Healthy Eating on Campus

Fall 2002 FACS 168 Group Project

Professor Sallie Corley

 

By

Trisha Alderson

Maggie Ho

Corrine McTeer
Nicole Nava
 

Eating healthy is hard to do as a college student and even harder when healthy eating is never defined. We are here to help you with that problem. This web page will offer some basic nutrition information, a list of campus restaurants, healthy choices you can make at these restaurants and some solutions to lowering the fat and/or calories your diet.

 

·       You should eat a variety of foods:

Eating a variety of foods ensures that you will get enough vitamins/minerals in a day.

·       You should know portion sizes (examples are give for size comparison):

-Bread, Fortified Cereal, Rice and Pasta

        (80 kcal, < 1 gram fat)

        - 1 slice bread or 1 tortilla (6-7” diameter)

        - ½  bagel, bun or English muffin

        - ½  cup cooked rice or pasta

-Vegetables

        (25 kcal, 0 fat)

        - ½ cup cooked vegetables

        - ¾ cup vegetable juice

        - 1 cup raw vegetables

-Fruit                     

        (60 kcal, 0 fat)

        - 1 fresh fruit

        - ½ cup canned fruit

        - ¾ cup juice

-Milk and Dairy

        (120 kcal, 5 grams fat)

        -1 cup 2% or nonfat milk or yogurt

        -1 ½ - 2 oz cheese

-Meat, Poultry, Seafood, Dried Beans, Eggs, Nuts

        (35-100 kcal, 0-8 grams fat)

        -2-3 oz cooked lean beef, chicken or fish

        - ½ cup cooked dried beans

        - 2 Tbsp peanut butter

        - ¼ cup nuts

        - 1 egg

-Fat

        (45 kcal, 5 grams fat)

        - 1 tsp butter or margarine

-Water                   

        - 8 glasses of water throughout the day

        - 4 bottles (16 oz each) of water

 

 

·       Remember … most foods on campus are 2 or more servings!

 

·       You should know the average calories and fat per day:

    Female                         Male

Calories:          1600-2200                2200-2800

Fat:                 53-73 grams             73-93 grams

These values are an estimate and may differ depending on age, gender, body size and activity level.

 

·       Always try to get in 30-60 minutes of exercise per day.
 

Types of exercise and Calories Burned

 

(For 150 pound person for 30 minutes)

Basketball…………..273 calories

Easy Biking…………195 calories
Bowling…………………45 calories
Dancing………………..276 calories
Football……………….264 calories
Jogging……………….348 calories

Running………………..432 calories

Shopping………………126 calories

Soccer…………………..279 calories

Swimming……………..285 calories

Volleyball………………102 calories

Walking…………………..243 calories

Walking Upstairs….525 calories

  

 Restaurant Guide

 

CSUS has a wide variety of food choices that can be found throughout the campus. Each restaurant provides various items to suit our individual preferences. These items can range anywhere from a quick and easy “Cup A Noodle,” offered in the vending machines, to a sit down gourmet meal, found at the local campus diner. How does one decide which choice to make? 

As we know students can be very busy and do not always have time to make healthy food choices. Nutrition is very important for students as this can reduce their susceptibility to illness and enhance their overall scholastic performance.  The nutrition and dietetics students at CSUS have provided some nutritional information about selected food options offered by the restaurants on the CSUS campus. The nutritional information provided is ONLY AN ESTIMATION.

Please recognize that this web page is part of a class project and is NOT to be misconstrued as offering nutritional health claims about the campus restaurants. The restaurants that did not already have nutrition information available provided a list of ingredients and/or recipes for the food items listed on this web page. These ingredients were only estimations. A nutrient analysis was calculated for those certain items using the ADA exchange system.

 

A diet analysis was not performed on the items available in the dormitory food facility. The “dorm food” has a complete nutritional analysis readily available to all students at all times in the dining area. If you have any questions about the calorie or fat content of the items available please check the binder located in the main dining hall. In addition, while the dinning hall is set up as a buffet, try to choose one type of food or food style for every meal. Theoretically you can eat something different for dinner every night of the month without eating the same thing twice. Limit the amount of food taken (remember your serving sizes!!) and choose foods according to the food guide pyramid.
 

Restaurant Guide to Healthful Eating On Campus
Restaurant	Food Choices	Serving Sizes	Kcal	g. Fat	Link
La Creperie	Spinach Special	1 crepe	375	15	www.crepeinstitute.com
	Ham & Broccoli	1 crepe	459	23
	Coq au Vin	1 crepe	444	16
	Preserve Crepe	1 crepe	242	2
Kung Fu Fats	Mixed Veg. W/Rice	13oz veg w/rice	300	3	no site avaliable
	Mushroom Chicken	5 oz	170	9
	Orange Chicken	5 oz	310	13
TCBY	Small Cup frozen yogurt	6 fl. Oz	200	5	www.tcby.com
	Fruit topping	1 scoop	10	0
	Regular Cone	6 fl.oz.	210	5
Round Table Pizza	Cheese (thin crust)	personal pizza	580	24	www.roundtablepizza.com
	Guinevere's Garden Delight (thin crust)	personal pizza	550	20
	Hawaiian (thin crust)	personal pizza	560	19
	Pepperoni  (thin crust)	personal pizza	640	31
Burger King	Original Whopper	1 burger	760	46	www.burgerking.com
	Speciality Chicken Sanwich	1 sandwich	560	28
	BK Veggie Burger	1 sandwich	330	10
	French Fries	1 small	230	11
	Coca Cola	small	160	0
Taco Bell	Taco (beef)	1 Hard Shell	210	12	www.tacobell.com
	Soft Taco (chicken)	1 Taco	190	7
	Bean Burrito	1 Burrito	370	11
	Burrito Supreme	1 Burrito	420	15
Togo's	Turkey & Cheese	1- 6 inch sub	638	23	www.togosspeedlunch.com
	Roast Beef	1- 6 inch sub	552	11
	Cheese	1- 6 inch sub	859	46

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

For more nutritional information about other food choices at a specific restaurant, please click on the link provided.

 

This is not a complete listing of all the restaurants available at CSUS. Other restaurants have many other good food choices; however, we decided to choose some of the more popular food items from the above listed restaurants and provide nutritional information for those items.

 

Here are some healthy suggestions for eating at the CSUS campus restaurants. These choices may help to reduce the fat and/or the calorie content in a certain food choice:

 

·       Hold the mayo!

-instead ask for barbeque sauce, ketchup or    mustard

-or limit condiments to 1 Tbsp. if full fat and 2 Tbsp. if lowfat (salad dressing, mayonnaise, etc.).

·       Skin your chicken!

-remove the skin and breading

·       Order small fries instead of large! Never super size!

-this drastically reduces the fat and calories.

·       Choose a regular burger instead of a specialty burger

·       Choose chicken or fish over pork or beef

·       Choose lowfat or nonfat dairy items

·       Omit cheese – substitute with avocado, salsa, or marinara sauce

·       When possible choose whole grains such as wheat bread or pasta

·       Use lowfat or low calorie food options when available

·       Watch your portion size

-stop eating when your full or eat ½ of what you purchased

·       Use baked and roasted options instead of fried foods

·       Choose water and 100% fruit juice instead of soda

·       Always include a fruit or vegetable with every meal

**The students who created this page take full responsibility for the information posted.  The information on this page represents that of the students who created this page and not that of California State University, Sacramento and the Family and Consumer Sciences Department.