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So, what does a healthy diet look like?

It's all about the balance- all types of foods can have their place in a healthy diet. Each food group has its own unique benefits imperative to your well-being.

Carbohydrates - breads, cereal, rice, pasta, potatoes, corn and plantains.3

Fats - oils, butter, margarine, salad dressings, etc. 3 They also appear as components of other foods such as meats and dairy products.

Protein - meat, nuts, peanut butter, lentils, garbanzo beans, peas, black-eyed peas, seeds, eggs, non-meat alternatives such as soy or tofu. Aim for six to eight servings of different types daily. 1 A serving of protein might include 3 ounces of cooked meats, poultry, or fish, an egg, 6 ounces of cooked tofu, 1/3 cup of nuts, 2 tablespoons of peanut butter, 2 tablespoons of seeds or ½ cup beans or peas. 1

Dairy - milk, yogurt, cheese, ice cream. Strive to get at least three servings daily. A serving may consists of a cup of milk or yogurt or 1.5 ounces of cheese.1

Fruits - raw, dried, canned, juices, sauces. Try for four to five servings daily.1

Vegetables - raw, juiced, prepared. Strive for four to six servings daily.1 A serving of vegetables might resemble 1 cup raw leafy vegetables, ½ cup cut-up cooked vegetables, 1 cup of sprouted seeds or ½ cup vegetable juice.1


Variety is the spice of life!!! Eat different kinds of foods for optimal nutrition, and do not hesitate to have processed or junk foods as a treat from time to time!