Navigating the Dining Halls

Eating healthy at college is important and completely possible while on meal plan. Eating in the dining halls can be overwhelming at first, but use this information to help you learn about healthy options offered at each of the four dining halls.

Use the symbols found in the dining hall to help you make healthy food choices. These are the four symbols you may come across in the dining halls and what they mean:

These symbols are a great tool you can easily use every day in the dining halls. You can also find menus in the lobby at each dining hall or on UGA Food Service's website (foodservice.uga.edu). The menus will list all the foods to be served and will include the symbols for foods as well.

There are also foods that you can choose during the day that will make a meal healthier.
For breakfast:

• Choose whole-grain cereals, whole grain breads or bagels, oatmeal, or plain grits. Check the labels at  for the cereals and breads and make sure the first ingredient is "Whole Wheat Flour." This ensures that the product is whole grain.
• Choose fresh fruit or fruit juice that lists 100% juice on the label
• Have an omelette made at the egg station. You can choose from olive oil, cooking spray, and even the butter is soybean oil flavored with butter to be healthier. Choose from whole shelled eggs, egg whites, or egg beaters. Add in vegetables to help meet your daily vegetable needs.

For lunch/dinner:

• Choose fresh vegetables from the salad bar. If having a salad choose low-calorie dressings or use oil and vinegar as a dressing.
• At the deli, choose Swiss cheese which is reduced fat and whole grain breads or wraps.
• Choose the vegetarian pizza at Snelling which is made on a whole grain crust.
• The pasta bar is open for lunch and dinner and will always include a whole grain pasta choice as well as low-fat marinara/homestyle sauces.
• The "Eating Smart" line at Bolton has baked chicken, baked fish, steamed vegetables, and a low-fat entree. 
• Use microwaves to steam fresh vegetables from the salad bar. Just make sure there's a little water and cover the bowl with another upside-down bowl. Microwave for about a minute.
• Choose low-fat yogurt and low-fat cottage cheese which is always available. 
• Veggie dogs and veggie burgers can be lower fat alternatives to regular hot dogs or burgers.
• Choose from various low-fat and vegetarian soups
• Choose baked potatoes and baked sweet potatoes for vegetables.
• A bean of the day and brown rice is available every day.

Desserts can be incorporated into a healthy diet when eaten in moderation. No one has to give up desserts to be healthy, but the availability of desserts found at the dining halls every day can be tempting. So here are some other ideas to make your dessert choices healthier:

• Smoothies at Village Summit.
• Have fruit topped with whipped topping.
• Low-fat and sugar free puddings, Jell-O, or fat-free frozen yogurt are all healthier choices.

These suggestions at each meal will give you an idea of some options that will be healthier to choose. You can also look up the nutrition information of each food on the UGA Food Service's website. Go to foodservice.uga.edu and click on the "Nutrition" tab to download the Food Fact Finder for each dining hall.

Another service offered by UGA Food Service's is a dietitian that you can see for free while on meal plan. Katherine Ingerson is the Food Service's dietitian and she can be contacted at 706-542-7313. The dietitian can answer specific nutrition questions you may have, can help you set nutrition goals, or help with food allergies. Katherine also teaches an Eating Smart Course that lasts for 8 weeks and is also free for students on meal plan. Sign up for the course is first-come first-serve. See the table tents at the beginning of the semester in the dining halls to sign up.

Another challenge that eating at the dining halls can present is the influence eating with friends can have on your own food choices. For example, if your friends get dessert at every meal, that may make you eat more dessert. But this also works the other way around too. If your friends eat healthy at every meal, that may make you eat healthier as well. So be aware of who you're eating with and how that influences your choices. One challenge you can do this week is to talk with your friends about wanting to eat healthier and to be good influences on each other while eating at the dining halls.

Eating healthy in the dining hall can be a challenge, but is possible if you know what to choose and if you enjoy foods in moderation. I challenge you this week to choose healthier options while in the dining halls and to use the four health symbols when making choices this week.