Tulane University Healthy Eating Guide

7/30/2019 Tulane University Healthy Eating Guide

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Healthy Campus:A Guide for Making Smart Food Choices

TUWellnessBALANCEFUEL THRIVE MOVE


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Dear Campus Partners,

Tulane University is committed to creating and sustaining a healthy, safe, and engaging place to

live, work, and study. This guide to Healthy Eating on Campus is part of an ongoing eort tocreate a culture of health at Tulane.

Much of our time on campus is spent in meetings, classes, or other social events. Campus culture,

and part of the New Orleans experience, revolves around socializing and eating. This guide is

meant to provide the means for students, faculty, and sta to make healthier choices for them-

selves and to spread that knowledge to meetings and other campus events. Our hope is that by

providing tools to oer healthier food options at meetings and events, we will improve the health

of the

Tulane Community.

This guide has been developed by the Healthy Tulane 2020 coalition and began out of meetings

with several departments, including the Newcomb College Institute, Athletics, and Housing and

Residence Life. theWELL, part of Student Health Services, saw an opportunity to create this

document as part of our larger eorts to improve health on campus. Special thanks to the

committee members including Sarah McAllister, Kendra Klebba, Jackie Rouege, Rachel

Rubenstein, Julia Bersin, and Kelsey Moran for their initial work on this project.

We hope you will nd this guide useful and a tool for change in how you host meetings and

events on campus.

M. Scott Tims, Ph.DDirector, Center for Wellness and Health Promotion


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Contents

Food in the Tulane Community

Healthy Eating Guidelines

Dining O-Campus

Dining On-Campus

Choose THIS, Not THAT!

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Food in the Tulane Community

Choosing for Ones Self

Choosing for Ones Own

New Orleans - the city where everyday is a celebration! When youre in New Orleans, you dont celebrate wit

food - gumbo, king cake, beignets, etoufee. . . the list is as long as St. Charles Avenue. Could there be a more and delicious place to learn, work, and live than Tulane University?

Tulane faculty, sta, and students are busy people. Hectic schedules while living and working on a university

campus can make healthy choices seem impossible or too time consuming. Instead of opting for nutritious m

we may rely on fast food, vending machine lunches, or skipping meals altogether.

While our city is known worldwide for being the place to eat and play, it is important that we at Tulane are als

committed to leading healthy lives. The Healthy Tulane 2020 Coalition aims to create a healthy environment

will benet our campuses and the community as a whole. Each day, we are given food choices that impact o

health, energy, and overall quality of life. Thats why weve created this Healthy Campus Dining Guide. The

information in this guide is meant to help the students, sta, and faculty of Tulane gain knowledge and acces

healthy food options that will foster wellness for themselves and the Tulane Community.

In this guide, youll nd options for dining at many on-campus locations, as well as some of your favorite spo

o-campus. There are also tips for making healthy choices at home, so you can shop smart

and cook smart for family and friends.

Peer-pressure - we all face it. Our social and physical environments play a huge role in shaping our daily choicWe can be either supported or hindered by where and with whom we spend our time. For faculty, sta, and

students spending most of their weeks on campus, it is important that the Tulane Community has healthy fo

options available.

How do you make sure people come to your meeting? Lunch! How do you make sure they leave your meetin

feeling and being their best? Healthylunch! By supporting healthy choices in oces and classrooms, we are

supporting behaviors that will ripple through campus and into the homes and lives of the Tulane Communit

Based on a survey of Tulane sta departments and organizations, we reviewed the menus of the most popul

vendors and have highlighted healthy options in this guide. Aside from on-campus vendors and our favorite

nearby restaurants, weve also included some catering options for planning your meeting or event.


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Healthy PlateMyPlate has replaced the old USDA food pyramid. MyPlate is an easy way to plan, prepare, and buy mealsbased on the guidelines listed above. Its easy to visualize portions of each food group when you consider the

as part of your plate as a whole. This method also eliminates the need for tracking grams per serving, serving

per day, etc. The MyPlate website has many useful tools for making decisions to eat healthfully everyday at h

at work, and out and about.

Healthy Eating Guidelines

1) Eat fewer calories - enjoy what you eat, but in smaller portions2) Be more active - your food is your fuel3) Eat more vegetables and fruits - at least half of every meal4) Eat more whole grains - at least half of the grains you eat should be whole5) Choose foods that are low in fat - lean meat, low-fat dairy6) Hydrate well - drink water instead of sodas and other sugary drinks

These guidelines were developed as an initiative of the Healthy Tulane 2020 Programming Workgroup, with t

assistance of sta and students of the Center for Culinary Medicine and TUWellness. The guidelines represent

best practices from other universities and current clinical nutrition evidence to reduce risk for major chronic

disease such as heart disease and diabetes.The basic guidelines are:



Choosing from a Menu

Choose healthy portions instead of supersize or jumbo. (Lots of fresh veggies are OK!)

Choose meal items with at least 2 servings of fresh, unprocessed vegetables or fruits.

Opt for snack items with at least 1 serving of fresh, unprocessed vegetables or fruits.

Choose cheese, cream, or butter in moderation. Loaded usually means extra butter, sour

cream, cheese, bacon, etc., which can mean more fat.

Choose lean meats instead of high fat options such as ham and bacon.

Select items that are grilled, sauted, baked, or steamed.

Avoid food that is fried, breaded, or battered.

Example 1: Reginellis Pesto TortelliniDescription: Cheese-lled tortellini with creamy pesto sauce

Healthy choice? No, due to cheese-lled & creamy sauce.

Example 2: Reginellis Chicken PitaDescription: Marinated chicken breast with roasted red peppers, roasted garlic and mozza-

rella, brushed with a sun dried tomato and calamata olive pesto

Healthy choice? Maybe, if there are two vegetable servings; preparation method is most likely

grilled. If portion is enough for two meals, split with a friend or take half home.

Example 3: Reginellis Chicken Salad

Description: Marinated chicken breast served warm on a bed of mixed greens with greenapples, topped with gorgonzola, vine ripened roma tomatoes and roasted pecans, tossed in a

balsamic citrus vinaigrette

Healthy choice? Yes! Salad has at least 2 servings of vegetables; marinated chicken breast is

most likely baked/grilled; order vinaigrette dressing on side.

Lets practice by ordering from Reginellis.Look at the menu options below and make your selection based on the guidelines above.

Birthdays, date nights, forgotten packed lunches, Wednesday - all good reasons to go out to eat,

but not good reasons to forget healthy eating choices. Use the following suggestions for making

healthy choices when ordering o a menu at a restaurant:


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Tulane University | Healthy Eating on Campus

Einstein Bros. Bagels

Baja FreshCut carbs and calories by ordering a salad,

or choose a burrito and save half for dinner.Try:

Shrimp Baja EnsaladaMango Chipotle Salad

2 Baja Steak Tacos

Dining On Campus

Byblos

City Diner

A Mediterranean diet is one of the best waysto eat healthy because of all the

delicious, lower fat options, such as:Falafel and hummus pita

Greek SaladHealthy sides like tabouli or baba ghanoush

Bagel Thins and light cream cheese spreadswill cut calories, fat, and carbs. Also try:

Turkey SandwichSkinny Vanilla Latte

Control portion sizes by asking for half-orders ofpotatoes and bread, or asking for extra

vegetables. Try:Veggie Lovers Omelette

Blackened Chicken with seasonal vegetablesTurkey Burger

We have lots of healthy dining options on campus. Try some of these, or use the guidelines to

explore your own.



Panda Express

Freshens

Dining On Campus

Le Gourmet

Quiznos

Order small yogurt-based smoothies withfruit and no added sugar, like:Mango Beach SmoothiePeach Breeze Smoothie

Strawberry Oasis Smoothie

Order whole grain breads, light or no cheese,

and condiments on the side.For example:

Turkey sandwich on whole wheat Frenchbread, pepperjack cheese, extra veggies,

and no mayo

Load up on veggies and low-fat protein likechicken and tofu, but avoid battered and

fried items. Try:Sauteed or steamed mixed vegetables

Tofu with string beansSmall portion of broccoli and beef with a

side of brown rice

There are lots of salad options here, but usedressings sparingly to cut calories and fat.

Try:Harvest Chicken Salad with light dressing

(order dressing on the side)Cup of chili or chicken noodle soup



Crepes a la Cart

Cafe Freret

Felipes

Dining O Campus

Practice portion control-go with a friend andsplit a meal! Try:

U-Decide Omelet: 1 meat, 1 cheese,3 veggies, and wheat toast

Spinach and mushroom quesadilla withlight cheese and no sour cream

House salad for side

Go light on spreads, cheese, and add no extrasauces or cream. Make it a meal:

A La Carte Crepe - extra veggies, 1 meat,

and light cheese

Select healthy sides and smaller entrees for acomplete meal:

Chips and guacamole (2 oz. portions)2 Fish or shrimp tacosSide of beans (4 oz.)

Headed out? Weve still got you covered!


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Five Happiness

Dining O Campus

Subway

Order half portions of rice/noodles and meat,double the vegetables, and sauce on the side:

Shrimp and assorted veggiesMinced chicken lettuce wraps

Combination seafood soup

Build your own sandwich or salad as healthy as you want!Order a 6 or a 12 and save half for later:

Turkey breast with light American cheese on wholegrain bread; light oil and vinegar

Veggie delight-all the veggies you want with avocadoand mustard

Spinach salad with oven roasted chicken, dressing onside



Frescos

Juans Flying Burrito

Pita Pit

Lots of options for pizza, sandwiches, and salads. Try:Roasted eggplant dip

Small Greek saladPortabella mushroom pizza on whole wheat dough,

light cheese (1 slice)

Opt for grilled meat or veggie entrees with no sour cream. Have water or unsweetened tea to save

calories for your meal. Try:Wicked Garden Fajita Plate

Pollo Verde Enchiladas

Tijuana Caesar with dressing on side

Ask for whole grain pita bread and load up on veggies.Build your own or order o the menu:

Resolution Solution pita, like the Light Chicken CraveGyro Pita with tzatziki sauce on side

Spicy black bean with chipotle sauce on side

Dining O Campus



Dining O Campus

Pyramids Cafe

Roly Poly

Reginellis

There are a lot of vegetarian choices here, butalso plenty of meat options:

Grape leaves stued with meat or veggies(small as appetizer or large as meal)Eggplant sandwich with hummus

Lamb chops

Have a salad as a meal, or split a heavier dishwith a friend. Try:

Avocado and Asparagus Salad, honey dijonvinaigrette on side

The Mad Capper sandwich

Chicken Calzone - split with a friend

Choose 6-inch subs on wheat bread and optfor reduced fat dressings and cheeses.

Roll your own or try:Cape CodderPopeyes Tuna

Garden Vegetable Soup



Catering Services

Whole Foods

RobertsBreakfast

Bagel breakfast tray (ask for whole wheat bagelsand light cream cheese or peanut butter)

Platters and EntreesAntipasto tray

Spinach salad with grilled chickenTurkey wrap tray (ask for spreads on the side)

Sushi platterSides and Snacks

Vegetable tray with dips on side (ask for light dips)Green beans almondine

Artichoke balls

Prepared FoodsGrilled chicken/tofu lettuce wraps

Classic shrimp cocktailWhole wheat penne pasta with tomato, spinach,

and garlicMediterranean feastCranberry tuna salad

Portobello mushroom petite baguette sandwichesCatering OptionsSalsa medley

Seasonal fruit traySeasonal vegetable crudites

Smoked salmon trayGrilled veggies and lemon hummus sandwich box

Spinach and mushroom breakfast tacos

There are a lot of delicious, healthy options for planning big meetings or events. Ask

your vendor for healthy items and request grilled vegetables, lean proteins, salads with

dressings on side, and whole grains, if available. If ordering boxed meals, request a fruit

or vegetable side instead of chips.


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BreakfastChoose This:

Oatmeal with fruit and nutsWhole wheat bagel thins or English muns

Veggie egg white omeletteGreek yogurt or cottage cheese with fruit

Lunch and DinnerChoose This:

Lean meats, poultry, and shWhole wheat pasta or brown rice

Salad or steamed vegetables

Snacks and DessertsChoose This:

Fresh vegetables with salsa or hummusFresh fruit salad with yogurt

Low-fat popcornSmall cookies

DrinksChoose This:

Water-still or sparkling, naturally avoredUnsweetened iced tea with lemon

Coee or hot tea with skim milk

Its all up to you. Whether youre at school, work, or play, you can

make healthy choices in the things you eat all day.




BreakfastNot That:Boxed sugar cereals

Muns, donuts, pastriesEggs with butter, cheese, or meat

Sweetened yogurt with sugar or high-fructose corn syrup

Lunch and DinnerNot That:Fried or marbled meats and shPastas in cream or cheese sauces

Fried vegetables or heavy dressings/sauces

Snacks and DessertsNot That:

Corn chips and cheese or sour cream dipCobblers, pies, and tarts

Potato chipsCake, brownies, and baked goods

DrinksNot That:

Soda, sports drinks, and energy drinksSweet tea with sugar or articial avorsHalf-and-half or heavy cream


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Tulane University Healthy Eating Guide

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