Eating Dining Out Helpful Links:

Dining Out
Before going out to eat or grabbing
fast-food check the restaurants
website for nutritional information.
We’ve picked out a few great
options to get you started!
Helpful Links:
www.hungrygirl.com
www.choosemyplate.gov
www.eatingwell.com
McDonald’s Fruit & Yogurt
Parfait: 160 calories, 2g fat, 85mg
sodium, 31g carbs, 1g fiber, 21g sugars, 4g protein.
Eating
Healthy On
the Go
Subway Egg White Muffin
Melts (Most Varieties): 140 210 calories, 3.5 - 8g fat, 490 940mg sodium, 18 - 20g carbs, 5g
fiber, 0 - 1g sugars, 12 - 19g protein
Taco Bell Fresco Chicken Soft
Taco: 170 calories, 4g fat, 680mg
sodium, 22g carbs, 3g fiber, 3g sugars, 12g protein
Burger King Whopper Jr.
(without mayo)
260 calories, 10g fat, 460mg sodium, 29g carbs, 2g fiber, 6g sugars, 13g protein
Wendy's Small Chili
220 calories, 7g fat, 870mg sodium, 22g carbs, 6g fiber, 6g sugars, 18g protein
LSSU Counseling Services
A Resource for Students
Lake Superior State University
623 W. Easterday Ave.
Monday—Friday
8:00 a.m.—4:30 p.m.
906-635-2752
Visit our website:
www.lssu.edu/counseling
We embrace diversity and promote
acceptance and respect of all LSSU students.
LSSU Counseling Services
A Resource for Students
Portable snack options
These snacks are ideal for keeping in your
backpack, dorm room, or mini-fridge for
striking out hunger.
Eating healthy while maintaining a
busy schedule may seem difficult,
but it doesn’t have to be. This guide
will help you learn ways to make
nutritious choices on the go.
Tips for eating healthy
Try to eat a variety of foods and don’t skip
meals. To get the most out of your meals,
eat a balance of vegetarian proteins or
lean meats, high fiber carbs, and healthy
fats such as oils, nuts, and fish.
Eating 3 meals per day plus snacks will help
give you energy that lasts all day and keep
your metabolism active.
Eat meals that contain foods from at least
3 different food groups to ensure you are
getting all the necessary nutrition your
body needs.
Stay hydrated by drinking
plenty of water. Drink water
even if you’re not thirsty. Waiting until you are thirsty to have
fluids means you are already
partially dehydrated. Pack a bottle of
water in your backpack.
Pack portable snacks with you in your
backpack that can be eaten throughout
the day.
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Granola bars
Trail mix
Sandwich fixings
Rice cakes with peanut butter
Broccoli/Cauliflower bites
Yogurt and granola
Fiber-rich whole grain cereal (portion in
baggies for on-the-go snacking)
Whole wheat crackers and low fat
string cheese
Fruit—apples, bananas, strawberries
Fruit smoothie in a thermos
Cottage cheese in mini-containers
Vegetable sticks with a little packet of
low-fat dip
Raisins or other dried fruit
Half a large, whole wheat bagel with
cream cheese
Hard boiled eggs
Cheese cubes
Nuts—raw & unsalted
Pretzels
Beef Jerky
100% Fruit Juice (low sugar)
Popcorn
Hummus
The trick here is to get prepared and
be creative! Get your fresh fruits and
vegetables on the weekend in preparation for the week’s snacking. Keep
small-sized plastic containers for
packing up small portions.
Don’t be caught at the vending
machine hungry, you’ll likely choose an
empty calorie snack that won’t fill you
up!
Benefits of choosing
healthy snacks
By choosing healthy foods you will
stay full longer. Use the following list
to help make your decisions.
Dairy: Helps to build strong
bones. Dairy should be consumed 3 times a day. Snacks
include milk, cheese, yogurt
and pudding.
Grains: Provide energy for
your muscles & brain.
Snacks include whole
grain crackers, rice
cakes, and sandwiches. Choose
whole grain whenever possible.
Fats: Healthy fats can
help you stay full. Snacks
include guacamole, nuts
and seeds.
Fruits & Vegetables: Provide vitamins and minerals
for healthy skin, hair, nails
and immune system.
Snacks include apples,
broccoli, pears, carrots, and salad.
Proteins: Help maintain
muscle. Try eating fish,
beans, eggs, tofu, peanut
butter, chicken or lean
beef.