Eating Healthy at Cuicacalli and University Towers The following is some information you may find helpful when eating healthy on campus: Students may request an item to be grilled without any type oil/butter/margarine. Students may also request egg whites in substitution for whole eggs at breakfast. Vegetarian items are always offered. For example, the pasta bar offers plain marinara sauce and also a meat sauce. The pizza station always offers a meat topping and also a pizza with just veggies. There is always a vegetarian entrée offered along with a meat item. Patrons may request any item they like via a suggestion box. Breakfast Items: Apple Jacks, Cocoa Krispies, Cinnamon Toast Crunch, Lucky Charms, Corn Pops, low fat Granola, Krispix, Rice Krispies, Corn Flake, Shredded Wheat, Raisin Bran. Whole, low fat, non-fat, and chocolate milk. Whole wheat, white, sourdough, rye breads, a variety of bagels, English muffins, sweet breads, pastries, muffins. Make-your-own-waffles with strawberries, pancakes, French toast, 2 kinds of syrup, whipped topping, butter or margarine. Eggs. Low sugar options like corn flakes, raisin bran, granola, or shredded wheat. Low fat or nonfat (skim) milk. Whole grain bread or bagels. If you have a bagel limit butter or margarine, high fat cream cheese spreads. Limit waffles and pancakes, request French toast made with whole grain bread. Choose a small amount of the real strawberries as a topping. Limit margarine, syrup, and whipped topping. If selected, choose a small portion or request eggs cooked using cooking spray instead of oil or margarine. Request just egg whites to cut down on fat and cholesterol Sugary cereals add 12 more grams of sugar per 1 cup serving. Whole grain cereals like shredded wheat, raisin bran, and granola offer more fiber, more nutrients and a lower glycemic index. Whole milk contains 8 grams of fat per 1 cup serving, low fat contains 2.5 grams. Chocolate milk contains a lot of extra sugar. Whole grain bread offers 3 grams of fiber per slice while white bread only offers 1 gram. Whole grain also has more protein and a lower glycemic index! 4 Tablespoons of syrup contains 200 calories and 13 teaspoons of sugar. Non-dairy topping contains a lot of fat and calories if you use a lot (92 calories and 8 grams of fat in ½ cup). Eggs have 7 grams of protein and 5 grams of fat each. and boost protein. Bacon, sausage, ham. Ham is the best choice. Bacon and sausage contain about 5 grams of fat per piece, ham is lower in fat, although high in sodium. Breakfast sandwich, biscuits and gravy, omelets, potatoes. Fruit Request omelets made with egg whites only at the grill. Fill with vegetables. Just choose it!! It s all healthy! Save 130 calories, 13 grams of fat, and 528 mg cholesterol by having 4 egg whites rather than 3 whole eggs. Boost the protein too!!
Soups, Salads, and Specialty Bars: Two made-from-scratch soups are offered each day, one vegetarian and one with meat. At least 2 different specialty salads are offered each day such as pasta salad, cobb salad and tuna salad. Each day a well-stocked salad bar is offered with a variety of fresh vegetables: romaine lettuce, mixed baby greens, spinach, tomato, broccoli, mixed vegetables, cucumbers, olives, mushrooms, carrots, grated cheese, hard boiled egg, turkey cubes, and tuna. Fat-free and low calorie salad dressings are available as well as fresh salsa. Three or four different types of fresh fruit are featured each day. A Deli bar, taco bar, hot dog bar, stirfry bar, and potato bar are offered on different days of the week. Soups and Salads: Cream, tomato, and broth-based soups. Pasta salads made with oil and with mayonnaise, tuna salad, chicken Ceasar, yogurt, low fat cottage cheese. Tossed vegetable salad with a variety of salad dressings. Tomato or broth-based soups. Pasta salads made with oil, Ceasar salad with a small amount of dressing, fruit salad with low fat yogurt or cottage cheese. Oil-based or non-fat dressings in moderation. Cream-based soups may contain 4 times the amount of fat and more than twice the amount of calories. Pasta salad with mayonnaise can contain up to 250 calories and 8 grams of fat, 3 grams of protein, 13 mg of calcium for a ¾ cup serving. Low-fat yogurt, contains 187 calories, 2 grams of fat, 8 grams of protein, 279 mg of calcium for the same serving size. Low-fat cottage cheese contains only 152 calories and 3 grams of fat, 23 grams of protein and 116 mg of calcium. Regular ranch dressing contains 150 calories, 16 grams of fat in a 2 Tbspn serving size. Fat free dressing contains only 50 calories and 0 grams of fat. Salad Ingredients: Note the nutrient levels of the following salad toppings: they can increase the fat & sodium level of your salad! Calories Fat Sodium ¼ cup croutons 47 2 g 123 mg ¼ cup sunflower seeds 207 19 g 203 mg ¼ cup bacon bits 100 6 g 880 mg ¼ cup grated cheese 113 9 g 175 mg ¼ cup banana chips 147 10 g 2 mg Deli Bar: Turkey, ham, salami, roast beef, bacon, tuna salad, egg salad, chicken salad, meatballs, provolone, Swiss, American cheese, lettuce, tomato, onion, condiments. Whole wheat, white, rye, sourdough, multigrain breads. Turkey, ham, or roast beef. Avoid cheese or choose a small amount of Swiss Pile on the lettuce, tomato, onion. Choose non-fat mayo or mustard. Multi-grain or whole grain breads. 4 thin slices of salami contain 230 calories, 18 grams of fat and 979 mg of sodium. The same serving size of turkey contains only 60 calories, 1.5 grams of fat and 450 mg of sodium. Cheese and regular mayo increases the calorie, fat, and sodium content. Whole grain bread offers 3 grams fiber per slice while white bread only offers 1 gram. Whole grain also has more protein.
Taco Bar: A taco bar is offered on certain days of the week and offers a variety of Mexican-themed items. Ground beef, chicken, refried beans, Spanish rice, nachos, tostada bowls, taco shells, tortillas, lettuce, tomatoes, salsa, peppers, sour cream. Request corn tortillas (not fried). Choose chicken, beans, lettuce, tomatoes, salsa, peppers. Limit sour cream. Ask for whole wheat tortillas. A Corn tortilla (not fried) contains 58 calories, 1 gram fat. A flour tortilla contains 167 calories, 3.5 grams fat. Hot Dog Bar: A hot dog bar is offered on certain days of the week. Hot dogs, chili, vegetarian chili, cheese, onion, relish, sauerkraut. Vegetarian or meat chili with onions. Limit consumption of hot dogs, they are high in sodium and additives. The condiments consumed with hot dogs are also very high in sodium and offer very little nutritional value. Stir-Fry Bar: A stir-fry bar is offered on certain days of the week and features a variety of Asian-themed cuisine. Beef, chicken, rice, noodles, peapods, peppers, bok choy, waterchestnuts, peanut sauce, red chili sauce, sesame oil. A stir-fry with any of the meat and vegetable ingredients. Go easy on the oil. Choose noodles or better yet, brown rice. Visit the salad bar to add more vegetables to your stir-fry. White rice has a high glycemic index, which means it is better consumed if you are planning a workout soon after your meal. Potato Bar: A potato bar is offered on certain days of the week. Baked potatoes, potato skins, chili, vegetarian chili, cheese, cheese sauce, chives, salsa sour cream, butter, margarine. A baked potato with vegetarian or meat chili, salsa, chives. A baked potato is healthy, the problem is what you put on it! Avoid or limit cheese, sour cream, butter, and margarine.
Pizza and Pasta Bar: On certain days, students can create personal 7 pizzas with the toppings they select. They build the pizza, and then present it to the cook to put in the oven. Pasta is offered every day. Make it yourself personal Pizza. Pizza with pepperoni, Italian sausage, BBQ chicken, ham, pineapple, peppers, mushrooms, green olives, onions, mozzarella cheese. Pasta with a variety of sauces and cheese. Use ½ the amount of cheese to reduce the fat content Choose a small amount of ham or BBQ chicken as meat toppings, pile on the veggie toppings Watch portion size!! Calories can add up fast! 1 1/2 ounces of cheese contains ~ 110 calories and 9 grams of fat. A 2 ounce portion of pepperoni contains 264 calories and 22 grams of fat. BBQ chicken and ham are lower in fat but are high in sodium. Vegetables contain virtually no fat. ½ cup pasta contains 100 calories and ~1 gram of fat. Choose tomato-based marinara or meat-based marinara. Sprinkle cheese sparingly on top of the sauce, or pass on the cheese. Alfredo sauce contains 200 calories and 15 grams of fat for a ½ cup serving. Marinara sauce contains only 80 calories and 4 grams of fat. Grill Items: Students can request a made-to-order grill item. Many different kinds of burgers and sandwiches are offered. Each day a specialty grill item is also offered. Hamburger, cheeseburger, Boca Burger, grilled chicken sandwich, grilled cheese, hot dog, grilled turkey, ham, or roast beef, fish sandwich, French fries. Boca Burger, grilled chicken sandwich, grilled turkey or roast beef. Avoid cheese. Request Grilled items grilled with cooking spray. Without the bread, ground beef contains 231 calories and 16 grams of fat. Boca Burger contains 80 calories and 1 gram of fat. The grilled chicken contains 140 calories and 3 grams of fat. One slice of cheese has an average of 100 calories, 245 mg of sodium, and 7 grams of fat. Oil has an average of 120 calories and 14 grams of fat per tablespoon. Appetizer and Entrée Items: A variety of delicious appetizers and entrée items are available and vary by the day. Mozzarella sticks, chicken drummies, eggrolls, jalapeno poppers, chicken tenders, corn dogs and potato skins. Avoid all fried appetizers. If you must have some, have a very small portion of appetizer (1-2 of the item) For example, three small eggrolls contain ~ 400 calories and 20 grams of fat. Steamed or fried rice Steamed rice A serving of steamed rice has 4 grams less fat than fried rice!
Appetizer and Entrée Items Continued: Baked potato, French fries. Baked potato with a small amount of margarine. Avoid sour cream or have a very small portion (1/2 individual container). A medium baked potato provides 1080 mg potassium, 20 IU of vitamin A, 19 mg vitamin C, 30 mg calcium, 5 g fiber, 57 µg folate and a scant 0.07 grams of fat and 187 calories. French fries have 540 calories and 26 grams of fat!! Entrées with sauces. Request the sauce on the side. For example, the peanut sauce offered with the tofu and broccoli contains 80 calories and 4 grams of fat in a 2 Tbsp serving. An individual will typically consume a minimum of ¼ cup of sauce containing 160 calories and 9 grams of fat. Casseroles like eggplant lasagna, vegetable noodle bake, macaroni and cheese, chicken pot pie, vegetarian moussaka. Breaded and fried or Roasted Chicken or other items. A small portion of your selection. Fill the rest of your plate up with vegetables. Choose roasted, baked or broiled items. Remove the skin from chicken. These entrees contain hidden calories and fat, watch your portion size. Breaded items are usually deep-fat fried and contain a lot of extra fat. For example, a piece of chicken that is breaded and fried contains ~ 400 calories and 19 grams of fat. In comparison, a piece of chicken without batter that is roasted provides ~ 150 calories and 3 grams of fat. A good deal of fat lies under the chicken skin, removing the skin removes this fat - You will reduce the grams of fat by ~ 50%. Beverages: A large variety of beverages are offered each day: non-fat milk, low-fat milk, whole milk, chocolate milk, 100% orange juice, 100% passoguava juice, 100% apple juice, 100% grape juice, AquaFina water, iced tea, Powerade, raspberry and kiwi-strawberry flavored water (no-calorie, non-carbonated), and a variety of sodas. Regular and diet sodas, A variety of juices and juice drinks, water, calorie-free flavored water. Whole milk, low fat milk, non fat milk. Diet soda, milk, or juice. A small 6-ounce portion of 100% juice, then plenty of water or flavored water to stay hydrated. A typical soda contains about 1 teaspoon of sugar for every liquid ounce. An 8 ounce glass contains 8 teaspoons of sugar and ~ 100 calories. A 6 ounce glass of orange juice provides 372 mg of potassium, 372 IU of vitamin A, 93 mg of vitamin C, 20 mg of calcium, and 56 µg of folate. Low fat or non-fat milk. Whole milk contains 8 grams of fat per 8- ounce serving. Low fat milk contains 2.5 grams of fat per serving. Non-fat milk contains no fat. Gourmet regular and decaf coffee, a variety of flavored creamers, several flavors of Torani syrup. Coffee with low fat milk and a small amount of sugar or sweetener if desired. Avoid flavored and high fat additives such as creamers and flavored syrups. 2 Tablespoons non-dairy coffee creamer contains 41 calories, and 3 grams of fat. Sugar contains 16 calories per teaspoon.
Desserts: Desserts are offered at lunch and dinner mealtimes. A variety of desserts such as brownies, rice krispy treats, puddings, cakes, pies, non-fat frozen yogurt, fresh fruit. Fresh fruit and/or a small amount of frozen yogurt. Desserts are some of the highest calorie foods you can eat. Choose wisely to avoid weight gain. Condiments: All condiments are served in small packets to assist in controlling waste and also to help with portion control. Condiments offered are hot sauce, honey, jelly, peanut butter, regular soy sauce, light soy sauce, regular mayonnaise, light mayonnaise, ketchup, and mustard. Regular or non-fat mayonnaise, cream cheese, sour cream. Peanut butter Regular and light soy sauce. Butter and margarine. BBQ sauce, mustard, hot mustard, hot sauce, sweet and sour sauce. Non-fat mayonnaise, light cream cheese. Limit portion to 1 packet (2 Tbsp) or less. Opt for the light soy sauce to limit sodium intake. Use sparingly. Okay to have in small amounts. 1 Tbsp of regular mayo contains 99 calories and 11 grams of fat. The same amount of light mayo contains 80 calories and 4 grams of fat. 2 Tablespoons peanut butter contains 210 calories and 16 grams of fat, don t overdo the portion size! It has 50% less sodium - 1028 mg in regular 505 mg in light. These condiments are typically low in fat, but keep portions small as they contain a lot of sodium.