Dining Hall Eating Tips
Don't arrive starving. It's easy to overfill your plate, and we tend to eat whatever is in front of us. Plan a snack several hours before going to the dining hall to prevent getting over-hungry and to encourage more reasonable portions.
View all the choices, then balance your plate. If you don't know all that's offered, it’s easy to put too much on your plate as you go through the line. Serve yourself a variety of foods. There is no perfect proportion of how everyone should eat, but general recommendations are as follows:
- 1/2 Fruits and vegetables
- 1/4 lean protein
- 1/4 grains
Calorie dense choices, such as fried foods, entrees filled or topped with cheese, cream based dishes, etc. taste best when you really want them, not every day. These very calorie dense foods are best paired with low calorie foods, like salad, steamed vegetables, and fruit.
Drink water. Calories from soda pop, juice drinks, whole milk, etc. add up fast. Even though it's all "free" and you want to get your money's worth, it's easy to get more calories than you realize. Adding a couple glasses of water to your tray-quenches your thirst better and helps you feel satisfied. Finally, we tend to sense liquid calories less, so EAT your calories rather than drink them.
Some Examples: Calories
10 oz Orange Juice 137
10 oz Grape Juice 193
10 oz Skim Milk 104
10 oz Whole Milk 183
Vary your choices; Try new foods. The number one way to eat a nutritious diet is to eat a wide variety of foods. College is the perfect time to try new foods, experience different ethnic foods, and begin cooking yourself.
Think Color and Fiber. Make an effort to have fruits and vegetables in your meals. Get fruit at breakfast, bring one for lunch and a snack. Stuff your wraps or pitas with vegetables. If the cooked vegetables don't look great, have a big salad with your dinner.
Eat in a relaxed manner. Having conversation during a meal can help slow down your bites. Assess your hunger before you go for seconds, but be aware the brain tells you you're full about 20 minutes after your stomach actually is! The faster you eat, the easier it is to get too many calories and feel uncomfortable after you stop eating.
Experiment with a "meal ending routine". Handling all-you-can-eat environments can be difficult. For some, it's helpful to have a finite ending to a meal, such as drinking a glass of water or finishing dessert. When that item is gone, the meal is over.
Speak up! Ask for what you need or would like to have. Tell the manager what you like and don't like about the dining hall, and give suggestions. They are there for you.
Know dining hall hours and options. Arrange for takeout meals if your schedule conflicts with open hours. Know the option dates for changes to your contract. Check menus online so you can choose which meals you'll have in the dining hall. Use Campus Dining & Shop's Meal Exchange program to try different campus eateries.
Try different foodservice locations. Food choices vary by site. Richmond Dining Hall has a lot of vegetarian food choices. Try the Ellicott Food Court. NY Deli & Diner has knishes, falafel and other unique and kosher foods. Try Soma Sushi, Jamba Juice, Rachel’s Mediterranean in the Commons - where you choose to eat limits your options accordingly - learn what other locations offer.