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Devouring DeKalb
How to Eat Smart Around Town
by NIU Dietetic Interns, Spring 2011NIU Recreation Services Nutrition Programming
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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 2011
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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
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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!
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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
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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
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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!
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Next Stop: Panera Bread
• Feel uneasy about making good decisions with delicious pastries staring you in the face? We’re here to help!
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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 fiberSpring 2011
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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
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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
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Taco Bell: Example Meal
• Fresco Bean Burrito• Mexican Rice• Cinnamon Twists• Water
• Nutrition Information:– Calories: 640– Fat: 18.5 g– Fiber: 13 g
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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
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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
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Next Stop: McDonald’s
• You CAN make healthier choices here!
• When reading the menu, avoid the words:• Double• Triple• Crispy• Big
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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
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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 housesSpring 2011
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Next Stop: Chipotle Mexican Grill
• One of NIU students’ favorites in DeKalb
• Great place to get your fiber and veggies!
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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
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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!
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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
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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!
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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?
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• Campus Recreation offers FREE nutrition coaching provided by a registered dietitian and graduate-level dietetic interns!
• Stop in today or make an appointment!• http://www.niu.edu/recservices• Click on Fitness, Wellness and Nutrition• Or contact us: 753-9416 • E-mail: [email protected]
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THANKS FOR JOINING US!
Dietetic Interns: Niki Bruzek, Amy Musselman, Saadia Ahmad, Jaimee Wallo, & Aftan Bryant
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