Eating on Campus

Here are some tips on eating heathier on campus and around town...

Choose grilled chicken sandwiches or other grilled chicken dishes. Avoid mayonnaise; instead try honey mustard or barbeque sauces.

Have salads with dressing on the side. Put just as much dressing as you need. Make sure the salad has a protein source (chicken, eggs, beans, etc.). Add a slice of bread or a roll to the salad to make a more filling and well-balanced meal.

Order regular size hamburgers (for smaller or less physically active people) or larger burgers (for larger or more active people). Avoid cheeseburgers, hotdogs or mayonnaise if you can. Garnish burgers with catsup, barbeque sauce, lettuce, onion and tomato.

Limit fries, onion rings or regular chips. Get multi-grain chips (like Sunchips®) or bring your own pretzels, whole grain crackers, etc. to add to the meal.

Don’t supersize (or go large) your fast food meals. Add a salad instead. If you’re still hungry, have milk (or chocolate milk), a low fat frozen yogurt or a fruit after the meal.

Limit sodas or iced teas. Chose water instead…its free! Or order milk or even chocolate milk instead of other less nutritious beverages.

Enjoy deli sandwiches with lean meats (turkey breast, roast beef) and a small amount of cheese.

Try vegetarian meals like Subway’s® Veggie patty sandwich. Go for bean burritos or other bean-based dishes not over-loaded with cheese.

Choose healthier snacks from Brady and the Union.  For an energizing snack try yogurt or fruit with some peanuts or cashews. Refresh yourself with a banana, apple or graham crackers with skim milk. Instead of sodas or iced teas, try orange juice, V-8® (not V-8 Splash®), skim or low-fat milk, strawberry or chocolate milk, or water. In place of potato chips choose Sun Chips®, Wheat Thins®, Triscuit®, pretzels, lite popcorn, pumpkin or sunflower seeds. Instead of peanut M&Ms®, have the honey roasted peanuts.

If eating on campus, click www.missouri.edu/~mufood/ to learn about what is happening in the dining halls and get specific information on nutrition in each hall from Campus Dining Services.