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MOP16-17 28P Facing 093016 (1).Pdf The TRUTH About Late-Night Eating Merchants on Points: Many Nutritious Op tions! There is no doubt that eating late at night may contribute to weight gain Merchants on Points is a great way to order food when you need it and an increase in body fat, especially if it’s your 4th or 5th meal of the day the most – when everything else is closed, or you’re just looking for or a meal heavy in carbohydrates; sugars, sweets, cereals. something different for dinner or a late night snack. Enclosed you will Not eating during the day increases hunger which may lead to overeating find a guide to choosing some of the more nutritious options from the at later meals or additional late-night meals or snacks. Those night-time restaurants that participate in Duke’s Merchants on Points Program, calories might take you above and beyond what your body needs. If you along with a few healthy eating tips. feel that you need to eat later in the day, let this guide help you make Healthier options do not always designate low fat, low calorie or high better choices. fiber options, but rather those that are well balanced and will sustain GENERAL TIPS: you for a period of a few hours, while keeping you feeling satisfied • Whether you are typically a three meal a day eater or someone who likes with your meal choice. to eat 5 or 6 small meals, try to eat consistently throughout the day and See Duke Dining at https://studentaffairs.duke.edu/dining/ ensure that there is protein at every meal. If you find that you are feeling merchants-pointsfood-trucks for delivery menus starved, you have a greater chance of grabbing whatever is fast rather Allergen Information See individual vendor website for information than what might be better for you. Several small meals may help keep for food allergy information. ALWAYS alert vendor of your allergies you satisfied and minimize unnecessary random and late night eating. when ordering. • Think about keeping a snack with you during the day to satisfy unexpected hunger pangs. Table of Contents • When eating late at night, try to focus on your food and not the other thing(s) you may be doing. This will prevent mindless eating and allow THE TRUTH ABOUT LATE-NIGHT EATING . 3 your brain to register fullness appropriately. In addition, focus on protein PIZZA TIPS, APPETIZER TIPS, SALAD TIPS . 4 rich foods not carbohydrate rich foods. Your body can always use the ITALIAN FOOD TIPS, SUBS AND WRAPS TIPS . 5 protein, but doesn’t need to have a lot of “sugar” at night. MERCHANTS ON POINTS . 6 - 19 • See the restaurants on the next few pages for specific suggestions. POPULAR NON-MOP EATERIES . 20 - 22 FOOD TRUCKS . 23 - 26 3 PIZZA, PIZZA, PIZZA!!! ITALIAN FOOD TIPS (ENTRÉES) • The majority of Italian food entrées are too large for one meal or snack. You have the option of ordering pizza from any of the following Merchants Practice portion management. Before you begin, set aside what you will on Points: Domino’s, Enzo’s Pizza, Nosh, Papa John’s. not eat at that meal and put it away for the next day or share that food with someone. If possible, try ordering a half portion (appetizer) and a salad, PIZZA TIPS: as opposed to a full-sized entrée. • Choose a thin crust or hand-tossed crust rather than deep dish or thick crust. • If you are having pasta, you do not need to have bread as well. • Choose vegetable toppings in unlimited amounts. • Choose a marinara sauce or olive oil and garlic when possible. • Ask for half the cheese. • Calzones and strombolis are similar to pizza – so try to add vegetables and • Chicken, ham and ground beef are lower fat meat toppings. go light on the cheese and meats if possible. • Order pepperoni, sausage, or bacon only on occasion since these toppings are high in sodium, and fat. SUBS AND WRAP TIPS • If you love mayonnaise, go light, or choose mustard, Italian dressing, or APPETIZER TIPS: vinegar and a small amount of oil to reduce the amount of fat in your sandwich. • Choose a salad as your appetizer. • Pile on the veggies for an added boost of vitamins, antioxidants and fiber • Choose appetizers that are not fried or cooked in a heavy sauce. which will help fill you up. • Choose an appetizer as your meal – they are typically half the portion of an entrée. • Choose whole wheat breads for an additional fiber boost. • Choose an appetizer to share. • The best non-vegetarian sandwich choices are usually Roast Beef, Turkey, Grilled Chicken and Ham. SALAD TIPS: • Cheese is not necessarily a better choice than many meat options. • Salad as an appetizer – Order a salad and eat it first to allow you to fill on less dense calories when eating later at night. • If the salad is your main meal, include a healthy protein choice such Vendor carries or prepares foods made without as grilled chicken, fish, tofu or beans and make sure to balance out with Gluten Containing Ingredients. a starch; peas, corn or a roll. • Add as many vegetables as possible to make your salad full of color. Vendor carries or prepares vegetarian and/or vegan meal options. • Use creamy dressings such as Caesar, Blue Cheese, Ranch and Thousand Island sparingly. Alternatively try light dressing, vinaigrette, Italian, or honey mustard. 4 5 Dale’s Indian Cuisine Dame’s Express at Devil’s Bistro dalesindiancuisine.net • 919-286-1760 919-660-3762 Food Allergen Policy: All food prepared with no nuts, peanuts or nut oil; Alert Vendor of any food allergies when ordering Mention your allergies while ordering SOUP MEAL 3 House Soup: House-made. 3 Veg-A-Licious Pizza SOUP MEAL Also available as a side 3 Almost Goat Pizza Lentil Soup All “Clay Oven Specials” 3 3 3 Pizza Blanco Vegetarian Specialties SALAD SALAD 3 3 Chicken Marsala Pasta 3 Chicken Sag 3 Orchard, Patch, and Poppy 3 Garden salad 3 Grilled Salmon Pasta Chicken Jai Frazie 3 Strawberry Balsamic 3 3 Chicken Avocado Clucker OTHER: Chicken Mushroom 3 Grilled Mediterranean 3 3 Grab and Go Wraps 3 Mixed vegetables 3 Channa Masala (Vegan, Gluten Free) 3 Grab and Go Chef Salad 3 Baigan Bhartha (Vegan, Gluten Free) 3 Grilled Salmon Salad SIDES 3 Aloo Ghobi (Vegan, Gluten Free) MEAL (BRUNCH) 3 Brown Rice, Roasted Potatoes, 3 Amazing Omelets: Turkey & Spinach, TIPS Seasonal Vegetables, 3 Spinach & Veggie, The Santa Monica • Aloo Partha, Roti or Chappati are whole wheat bread options Side Salad, Fresh Fruit, 3 Huevos Rancheros • Cheese and paneer increase the fat content of a dish so go easy Glazed Carrots 3 Grilled Salmon • Watch portion sizes on creamy curry sauces Grab and Go Salads, 3 A.M. Burrito 3 • Ask for Naan without butter Fruit Cups, Vegetable Cups, 3 Breakfast Sandwich • Portions are large; it never hurts to save half for lunch the next day! Hummus Platter 3 Steel Cut Oatmeal TIPS • Choose less creamy dressings such as balsamic or raspberry vinaigrette • Options to add chicken, salmon, or shrimp to salads • Select menu items are designated as gluten friendly, for other options inquire • Portions can be large: consider sharing with a friend or taking half home for a later meal 6 7 Domino’s Pizza Dragon’s Gate www.dominos.com • 919-682-3030 http://ow.ly/QSeZ8 • 919-490-0229 Alert Vendor of any food allergies when ordering Alert Vendor of any food allergies when ordering 3 Philly Cheese Steak (ask to go light on the cheese, order extra veggies) SOUP MEAL 3 Garden fresh salad with light Italian salad dressing (if available) 3 Vegetable Soup 3 Chicken with Broccoli 3 Thin crust veggie pizza 3 Wonton Soup 3 Chicken with Mixed Vegetables 3 Mediterranean Veggie Oven-Baked Sandwich 3 Chicken and Rice Soup 3 Shrimp with Broccoli 3 Chicken Habanero sandwich one type of cheese (order extra veggies) SALAD 3 Shrimp with Mixed Vegetables Build your own Pizza (choose tomato based sauce, veggies, fruit and Vegetable Delight Steamed Dumplings 3 3 Seaweed Salad 3 grilled chicken and ask for light cheese) Tofu with Vegetable 3 Spring Salad 3 SALAD 3 Vegetable Ma Po To Fu SNACK Veggie, Shrimp or California Sushi 3 Classic Garden Salad 3 3 Fresh Fruit Cup with Brown Rice 3 Chicken Apple Pecan Salad 3 Items from Special Diet Menu TIPS TIPS • Opt for thin crust over thick crust pizza • Any menu item may steamed by request which means it will not have added oil • Lo mein noodles are made with oil and are higher in fat than other types of noodles on the menu • Check the item number when ordering since menus may change • Choose steamed rice instead of fried • Lunch and Special Combination Plates are good options for eating on a budget 8 9 Dunkin’ Donuts Enzo’s Pizza Co. http://ow.ly/SNWi2 • 919-309-0000 enzospizzaco.com • 919-309-3696 See allergy information on website and alert vendor Alert vendor of any food allergies when ordering of any food allergies when ordering SALAD MEAL 3 House Salad 3 Wake Up Wrap 3 Strawberry Fields 3 Flatbread Sandwiches 3 Spicy Citrus 3 Egg and Cheese Sandwich MEAL Ham Egg and Cheese Sandwich 3 3 The Bruschetta Ham and Cheese Sandwich 3 3 Veg Out Original Oatmeal with Dried Fruit Topping 3 3 Bella Italia SNACK 3 Grecian Goat 3 2% Milk or Chocolate Milk 3 Roasted Chicken Sub 3 Garden Veggies Wrap or Sub TIPS • Order donuts, muffins and other sweets only occasionally and avoid TIPS ordering larger quantities unless you are sharing with a group • 8 inch pizzas are all good choices • Order sandwiches on wraps or on English muffins instead of bagels, • Ask for subs without the veggie cream cheese for a lighter option croissants or Texas toast • Most sandwiches are high in sodium 10 11 Jimmy John’s The Loop jimmyjohns.com • 919-286-5383 http://ow.ly/TTqE30374rU • 919-660-8888 Always alert vendor of food allergies and intolerances when placing order Always alert vendor of food allergies and intolerances when placing order.
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