nutrition... eat well to be well!

 A Good Diet is one that fits with your lifestyle and that includes a variety of healthy foods. Here are some tips to keep in mind…

 1.Reduce fats, saturated fats, and cholesterol 

•  Drink water instead of soda
•  Avoid fried foods
•  Choose plain sandwiches; leave off the sauce
•  Eat raw vegetables
•  Choose small portions
•  Skip dessert

2. Limit sugar

•  Use less ketchup, pickle relish, jelly, honey, BBQ sauce, etc.
•  Avoid gelatin salads
•  Avoid sweetened fruits at the salad bar - eat fresh fruit
•  Avoid sweetened soft drinks and shakes
•  Skip sweet desserts

 3. Limit sodium

•  Use salt sparingly
•  Limit salad dressings
•  Avoid chicken nuggets and other restructured poultry
•  Limit cheese
•  No pickles

4. Increase Fiber

•  Choose fresh vegetables & fruits
•  Choose whole grain or multi-grain breads
•  Select sandwiches with tomatoes and lettuce
•  Choose foods which include dry beans

Snack tips for college students

 Snacking periodically throughout the day can give you extra boosts of energy and help to curb your appetite so that you won’t eat too much during meals. Just be sure to keep it healthy!

 Protein Snacks:These snacks give you protein to help keep you going and also help to make you feel full longer. 

•  Tuna Salad
•  Yogurt
•  Natural Nut Butters (such as peanut butter)
•  Nuts (almonds, hazelnuts, walnuts, etc.)
•  Seeds (sunflower, pumpkin, etc.)
•  Popcorn

 Fruits & Vegetables: These are snacks that do not contain any fat, but provide you with many different vitamins; so they’re a great, healthy choice.

•   Fresh Fruit
•  Dried Fruit
•  Pickles
•  Applesauce

Whole Grains: Whole grain snacks help to boost your energy and are a good source of fiber.

•  Pretzels
•  Granola Bars
•  Snack Crackers (try with low fat cheese slices)

Healthy Drinks: Healthy and tasty alternatives to sodas and sugary juices.

•  Teas (herbal & low caffeine; also try unsweetened iced tea)
•  100% juice mixed with sparkling water

Helpful definitions

These will help you shop wiser and healthier when navigating the grocery food aisles!

“Calorie Free” - fewer than 5 calories   per serving.

“Fat Free” - less than 1/2 of a gram of fat per serving.

 “Light” - must contain 1/3 less calories than the regular version of the same product.

 “Low Fat” - no more than 3 grams of fat per serving.

 “Low in Saturated Fat” - no more than 1 gram of saturated fat per serving.

 “Low in Sodium” - no more than 140 milligrams of salt per serving.

 “Very Low in Sodium” - no more than 35 milligrams of salt per serving.

 “Low in Cholesterol” - no more than 20 milligrams of cholesterol or 2 grams of saturated fat per serving.

For more information on nutrition, please contact the Wellness Center at

203-392-6526

Also look for the foods marked with an "owl" icon on the dining menu.  These marked items are healthy options!

  *favhealthrecipes; fitnessinprogress; acediets.com; heart.org