Daily Eat Right Tips

Eat Right Menu for Monday, March 9
Be Choosy About Fat @ Fountain & Clark Dining Halls

All fried and grilled foods in the dining halls are Trans-fat free!

Look for the Trans-fat free label on menu cards in the dining halls

Eat Right Tips for Fat:

• Fat helps the body absorb vitamins A, D, E, & K
• Omit trans fats
• Using 2 TBSP fat-free dressing instead of regular saves ~100 calories
• Try light mayonnaise instead of regular
• Switch from whole milk to 1% or skim and save ~100 calories

When You Eat Right:

• You feel better
• You have more energy
• You stay healthier
• You can think more clearly and perform at your best

Eat Right Menu for Tuesday, March 10
Fill Up Fast With Fiber @ C-Stores

Eat Right Tips for Fiber:

• Fiber is found in plant foods (fruits, vegetables, beans, and whole grains)
• Fiber helps you feel full quicker and stay fuller longer
• Fiber is essential for a healthy digestive system
• Fiber helps keep blood sugar levels stable
• Fiber intake should be ~25 grams for women and ~38 grams for men daily

Eat Right Menu for Wednesday, March 11
Plan Your Protein @ Talley Student Center

Eat Right Tips for Protein:

• Protein gives us energy to get and go " and keep going!
• Protein helps maintain body cells, tissues, and organs
• Lack of protein can lower immunity and weaken the heart and respiratory system
• Good protein sources include lean meats, poultry, fish, beans, peas, nuts, eggs, peanut butter
• Protein sources for vegetarians are beans, peas, nuts, eggs, peanut butter, soy products

Eat Right Menu for Thursday, March 12
Choose the "Good" Carbs @ Atrium Food Court

Eat Right Tips for "Good" Carbs:

• Good carbs are complex carbs
• Good carbs keep blood sugar levels stable
• Good carbs fill you up quickly
• Good carbs protect against heart disease and cancer
• Good carbs include whole grains, fruits, vegetables, brown rice

Eat Right Menu for Friday, March 13
Consider Calcium @ Fountain & Clark Dining Halls

Eat Right Tips for Calcium:

• Calcium builds and strengthens bones
• Calcium helps muscles function better
• Dairy products are a rich source of calcium and vitamin D
• Vitamin D helps the body absorb calcium
• Choose non-fat or low-fat dairy products

Eat Right Menu for Monday, March 16
Fill Up with Fruit @ the Atrium Food Court

Eat Right Tips for Fruit:

• Fruit provides natural sugars
• Fruit is full of fiber
• Fruit is loaded with fiber, vitamins and antioxidants
• Choose fresh or frozen fruits
• Fruit is an easy and nutritious snack - Try a new fruit today!

Eat Right Menu for Tuesday, March 17
Savor Sweet Vegetables @ Fountain & Clark Dining Hall

Eat Right Tips for Sweet Vegetables:

• Add healthy sweetness to your meals
• May reduce cravings for other sweets
• Look for corn, carrots, beets, sweet potatoes, winter squash, red peppers, and onions
• Contain vitamins, minerals, fiber, and complex carbs
• Check out the sweet potato at lunch " it"s loaded with carotenoids, vitamin C, potassium, and fiber

Eat Right Menu for Wednesday, March 18

Eat Right Vegetarian Options at NCSU:

• At the Atrium: Wraps made to order, coleslaw, bread sticks
• Toppers: Baked Potato w/Vegetable topping or Hawaiian Salad (or build your own), Apple
• Paisano"s Pizzeria: Cheese or Vegetarian Pizza
• Chik-fil-A: Garden Salad, Fruit Cup
• Freshens: Yogurt or Fruit-based Smoothie
• Wolves Den: Hummus & Pita, Veggie Burger, Potato Skins, Cheese Sticks, Baked Potato, Garden Salad
• Taco Bell: Cheese Quesadilla, or Taco Salad without meat
• Lil" Dino"s: Veggie Sub or Wrap, Salad
• C-Stores: Saladelia Vegetable Burrito, Basil Rotini (Vegan), Banana, Nuts/Trail Mix, String Cheese, Yogurt, Oatmeal, Easy Mac, Soup, Saladelia Salads or Wraps
• Port City Java: Palermo Sandwich, Greek Veggie Wrap, Apple Walnut Salad, Tuscany Sandwich, Egg Salad, Café Salad, Caesar Salad

Eat Right Menu Thursday, March 19
Opt for whole grains @ Fountain & Clark Dining Halls

Eat Right Tips for Whole Grains:

• Whole grains provide long lasting energy
• Whole grains are rich in phytochemicals and antioxidants
• Whole grains make your heart healthier
• Look for grains made with 100% whole wheat
• Choose brown rice, rye, quinoa, barley, corn, oats, wild rice, whole wheat breads, pastas, & cereals

Eat Right Menu for Friday, March 20

Focus on Folate @ Fountain & Clark Dining Halls

Eat Right Tips for Folate:

• Reduces the risk of heart disease and stroke
• Prevents some birth defects
• Get your folate by eating a variety of foods
• Females need ~400 mcg per day

Eat Right Menu for Monday, March 23
Choose Colorful Fruits & Vegetables @ Port City Java

Eat Right Tips for Colorful Fruits & Vegetables:

• Fruits and vegetables are low in calories
• Colorful Fruits and vegetables are filled with nutrients
• One serving of fruit is 1 piece of fresh fruit, ½ cup canned fruit, or 1 cup of juice
• One serving of vegetables is 1 cup fresh or ½ cup cooked vegetables
• Put shredded or chopped vegetables in spaghetti sauce

Eat Right Menu Tuesday, March 24

Healthy Foods @ the C-Stores

• Pretzel Crisps & Sunflower Seeds
• Unsalted Nuts & Popcorn
• Cheese Sticks & Triscuits
• Yogurt & Bear Naked Granola
• Dole Fruit Bowls or Snack Pack Pudding
• Snack Club Raw Trail Mix or Kashi Go Lean Bars
• Apples, bananas, raisins

Eat Right Menu for Wednesday, March 25
Healthier Fast Food Options

Eat Right "On the Go" Menu

Eat Right Tips for Healthier Fast Food:

• Choose grilled instead of fried
• Check out the chain"s website before you go
• Avoid full-fat mayonnaise, salad dressings, cheese, sour cream
• Watch your portions " share with a friend or take some home for later
• Choose milk, water, or diet soda (a 32 oz Big Gulp has 425 calories)
• Check out the Wolf-Approved options @ NCSU.edu/dining

Eat Right Menu for Thursday, March 26
Consume Lots of Vitamin C @ Fountain & Clark Dining Halls

Fruits & Vegetables high in vitamin C:

• Broccoli
• Cauliflower
• Oranges
• Green Peas
• Strawberries
• Spinach

Eat Right Menu Friday, March 27

University Dining Challenges You to Continue...
Healthy Eating for Healthy Living!

• Eat a variety of foods
• Eat colorful nutrient-rich foods
• Drink 6-8 glasses of water each day
• Limit soda and sugary drinks
• Trade whole milk for low-fat dairy
• Avoid "fried" foods
• Choose healthier fats
• Always eat breakfast
• Trade "white" grains for "brown"
• Visit NCSU"s dining website daily for nutritional information!