Students often complain that it seems difficult to eat healthy at Saga, but not only is it possible it can even be, according to Diane Johnson, the campus dietitian at Oral Roberts University, and Becky Head, general manager of ORU Dining. Here is a quick guide on how students can start eating more nutritiously at Saga.
Use the 80/20 rule
The 80/20 rule will help create a balanced meal that you can enjoy and feel good about after eating, Johnson and Head said. The rule is simple: 80% of meals should consist of healthy options such as vegetables, fruits, whole grains/complex carbs, proteins and low-fat dairy sources. The 20% can be whatever your heart desires.
The goal is not to completely eliminate tasty and enjoyable food, but to be moderate and calculated as to how much you indulge, they said. Here is how to practically apply this rule in Saga:
What your plate should look like…
- 50% Vegetables and fruits:
- Start at the salad bar and grab an assortment of different colors
- The more colors, the more nutrition. Eat the rainbow
- Avoid drenching salad in dressing
- 25% Whole Grains & Complex Carbs:
- Prioritize whole wheat and multi-grain bread over white bread
- English muffins over bagels
- Eat quinoa, brown rice, lentils and chickpeas
- Oatmeal and Grits
- 25% Proteins:
- Enjoy grilled chicken, beef, fish, lean cuts of pork and tofu
- Tuna and Chicken Salad
- Roast beef and turkey meat
- Boiled eggs and omelets
- Low-fat Dairy (optional)
- Try greek yogurt or cottage cheese with granola, fruit, and honey
- Flavored yogurts, although higher in sugar, are often a healthier alternative to cookies or ice cream.
- Dairy and nut milks
General Rules & Helpful Quick Tips:
Next, you’ll want to know some general guidelines and tips to help ensure you stay on the right track as you navigate through Saga. Here are a few tips from Head and Johnson to help you customize your plate for each visit.
- Avoid skipping meals:
- Skipping can lead to overeating and a slower metabolism
- Eat lower-glycemic foods paired with some fat and protein in the mornings
- This will help manage energy levels and your stored energy throughout the day
- Avoid fried and oily food:
- Fried food is a large contributor to the “freshman 15.”
- Avoid meats drenched in oil
- Fried and oily food leads to breakouts and increases the risk of disease in the future
- Minimize saturated fats, Maximize Healthy Fats:
- Request meals to be cooked with “less oil” at the stir-fry or omelet stations
- Choose healthy fats like avocado or guacamole, nuts and seeds, and omega-3-rich fish
- Use olive oil with vinegar for your salad.
- “Eat your calories, don’t drink them.”
- Avoid sodas, sweet teas, and other sugary drinks
- Remember, these drinks are extremely high in calories; it is better to eat real food
- Prioritize whole fruits and limit consumption of processed fruit juices
- Drink water more often, aim for 8-11 cups a day
- Avoid processed foods and “dead carbs.”
- Limit “dead carbs” such as white bread, pasta noodles, white rice, and pastries to prevent drowsiness. Try a lettuce wrap instead
- Avoid hot dogs, cheeseburgers, pizza, sausage, fries, bacon, and corn dogs
- Prioritize foods in their natural state by going to stir fry, omelet bar, or simple serve
- Try the carrots, broccoli, and hummus, which are always available at the back of the cafeteria
The bigger picture
Students can establish healthy eating habits that will benefit them for the rest of their lives and should be thankful that Saga does much of the hard work for them, said Eric Hudgens, an ORU fitness Coach.
“I think it’s more about being proactive. Eventually you’ll have to go shopping and preparing, and cooking for yourself,” Hudgens said. “Since you don’t have to do all that, I think they miss the gratitude part of the opportunity.”
ORU students also have the option to schedule an appointment with Johnson, the campus dietitian, who can teach students how to eat healthier with the options available at the dining hall. She can be reached at [email protected].
Spirit, Mind, Body
ORU strongly believes in the development of students in spirit, mind, and body, Head explains.
“If we are going to be well-minded for the whole student and have them well-rounded when they leave,” she said, “we’re doing them a disservice not to teach them what a proper plate should look like — the proper way to eat, but also the proper way to take care of your body, because that’s God’s temple.”
