Choosing a healthy meal can be hard when there are so many options at your fingertips. That’s where I can help! My name is Jessica, the new registered dietitian here at Queen’s University!
I would like to introduce you to the eat well plate model: a handy tool that can help you at meals. I personally use this when I prepare or choose what I am going to eat at breakfast, lunch and dinner. This tool will help provide essential vitamins and nutrients alongside aiding in portion control.
Here’s the gist: Build your plate with ½ fruit / vegetables + ¼ starch + ¼ protein. Stick to fruit at breakfast and veggies at lunch and dinner. Check out the diagram below for examples!
A healthy diet includes a minimum 25g fibre per day for women and 38g for men – It keeps your bowels regular and keeps you feeling full for longer! If you’re interested in learning more, click here to read the article “Fibre is Your Friend”.
Now how do you use this model to navigate around campus? Well.. I’ve listed a few healthy choices below.
Ban Righ: The go to place for breakfast! They offer eggs (your protein), oatmeal (your whole grain) and a nice variety of fruit in the dining hall.
Leonard: The salad bar here is wonderful! You can easily load half your plate with vegetables. Add some dry tuna or boiled egg as a protein bonus. Did you also notice the grilled vegetables that are offered daily at the grill?
West Campus: Check out the deli! You can use your TAM’s at lunch for a sub + soup / salad + beverage combo. For a healthy plate, choose a whole wheat bun, add your protein and load up on veggies!
Some Extra Healthy Facts:
· The chefs use low sodium stock for soups across campus
· Sparkling water is offered around campus at the Q water stations – this can be a good alternative to soda drinks
· You can ask for sauce on the side
· The bakery produces 1800 whole wheat buns every week for the residence dining halls
· The dining halls serve only cage free eggs
Stay tuned for more healthy options coming your way!