Healthier Eating On & Around Campus: CSUSM€¦ · sell about 4 different types of meat burritos...
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Healthier Eating On & Around Campus: CSUSM Coffee Cart- in front of Academic Hall ● Fresh bananas, oranges and apples ** ● Cliff and power bars ** ● Nature Valley granola bars ● Iced teas, unsweetened ● Chobani yogurt *** ● String cheese & cheddar sticks *** ● Fresh salads, dressing on the side ● Fresh Fruit Smoothies ● Sandwiches from Tina’s Deli- */*** o Whole Wheat bread, Chicken salad/turkey o Hold the Mayo ● Coffee- o Keep pumps of syrup to a minimum o Low fat milk, soy milk ● Mixed nut packages- watch serving size! ** Vending machines ● Toasted veggie chips (Wheat thins) * ● Mixed nut packages / trail mix *** ● Almond crunch packets *** Market at the Union C-Store ● Pop chips, pretzels & popcorn ● Nutrition bars- watch sugar/ avoid artificial sugars ** ● Yogurt *** ● Hummus packs ● Fresh fruit ** ● Salads (watch dressings – aim for lower fat content) ● Sandwiches- lite/no mayo */*** ● Lean Cuisine ● Lean Pockets ● Jerky Jamba Juice ● Fresh fruit smoothies, opt for 16 ounce portions ● Consider adding a protein boost to help keep you fuller, longer ● Avoid sherbet in classic smoothies – opt for all fruit and juice WOW Café
Transcript of Healthier Eating On & Around Campus: CSUSM€¦ · sell about 4 different types of meat burritos...
HealthierEatingOn&AroundCampus:CSUSM
CoffeeCart-infrontofAcademicHall● Freshbananas,orangesandapples**● Cliffandpowerbars**● NatureValleygranolabars● Icedteas,unsweetened● Chobaniyogurt***● Stringcheese&cheddarsticks***● Freshsalads,dressingontheside● FreshFruitSmoothies● SandwichesfromTina’sDeli-*/***
o WholeWheatbread,Chickensalad/turkeyo HoldtheMayo
● Coffee-o Keeppumpsofsyruptoaminimumo Lowfatmilk,soymilk
● Mixednutpackages-watchservingsize!**
Vendingmachines● Toastedveggiechips(Wheatthins)*● Mixednutpackages/trailmix***● Almondcrunchpackets***MarketattheUnionC-Store● Popchips,pretzels&popcorn ● Nutritionbars-watchsugar/avoidartificialsugars**● Yogurt***● Hummuspacks● Freshfruit**● Salads(watchdressings–aimforlowerfatcontent)● Sandwiches-lite/nomayo*/***● LeanCuisine● LeanPockets● JerkyJambaJuice● Freshfruitsmoothies,optfor16ounceportions● Consideraddingaproteinboosttohelpkeepyoufuller,longer● Avoidsherbetinclassicsmoothies–optforallfruitandjuice
WOWCafé
● ChickenBiscuit● SausageBiscuit● ScrambledEggs● BiscuitsandGravy● Sidesalad● CovingtonSalad
o Balsamicvinaigrette● GrilledChickenSandwich● GardenFreshQuesadilla● WestCoastVeggieWrap● VeggieBurger● Redbeansandrice● SweetPotatofries● HoneyMustardSlaw● ChickenandSausageGumbo
SubConnection
● Buildyourownsalado Orderdressingonside
● 6”subsandwiches,optforhamwithveggies,turkeyandcheese,andmixedveggiesubs,addabagofSunChipsandacupofwater
PandaExpress*Avoidfriedorheavilybreadeditems(Woksmartoptionshave300caloriesorlessandatleast8gprotein)● Sides:Steamedwhite/brownrice,mixedvegetables● BroccoliBeef● GrilledAsianChicken● GrilledTeriyakiChicken● MushroomChicken● ShanghaiAngusSteak(withasparagusorstringbeans)
Jazzman’sCaféandBakery
● Chickensaladsandwich● BerrySalad● CaesarSalad● Strawberryparfait● Wholewheatbagel● BananasandOranges**● Mixednutpackages-Watchservingsize!**● UnsweetenedIcedtea● Coffee-
○ Keeppumpsofsyruptoaminimum ○ Lowfatmilk,soymilk
● FrappuccinoLight,Blended
Caliente
● AddguacamoletoanyburritoStarbucksHealthierDrinks:● TazoTea(hot&cold)● Nonfat/LowfatTazoGreenTeaLatte● Nonfat/LowFatoptions:Cappuccino,CafféLatte,CaramelMacchiato(hot&cold),
CafféMocha(nowhip),Vanilla(oranyflavor–limitto2pumpsofsyrup)Laté(hot&cold)
● SteamedAppleCider● FrappuccinoLight,Blended
HealthierSnacks:● AppleBranMuffin**● Parfait***● Sandwiches/***● Wraps*/***● DriedorFreshFruit**● YogurtParfait***● ½Bagel(Multigrain,WholeWheat,Plain,Blueberry,SesameSeed)**● Oatmeal**
HealthyTips:● Uselowfatorsoymilkfordrinks● Usefewer‘pumps’ofsyrup● Holdthewhippedcream● OrderTall● Using“skinny”asamodificationreplacesthemilkwithnon-fatandreducesthe
sugarsyrupcontent(choosingalow-fatorsoymilkisoptimal)● Limit“sugarfree”optionsasthiscanmakeyouhungrierlaterintheday!● Increasingfromagrandetoaventilatteonlyincreasesthemilkandsugar,not
espresso.Insteadofup-sizing,addanespressoshottothesmallerdrink.
*Denotesahealthymealchoiceforpre-workout/competition(2-4hoursprior)**Denotesahealthysnackchoiceforpre-workout/competition(30min-1hourprior)***Denotesahealthymealorsnackchoiceforpost-workout/competition
ExamplesofPre-andPost-workout/competitionmeals/snacks
Pre-workout/competitionmealexamples(2hoursprior):- Turkeysandwichfrom“TheDome”,lightwithmayo- BigCatBistrolowfatsushirolls
Pre-workout/competitionsnackexamples(30mins–1hourprior):- CoffeeCartfreshfruitoryogurt- Starbucksmuffins
Comment [1]: Sort of stuck with this one.. they only sell about 4 different types of meat burritos here. Not sure what's "healthier". Any ideas? Comment [2]: Do we know how the meat is prepared? I would guess that grilled chicken would be healthiest?
Post-workout/competitionsnackexample:- Chocolatemilkandpieceoffruit- Yogurtparfait(orjustplainyogurt)
Post-workout/competitionmealexample:- Healthysandwichw/chocolatemilk
HealthyEatingOff-Campus:CSUSM
Subway-Blackforestham*/***-Roastbeef*/***-SubwayClub*/***-Turkeybreast*/***-Ovenroastedchickenbreast*/***-Bakedchips**Wings-N-Things(Requestfordressingonthesideforallsalads)● BuffaloChickenSalad● GardenSalad
Chef’sPho&Grill*Avoidfriedorheavilybreadeditems● Springrolls(shrimp,grilledchicken,veggie)● Pho(chicken,grilledpork,seafood,tripe,steak)● Soup(Veggie,beef,duck,crab,shrimp)● Riceentrees;comewithsteamedrice,tomatoslices,cucumberslices,and
choiceofprotein(Grilledchicken,grilledshrimp,grilledpork&beef)Flippin’Pizza● Sideofovenroastedbroccoli● Gardensalad● Caesarsalad● OhBabySalad(Dressingontheside)● Buildyourownpersonalpieorcalzonewithlotsofveggies● Gardenpizza(soldbytheslice)
- AddsidesaladtocalzoneorpizzaTabuSushi*siteundermaintenanceDickey’sBarbequePit
● Chickenbreastorturkeyplate(choiceof2sides&aroll)● Sides:Caesarsalad,greenbeans,jalapenobeans,potatosalad● TurkeyorChickenbreastsandwich
- Toppingoptions:pickles,onion,jalapenopeppers● Chickenbreast&cheesetaco● Chickenspinachtaco● Turkeyorchickenbreastslider
TaqueriaChispaMexicanGrill● Gardensalad● Chispasalad● AztecaSalad● Buildyourowntaco,burrito(wholewheattortilla)orbowl
- Proteinoptions:grilledchicken,cactus,shrimp,potato,vegetarian,fish- Toppings:picodegallo,guacamole,cabbage,onion,salsa,cilantro,
jalapeno,● Sides:chips&salsa,whiteorbrownrice,blackbeans,Perubeans,guacamole,
gardensalad,salsafrescaandchips&guacamoleTapiocaExpress(Somedrinkflavorsmayhaveupto80gofsugar)Drinks:
- Americano(limittheamountofsugar&creameradded)- Teas- Milkteas
Snacks:- FriedStringBeans- Sausage
UrgeGastropub&CommonHouse● Spicyedamame● AhiPoke● Soup&saladcombo(addchicken,salmon,steakorahiforprotein)● Seasonalvegetables● Sidesalad● RoastedVegetableflatbread● UrgeStreettacos
PlayersSportsBar● Vegetableplatter● Chips&salsa● Salad(dressingwithfewercalories,dressingontheside)● Sandwichonwheatbread(Swapmayoforavocado)● VeggiePizza● Buildyourownpizzawithlotsofveggiesandabitofprotein
Mr.Taco-Lowcarbburritos:(choosewholewheattortillaorspinachtortillawrap)-Salads:● Cachanilla● Grilledchickensalad● Caesarsalad(addchickenorbeansforprotein)
● Avocadogreensalad-Soups:CaldodeCamaron(shrimp).Caldo7mares(7seas).-Breakfastplates:low-fatcheeseonthem
RalphsDeli-Anyoftheirpastaoptionsorfruit(around1-1.5cups)andcombinew/leandelimeat(fewslices)*/***-Delisandwichw/delimeat*/***-Granolabar**-Nutri-GrainBar**
*Denotesahealthymealchoiceforpre-workout/competition(2-4hoursprior)**Denotesahealthysnackchoiceforpre-workout/competition(30min-1hourprior)***Denotesahealthymealchoiceforpost-workout/competition
ExamplesofPre-andPost-workout/competitionmeals/snacks
Pre-workout/competitionmealexamples:-Subway6”BlackForestHamonwhitebreadw/backedchipsandwater*/***-PrimeCutGrillCajunpastaw/water*/***
Pre-workout/competitionsnackexamples:-GranolaorNutri-GrainBarfromRalphs*
Post-workout/competitionmealexamples:
- SmoothieKing’sTheShreddershake**- SubwayOvenRoastedChickenBreastwithbakedchips,water*/***
