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Tips & Tricks!

Grand Valley State UniversityHealthy Eating ProgramSuggested Selections

• Salads are a great option to increase vegetable (or even fruit) intake! Be careful though; salads can be a calorie trap! Always try to remove croutons, cheese, tortilla strips, bacon, etc. and ask for dressingonthesidesoyoucanaddasmallamountasneeded.Thiswillhelpcutdownonrefinedcarbs, saturated fat, and calories!

• If you get a sandwich, ask for extra veggies like tomato, lettuce, and pickles… omit the mayo or cheese, if possible… and if it’s a chicken breast - eat it without the bun!

• PLANAHEAD,ifpossible.Eatinghealthycanbedifficult,especiallywithcoworkersandatsocial events. If you’re planning on grabbing lunch with someone, look at the menu beforehand (most restaurants have this information available online) and ask if you can suggest the location. Thatway,youcanchoosesomethingwhereeveryonecanfindanoptionthatworksforthem!

• When you need a coffee, opt for regular hot or unsweetened iced. Add skim, almond, or soy milk to it to keep it low-calorie.

• Always check nutrition labels and ask for nutrition information to make the best decision for you! Most restaurants keep this information on hand (don’t be afraid to ask!). Nutrition information for GVSU Campus Dining locations, as well as chain restaurants located on GVSU campus can be found by clicking on the following links. Additionally, direct links to each location’s nutrition info are included, if available.

• https://www.gvsu.edu/campusdine/hours-index.htm?search=

• http://www.gvsu.edu/campusdine/campus-nutrition-9.htm

The following suggestions are based on options with the largest quantity of fruits and vegetables, and guided by recommendations from the American Heart Association (AHA) for foods low in Calories, Sodi-um, and Saturated Fat. (http://www.heart.org/idc/groups/heart-public/@wcm/@fc/documents/downloadable/ucm_465693.pdf) For many of the food items on this list, the sodium content is higher than what is recommended by the AHA.

For a list of GVSU’s Vegan and Vegetarian options, please reference the following link: http://www.gvsu.edu/cms3/assets/08460A47-B5B8-CBB1-72873A88FBD61F54/vegetarian-vegan-list-2.pdf Remember: Always modify your selections based on your individual health needs and/or goals. This list is provided only as a general guide to steer you to the healthiest choices. If you think fresh, unprocessed, and moderate serving size you will be on your way to better health!

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DEVOSPLAZA CAFE• Malibu Garden Burger (No mayo) (**Note: sodium slightly high)• Grilled Chicken Sandwich (No mayo)• Three Bean Chili• Saladswithanyveggies,beans,nuts,driedfruit,sunflowerseeds,cheesesparingly(avoidcrou tons, bacon bits, & use any light dressings, balsamic vinaigrette)• String cheese• Light or nonfat yogurt• Veggie/Fruit cup• Hummus• Juice - 100% fruit juice

• Egg and Roasted Veggie Panini• Minestrone soup• Juice - 100% fruit juice

http://www.starbucks.com/menu/catalog/nutrition?drink=all#view_control=nutrition• Sandwiches and Wraps o Roasted Tomato & Mozzarella Panini o Reduced-Fat Turkey Bacon Breakfast Sandwich• Perfect Oatmeal o Dried Fruit o Nut Medley o Brown Sugar• Fruit cup• Greek Yogurt• Smoothies• Strawberry soy, skim or coconut milk• Ethos bottled water• Steamed Apple Juice• Unsweetened Iced Coffee- any size• Iced Coffee with milk- non-fat, coconut, and soy- unsweetened 12 oz.• Teavana® Shaken Iced Black Tea- Unsweetened- any size• Teavana® Shaken Iced Green Tea- Unsweetened- any size• Teavana® Shaken Iced Passion Tango™ Tea- Unsweetened- any size• Starbucks® Iced Coffee Unsweetened• Blonde Roast- Black- any size• Cold Brew Coffee- Unsweetened- any size

TRATTORIA

STARBUCKS


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• Decaf Pike Place® Roast- Black- any size• Featured Dark Roast- Black- any size• Pike Place® Roast- Black- any size• Caffè Americano- Black- any size• Iced Caffè Americano- Black- any size TEA:• Pineapple Kona Pop Brewed Tea- any size• Teavana® Earl Grey Brewed Tea- any size• Teavana® Emperor’s Cloud and Mist Brewed Tea- any size• Teavana® Jade Citrus Mint Brewed Tea- any size• Teavana® Mint Majesty Brewed Tea- any size• Teavana® Oprah Chai Brewed Tea- any size• Teavana® Passion Tango™ Brewed Tea- any size• Teavana® Peach Tranquility Brewed Tea- any size• Teavana® Royal English Breakfast Brewed Tea- any size• Teavana® Youthberry Brewed Tea- any size

• Apple• Banana• Veggie Sandwich on Multigrain bread• Oatmeal o Crunchy Nut o Orchard Spice o Morning Harvest• Apple Juice• Orange Juice• Yogurt• Hummus & Veggies o TIP: ask for a side of veggies (or two or three!) and they will charge $.30 per serving, just as they do if you add it to a sandwich! It never hurts to ask what “tips & tricks” employees see other people using! They can be a great resource.

CHSRECOVERY ROOM CAFE


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Tip: Use Raspberry Vinaigrette or Balsamic dressing (read nutrition information on the package)• Veggie Deli Sandwich made with wheat bread, wheat wrap, or spinach wrap• Michigan Salad – full size• Chicken Caesar salad – full size (no croutons)• Chicken & Berry salad – full size• Classic side salad• Michigan side salad• Apple• Banana• Fruit cup – grapes• Fruit cup – mixed melon & grapes• Raw veggies & ranch dip (don’t use ranch)• Hardboiled eggs• Nuts: o Wonderful roasted pistachios o Planters salted cashews o Planters salted peanuts o Blue Almond roasted, salted almonds• Yogurts: o Dannon fruit on the bottom yogurt • Blueberry • Mixed berry • Strawberry o Light and Fit yogurt •Strawberry (Greek) • Blueberry (Greek) • Strawberry/Banana (regular)• Naked Juices: o Green Machine o Blue Machine o Strawberry Banana• 1% milk• Starbucks coffee• TAZO teas• Ocean Spray orange juice• Ocean Spray apple juice• Pure Leaf unsweetened, real brewed tea (in cooler)• Starbucks “Refreshers” o Raspberry Pomegranate o Blueberry Acai o Strawberry Lemonade

SEIDMANSEIDMAN OPPORTUNITY CAFÉ


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HOT BREAKFAST:• Classic Whole-Grain Oatmeal• Hearty Blueberry Whole-Grain Oatmeal• Reduced-Fat Turkey Bacon Breakfast Sandwich

SANDWICHES, PANINI’S, AND SALADS:• Hearty Veggie and Brown Rice Salad Bowl• Roasted Tomato and Mozzarella Panini• Zesty Chicken and Black Bean Salad Bowl- Sodium 850

YOGURT AND FRUITS:• Seasonal Harvest Fruit Blend??• Evolution Fresh™ Greek Yogurt Parfait, Inspired by Dannon® - Fresh Berries & Honey• Evolution Fresh™ Greek Yogurt Parfait, Inspired by Dannon® - Strawberry

ICED COFFEE:• Unsweetened Iced Coffee- any size• Unsweetened Iced Coffee with milk- non-fat, coconut, and soy- unsweetened 12 oz.

ICED TEA:• Teavana® Shaken Iced Black Tea- Unsweetened- any size• Teavana® Shaken Iced Green Tea- Unsweetened- any size• Teavana® Shaken Iced Passion Tango™ Tea- Unsweetened- any size

BOTTLED DRINKS:• Starbucks® Iced Coffee Unsweetened

FRESHLY BREWED COFFEE:• Blonde Roast- Black- any size• Cold Brew Coffee- Unsweetened- any size• Decaf Pike Place® Roast- Black- any size• Featured Dark Roast- Black- any size• Pike Place® Roast- Black- any size

ESPRESSO BEVERAGES:• Caffè Americano- Black- any size• Iced Caffè Americano- Black- any size

THE MARKETPLACESTARBUCKS


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TEA:• Pineapple Kona Pop Brewed Tea- any size• Teavana® Earl Grey Brewed Tea- any size• Teavana® Emperor’s Cloud and Mist Brewed Tea- any size• Teavana® Jade Citrus Mint Brewed Tea- any size• Teavana® Mint Majesty Brewed Tea- any size• Teavana® Oprah Chai Brewed Tea- any size• Teavana® Passion Tango™ Brewed Tea- any size• Teavana® Peach Tranquility Brewed Tea- any size• Teavana® Royal English Breakfast Brewed Tea- any size• Teavana® Youthberry Brewed Tea- any size SNACKS:• Seasonal Harvest Fruit Blend

http://www.whichwich.com/#!/nutritional-info*With all of the following sandwiches, the healthiest bread option is the Lettucewich™, which is a lettuce wrap. The next healthiest option would be the small “skinny” wheat or white bread, with the inside of the bread being scooped out. Watch your sodium content: Recommended Daily Intake for sodium is 2300 mg.*Bag 1: Turkey• Turkey – 945 mg Sodium*Bag 4: Chicken:• Chicken- 797 mg Sodium• Chicken Pesto- 849 mg Sodium*Bag 6: Vegetarian:• Black Bean Patty• Hummus• Tomato & Avocado*Bag 10: Breakfast:• Ham & Egg• Veggies & EggLettuce Bowls: With any veggies/fruit. Use dressing and cheese sparingly.• Combo Bowlwich®• Lettuce Bowlwich®• Spinach Bowlwich®

WHICH WHICH


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http://www.einsteinbros.com/nutrition/classic-bagels-plainTIP: Ask for your smear on the side!• Wheat thin bagel, pumpernickel, everything, plain• Low fat smear versions• Fresh fruit salad• Chicken Caesar salad• Garden Market Chopped Salad• Fruit & Granola yogurt (low-fat)• Garden Salad• Strawberry Chicken Salad• Roasted Turkey Sandwich• Greek yogurt parfait• Mixed Berry Smoothie• Strawberry Banana Smoothie• Fresh-Brewed Tea• Orange Juice• Thintastic™ Breakfast Sandwich (Asparagus & Mushroom Egg White)• Veg Out® on Sesame Seed Bagel• Simply Apple juice• Naked Juices: o Green Machine o Blue Machine o Strawberry Banana o Mighty Mango• “Berries and Cream” – no cream

http://www.campusdish.com/en-US/CSMW/GVSU/Menus/FreshFoodCompany.htm***Tip: You can get other vegetables from the salad bar or any open station (hours vary) and add it to a dish at another station! This is a great way to add extra veggies to your omelet, pizza, sandwich, or any dish. • Apples• Oranges• Bananas• Make your own Omelet Bar (Egg white-only is also available!) (7:30-11a) o Spinach o Tomatoes o Onions o Green Peppers o Mushrooms• Grilled Chicken Sandwich o Tomatoes o Lettuce

FRESH FOOD CO.

COMMONSEINSTEIN BROS. BAGELS


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o Onion• Harvest sauté w/ bulgar – (vegan or vegetarian)• Wraps & subs (avoid cheese) o Lettuce o Tomato o Guacamole• Stir Fry o Chicken & broccoli• Silk Soymilk (Vanilla & Chocolate)• Salad Bar o Marinated Tomato Salad (quinoa, black beans, corn, veggies) o Hummus o Fruit (rotates between two options, but generally honeydew or cantaloupe) o Hard boiled eggs o Sunflowerseeds o Cauliflower o Broccoli o Mushrooms o Tomatoes o Shredded carrots o Cucumbers o Red Onions o Green Peppers o Romaine lettuce (the darker the green the more vitamin A) o Spinach o Iceberg lettuce o Pineapple o Chickpeas o Honeydew melon o Peas o Olives o Corn• Margarita Pizza (availability varies)• Lemon & Lime infused water• Grand Traditions – ask for sautéed veggies or bring your favorites from the salad bar!

FRESHENShttp://freshens.com/nutrition/• Egg White Florentine Crepe• Market Strawberry Salad• Florence Rice Bowl• Smoothies o Any variety, but we recommend the Oh Kale! Try it - you can’t even tell that there’s a vegetable mixed in!

FUEL


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o NOTE: Watch the calorie count on smoothies to decide whether it is best for a “snack” (no more than 200 calories recommended) or a “meal” (no more than 700 calories recommended). Remember: lower calorie smoothies are still a great meal option when combined with a lean protein, such as hummus and veggies and/or a string cheese. Don’t be afraid to think outside of the “sandwich & chips” box!• Yogurt o Fat Free Vanilla (7 or 9 oz) o Parfait with Granola

BLEECKER ST.http://www.gvsu.edu/cms3/assets/08460A47-B5B8-CBB1-72873A88FBD61F54/bleeckerst_consumer-nutritional_guide.pdf*Ask for sauces on side, or light• Hummus & Feta Ciabatta (1/2)• Portabella Florentine Baguette (1/2)• Tarragon Roast Beef on Wheatberry Bread• California Turkey on Wheatberry Bread• Salads (can substitute mushrooms in place of meat) o Grilled Chicken Cobb o Chicken Caesar (1/2) o Mandarin Cranberry Crunch Salad (Vegetarian)• Apple• Baby Carrots

JUMP ASIAN CUISINEhttp://www.gvsu.edu/cms3/assets/08460A47-B5B8-CBB1-72873A88FBD61F54/Jump_Nutri-tionalData_11-07.pdf• Vegetable/Tofu Stir Fry Bar - ask to load up on veggies and less rice. o Steamed Rice o Bed of Greens o Onions o Red & Green Pepper o Snow Peas o Pineapple o Jalapeno Peppers o Mushrooms o Water Chestnut o Bamboo Shoots o Edamame o Tofu o Sprouts


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o Broccoli o Carrot matchsticks o Baby corn o ***Use Sauce sparingly, as they tend to be high in sodium

PAPA JOHN’S EXPRESS• Veggie Pizza on thin crust (available on Meatless Monday’s)

WIRED• Pears• Apples• Oranges• Bananas• Regular Coffee• Coffee Options o (w/ soy, skim, or 2% milk) o Sugarfreesyrupsavailableineveryflavor o Regular Coffee o Espresso drinks • Hot tea• Chai tea

ENGRAINEDhttp://www.campusdish.com/en-US/CSMW/GVSU/Menus/Engrained.htm*Includes GREEN PLATE, STONE OVEN, CROUTONS, 42nd STREET DELIPick a case item to feature• Apples• Oranges• Bananas• Low fat milk• Michigan Salad• Grilled Chicken Caesar Salad• Asian Salad• Custom Salad (no croutons, use dressing sparingly) o Oil & vinegar o FF sesame o Raspberry vinaigrette o Balsamic & cherry dressing o Spinach o Spring mix o Romaine

THE CONNECTION


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o Cabbage (red or white) o Eggs o Chickpeas o Dark red kidney beans o Grilled chicken o Banana peppers o Bean sprouts o Broccoli o Chives o Banana peppers o Jalapenos o Cherry tomatoes o Carrot shreds o Mushrooms o Cucumbers o Red peppers o Green peppers o Olives (black, green, kalamata) o Red onions o Peas o Almond slivers o Sunflowerseeds o Pecans o Dried cherries o Grapes o Cantaloupe• Sandwiches & wraps o Mustard, honey mustard, and regular mayo? o Breads: • GF bread • White bread • Wheat bread • Focaccia rolls o Chicken salad o Tuna salad o Grilled chicken o Iceberg lettuce o Spinach o Tomatoes o Green peppers o Hummus o Pickles o Black olives


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o Banana peppers o Jalepenos o Red onions o Grilled veggies • Squash • Peppers • Onions• Vegetable soup

P.O.D./WIRED• Apples• Bananas• Oranges• Apple Juice• Orange Juice• Naked juices o Protein Zone o Blue Machine o Green Machine o Mighty Mango o OJ• POM – coconut (100% juice)• Bolthouse Juice: o Amazing mango o Green goddess• Yogurt o Chobani • Plain • Blueberry • Strawberry • String Cheese• Hummus & pretzels• Fruit Cup (peaches)• Frozen broccoli• Frozen mixed veggies• Canned corn• Chichis salsa• Quaker Oats – quick 1 min• Motts original applesauce (HF corn syrup?)• Chunk light tuna in water• “Lunch to go” albacore tuna in water• Folgers and Maxwell House coffee


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• Jif peanut butter• Tropicana o Orange juice o Apple juice• V8• Silk – Original soymilk (on shelf, not cold)• Nesta (100% unsweetened iced tea)• Fat free milk• Silk – Vanilla almond milk (individual servings in cooler)• Laughing Cow cheese wedges• Starbucks Iced Coffee w/ Milk• Baked Lays Original?

PAPA JOHN’S PIZZAhttp://order.papajohns.com/nutrition.html• Any type veggie thin crust pizza (can add grilled chicken)

P.O.D• Jumbajuices(realfruit,noartificialflavors,noHFCS,dairyfree,lactosefree)• Bananas• Oranges• Apples• Planters salted peanuts• V8• Tropicana OJ• Tropicana Grapefruit Juice• Coconut water – original• Quaker oats – quick 1 min• Jif peanut butter• Mott’s original applesauce (HFCS?)• Canned green beans• Canned dark red kidney beans• Chunk light tuna in water• “lunch to go” Albacore tuna in water• Folgers classic roast coffee

KLEINER


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• Eggs• Skim milk• Steamfresh frozen broccoli• Birdseye frozen classic mixed vegetables• Skinny Pop popcorn• Starbucks bottled coffees o Regular (coffee & milk) o Low calorie (coffee & milk) • Bolthouse Farms Juices o Green Goddess o Strawberry Banana• String cheese• Baby carrots and ranch dip (omit ranch, if possible)• Sliced apples and peanut butter• Sliced apples and yogurt fruit dip• Naked Juices: o Green machine o Blue machine o Protein zone o Strawberry banana o Mighty mango

THE MARKEThttp://www.campusdish.com/en-US/CSMW/GVSU/Menus/KleinerMarketplace.htm• LUNCH: o Vegetable Fried Rice o Orange Chicken o Grilled Lemon Rosemary Chicken• DINNER: o Greek Turkey Burger with Veggies o Chef Salad o Orange Chicken• SIDES: o Chipotle Black Beans o Spanish Rice o Vegetable Egg Roll o Sweet Potato Fries o Cucumber and Onion Salad o Carrots & Celery Sticks o Cilantro Lime Rice o Hummus


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CROUTONS o Any custom salad with veggies

GRILLE WORKS o Malibu garden Burger (**Note: sodium slightly high)

JAVA CITYhttp://www.javacity.com/beverages_nutritionals.php• Any fruit smoothie (** remember to watch calories, especially if you’re eating it for a snack instead of a meal**)• Almond & Soy milk are available!

QDOBAhttp://www.qdoba.comTIP: Avoid cheese, sour cream, queso, chips, and tortillas whenever possible and this (& similar venues such as Chipotle) can be a very healthy and satisfying place to eat! NOTE: This item is slightly higher in sodium than other recommended items, especially with meat, so if you need to avoid sodium in your diet, be aware of this! • Burrito Bowls (a burrito without the tortilla!). Made with the following: o Beans • Black or Pinto (a GREAT source of protein!) o Rice • Brownpreferredoverwhite(alwaysstickwithwholegrainsforagreatfiber boost) o Protein • Grilled chicken • Or, keep it vegetarian and add extra beans, veggies, & guacamole! o Salsa (all are great options) o Misc. • Lettuce • Guacamole • Fajita vegetables


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RIVER LANDING

SUBWAYhttp://www.subway.com/nutrition/nutritionlist.aspx• 6” Sandwiches o Oven Roasted Chicken o Roast Beef o Turkey Breast o Veggie Delight o Monterrey Chicken Melt o NOTES: • 1 serving of cheese=40-60 calories, depending on type • Light mayonnaise=50 calories • Regular mayonnaise=110 calories• Salads**Be careful of salad dressings, the Fat Free Italian here is only 35 calories, but has 720 mg of sodium! Instead, ask for their olive oil blend, which has 0 mg of sodium! o Black Forest Ham Salad o Chicken Teriyaki with Spinach Salad o Oven Roasted Chicken Salad o Roast Beef Salad o Subway Club Salad o Sweet Onion Chicken Teriyaki Salad o Turkey Breast and Ham Salad o Turkey Breast Salad o Veggie Delight Salad o Double Chicken Salad o Monterey Chicken Salad• Apple Slices, 1 package• 3” Egg White & Cheese Flatbread• Soup o Chicken & Noodle o Creamy Chicken & Dumplings o Black Bean (Note: slightly higher in sodium) o Green Chili & Tomato o Minestrone o Poblano Corn Chowder o Thai Coconut o Tomato Basil o Vegetable Beef

KIRKHOF


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ZOCA MEXICAN GRILLE*TIP: Ask for light rice, extra beans• Tacos, without meat o Include: Black Beans, Lettuce, Tomato, Salsa, & Cheese (sparingly)• Burrito Bowls o Charro or Black Beans o Portabella Mushrooms o Lettuce, Tomato, Onion Jalapeno, Cilantro, Lime o ZOCA Signature Rice

GRILLE WORKS• Malibu Burger (**Note: Sodium slightly high)

THE LOBBY SHOP

JAVA CITY• Any Fruit Smoothie (** watch calories, especially when eating a smoothie as a snack, rather than a meal**)• Almond & Soy Milk are both available!

FRESHENShttp://freshens.com/nutrition/• Smoothies o Any variety, but we recommend the Oh Kale! Try it - you can’t even tell that there’s a ] vegetable mixed in! o NOTE: Watch the calorie count on smoothies to decide whether it is best for a “snack” (no more than 200 calories recommended) or a “meal” (no more than 700 calories recom mended). Remember: lower calorie smoothies are still a great meal option when combined with a lean protein, such as hummus and veggies and/or a string cheese. Don’t be afraid to think out side of the “sandwich & chips” box!

C-STORE • Apples• Bananas• Apple Juice• Orange Juice• Yogurt• Hummus• String Cheese • Naked bottled juices


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ARGO TEA*Offers many Vegan, Gluten Free, & Organic options as well as Soy AND Almond Milk!http://www.argotea.com/argonutrition.pdf**There are many coffee & tea options available; see attached nutrition info or ask. When all else fails, start with a classic tea or coffee (hot or cold)! • Chickpea Salad • Garden Lentil Salad • Edamame Salad• Black Bean Salad• Kale Salad• Mushroom Empanada• Tomato Mozzarella Quiche• Spinach Quiche• Roasted Tomato & Spinach Panini• Perrier• Fresh Squeezed OJ• Kefirlowfatprobioticmilksmoothie(strawberry)• Bottled cold teas• Raw Bar o Flax o Spiced Ginger o Pomegranate Pistachio• Parfaits o Strawberry Banana o Mixed Berry• Oatmeal o Classic with Cherries and Walnuts o Chai with Apple and Cherry o Matcha Vanilla with Bananas and Walnuts

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