Eating Healthy While Working On Campus A quick reference guide for healthy lunches in Morgantown Created By: West Virginia University Dietetic Interns, 2012 Mary Rodavich & Emily Todhunter 1 Table of Contents: With such hectic schedules, it can be difficult to plan healthy lunches and snacks while at work. Created by dietetic interns, this guide is intended to provide tools that make it a little easier for WVU employees to make healthier decisions without interrupting their busy lives. 1.) Nutrition 101 Pg. 3 A brief explanation of nutrition terms used throughout this guide. 2.) Eat This, Not That—Morgantown Edition Pgs. 4-9 Based off the best-selling book, Eat This, Not That, this guide lists three healthy options at several popular fast food restaurants located around Morgantown. 3.) Vending Machine Options—Snack & Beverages Pgs. 10-19 There are vending machines in nearly every building on campus. This guide gives a “red, yellow, and green light” designation to your favorite vending ma- chine snacks and beverages to make choosing a healthy option just a little bit easier. 4.) Healthy Frozen Food Options Pgs. 20-23 Frozen meals are convenient, quick, and easy to make. However, if you’ve ever been in the frozen section at the grocery store, it can be an overwhelming and confusing experience. This guide lists the healthiest frozen food meals to buy on your next grocery trip. 2 Nutrition 101 Definitions of terms found within this guide. Calories: A unit of energy. Calories are found in carbohydrates, fat, and protein. Nutrition fact labels represent percentages based on a 2000 calorie a day diet, though based on an individual’s activity level, gender, and age, caloric needs may be closer to 1500 calories a day or over 3000 calories a day. A deficit of 3500 calories equals a loss of one pound of body fat. Fat: In a 2000 calorie/day diet, 65g of fat is recommended. Thirty- percent or less of the calories eaten per day should come from fat. Saturated fat: Should be limited in the diet, 20g or less in a 2000 calo- rie/day diet. Carbohydrate: 45-65% of calories eaten per day should come from carbohydrates. Whole grains are better than refined, simple sugars. Fiber: Aim for 25-35g of fiber per day. Fiber is only found in plant sources. Protein: A 150 pound adult needs at least 55g of protein per day. To figure out your daily protein need (in grams), multiply 0.8 by your weight in kilograms. Sodium: For the average, healthy adult, 2400mg or less per day is rec- ommended. Cholesterol: Aim for 300mg a day or less. Cholesterol is only found in animal products. 3 Dining Guide, Explained Tip to choosing healthy items Things to remember Restaurant Restaurant Title Why the restaurant received Rating the rating it did Address Brief info about restaurant Healthy Option #1 Healthy Option #2 Healthy Option #3 Option to Avoid Calories: Calories: Calories: Calories: Fat (Saturated): Fat (Saturated): Fat (Saturated): Fat (Saturated): Carbs: Carbs: Carbs: Carbs: Fiber: Fiber: Fiber: Fiber: Protein: Protein: Protein: Protein: Sodium: Sodium: Sodium: Sodium: Cholesterol: Cholesterol: Cholesterol: Cholesterol: Did you know Arby’s was the first major fast food 331 Patteson Dr. Morgantown, WV chain to eliminate trans fat from their food items? Famous for its roast beef sandwiches The best side options at Arby’s are apple slices, a and curly fries, Arby’s is the alternative side salad, and believe it or not...Kraft Mac & to the classic hamburger fast food chain. Cheese. B- This restaurant received a B- because they offer less burgers and more cold cut sandwiches, but loses points in their healthy side and salad options. Roast Beef Classic Chopped Farmhouse Salad Arby’s Melt Sandiwich Market Fresh Turkey Ranch w/ Light Italian Dressing and Bacon Sandwich Calories: 350 (grilled, no bacon) Fat (Saturated): 12g (4g) Calories: 800 Calories: 330 Carbs: 39g Calories: 230 Fat (Saturated): 36g (9g) Fat (Saturated): 11g (3.5g) Fiber: 2g Fat (Saturated): 11g (6g) Carbs: 78g Carbs: 40g Protein: 23g Carbs: 12g Fiber: 5g Fiber: 2g Sodium: 950mg Fiber: 3g Protein: 45g Protein: 18g Cholesterol: 45mg Protein: 20g Sodium: 2200mg Sodium: 920mg Sodium: 1270mg Cholesterol: 105mg Cholesterol: 30mg Cholesterol: 55mg This sandwich has nearly as many This sandwich is a good option calories as a small order of curly This is the healthiest salad option because it already comes without fries and four mozzarella at Arby’s, just beware of the sodi- mayo. 4 sticks...not worth it! Always choose Tendergrill over Tendercrisp Burger King items Satisfy your sweet tooth with the soft-serve 340 Patterson Drive cup- just 140 calories and 4 grams of fat. & Mountainlair Food Court This restaurant received a C because it lives C A fast-food restaurant that serves breakfast, up to its name— Burger King. Most items burgers, and a few healthier options such as are full of cheese, bacon, and high-fat salads (no dressing!) & oatmeal. sauces, and even has burgers over 1000 calories! Tendergrill Chicken Sand- BK Veggie Burger Whopper JR. Sandwich TenderCrisp Chicken, Ap- wich (No Mayo) (No Mayo) (No Mayo) ple, & Cranberry Garden Calories: 320 Fresh Salad Calories: 360 Calories: 260 Fat (Saturated): 7g (1g) Calories: 700 Fat (Saturated): 6g (1.5g) Fat (Saturated): 10g (4g) Carbs: 43g Fat (Saturated): 41g (9g) Carbs: 39g Carbs: 28g Fiber: 7g Carbs: 54g Fiber: 2g Fiber: 1g Protein: 22g Fiber: 5g Protein: 36g Protein: 14g Sodium: 960mg Protein: 28g Sodium: 1230mg Sodium: 440mg Cholesterol: 0mg Sodium: 1090mg Cholesterol: 75mg Cholesterol: 35mg Cholesterol: 80mg The Apple Cider Vinaigrette is contributing Don’t be scared of the veggie burger. 210 calories and 18 grams of fat! In fact, When you forgo the mayonnaise, Less than half the calories of the If you try it you may be surprised most of BK’s dressings are 170-210 calo- you’re knocking off 110 calories how well you like this high-fiber, low- original Whopper sandwich. ries, so opt for a fat-free dressing or just and 11 grams of fat! fat, cholesterol-free alternative! use half of the packet. Save 250 calories by ordering a medi- Chick-fil-A um chicken soup instead of medium fries. With 3 locations in Morgantown, Save 320 calories by ordering a medi- this quick-service U.S. chicken Mountainlair Food Court um fruit cup instead of medium fries. restaurant offers sandwiches, B+ 334 Patteson Dr. Morgantown, WV waffle fries, salads, and soups. This restaurant received a B+ because all of its sandwiches are under 500 Morgantown Mall Food Court calories! Chargrilled Chicken Sandwich Southwest Chargrilled Chicken Salad 8 Chicken Nuggets Chicken Strips Salad w/ Ranch w/ Fat Free Honey Mustard Calories: 290 Calories: 260 Calories: 610 Calories: 310 Fat (Saturated): 4g (1g) Fat (Saturated): 12g (2.5g) Fat (Saturated): 39g (9g) Fat (Saturated): 9g (4g) Carbs: 36g Carbs: 11g Carbs: 28g Carbs: 33g Fiber: 3g Fiber: 1g Fiber: 4g Fiber: 7g Protein: 28g Protein: 28g Protein: 40g Protein: 26g Sodium: 780mg Sodium: 990mg Sodium: 1240mg Sodium: 1040mg Cholesterol: 60mg Cholesterol: 70mg Cholesterol: 95mg Cholesterol: 60mg Topped with BBQ sauce instead of Choose the 8-pc over the 12-pc The dressing alone contains 17g of mayo, only adding 60 calories. As good as a Chick-fil-A salad is going and save 140 calories and 6g of fat. fat and 160 calories. to get...with 7 g of fiber! 5 Ordering a burger? Asking for a Garden- burger patty will shave off 175 calories & 17g of fat. Go with “Eat’n Smart” menu items. Each item is less than 500 calories, 150mg of cholesterol, and 20g of fat. A- 353 Patteson Drive This restaurant received an A- because as Serves breakfast, lunch, dinner entrées, and desserts. Plenty of healthy long as you stick to Eat’n Smart menu sides to choose from, but its best to split dessert among friends (or skip items, its easy to make healthy choices. the desserts altogether). Chargrilled Chicken Sand- Chicken Fajita Salad (no Chili (Bowl) Black Angus Superburger wich tortilla bowl) Calories: 208 Calories: 1086 Calories: 318 Calories: 265 Fat (Saturated): 6g Fat (Saturated): 73g Fat (Saturated): 6g Fat (Saturated): 8g Carbs: 26g Carbs: 28g Carbs: 32g Carbs: 11g Fiber: 7g Fiber: 2g Fiber: 1g Fiber: 4g Protein: 15g Protein: 75g Protein: 31g Protein: 38g Sodium: 1393mg Sodium: 1476mg Sodium: 394g Sodium: 415g Cholesterol: 23g Cholesterol: 270mg Cholesterol: 68g Cholesterol: 94g This sandwich is by far the Add the Garden Salad for just Even without the sauce or Go with the Fat-Free Italian, healthiest sandwich on the 93 additional calories. Re- cheese, this burger would be Fat-Free Ranch, or Lite Bur- menu. member to watch the dress- 730 calories with 40g of fat. gandy Viniagrette dressing. ing though! If you hate low-fat dressings, choose the Creamy Southwest (100 calories, 6g fat) rather than Creamy Caesar (190 calories, 18g fat) or Ranch McDonalds (170 calories, 15g fat). 2932 University Avenue The best side options include: Kids Fries, Apple Slices, Side Salad, or the Fruit ‘N Yogurt Parfait. This burger joint serves breakfast op- McDonalds received a B– rating due to its ease of B- tions in the morning and its regular en- trées during the day. The menu includes accessing nutrition information and its grilled chicken and salad entrees, but its healthy sides burgers, chicken and fish sandwiches, as are limited and the breakfast sandwiches are a well as salads and wraps. nutritional disaster. Premium Grilled Chicken Premium Grilled Chicken Quarter Pounder (Without Angus Bacon & Cheese Classic Sandwich Caesar Salad (No Dressing) Cheese) Calories: 790 Calories: 350 Fat (Saturated): 39g (17g) Calories: 190 Calories: 420 Fat (Saturated): 9g (2g) Carbs: 63g Fat (Saturated): 5g (3g) Fat (Saturated): 19g (7g) Carbs: 42g Fiber: 4g Carbs: 10g Carbs: 39g Fiber: 3g Protein: 45g Fiber: 4g Fiber: 2b Protein: 28g Sodium: 2070mg Protein: 27g Protein: 25g Sodium: 820mg Cholesterol: 145mg Sodium: 580mg Sodium: 710mg Cholesterol: 65mg Cholesterol: 70mg Cholesterol: 65mg It’s just best to stay away from this Always go with grilled rather than When choosing a dressing, go with the highest-calorie burger item on the While 19g of fat is high- 29% DV of crispy chicken! And if you skip the Low-Fat Balsamic Vinaigrette (40 calo- menu.