Devouring DeKalb How to Eat Smart Around Town by NIU Dietetic Interns, Spring 2011 NIU Recreation Services Nutrition Programming Spring 20111Dietetic NIU Recreation Services

Where do you like to eat? The results of a recent survey indicate that NIU students prefer these restaurants: **NIU Rec Center does not endorse these restaurants. These represent the habits of NIU students.** Spring Dietetic NIU Recreation Services

What is Healthy Eating? Healthy eating contains a balance of: – Fruits and vegetables – Lean meats and beans – Whole grains – Low-fat Dairy – Polyunsaturated & monounsaturated fats (the healthy fats) – Limited amounts of saturated fats & trans fats Spring 20113Dietetic NIU Recreation Services

Do you know how to make healthy choices at these places? We know you want to! – 77% of NIU students said they would like to learn more about eating healthier when dining out Let’s go to your top seven favorite places and see what’s on the menu! Spring 20114Dietetic NIU Recreation Services

First stop: Jimmy John’s Claim to Fame: – That tasty Hellmann’s Mayo 1 Tbsp Hellmann’s = – 90 calories – 10 g fat To decrease calories & fat, go light on the mayo Ask for extra veggies Spring 20115Dietetic NIU Recreation Services

Jimmy John’s Meal Example Turkey Tom on 7-Grain Wheat Bread & Water with Lemon – Lettuce, tomato, alfalfa sprouts – Add cucumbers – Ask for light mayo, or substitute mustard or italian vinaigrette instead Nutrition Info ( sandwich with light mayo) – 513 calories – 16 g fat – 7 g fiber Spring 20116Dietetic NIU Recreation Services

What about the “Unwich” at Jimmy John’s? The Unwich is just like the regular sandwich but with lettuce instead of bread Sure, it’s lower calorie, but you are missing out on the bread that provides: – Carbohydrate for energy – Fiber for your digestive system – Nutrients for good health Carbohydrates are not our enemy! Spring 20117Dietetic NIU Recreation Services

Next Stop: Panera Bread Feel uneasy about making good decisions with delicious pastries staring you in the face? We’re here to help! Spring 20118Dietetic NIU Recreation Services

Panera Bread Meal Example ½ Mediterranean Veggie Sandwich – Substitute whole grain loaf bread Low fat Chicken Noodle Soup Apple 16 oz Iced Green Tea Nutrition Info – 530 calories – 9 g fat – 11 g fiber Spring 20119Dietetic NIU Recreation Services

Other Healthy Choices at Panera Asian Sesame Chicken Salad with Asian Sesame Vinaigrette dressing – 410 calories, 20 g fat, 3 g fiber Smoked Turkey Breast Sandwich on Sourdough – 470 calories, 17 g fat, 3 g fiber Egg & Cheese Grilled Breakfast Sandwich – 380 calories, 14 g fat, 2 g fiber Spring Dietetic NIU Recreation Services

Next Stop: Taco Bell Mexican fast-food restaurants can be high in fat and calories, however healthy choices are possible Healthier items on menu begin with the word “Fresco” Beans are a great source of fiber Spring Dietetic NIU Recreation Services

Taco Bell: Example Meal Fresco Bean Burrito Mexican Rice Cinnamon Twists Water Nutrition Information: – Calories: 640 – Fat: 18.5 g – Fiber: 13 g Spring Dietetic NIU Recreation Services

Next Stop: Panda Express Panda Express has a “Wok Smart” label on items that are lower in calories It looks like this: Try items that have vegetables as the main ingredient Vegetables are high in fiber and low calorie Spring Dietetic NIU Recreation Services

Panda Express “Wok Smart” Meal Example Mushroom Chicken Entrée Side of mixed veggies 2 Veggie Spring Rolls Bottled water or milk Nutrition Info – 415 calories – 20 g fat – 9 g fiber Spring Dietetic NIU Recreation Services

Next Stop: McDonald’s You CAN make healthier choices here! When reading the menu, avoid the words: Double Triple Crispy Big Spring Dietetic NIU Recreation Services

McDonald’s Meal Example Grilled Chicken Classic Sandwich – Ask for light mayo Snack Size Fruit & Walnut Salad 1% Lowfat Milk Nutrition Information – 730 calories – 20.5 g fat – 5 g fiber Spring Dietetic NIU Recreation Services

What’s the best McCafé* Choice? Small Mocha Latte with Nonfat Milk – 240 calories – 5 g fat – 3 g saturated fat – 34 g sugar Large Caramel Frappe – 680 calories – 29 g fat – 18 g saturated fat – 88 g sugar Cappuccino & Lattes made with nonfat milk Medium Nonfat Cappuccino -80 calories -0 g fat -0g saturated fat -12 g sugar *similar results would be seen at coffee houses Spring Dietetic NIU Recreation Services

Next Stop: Chipotle Mexican Grill One of NIU students’ favorites in DeKalb Great place to get your fiber and veggies! Spring Dietetic NIU Recreation Services

Chipotle Sample Meal Burrito Bowl with: – Cilantro lime rice – Black beans – Chicken – Tomato Salsa – Ask to add fajita vegetables – Add a little cheese to get calcium – Water or Diet Pop Nutrition Info – 530 calories, 15 g fat, 15 g fiber Spring Dietetic NIU Recreation Services

Last Stop: Subway NIU students’ #1 choice for dining out! Go with the Fresh Fit options Choose apples or yogurt as a side Load up on the veggies! Spring Dietetic NIU Recreation Services

Subway: Meal Example 6 inch Oven Roasted Chicken on Wheat bread – Light mayo – Lettuce, tomato, green pepper, onion, cucumber – Mozzarella cheese Dannon Light & Fit Yogurt Water Nutrition Information – Calories: 490 – Fat: 13 g – Fiber: 5 g Spring Dietetic NIU Recreation Services

Tips for Dining Out Look for dishes that are steamed, broiled, or grilled instead of those that are fried or sautéed Ask for a to-go box as soon as you get your food and put half of it away if it is a large portion Ask for salad dressing and sauces on the side Share an entrée with a friend Share a large dessert with two friends Remember, you don’t have to clean your plate! Spring Dietetic NIU Recreation Services

What to Look For Choose restaurants that offer: – Fruits and vegetables – Whole grain breads and pastas – Lean meats, fish, or poultry that are not fried – Low-fat milk to drink Think about the meal in the context of the whole day – Does it contribute to your nutritional needs? – If not, how could you make the meal better? Spring Dietetic NIU Recreation Services

Campus Recreation offers FREE nutrition coaching provided by a registered dietitian and graduate-level dietetic interns! Stop in today or make an appointment! Click on Fitness, Wellness and Nutrition Or c ontact us: Spring Dietetic NIU Recreation Services

THANKS FOR JOINING US! Dietetic Interns: Niki Bruzek, Amy Musselman, Saadia Ahmad, Jaimee Wallo, & Aftan Bryant Spring Dietetic NIU Recreation Services