Thursday, December 1, 2011

Nutrition Wise: The Best & The Worst of Campus Food

With all the dining options here on JMU's campus it's hard to decide what to eat.

Below is a list of some of the best and worst punches on campus. There are also a few easy tips on things to swap into your less healthy punches to bump up the nutrition and cut down the calories as well as a quick guide for getting your coffee fix without blowing your diet.

Worst Punches on Campus:

PC Dukes Beef Nachos 
These nachos pack a whopping 1592 calories. Ad a soda to that diaster and your looking at an additional 150 calories.  All the nachos are over 1,200 calories so the best advice is simply avoid at all costs.

Festival Madison Mac & Cheese
This dish of cheesy goodness comes in at 1307 calories and 48 grams of fat. It may be the perfect comfort food but it comes at a high price, if you absolutely have to have pasta go for the Penne Rosa it has only 484 calories and 25.8 grams of fat. Pair with a water and your looking at a healthy meal.


Best Punch on Campus:


Festival Salad
This is one of the biggest salads you can get on campus. It comes with as many vegetables as you want  and if you skip the cheese, croutons and crispy noodles and pick a vinaigrette, french or light italian dressing this is one of the most filling and healthiest punches you can get. Get it with a water or unsweetened iced tea.




PC Dukes Falafel Fanatic Pita
This pita is packed with nutrients, protein and is only 423 calories. It taste great and will fill you up without the extra calories.


 Easy Substitutions:


Water or unsweetened Iced Tea instead of Soda
These drinks have 0 calories and actually help your body stay hydrated. Unlike diet soda they do not slow your metabolism or contain artificial sweeteners.


Fruit instead of Chips or Fries
Fruits are god for you they are full of vitamins and fiber and unlike fries have no trans fat or salt.


Vinaigrettes, French and Light Italian instead of Creamy Salad Dressings
Everyone thinks salad is healthy no matter what, but when you load it up with ranch or creamy Caesar you mind as well have picked something else. These dressing contain between 150-200 calories per serving and  tons of fat.


Starbucks Coffee 


What to Avoid:
Whipped Cream-It ads extra calories, is full of fat and has no health benefits.


Regular Holiday Drinks-For a grande they are all over 300 calories and high in fat. Instead go for the non fat or skinny versions, same great taste just less calories.


Regular Frappuccino's- All are over 400 calories and high in fat. Instead pick the Frappuccino Light, same great taste, less calories.


Any of their Pastries/Breads/Cookies- Very calorie heavy, over 300 each, and loaded with sugar. They also do not keep you full.

Best Coffee Pick:
Regular coffee with non-fat milk and one or two sugars. Another great option is to get it with 2 pumps of light syrup instead of sugar, it ads great flavor for almost no calories.

You can get full nutritional information for all of your favorite dining options. Picking healthy options is easy once you know what to look for, so enjoy the great JMU food without worrying about the extra pounds.

Tweet @SMADfood411 with your favorite healthy punch options!
-Olivia Fogarty

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