dense vegetable
side
<500 total calories
< 30% calories from fat
< 10% calories from saturated fat
< 1000 mg sodium
Healthy Eating at Washington
State University
For more information,
please visit us online:
www.mynutrition.wsu.edu
Chelsey Woods
509-335-4785
[email protected]
EAT WELL . STAY ACTIVE . LIVE FIT
Dining Services
dining.wsu.edu
Point of Sale Labels
Nutrient-Rich
Foods1,2
Eating Right1
A Positive Approach
All Foods Can Fit
Instead of focusing on what to avoid,
focus on including foods with the most
vitamins and minerals per calorie.
Balance your food choices over time. If
you eat a high fat, sugar, or salt food for
lunch, choose a
more nutritious
meal for dinner.
Dietitian on Staff
Reduce, don’t
eliminate foods
high in fat, sugar,
and salt.
Students, faculty, or staff can meet with
the dietitian during the “Dinner with the
Dietitian” or schedule a one-on-one
meeting through the WSU nutrition
website: www.mynutrition.wsu.edu.
Focus on whole grains, fruits, and
vegetables and low-fat dairy first.
Try to fill half your plate with vegetables,
1/4 with a lean protein, and 1/4 with a
whole grain or starch. Add a glass of milk
and a piece of fruit and you’ve got a great
nutrient-dense meal.
Start your day with a healthy breakfast
and eat regular meals.
Small changes can make a big difference.
Write down what you eat for 3 days and
evaluate your
diet. Ask a
dietitian what
small changes
you can make to
improve it.
Eat moderate
portions. Keeping portions sizes
reasonable makes it easier to fit all foods
into a healthy diet.
Don’t feel guilty if you love baked goods
or deep fried foods. Just eat these foods
in moderation. It is important to enjoy
eating!
WSU Online Tools
- American Dietetic Association
WSU dining employs a full time registered
dietitian to assist students, faculty, and
staff.
Always remember, foods are not good or
bad. Some foods have more nutrients
than others and should be chosen more
frequently.
Tools to Help
“What to eat or what not to eat? That’s
the question many of us struggle with
every day. For decades nutrition advice
has told us how to answer this question
by telling us what foods and nutrients to
avoid. As a result, most Americans are
overweight and yet undernourished.”
WSU Dining and Vending Services label
food that meets Healthy Option, Vegan,
or Vegetarian criteria. For more details
go to www.eatwell.wsu.edu.
WSU dining services has created an
informative website to help you determine
your dietary needs. Check it out at
www.mynutrition.wsu.edu
Nutrition facts for food served in WSU
dining centers can also be found online at
www.netnutrition.wsu.edu
Check out the Dinner with the Dietitian Schedule:
www.dining.wsu.edu/nutrition/dinner
Monthly Newsletter
Dining Services releases
a monthly newsletter,
packed-full with information and tips for how
to eat well, stay active,
and live fit. Check it out
for upcoming “Dinner
with the Dietitian” topics, recent nutrition research, and healthy
recipes you can make in your dorm room!
Find back issues online at
www.dining.wsu.edu/nutrition/mnmonthly