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Eating Healthy at Vandy

Healthy eating can be tricky, especially when dining out. We don’t always know how food is prepared or what ingredients are actually in the meal. The other main issue at restaurants is portion size!

These days portions are 2 to 3 times the size of portions a couple decades ago.

These tips can help you make healthier choices when you’re out at a restaurant or eating here on campus:

Preparation Method:

  • Choose grilled, baked, or steamed over fried items.
  • Choose lean meats like chicken or turkey more frequently.
  • It’s important to trim the fat off your meat & choose skinless chicken products.
  • Clear, broth based soups & sauces are healthier choices over cream based ones.

Portion Size:

  • Tips To Remember:
  • Choose a regular hamburger instead of a larger double patty.
  • Have the small fries instead of the super-sized and save about 300 calories.
  • Choose the small soda or diet soda to save calories and sugar.
  • Share an entrée with a friend or ask for half your meal to be packed for you and eat it for lunch the next day.
  • Portion Equivalents:
  • For meat, it is recommended 3 ounces which is equivalent to a deck of cards.
  • For pasta, ½ cup is equivalent to a tennis ball.
  • For cheese, 1 ounce is comparable to 6 dice.
  • For potatoes, a medium is approximately the size of a computer mouse.
  • For fruits & vegetables, 1 cup is about the size of a baseball.

For more information on portion control visit: http://www.cdc.gov/healthyweight/healthy_eating/portion_size.html

Variety Is Important!

  • Try to choose different fruits & vegetables daily. Make your goal to get in at least 3 different colors a day.
  • Try to eat fish at least once a week to get your healthy fats.
  • Look for whole grain items on the menu. These will provide more fiber.

Click here for healthy eating tips for The Commons.

Click here for healthy eating tips at Rand.

Click here for healthy eating tips for the market places on campus.

Click here for more information on Vandy Dining, Hours of Operation, and daily menus for the restaurants on campus!

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