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R ESIDENTIAL H ALL : H EALTHY D INING O PTIONS Charity Ralls, NIU Dietetic Intern Spring 2010.

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Presentation on theme: "R ESIDENTIAL H ALL : H EALTHY D INING O PTIONS Charity Ralls, NIU Dietetic Intern Spring 2010."— Presentation transcript:

1 R ESIDENTIAL H ALL : H EALTHY D INING O PTIONS Charity Ralls, NIU Dietetic Intern Spring 2010

2 NIU R ESIDENTIAL H ALLS : H EALTHY D INING O PTIONS Grant Towers Stevenson Towers Neptune Hall Lincoln Hall Douglas Hall

3 PLANNING YOUR DINING DAY: A daily plan allows you to think about how you are eating over the course of a whole day and allows you to plan for and include all of your nutritional needs. Planning your dining day will help prevent you from over eating or under eating during the day. Everyone should aim for at least three meals during the day and depending on your activity level, one or two healthy snacks.

4 CLICK ON A CALORIE LEVEL BELOW TO SEE THE CORRESPONDING DINING OPTIONS 1800 Calories Appropriate for: Females who have low activity levels. Moderately active petite females. Males of healthy weight (BMI <25) with low activity levels Calories Appropriate for: Very active or endurance athlete females maintaining their weight. Moderately active to active males of healthy weight Calories Appropriate for: Large frame males who are very active. Male student athletes during in-season training.

5 1800 CALORIE DINING SUGGESTIONS: Goals: 2.5 cups vegetables 1.5 cups of fruit 3 cups of dairy 6 ounces of grains (eg. 3 slices of bread & 1.5 cups rice) 5 ounces of meat or beans (1 slice deli lunchmeat = 1oz) Who? Females who have low activity levels. Moderately active petite females. Males of healthy weight (BMI <25) with low activity levels.

6 1800 CALORIE DINING DAY: BREAKFAST Option #1 Banana 1½ cups Cheerios 1 cup 2% milk Coffee or Tea Option #2 Banana 1 cup yogurt ½ cup granola Coffee or Tea

7 1800 CALORIE DINING DAY: LUNCH Option #1 Spicy Chicken Sandwich Side Salad w/low-fat dressing Water Option #2 Side Salad w/low-fat dressing Tuna Salad Sandwich Apple Water

8 1800 CALORIE DINING DAY: SNACKS Option #1 Carrot Sticks Ranch Dip Option #2 Cottage Cheese Piece of Fruit Option #2 Yogurt Piece of Fruit

9 1800 CALORIE DINING DAY: DINNER Option #1 1 cup of skim milk Chicken breast Side salad w/low-fat dressing 1 cup steamed veggies Option #2 1 cup stir-fry beef and peppers 1 cup fried rice 1 cup steamed veggies 1 cup of skim milk

10 2400 CALORIE DINING DAY: Goals: 3 cups vegetables 2 cups of fruit 3 cups of dairy 8 ounces of grains (eg. 4 slices of bread & 2 cups rice) 6.5 ounces of meat or beans (1 slice deli lunchmeat = 1oz) Who? Very active or endurance athlete females maintaining their weight. Moderately Active to active males of healthy weight.

11 2400 CALORIE DINING DAY: BREAKFAST Option #1 2 slices whole wheat toast 2 Tbs. peanut butter 3 oz. Scrambled eggs 1 cup skim milk Option #2 1 whole wheat bagel 2 Tbs. Jam Banana Coffee or Tea

12 2400 CALORIE DINING DAY: LUNCH Option #1 Chef salad with chicken 1 cup veggie chili 1 cup yogurt Apple Water Option #2 Side salad w/low-fat dressing Turkey sandwich w/mustard, mayo, cheese Yogurt Water

13 2400 CALORIE DINING DAY: SNACKS Option #1 ½ pita 2 Tbs hummus Piece of fruit Option #2 Cottage cheese Piece of fruit Option #3 Small container granola 1 cup yogurt

14 2400 CALORIE DINING DAY: DINNER Option #1 1 cup skim milk Beef ravioli w/ Prego 1 cup steamed veggies 1 slice bread with 2 teaspoons butter or olive oil Orange Option #2 Chicken breast 1 cup steamed veggies Medium baked potato with 1 tablespoon of butter 1 cup skim milk Orange

15 3000 CALORIE DINING DAY: Goals: 4 cups vegetables 2½ cups of fruit 3 cups of dairy 10 ounces of grains (1 slice bread = 1oz) 7 ounces of meat or beans (1 slice deli lunchmeat = 1oz) Who? Large frame males who are very active Male student athletes during in-season training

16 3000 CALORIE DINING DAY: BREAKFAST Option #1 1 cup orange juice 1 cup milk ½ cup granola Banana 1 slice whole wheat toast 2 Tablespoons Peanut Butter Option #2 3 ounces of eggs 1 slice whole wheat toast 2 Tablespoons jam 1 cup yogurt 1 Orange 8 ounce cup of milk

17 3000 CALORIE DINING DAY: LUNCH Option #1 Chicken sandwich 1 cup veggie chili Side salad with low-fat dressing Apple 1 cup skim milk Option #2 Chef salad with chicken Turkey sandwich 1 Cup of yogurt Apple Water

18 3000 CALORIE DINING DAY: SNACKS Option #1 Vegetables Ranch Dip 1 slice whole wheat 1 Tablespoon peanut butter Option #2 1 cup yogurt 1 small container granola Piece of fruit

19 3000 CALORIE DINING DAY: DINNER Option #1 Cheese Ravioli w/ Prego Chicken breast 1 cup steamed veggies Side salad 1 cup skim milk Option #2 Chicken parmesan 1 cup mixed veggies Side salad w/ low-fat dressing 1 slice bread w/ tsp butter 1 cup skim milk


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