Dietetic Interns @ NIU Recreation Services 1

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: CampusRecNutrition@niu.edu

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THANKS FOR JOINING US!

Dietetic Interns: Niki Bruzek, Amy Musselman, Saadia Ahmad, Jaimee Wallo, & Aftan Bryant

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