Eat Healthy on Campus!
- Start at the salad bar. There are endless toppings not only for salads, but for entrees as well.
- Choose a dressing that is light or oil-based, such as olive oil, for a good source of “healthy” fats.
- Look for cooked seasonal vegetables. Not only will they be the freshest, but they’ll also taste great too!
- Pick a lean protein like grilled chicken, available at the deli during lunch. Some plant-based proteins can even be found on the salad bar.
- Vegan or Vegetarian? No worries! There is a daily hot option in addition to the vegan soup and salad bar staples such as beans, edamame, tofu and hummus.
- The Fryery offers veggie and turkey burgers as alternatives to all-beef burgers.
- The Good Earth station offers vegan stir-fry. Start with brown rice and lots of veggies and ask the Chef to go light on the sauce to avoid extra sodium.
- Can’t get enough Italian food? Ask the Chef for whole wheat pasta to increase your whole grains and add veggies and beans for more nutrients, fiber, and protein.
- Feeling plain? Have a bowl of whole grain cereal with milk topped with fruit.
- Made-to-order stir-fry or pasta. Remember to load up on the veggies and pick the whole grain version like brown rice or whole wheat pasta.
- The salad bar is always an option and the deli options are close to the salad bar, so you can build a smarter sandwich or wrap too.
- A vegan soup is offered every day. Plant-based entrees are available daily during lunch and dinner.
- Fresh fruit, granola, and yogurt are available to build yourself a parfait to begin your morning, or start with oatmeal or a whole grain cereal.
Belle Air Terrace (Connelly)
- Try a breakfast sandwichmade with whole wheat English muffins.
- On the go? Prepackaged salads are a quick and nutritious option.
- The Salad Bar features 100% Organic ingredients. A soup and salad is always a smart lunch choice.
- Try a daily classic: grilled chicken served with brown rice and vegetables.
- The made-to-order deli offers healthy toppings for your sandwich or wrap; choose a whole grain option for your bread.
- Build your own sandwich with turkey, roasted veggies, tomatoes, sweet peppers, and oil and vinegar on whole wheat bread or a whole wheat wrap.
- The grill features blended burgers – beef and mushrooms – for added nutrition and flavor. Grilled chicken, a black bean burger, and chicken cheesesteaks are also available at the grill.
- Vegetarian? The Southwest station offers brown rice or romaine lettuce to start your burrito bowl. You can opt to skip the meat, add roasted veggies, and top with guacamole.
- The Pizza station offers an option for a side salad instead of potato chips.
- One of the smallest convenience stores, but stocked with plenty of nutrient-dense foods, including pre-packaged nuts.
- Late night prepared foods are offered with some smart choices like grilled chicken with a tossed salad and grilled chicken with cilantro brown rice and broccoli. Veggie quesadillas are a late night option during the week and a build-your-own parfait bar is also offered on a rotating schedule.
- Check out the deli for plenty of made-to-order options with lean proteins and vegetables.
- The daytime salad station offers the Superfood Salad and Harvest Salad as well as the option to customize.
- Healthy grab-n-go options include salads, grain salads, fruit medley cups, yogurt parfaits, and hummus.
- The Groothie is a nutritious green smoothie made from kale, spinach, apples, bananas, and pineapples.
- Some Holy Grounds locations offer healthy grab-n-go items such as salads, parfaits, fruit medley cups, and hummus.
- Holy Grounds CEER, Falvey, and Driscoll always offer a vegan soup option.
- Plant-based beverages such as soy, oat, and rice are available at all locations as a dairy-free alternative.
- Fruit is generally available at all coffee bars. Look for bananas, oranges, and apples.
- Use healthy oils (like olive and canola oil) for cooking, on salad, and at the table. Limit butter. Avoid trans fat.
- The more veggies - and the greater the variety - the better. Potatoes and french fries don't count.
- Eat plenty of fruits of all colors.
- Drink water, tea, or coffee (with little or no sugar). Limit milk/dairy (1-2 servings/day) and juice (1 small glass/day). Avoid sugary drinks.
- Eat whole grains (like brown rice, whole-wheat bread, and whole-grain past). Limit refined grains (like white rice and white bread).
- Choose fish, poulty, beans and nuts; limit red meat; avoid bacon, cold cuts, and other processed meats.
The Healthy Eating Plate
Information from the Harvard School of Public Health
The Nutrition Source
Step 1: Start with Breakfast
Start the day off right at any of the three dining hall locations with a balanced breakfast. You can fulfill your daily serving of fruit at the fruit bar or build your own parfait with low-fat yogurt or cottage cheese. Fresh eggs and omelets can be made to order and whole wheat breads and bagels are also available for a serving of whole grains.
Step 2: Make Time for Lunch
To maintain balance, remember to use the “Healthy Eating Plate.” The dining halls feature a robust salad bar in addition to daily vegetable options. There is always at least one whole grain option, often it is with the Vegan and Vegetarian selection. Typically a lean protein is served as the featured dish or as an accompaniment on the salad bar, soup station or deli bar. Finally, fresh fruits are always available diced or whole.
Step 3: Dine at Dinner
If you did not have time to relax and enjoy your meal earlier in the day, dinner is a great time to do so. Build your plate starting with the food group you might have skipped earlier in the day, for many this is the vegetables. Remember to use the plate model to ensure you meet your nutritional needs.
Step 4: Plan on a Snack
Snacking helps maintain focus during class by pr oviding energy between meals. Skip the chips and cookies and try these ideas instead:
- Fruit cup with yogurt
- String cheese with apple slices
- Veggies with hummus
- Fruit and yogurt parfait
- Cup of soup with crackers
OFFICE OF HEALTH PROMOTION NUTRITION SERVICES
Schedule a One on One Consultation with a Registered Dietitian
The Office of Health Promotion offers free nutrition consultations with a Registered Dietitian (RD). The RD will help you figure out how to incorporate nutrition and fitness into a hectic college lifestyle. Consultation topics may include, but are not limited to: improving dietary habits, plant-based diets, sports nutrition, dietary intolerances and food allergies, and weight maintenance. To schedule a consultation, visit the Thrive 365 portal.
Interested in a group nutrition program? Group programs are great for athletic teams, fraternities or sororities, or residence halls. POWER, Villanova’s peer educators, also offers free nutrition and fitness programs. Contact the Office of Health Promotion to learn more.
Grocery Shopping Tours
Ever wonder how to navigate the grocery store in a healthy, cost effective way? If so, sign up with a group (5-10 friends) or suggest this trip to your RA, and our RD will provide a personalized grocery shopping tour.
Not sure how to cook? If so, sign up with a group of 10 friends to have a cooking class brought to your kitchen. Learn basic cooking techniques, food safety, and how to prepare healthy meals on a dime! Don’t have a kitchen? No problem, we offer microwave cooking classes too!
For more information or to schedule one of these nutrition services, please contact the Office of Health Promotion.
SPECIAL DIETARY NEEDS REQUESTS
VIllanova Dining Services does its best to meet the needs of students with specific nutrition concerns or medically-restricted diets. If you have a specific dietary need (i.e. lactose intolerance, diabetic, food allergies) we will make every effort to provide special foods for you.
For more information, please contact the Meal Plan Coordinator at 610-519-7937 or Associate Director of Dining Services and Registered Dietitian, James Kolumban at 610-519-7549.
In each dining hall there are a variety of soy products as well as lactose free milk available daily. Other special dietary items can be special ordered and kept on hand such as gluten-free cereals, muffins, waffles, bread, and wraps.