Healthy Eating

Diet vs. Diet

All popular diets seem to produce weight loss. Most achieve this through old-fashioned calorie restriction; basically cutting calories is what produces the weight loss. The solution is not WEIGHT LOSS the solution is long-term weight management.

Rules for Healthy Weight Management

The diet should be:

Low in fat

Why?? A lower fat diet tends to cut calories. Fat is 9 calories per gram where carbohydrates and proteins are only 4 calories per gram. Usually, when you cut back on fat you decrease the total number of calories. A gram is about the weight of a paper clip. People should focus on the healthier fats such as olive oil or canola oil, but they still have 9 calories per gram! A lower fat diet is healthier.

Rich in vegetables and fruit

Why? In numerous studies people who eat more fruits and vegetables have lower risk of cancers of lungs, colon, stomach, esophagus, throat and mouth. Other studies show that fruits and vegetables help lower your blood pressure (which will decrease your risk of heart disease). Go for at least 3 fruits and lots of vegetables. Fruits and vegetables are high in fiber and low in calories. All good weight loss plans have at least some fruits and vegetables daily.

Low in empty calories (soft drinks, desserts, etc..)

Why? Diets work because they decrease the TOTAL number of calories. Empty calories are of very little nutritional value and usually do not add vitamins, fiber or minerals to your diet.

Basically they do not "fill you up" Everyone should focus on high fiber foods. Dumping the "junk" foods can be a great way to lose weight.

Have a wide variety of foods

Why? A healthy diet has variety and does not eliminate a certain food or food group. All foods should fit into a healthy diet. The long term goal is to keep the weight off!

Don't forget about exercise and water!

Make sure you get moving and drink at least 64 ounces of water daily!

For more information on healthy weight management, contact our registered dietician, Lisa Eberhart.

Healthy Dining Options Throughout Campus

At University Dining, we want you to have a healthy meal, no matter where you eat on campus. That's why we've made sure there are plenty of healthy eating options on campus, even at our quick-service eateries. You may already know the dining halls have a wide variety of healthy meal choices, but what about when you can't make it to the dining hall for a meal? Whether you're on a low-fat, low-calorie diet, or have other special diet needs, there are plenty of options for you! Below we've listed some information for those of you who may be asking:

"How can I eat healthy when I can't make it to the dining hall?"

Lil Dino's sub shop is a good choice.

Ask for lean meats such as turkey, roast beef, chicken breast and ham. If you are concerned about fat make sure you skip the mayonnaise and oil. Cheese is about 7-10 grams of fat per ounce. All the veggies available are great, load up on lettuce, tomato, peppers and onions. Mustard or fat free salad dressings are good sauces to use. Lil Dino's offers a salad and that can be very lowfat as long as you make sure to use a fat free dressing or use a small amount of regular salad dressing.

Taco Bell can give you a fairly healthy meal.

Make sure you pay attention to portion sizes. The fried items are not your best choice. Avoid those nachos!

Chick-fil-A has some healthy alternatives.

The lowest fat choice is the grilled chicken sandwich, ask for extra lettuce and tomato. A grilled chicken salad is also an excellent choice, only 180 calories and 6 grams of fat. Check the Chick-fil-A web site for more nutrition information.

Salads and baked potatoes are available at the Atrium.

These are good choices as long as you take it easy on the salad dressing and butter. There are also always apples and bananas available at the Atrium, and for breakfast they also have cereal and milk.

As always, with any meal make sure you drink plenty of water. Water is calorie free and essential to good nutrition. If you'd like more information on eating healthy on campus, contact our registered dietician, Lisa Eberhart.

Meal Plan Strategies

Why should I have a meal plan?

All first year students at NC State are required to have a meal plan. Fortunately, there are meal plans to fit every lifestyle and appetite. There are meal plans with as few as 5 meals per week up to the freedom plan with unlimited meals. It is less expensive to eat on campus and can be healthier too!

University Dining has many different locations around campus where you can sit down, relax and have a bite to eat or grab a meal to eat on the go.

Can I have a healthy diet while on the meal plan?

There are a variety of choices at NC State and you can have a healthy meal almost anywhere. Check out the locations area of the website. Recommendations of healthier options are available at each venue on the web site.

When you look at your diet, you should look at the big picture and aim for a balance. Everyone should be trying to get at least three servings of fruits and even more servings of vegetables everyday.

When you are building your meal, try to increase your servings of fruits and vegetables. At each of the dining halls fresh fruit, canned fruit, cooked vegetables and salads are available everyday. You can also choose a healthy vegetable soup or a vegetarian main dish.

When eating at the food courts at Talley and the Atrium try to add some lettuce, tomato or other vegetables to your sandwich. Select a side salad, fruit cup or a piece of fruit to round out your meal.

Where can I find nutrition information?

Check out the nutrition section on the website for a list of the nutrition information for items served at the dining hall. When you look at the menu if you roll your cursor over an item on the menu the nutrition information pops up.

If you want the nutrition information for the fast food establishments on campus, check out the locations area of the website. Each venue has a link to the company's nutrition information.

What about the "all you care to eat" environment in the dining halls?

You can have a very nutritious meal in the dining halls. Use the "all you care to eat" policy to your advantage. Load up on fruits and vegetables. A good guideline is to make sure you have at least half your plate covered with fruits and vegetables. About one quarter of your plate should be protein and the other quarter should be your grains or starch.

Choose healthier starches like beans, peas, sweet potato, whole wheat bread and whole wheat pasta when you can.

Make sure you have a calcium source at your meal. Try a glass of skim milk or soy milk at your meal.

Once you have your meal, sit down and enjoy it. Eat slowly and pay attention to what you are eating. This strategy will help you to realize when you are satisfied without overeating.

Try not to skip meals. If you are ravenous you will make poor choices once you get to the dining hall.