Eating at the dining centers can be overwhelming, especially with the countless choices that surround you each time you step foot in the door. Even though it’s tempting to reach for French fries, fried chicken tenders or a generously large piece of chocolate cake, remember to keep nutrition in mind. If you believe that it is nearly impossible to eat healthy at a dining center, here’s something to change your mind.

Here are some tips for choosing healthier options:

Plan it out. If you’re looking for a way to reduce the time it takes you to find the perfect meal while obtaining the nutrition your body needs, why not plan your meal ahead? It’s easy: From the ISU homepage, click on the letter “D” at the top of the page and choose “Dining Services.” From there, click on “Menus” on the left hand side of your screen and find the dining center or café that you plan to eat at.

Take advantage of NetNutrition. This online program is great for meal planning and determining the nutritional content of the food items you choose. Whether you are a health nut or are simply curious about the amount of calories, fat or sodium in the garlic bread you are consuming, check it out. You can even filter your search if you have a certain allergy or are following a special dietary lifestyle, such as vegetarian or vegan. From the ISU Dining website, click on “Nutrition” and then choose the “NetNutrition” subcategory.

Befriend the salad bar. Even if you’re not huge fan of eating leafy greens and other vegetables, don’t pass up the salad bar. Not only do they offer healthy items to build your scrumptious salad, but they also have delicious side dishes such as fresh fruit, cold pasta salads, cottage cheese, applesauce and more. If you do decide to go with the salad route, make sure to choose low-fat dressings, limit the amount of cold cut meats and avoid excessive amounts of toppings such as nuts, granola, etc.

Got milk? If you are lactose intolerant and don’t drink animal milk or  if you simply want to try a different option, you’re in luck. Conversations, Season’s and Union Drive offer substitutes for regular milk. In the dining centers you will find both soy and rice milk in a mini refrigerator near the other beverage dispensers or the cereal/waffle bar. They are waiting there just for you, so help yourself.

Drink up! Instead of pouring yourself your typical glass of soda, why not reach for a flavored water instead. It is a great option that contains little to no calories and still has a refreshing taste. If you’re eating over at Season’s, make sure to pour yourself some flavored water from the dispensers that contain real fresh fruit.

The frozen dilemma. If you’ve ever stood in front of the frozen yogurt and ice cream machines wondering which one you should choose, you’re not alone.

Most people would tell you that you should obviously go for the ice cream, but as a healthier choice, reach for the frozen yogurt. Frozen yogurt typically has less calories and fat than ice cream does, so you won’t feel as guilty about indulging in that delectable dessert. If you do end up going with the ice cream, limit your toppings as the calories can quickly add up.

Ask for help. If you have a food allergy, medical condition or are following a vegetarian, vegan or gluten-free diet, choosing food items at the dining center may be tricky. Don’t hesitate to ask the ISU food service supervisor, Sue Philbrook ([email protected]) for help with menu planning. She is here to make sure that you have an enjoyable dining experience.

Soups & sauces. Choose broth-based soups (vegetable or chicken noodle) over cream-based soups such as cream of tomato. Cream-based soups are typically higher in both fat and calories and usually have fewer vegetables than broth-based soups. Similarly, you should add a tomato sauce to your pasta rather than one that is cream-based such as Alfredo sauce. Don’t forget to choose whole wheat pasta when available.

Treat yourself. So you’ve stuck to your healthy eating plan and now you are craving something sweet and delicious. What are you ever to do? Treat yourself. It’s important to choose healthy options while at the dining center, but you certainly don’t have to deprive yourself of anything that is even remotely unhealthy. If you still don’t want to fully give in to your temptation, reach for a piece of fruit, some Jell-O cubes or pudding.

Extra Tips

When creating your own sandwich, choose whole wheat bread over white bread.

Avoid fried foods. Choose foods that are steamed or baked instead.

Try to incorporate all of the food groups when building your nutritious plate.

Eat your meal in courses. Start with a soup or salad, choose an entrée with a side dish and if you have room, treat yourself to a small dessert.

Limit the sauces, gravy and salt you use to flavor your food.