Build a better Sandwich @Sac

Base: Whole wheat bread, multigrain bread, rye bread, whole wheat roll, or a whole wheat wrap.

Did you know that 1 slice of bread has 80-120 calories, and 1 wrap can have nearly 250-400 calories!

Protein: Grilled chicken, turkey, tuna, egg, and tofu.

Cheese: 1 slice of Swiss or provolone is more than enough to add flavor and will limit added fat and calories!

Condiments: Hummus, mustard, honey mustard, or hot sauce are all better choices. It is important to choose healthier spreads, as one serving of mayonnaise has 100-200 calories!

Toppings: Lettuce, tomato, onion, cucumber, or peppers… add a variety to increase vitamins and minerals as well as flavor!

Step it up – grill it

Healthy Snack Choice @Sac

Try to choose a snack that is not more than 100-200 calories! Choosing foods that have protein and fiber will help you feel full longer.

Protein: 6 ounces plain Greek Yogurt, 1 hard boiled egg, 1 ounce of nuts (almonds, walnuts, 1 tablespoon nut butters (peanut butter, sunflower, almond), or 2 ounces of hummus

When choosing nuts, try to look for unsalted varieties that have limited additives and seasonings!

Drink Your Tea @Union

Sweetened beverages contain a lot of calories and little nutritional value. It is important to read the nutrition label for the calorie content and the serving size! Most companies put more than one serving per container so that they can make claims like “contains less than 100 calories per serving” when there are 2.5 servings per bottle—100 calories x 2.5 servings = 250 calories!

Top Picks: Water, Seltzer, Unsweetened Iced Tea, hot tea, and coffee with limited added sugar or creamer.

Try to Avoid: Soda, juice, energy drinks, sweet tea, and premade coffee beverages.

The goal is to drink at least 8 glasses or 64 ounces of water a day! If you participate in extensive physical activity you need to increase your intake before, hydrate every 15-20 minutes during exercise, and rehydrate after!

Flavorful Tips: Add sliced or frozen fruit to your water bottle to change the flavor and to add vitamins and minerals!

*** Suggestions above were provided by Stephanie May, Campus Dietitian. ***