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FROM THE RESOURCE LIBRARY
Eat Right with Healthy Bites
A healthy workplace environment is supportive of employee’s efforts to be healthy. Healthy eating is an important part of an overall healthy lifestyle. Today more faculty and staff are requesting healthy foods provided in the workplace or sold at work. In order to support healthy food options, the Vanderbilt Food Advisory Committee has focused on three primary areas: Healthy Eating, Healthy Catering, and Healthy Vending Options.
Health Plus has created this resource page to support you and your department in making healthy food choices for yourself or for your co-workers.
Components of a Healthy Meal:
- Build a healthy breakfast – Whole grain + Lean meat/protein + Whole or cut fruit + Low-fat dairy
- Build a healthy lunch or dinner – Whole grain starch + Lean protein entrée or Vegetarian entrée + Salad
Grilled/roasted/raw vegetables + Whole or cut fruit + Low-calorie beverage
Choose appropriate portions by following the MyPlate guidelines:
- Make one-half of your plate fruits and vegetables
- Make one-fourth of your plate grain
- Make one-fourth of your plate lean meat or other protein
- Include low-fat dairy such as milk, cheese or yogurt
- Offer foods that are lower in fat and salt such as baked chips, unsalted popcorn, grilled or roasted entrées, or dishes seasoned with herbs and spices instead of added salt.
|Choose This:||Instead of:|
|Bottled water, 100% juice, Skim or 1% milk, tea, coffee||Soda, fruit-flavored drinks, whole milk, gourmet coffee drinks|
|Low-fat yogurt||Full-fat yogurt|
|Small bagels (3 ½ inches or smaller), small muffins (2 ½ inches or smaller)||Large bagels, regular or large muffins, doughnuts, pastries|
|Unsweetened cereal (ex: Cheerios)||Sweetened cereal (ex: Lucky Charms, Fruit Loops)|
|Whole grain waffles or French toast||Waffles or French toast made from white bread|
|Canadian bacon, lean ham, turkey sausage||Bacon, pork sausage|
For Lunch and Dinner:
|Choose This:||Instead of:|
|Diet sodas, unsweetened tea, water, 100% juice||Regular soda, fruit-flavored juice drinks, sweet tea|
|Salads with dressing on the side||Salads with added dressing|
|Vinaigrette dressings||Creamy salad dressings (ex: Caesar, ranch)|
|Soups made with vegetable puree or skim milk||Creamy soups made from whole milk or half and half|
|Pasta salads with low-fat and/or vinaigrette dressings||Pasta salads with mayonnaise or cream-based dressings|
|Sandwiches on whole wheat bread||Sandwiches on white bread or croissants|
|Lean lunch meats, poultry, fish||Fried meats, bacon, full-fat cold cuts|
|Grilled meats||Fried meats|
|Dips made from salsa, low-fat cottage cheese, hummus or low-fat salad dressing||Dips made from mayonnaise, sour cream, cream cheese, or cheese sauce|
|Baked chips, pretzels||Regular chips|
|Vegetable spring rolls (not fried)||Fried egg rolls|
A workplace nutrition program encourages healthy eating for all by emphasizing and offering:
- Fruits and vegetables
- Whole grains
- Low fat dairy
- Lean meats, poultry, fish and legumes
- Low amounts of salt, sugar and saturated fat
Below are some resources to help choose healthier selections on the Vanderbilt campus and nearby:
- The Healthy Bites Catering Vendor List – find breakfast or lunch options that are less than 600 total calories. Items subject to change; call vendor to confirm.
- The Courtyard Cafe Mindful Menu – criteria that meets the Dietary Guidelines for Americans.
- Vanderbilt Campus Dining – healthy options that include vegetarian, vegan and farm fresh.
- Health Plus Heart Smart Dining Guide – tips for making healthy choices on and around the Vanderbilt campus.
- Look for these items:
- Fat-free or reduced fat popcorn
- Whole-wheat crackers with peanut butter or cheese
- Whole-grain granola or cereal bars
- Graham or animal crackers
- 100% fruit or vegetable juice
- Fresh fruit
- Dried fruit such as raisins, cranberries or apricots – Microwavable soup or oatmeal
Source: Academy of Nutrition and Dietetics
Read Initiative Aims to Boost Healthy Vending Options in The Vanderbilt Reporter
Nutrition Clinic – Learn more about the comprehensive nutrition counseling center staffed by registered dietitians
Listen to the Healthy Bites on the Vanderbilt Campus Wellcast
Listen to the Heart Smart Fast Food Choices Wellcast
Read the 2010 Dietary Guidelines for Americans for key healthy eating recommendations
The Centers for Disease Control and Prevention. Choosing Foods and Beverages for Healthy Meetings, Conferences and Events.
University of Minnesota School of Public Health. Guidelines for Offering Healthy Foods at Meetings, Seminars and Events.
United States Department of Agriculture. Choose MyPlate.