Tips & Tricks! - Grand Valley State University

[Pages:18]Grand Valley State University

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Healthy Eating Program

Suggested Selections

Tips & Tricks!

? 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

dressing on the side so you can add a small amount as needed. This will help cut down on refined carbs, saturated fat, and calories!

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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!

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PLAN AHEAD, if possible. Eating healthy can be difficult, especially with coworkers and at

social 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.

That way, you can choose something where everyone can find an option that works for them!

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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.

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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.

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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, Sodium, and Saturated Fat. ( 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: . 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!

Grand Valley State University

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Healthy Eating Program

Suggested Selections

DEVOS

PLAZA CAFE

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Malibu Garden Burger (No mayo) (**Note: sodium slightly high)

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Grilled Chicken Sandwich (No mayo)

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Three Bean Chili

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Salads with any veggies, beans, nuts, dried fruit, sunflower seeds, cheese sparingly (avoid crou

tons, bacon bits, & use any light dressings, balsamic vinaigrette)

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String cheese

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Light or nonfat yogurt

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Veggie/Fruit cup

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Hummus

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Juice - 100% fruit juice

TRATTORIA

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Egg and Roasted Veggie Panini

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Minestrone soup

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Juice - 100% fruit juice

STARBUCKS



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Sandwiches and Wraps

o Roasted Tomato & Mozzarella Panini

o Reduced-Fat Turkey Bacon Breakfast Sandwich

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Perfect Oatmeal

o Dried Fruit

o Nut Medley

o Brown Sugar

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Fruit cup

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Greek Yogurt

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Smoothies

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Strawberry soy, skim or coconut milk

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Ethos bottled water

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Steamed Apple Juice

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Unsweetened Iced Coffee- any size

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Iced Coffee with milk- non-fat, coconut, and soy- unsweetened 12 oz.

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Teavana? Shaken Iced Black Tea- Unsweetened- any size

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Teavana? Shaken Iced Green Tea- Unsweetened- any size

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Teavana? Shaken Iced Passion TangoTM Tea- Unsweetened- any size

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Starbucks? Iced Coffee Unsweetened

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Blonde Roast- Black- any size

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Cold Brew Coffee- Unsweetened- any size

Grand Valley State University

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Healthy Eating Program

Suggested Selections

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Decaf Pike Place? Roast- Black- any size

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Featured Dark Roast- Black- any size

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Pike Place? Roast- Black- any size

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Caff? Americano- Black- any size

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Iced Caff? Americano- Black- any size

TEA:

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Pineapple Kona Pop Brewed Tea- any size

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Teavana? Earl Grey Brewed Tea- any size

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Teavana? Emperor's Cloud and Mist Brewed Tea- any size

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Teavana? Jade Citrus Mint Brewed Tea- any size

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Teavana? Mint Majesty Brewed Tea- any size

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Teavana? Oprah Chai Brewed Tea- any size

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Teavana? Passion TangoTM Brewed Tea- any size

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Teavana? Peach Tranquility Brewed Tea- any size

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Teavana? Royal English Breakfast Brewed Tea- any size

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Teavana? Youthberry Brewed Tea- any size

CHS

RECOVERY ROOM CAFE

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Apple

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Banana

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Veggie Sandwich on Multigrain bread

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Oatmeal

o Crunchy Nut

o Orchard Spice

o Morning Harvest

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Apple Juice

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Orange Juice

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Yogurt

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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.

Grand Valley State University

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Healthy Eating Program

Suggested Selections

SEIDMAN

SEIDMAN OPPORTUNITY CAF?

Tip: Use Raspberry Vinaigrette or Balsamic dressing (read nutrition information on the package)

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Veggie Deli Sandwich made with wheat bread, wheat wrap, or spinach wrap

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Michigan Salad ? full size

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Chicken Caesar salad ? full size (no croutons)

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Chicken & Berry salad ? full size

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Classic side salad

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Michigan side salad

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Apple

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Banana

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Fruit cup ? grapes

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Fruit cup ? mixed melon & grapes

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Raw veggies & ranch dip (don't use ranch)

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Hardboiled eggs

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Nuts:

o Wonderful roasted pistachios

o Planters salted cashews

o Planters salted peanuts

o Blue Almond roasted, salted almonds

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Yogurts:

o Dannon fruit on the bottom yogurt

? Blueberry

? Mixed berry

? Strawberry

o Light and Fit yogurt

? Strawberry (Greek)

? Blueberry (Greek)

? Strawberry/Banana (regular)

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Naked Juices:

o Green Machine

o Blue Machine

o Strawberry Banana

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1% milk

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Starbucks coffee

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TAZO teas

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Ocean Spray orange juice

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Ocean Spray apple juice

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Pure Leaf unsweetened, real brewed tea (in cooler)

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Starbucks "Refreshers"

o Raspberry Pomegranate

o Blueberry Acai

o Strawberry Lemonade

Grand Valley State University

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Healthy Eating Program

Suggested Selections

THE MARKETPLACE

STARBUCKS

HOT BREAKFAST:

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Classic Whole-Grain Oatmeal

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Hearty Blueberry Whole-Grain Oatmeal

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Reduced-Fat Turkey Bacon Breakfast Sandwich

SANDWICHES, PANINI'S, AND SALADS:

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Hearty Veggie and Brown Rice Salad Bowl

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Roasted Tomato and Mozzarella Panini

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Zesty Chicken and Black Bean Salad Bowl- Sodium 850

YOGURT AND FRUITS:

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Seasonal Harvest Fruit Blend??

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Evolution FreshTM Greek Yogurt Parfait, Inspired by Dannon? - Fresh Berries & Honey

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Evolution FreshTM Greek Yogurt Parfait, Inspired by Dannon? - Strawberry

ICED COFFEE:

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Unsweetened Iced Coffee- any size

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Unsweetened Iced Coffee with milk- non-fat, coconut, and soy- unsweetened 12 oz.

ICED TEA:

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Teavana? Shaken Iced Black Tea- Unsweetened- any size

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Teavana? Shaken Iced Green Tea- Unsweetened- any size

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Teavana? Shaken Iced Passion TangoTM Tea- Unsweetened- any size

BOTTLED DRINKS:

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Starbucks? Iced Coffee Unsweetened

FRESHLY BREWED COFFEE:

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Blonde Roast- Black- any size

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Cold Brew Coffee- Unsweetened- any size

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Decaf Pike Place? Roast- Black- any size

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Featured Dark Roast- Black- any size

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Pike Place? Roast- Black- any size

ESPRESSO BEVERAGES:

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Caff? Americano- Black- any size

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Iced Caff? Americano- Black- any size

Grand Valley State University

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Healthy Eating Program

Suggested Selections

TEA:

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Pineapple Kona Pop Brewed Tea- any size

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Teavana? Earl Grey Brewed Tea- any size

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Teavana? Emperor's Cloud and Mist Brewed Tea- any size

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Teavana? Jade Citrus Mint Brewed Tea- any size

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Teavana? Mint Majesty Brewed Tea- any size

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Teavana? Oprah Chai Brewed Tea- any size

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Teavana? Passion TangoTM Brewed Tea- any size

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Teavana? Peach Tranquility Brewed Tea- any size

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Teavana? Royal English Breakfast Brewed Tea- any size

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Teavana? Youthberry Brewed Tea- any size

SNACKS:

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Seasonal Harvest Fruit Blend

WHICH WHICH



*With all of the following sandwiches, the healthiest bread option is the LettucewichTM, 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

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Turkey ? 945 mg Sodium

*Bag 4: Chicken:

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Chicken- 797 mg Sodium

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Chicken Pesto- 849 mg Sodium

*Bag 6: Vegetarian:

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Black Bean Patty

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Hummus

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Tomato & Avocado

*Bag 10: Breakfast:

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Ham & Egg

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Veggies & Egg

Lettuce Bowls: With any veggies/fruit. Use dressing and cheese sparingly.

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Combo Bowlwich?

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Lettuce Bowlwich?

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Spinach Bowlwich?

Grand Valley State University

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Healthy Eating Program

Suggested Selections

COMMONS

EINSTEIN BROS. BAGELS



TIP: Ask for your smear on the side!

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Wheat thin bagel, pumpernickel, everything, plain

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Low fat smear versions

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Fresh fruit salad

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Chicken Caesar salad

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Garden Market Chopped Salad

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Fruit & Granola yogurt (low-fat)

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Garden Salad

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Strawberry Chicken Salad

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Roasted Turkey Sandwich

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Greek yogurt parfait

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Mixed Berry Smoothie

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Strawberry Banana Smoothie

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Fresh-Brewed Tea

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Orange Juice

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ThintasticTM Breakfast Sandwich (Asparagus & Mushroom Egg White)

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Veg Out? on Sesame Seed Bagel

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Simply Apple juice

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Naked Juices:

o Green Machine

o Blue Machine

o Strawberry Banana

o Mighty Mango

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"Berries and Cream" ? no cream

FRESH FOOD CO.



***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.

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Apples

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Oranges

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Bananas

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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

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Grilled Chicken Sandwich

o Tomatoes

o Lettuce

Grand Valley State University

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Healthy Eating Program

Suggested Selections

o Onion

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Harvest saut? w/ bulgar ? (vegan or vegetarian)

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Wraps & subs (avoid cheese)

o Lettuce

o Tomato

o Guacamole

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Stir Fry

o Chicken & broccoli

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Silk Soymilk (Vanilla & Chocolate)

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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 Sunflower seeds

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

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Margarita Pizza (availability varies)

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Lemon & Lime infused water

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Grand Traditions ? ask for saut?ed veggies or bring your favorites from the salad bar!

FUEL

FRESHENS



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Egg White Florentine Crepe

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Market Strawberry Salad

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Florence Rice Bowl

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Smoothies

o Any variety, but we recommend the Oh Kale! Try it - you can't even

tell that there's a vegetable mixed in!

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