Dining in the Boro The 411 to Keep You on the

Straight and Narrow:

A Workshop designed to help you with
healthy dining need-to-know, when you are on
the go!
By: Claudia Utesch, Alex Tracchio, and Jared Sabin

Pre Test

Objectives
1. Have a better understanding of macronutrients and be
able to recognize how much you should have per day.
2. Ability to navigate dining in and out in Statesboro (on &
off Campus)
3. Be able to recognize healthier menu items and ways to
be smart while dining out

Fundamental Nutrition

Macronutrient Needs and a Healthy diet

- Carbohydrates
- Protein
- Fat

Macronutrients
-

Carbohydrates

-Protein
-Fat

Carbohydrates
-Carbohydrates should contribute 45-65% of your daily caloric intake.
-Fill half your days grains with whole grains.
- Look at the nutrient label for whole grain as one of the first ingredients.
- Look for a stamp that says whole grain or 100% whole grain
- Carbohydrates are not bad, fruits and vegetables are carbohydrates filled with fiber, vitamin and
minerals.
- Essential to balance your meal with healthy carbohydrates.

Carbohydrates
-The new fad is limiting carbohydrates because they can create weight gain.
-Refined carbohydrates are the types of carbs to look out for but if you stick
with whole grain, fruits, and vegetables. Weight gain should not be an issue.

Fats
-

Fat is 20-35%of daily caloric intake.

The essential fatty acids are Omega-3s and Omega-6s.
- Omega-3 sources:
- Fish oils-EPA and DHA which have positive effects on blood lipid.
- Omega-6 sources:Avocado and eggs.
High fat food can cause weight gain and high cholesterol.
Healthy fats can contribute to a lean physique and healthy lab results.

Protein
-Protein should consist of 10-35% of daily calories.
- Recommendation: 0.8g of protein per 1kg.
-Example: 160lb male/2.2=72.7 kg
-72*.8g=57.8->58g of protein per day
-Vigorously active: 72.7kg*1.1-1.8= Range of 79.5g-130g of protein

Protein Portions
-Example above needed roughly 58g of protein per day. Lets try to break that
down.
-Breakfast- 2 large eggs 12g of protein
-Snack- 1 oz of cheese is 6.48g of protein
-Lunch-Chicken sandwich from Chik-fil-A is 30.4g of protein
- Dinner-hot dog- 1 link 9.74g of protein
Total Protein=58.62g

MyPlate
Make half your plate fruits and vegetables.

My Plate
-

the plate should be fruits

and vegetables
the other should consist of
carbohydrates and protein.
Usually with more
carbohydrates than protein.
Smaller plates help the
consumer eat less with visual
cues.

Getting Enough Meals a Day?

-Getting three meals a day is essential for a well balanced diet.
-Breakfast: can be individualized but preferably the largest meal of the day.
- Lunch: Pack lunch night before or morning of to prevent from purchasing
lunch.
-Dinner: Make smallest meal of the day.
-Snacks: Eat a snack between breakfast and lunch and lunch and dinner.
Speeds up metabolism.

Quick and Convenient

Healthy Meals to Cook
-

Smoothies
Tacos
Salad
Home cooked pizza
Whole-grain Pasta
Quinoa
Wraps
Oatmeal
Recipe and Healthy Meals-USDA
MyPlate.org

Where to Shop in Statesboro?

- Mainstreet Statesboro Farmers Markets: support the
community economy, supports local farmers, trusted
food sources, and healthier options.
- Grocery stores:
- Wal-Mart
- Bi-Lo
- Food World

Lets Play Jeopardy!

http://www.superteachertools.us/jeopardyx/jeopardy-review-game.php?
gamefile=1533574#.ViV392R7A-U.gmail
-Only choose a questions from MyPlate, Macronutrients, and Know your
portions.

Georgia Southern Dining

Freshman 15 at Any Age

Busy Schedule = decreased physical activity and healthy eating habit
Stress = Increased Appetite for comfort foods
Convenient Food = Unlimited meal plans and Restaurants on campus

Dining Halls

Dining Hall Tips

Start off with one plate

Always grab a fruit,

a vegetable, and a water

Be strategic on where you sit

Actually eat your meal!

Take your time
Chew your food!
Taste your food!
Enjoy your food!

Campus Retail Dining Options

Starbucks
Many great light meal/snack options
Calorie content displays for each menu item

Market Street Deli

Many great choices for sandwiches!
Ask if whole wheat bread is an option!
Opt for a fresh fruit, fruit cup side, or yogurt side!
Some vegetarian options!

Wrapsody Grill
Many wrap or salad options that you can customize!
Many vegetarian options!
Fruit, yogurt, and soup sides!

Freshens
Great post workout snack
Great on-the-goal meal full of vitamins, minerals,
and protein!
More than 20 different fresh fruit smoothie
options

Zachs Brew
Fruit and yogurt options for a healthy breakfast or side!
Several multigrain bread sandwich options!
Great salad options with fat free dressing option!
Great meal option while you are studying all day!

Union Deli
Giant sandwich selection that is all customizable with free add ons!
Whole wheat bread option!

Dining around Statesboro

Statesboro is a Food Desert

...Urban neighborhoods and rural towns without ready access to fresh, healthy, and
affordable food. Instead of supermarkets and grocery stores, these communities may have no
food access or are served only by fast food restaurants and convenience stores that offer few
healthy, affordable food options. The lack of access contributes to a poor diet and can lead
to higher levels of obesity and other diet-related diseases, such as diabetes and heart
disease.
Community identifies as low-income AND low-access
Statesboro Residents:

Limited access to healthy and affordable options

Increased risk of obesity, diabetes and heart disease

So what is popular?

Over 150 options to chose from including:

El Sombrero, Mellow Mushroom, Chilis, Shanes Rib Shack, RJs, Pizza Hut, Subway, Olive
Garden, Zaxbys, Chick-fil-A, Cracker Barrel, Fordhams Farmhouse, etc.

Smart Dining
- Dining out can be a lot of fun but it can also have a lot
of hidden calories.
- If you plan on dining out a lot you can look up the menu
and caloric intake beforehand.
- Saving dining out for the weekend can lessen the
amount of time you eat dining out and it is looked at as
a treat instead of an everyday activity.

What are some more smart ways to be

healthy while dining out?

Different Locations:

How should I order?

Panera, McAlisters, Barbaritos, Sugar Magnolia, Ellis Meat Market

Menu items
Wording
Color of the plate

Additional Advice:

Consume smaller portions

A la carte menu
Beverages

Food Portions Over the

Years...

Apps to Use for a Healthy

Lifestyle
-

Calorie Counter-count your calories to

make sure you dont go over your limit.
Waterlogged- helps you keep track of
the amount of water consumption per
day.
Shopwell-Scan items you would
normally buy and shop well will pick
healthier items that will help you meet
your goals.

How can I receive a balanced meal while

dining out?

Beverage: Water (#1), Water, Sweet Tea (#2)

Entree: Mediterranean Veggie Sandwich, Roasted

Appetizer: Minestrone Soup/Salad with dressing on the side

Turkey and Avocado BLT, Ancient Grain Arugula and

Entree: Herb Grilled Salmon, Citrus Chicken Sorrento

Chicken Salad, Autumn Squash Soup, Lentil Quinoa bowl

(half of the entree is boxed before receiving it)

with Chicken

Final Round.Jeopardy!
http://www.superteachertools.us/jeopardyx/jeopardy-review-game.php?
gamefile=1533574#.ViV392R7A-U.gmail
-Only choose from Dining on campus, Dining off campus, and then tackle the
final question.

Post Test

Workshop Recap
Myplate-balanced diet
Carbohydrates
Protein
Fat
Eating on Campus
Dining out in Statesboro

References
-

| Choose MyPlate. (2015). Retrieved October 7, 2015, from http://www.choosemyplate.gov/protein-foods

| Choose MyPlate. (2015). Retrieved October 7, 2015, from http://www.choosemyplate.gov/grains
| Choose MyPlate. (2015, March). Retrieved October 7, 2015, from http://www.choosemyplate.gov/about
georgia southern eagle - Google Search. Retrieved October 1, 2015, from https://www.google.com/search?
q=georgia+southern+eagle&biw=1366&bih=667&source=lnms&tbm=isch&sa=x&ved=0cayq_auoawovchmiv8whrreiyaivrm
k-ch0avacs#q=georgia southern eagle&tbm=isc
Olive Garden Menu. (2015). Retrieved October 6, 2015, from http://www.olivegarden.com/menu-listing/pronto-lunch
Food Deserts. (2015). Retrieved October 3, 2015, from https://apps.ams.usda.gov/fooddeserts/fooddeserts.aspx
Panera Bread Menu. (2015). Retrieved October 7, 2015, from https://www.panerabread.com/en-us/menu-categories/brothbowls.html
protein portions - Google Search. Retrieved October 18, 2015, from https://www.google.com/search?
q=protein+portions&biw=1366&bih=667&source=lnms&tbm=isch&sa=x&ved=0cacq_auoamovchmivqdmyjzmyaivipqnch36swk0#tbm=i
sch&q=protein sources&imgrc=r6nivlxzlkl3bm:
protein - Google Search. Retrieved October 19, 2015, from https://www.google.com/search?
q=protein&biw=1366&bih=667&source=lnms&

References