Best Bites and Hikes

405-744-WELL (9355) I wellness@okstate.edu I wellness.okstate.edu
Edmon Low
Library
Engineering
South
Ticket Booth
Athletics
Center
OSU Football
Classroom
Building
Whitehurst
Student Union
Spears School
of Business
Student Union
Animal
Sciences
University Health
Services
Oklahoma
Food
Bennett Chapel
Seretean Center for
the Performing Arts
College of
Education
Student Union
South
Murray
Theta Pond
Student Union
Theta Pond
Life
Sciences
East
Edmon Low
Library
Mathematics,
Statistics and
Computer Science
Geography
Classroom
Building
College of
Education
Theta Pond
Student Union
Sanborn Lake
Bad Brad’s
Salads
Restaurants focus on convenience, cost and taste, and while some restaurants have made
changes to conform to a more health-conscious public, the options are still limited. Choose foods
from the menu that are lower in fat, including those that are neither breaded or fried. Ask that
special sauces and fat-laden toppings be served on the side so you control how much to use.
Remember that the portion size of an entrée, even if lower in fat, can compromise your good
intentions. Most restaurants offer generous amounts of food which diners can’t resist. You
might consider sharing a meal with a friend and save money in the process. If you prefer your
own meal, take half of it home for lunch or dinner the next day. Learn to frequent restaurants
that provide nutrition information or those that are willing to make substitutions for high-fat items.
The following list provides lower fat items available on the OSU campus and in Stillwater
restaurants. Most items will still be high in sodium. For additional information, call Nutrition
Services at the Seretean Wellness Center at (405) 744.6927.
Applebee’s
Choose from any of the Weight Watchers and under 550 calories menu
Chef Salad (light on the cheese & turkey)
Sandwiches (w/o mayo)
Pork Tenderloin
Turkey
Dinners/Meals (request half portions)
Chicken Dinner
Pork Tenderloin/Beef Brisket (Ask for lean meat from lean side)
Turkey
Sides
Side Salad (w/light dressing)
Baked Potato
Baked Beans
Blue Spruce
Gelato: made with real fruit
Peter Cottontail Grilled Wrap
Gardener Grilled Cheese
Boom-A-Rang Diner, OSU Campus
Arby’s
Calories
Fat Grams
Sodium (mg)
Junior Roast Beef
Chopped Farmhouse Salad (Turkey)
Martha’s Vineyard Salad
210
230
250
8
13
8
530
780
490
For more information, visit www.arbysrestaurants.com
Asian Restaurants
Although exact nutrition information isn’t available for local restaurants, there are healthier
options. An order of steamed rice has half the calories of fried rice. Choose brown rice when
available. Sweet sauces, deep-fried dishes, and sweet and sour pork or chicken adds up to 400500 calories and 20-30 grams of fat. Dishes prepared “Sweet and Sour” are deep-fried and along
with teriyaki, have a greater sugar content. To limit sodium intake, ask that your food be
prepared without MSG (monosodium glutamate) and less oil if possible. Tofu dishes are often
fried; ask for fresh tofu when ordering an entrée. All Pad Thai dishes are stir fried and contain
large amounts of oil.
Breakfast Any Time
Small Breakfast (omit bacon and sausage; request wheat toast in place of a biscuit and
gravy)
Oatmeal
Omelets
Plain or Western (request light on the cheese and request wheat toast in place of a biscuit and gravy)
Dinners
Beans & Cornbread
Bowl of Chili
Chef Salad w/ Grilled Chicken (request dressing be on the side)
Braum’s
Garden Salad
Grilled Chicken Salad (w/light dressing)
Grilled Chicken Sandwich (w/o dressing)
Aspen Coffee Company
Shop their Fresh Market for fresh fruits, vegetables, and lean meats.
All hot espresso drinks (except Caffe Breve) request skim milk or soy milk.
Hot cocoa (request w/skim milk)
Milk Steamer (request w/skim milk)
Gourmet Teas
Brooklyn’s
Sandwiches
Whole Grain Bagels with light cream cheese
Pizza Bagel
Ham or Turkey Bagel
Breakfast Bagel (request 1 egg)
All sandwiches can be made on whole grain bread or an English muffin.
Granola (1/2 cup has 210 calories and 2.5 grams of fat)
Fruit Smoothies
Moab, Durango, Santa Fe, Raspberry Rootiepoot (smoothies are made with fruit, low fat
yogurt, juice, and in some cases sugar). Request sugar-free syrup or w/o syrup.
Lunch
Salads (request dressing be on the side)
Grilled Chicken Caesar
Spinach Salad with Balsamic
House Salad
Sandwiches (request sandwiches and wraps to be on whole wheat bread; opt for sweet
potato wedges or terra chips)
Cashew Chicken Salad Sandwich
California Veggie Wrap
House Pasta
Spaghetti and Meatballs
Tuscan Grilled Pizza (request light cheese)
Caprise Pizza
My Big Fat Greek Pizza
Steak Arugula and Pear Pizza
Dinner
Pasta
Seven-Layer Lasagna
Mediterranean Pasta
Brooklyn Heights
Firecracker Salmon (request brown rice if available)
Sesame Crusted Ahi Tuna (request brown rice if available)
Buffalo Wild Wings
Calories
Sandwiches
Hummus Wrap (w/o fries– request salad or Tabouli)
Plates (choose Tabouli or salad)
Mediterranean Plate
Vegetarian Delight Eggplant Plate
Fat Grams
Sodium (mg)
Salads
Grilled Blackened Chicken Salad
424
8.5
840
(Request dressing on the side)
*Choose from light balsamic, light French, Fat-Free Ranch, or Light Asian Sesame
Wraps/Buffalitos
Grilled Chicken Buffalito
300
9
1240
(Omit sour cream and no chips on the side)
Sandwiches
Chicken Sandwich
470
7
750
(Grilled, no French fries)
Jerk Chicken Sandwich
530
10
1140
(No French fries)
Substitute a black bean burger patty onto any of the burgers listed on the menu
Burger King
Calories
Fat Grams
Sodium (mg)
Sandwiches
Veggie Burger (w/o mayo)
320
8
840
Chicken Whopper (w/o mayo)
410
7
1280
Tendergrill Chicken Sandwich (w/o mayo) 310
5
750
Low-carb chicken whopper sandwich
160
3.5
850
Salads (w/o dressing or toast; choose light dressings)
Side salad
20
0
15
Fire Grilled Chicken Caesar Salad
190
7
900
Fire Grilled Chicken Garden Salad
210
7
910
Chicken Apple & Cranberry Garden Fresh Salad with Tendergrill Chicken & Dressing
480
26
480
For more information, visit www.bk.com
Café 88
Entrée Specialties
Order your meats grilled rather than fried
Ma-Po Tofu
Grilled Sesame Chicken
Grilled Salmon
3 Cup Chicken/Tofu/Squid
Café Bella
Appetizers
Pita & Hummus
Tabouli
Dulma
Baba Ghanoush
Salad
Greek salad
Soup
Lentil soup
Carvel Ice Cream
Calories
Fat Grams
Sodium (mg)
270
250
180
170
180
15
13
3.5
4
1
130
130
80
130
70
290
280
290
6
6
2.5
135
130
115
Charlie’s Chicken
Calories
Fat Grams
Sodium (mg)
¼ Rotisserie Chicken*
3 Chunk Dinner**
*w/corn, green beans, & roll
**w/potato, green beans, & roll
426
538
14.2
15.7
N/A
N/A
Calories
Fat Grams
Sodium (mg)
310
400
3.5
12
830
1110
180
230
180
250
4
6
6
9
680
450
450
820
330
410
470
420
12
10
13
10
990
1070
1290
1370
60
80
0
4.5
0
110
350
140
6
2.5
140
45
Ice Cream– Jr Cup (4.5 wt oz)
Vanilla
Chocolate
Carvelite Vanilla
Carvelite Chocolate
Sherbet
Ice Cream– Small Cup (7.5 wt oz)
Carvelite Vanilla
Carvelite Chocolate
Sherbet
Cherokee Strip BBQ
Meats (Ask for lean cuts of meat)
Turkey Breast
Pork Loin
Pasta (w/marinara sauce)
Sides (Substitute salad instead of coleslaw or potato salad)
Salad (light dressing)
Tabouli
Chick-Fil-A
Classics
Chargrilled Chicken Sandwich
Chargrilled Chicken Club Sandwich
(Opt for a healthier side option instead of fries)
Salads
Grilled Market Salad
Chargrilled & Fruit Salad
Chargrilled Chicken Garden Salad
Southwest Chargrilled Salad
Wraps
Grilled Chicken Cool Wrap
Chargrilled Chicken Cool Wrap
Chicken Caesar Wrap
Spicy Chicken Cool Wrap
Side Items
Fruit Cup
Side Salad
Breakfast
Yogurt Parfait with Granola
Multigrain Oatmeal with Toppings
Soups
Chicken Tortilla Soup (medium)
Desserts
Mini Sundae (regular)
Beverages
Ice Tea Unsweetened (medium)
Chick-Fil-A Diet Lemonade (medium)
Condiments
Light Mayonnaise
Mustard
Fat Free Honey Mustard Dressing
Reduced Fat Berry Balsamic Vinaigrette
260
6
960
170
3.5
75
0
20
0
0
10
10
40
5
60
70
4
0
0
2
85
60
220
150
Chili’s
Calories
Fat Grams
Sodium (mg)
Lighter Choice Chicken Sandwich
Lighter Choice Chicken Platter
Lighter Choice Grill Pita
Lighter Choice Tomato Basil Pasta
Salads (w/o croutons, light dressing on the side)
553
652
425
771
9
9
9
15
N/A
N/A
N/A
N/A
Daily Grind, The
Coffee and Specialty Drinks
Any coffee or tea. Request no whip cream, choose skim or soy milk, and avoid added
flavorings.
Breakfast
Breakfast Panini (half)
Fruit ‘N Yogurt
Gourmet Salads
Choose the half salad and request the dressing on the side
Berry Berry Chicken
Mandarian Chicken Crunch
Cranberry Walnut
Greek
Veggie
Salad Dressings
Choose from: Balsamic, Greek, Fat-free Honey Mustard, Fat-free Raspberry Vinaigrette,
Fat-free Sundried Tomato Basil, and Toasted Sesame Soy Ginger Vinaigrette.
DaVinci’s Italian Restaurant
Chipotle
Calories
Opt for a burrito bowl or 3 tacos instead of the burrito.
Fat Grams
Sodium (mg)
3 Soft Corn Tortillas
3 Crispy Taco Shells
Cilantro-Lime Rice
For the burrito bowl, request less rice
Black beans (4oz)
Fajita Vegetables
Chicken
Steak
Barbacoa
Carnitas
Green Tomatillo Salsa
Romaine Lettuce (tacos)
Guacamole
(Ask for light or no cheese and no sour cream)
180 (for 3)
180 (for 3)
130
1.5
6
3
75
30
150
120
20
190
190
170
190
15
5
150
1
0.5
6.5
6.5
7
8
0
0
13
250
170
370
320
510
540
230
0
190
Curly’s
Salads
Green Salad (light dressing)
Sandwiches (light on the cheese or w/o cheese & mayo)
Garden Burger (soy free, low fat, cholesterol free)
Chicken Sandwich
Buffalo Burger
Lunch Specials & Homemade Baked Pastas
Take advantage of the smaller portion sizes at lunch and split dinner portions between two.
Spaghetti with Marinara Sauce
Spaghetti with Meat Sauce
Baked Ziti
Entrees
Spaghetti with Marinara Sauce
Spaghetti with Meat Sauce
Tortellini Modo Mio w/Chicken (request w/ marinara sauce)
Chicken or Veal
Diavolo
House Specialties
Chicken Pomodoro
Chicken Albanese (request w/ marinara sauce)
Pasta Primavera (request w/ marinara sauce)
El Tapatio/El Vaquero
Vegetarian Fajitas (w/o sour cream)
Fajitas (w/chicken or shrimp, w/o sour cream)
Taco Salad Fajita (w/chicken, w/o sour cream, light on the cheese)
Chicken is boiled for dinners and is grilled for salads
Eskimo Joe’s
Chunky Chicken Chile
Salads (Ask for light on the cheese and w/o bacon or eggs where applicable. Fat free red
vinaigrette, light ranch, and light Italian dressing available.
Joe’s BBQ Chicken Sandwich
Joe’s low fat Chicken Breast Sandwich
Joe’s Blackened Chicken Sandwich (ask for it grilled instead of fried)
Smoked Turkey Sandwich (w/o bacon & cheese)
Firehouse Subs
Calories
Fat Grams
Sodium (mg)
Subs: (no mayo or cheese)
Chicken Medium Wheat
Chicken Salad Medium Wheat
380
520
7
18
1370
990
Freddie Pauls
Hideaway
Appetizers/Salads
Cabbage Rolls
Tabouli
Chef Salad (w/turkey or chicken; choose light dressing)
Salad Bar (light dressing & light on the cheese)
Lunch
Grilled Chicken Breast
BBQ Chicken Breast
Dinner
Grilled Chicken Breast
Chicken Shish-K-Bob
Salmon (w/mango sauce or lemon only)
Red Snapper (w/o sauce; lemon only)
Shrimp Shish-K-Bob
6 ounce lean steak
Sides
Wild Rice • Grilled Veggies • Baked Potato • Cabbage Roll • Steamed Veggies •
Hummus & Veggies
Sandwiches
Oven roasted turkey
The Avogobble
Salads (request for dressing to be on the side. Red wine vinegar & extra virgin olive oil, and fat
free Italian are the best options)
Just-a-beginner
Caesar Salad
Specialty Pizzas (ask for light on the cheese on all pizzas; same great taste with less fat)
Veggie Supreme, 1 slice
220
7
300
Vegetarian Combination
The Mediterranean
Pizza Of The Gods (ask for ‘lite’ cheese)
Spaghetti (with Hideaway’s tomato sauce)
390
3.5
880
Freddy’s Frozen Custard and Steakburgers
Steakburgers
California Style Steakburger
(no cheese or sauce)
Single Steakburger (no cheese)
Patty Melt Single (no cheese)
Other Sandwiches
Veggie Burger (no cheese or sauce)
Grilled Chicken Breast Sandwich
(no mayo)
Sides
Baked Lay’s Original
Baked Lay’s BBQ
Custard Treats (opt for a cup instead of a cone)
Oreo Custard Cookie Sandwich
Sundays
Mini Chocolate Sundae
Calories
300
Fat Grams
13
Sodium (mg)
305
340
340
14
13
470
380
330
350
6
7
620
355
Calories
Fat Grams
Sodium (mg)
House of Greek
Chicken Pita (substitute mayonnaise for tzatziki)
Chicken Suvlaki
Turkey Pita (substitute mayonnaise for tzatziki)
Any of the vegetarian options
IHOP
Country Griddle pancakes (made w/grits)
Harvest Grain pancakes (made w/7 grains)
Grilled Chicken
Cottage Cheese
Whole Wheat Toast
English Muffin
Ask for: sugar-free syrups, egg whites, egg substitute
130
140
2
3.5
150
240
255
9
235
390
17
130
Granny’s Kitchen
Breakfast
Two Eggs – cooked the way you want ‘em
Eggs Benedict (request sauce on the side)
Vegetable Omelet (egg substitute is available for all omelets)
Denver Omelet
As a side, choose fresh fruit, tomatoes, or cottage cheese with “dry” wheat toast
Lunch
Spinach Salad (request dressing be on the side)
Chicken Sandwich
Turkey or Ham Sandwich (w/Swiss cheese on wheat toast)
Italian Restaurants
Calories
Fat Grams
Sodium (mg)
Pasta w/Tomato Sauce (3.5 cups)
Vegetable or Shrimp Primavera
850
630
17
13
1450
1220
Alfredo, Alla Panna, and other cream-based sauces pack the highest amount of calories (1,500)
and fat (97 grams) per serving. Most restaurants will substitute a marinara sauce for a creambased sauce upon request.
Jack in the Box
Chicken
Grilled Chicken Strips
Chicken Fajita Pita made with Whole Grain
(no salsa)
Beef
Jr. Jack
Hamburger
Salads
Grilled Chicken Salad (dressing on side)
Southwester Chicken Salad with
Grilled Chicken Strips
(cheese and dressing on side)
Fat-Free Smoothies
Mango; Strawberry;Strawberry-Banana
Calories
Fat Grams
Sodium (mg)
250
320
7
11
1070
870
320
280
12
11
720
680
250
350
9
15
660
1010
270
0
70
Jimmy’s Egg
Calories
Fat Grams
Sodium (mg)
Little Caesars
Oatmeal
Sweet Potato Pancakes (2)
Spinach and Mushroom Omelet
380
410
480
3.5
15
14
25
820
1000
14” Hot and Ready
Just Cheese 1 slice (1/8 of pizza)
Pepperoni 1 slice (1/8 of pizza)
Hula Hawaii
Pineapple and Ham (1/8 of pizza)
Vegetarian (1/8 of pizza)
Jimmy John’s
8” Sub Sandwiches (ask for whole wheat bread)
Turkey Tom
Vegetarian
Totally Tuna
Opt for the Plain Slims (#s 1-4 with any of the Freebies)
Low Carb Lettuce Wrap – “JJ Unwich”
Long John Silvers/A & W
Long John Silvers
Shrimp & Seafood Salad*
Chicken Sandwich (w/o tartar sauce)
A&W
Grilled Chicken Sandwich (w/o dressing)
Joseppi’s
Spaghetti with roma sauce (a variety of pastas are available with roma sauce)
Pizza with a variety of vegetables, roma sauce, and ask for light on the cheese
Chef Salad (w/o cheese and egg, request dressing on the side or ask for fat free raspberry
vinaigrette)
Minestrone Soup
Chicken or Salmon Picata (substitute roma sauce for the caper cream sauce)
Grilled Chicken Sandwich (w/o cheese)
Ask for whole wheat penne pasta.
Karsten Creek
Fat Grams
Sodium (mg)
Breakfast Items
2 Eggs
Whole Wheat Toast
Seasonal Fruit
Low Fat Cottage Cheese
Omelets – request egg white omelet
Western Omelet
Veggie Omelet
Whole Wheat Pancakes (single)
Whole Wheat French Toast (half)
Lunch
Black Bean Quesadillas
490
(Guacamole increases fat content- -heart-healthy)
Spaghetti and Meat Sauce
560
Grilled Ham & Swiss Sandwich
460
Fruit Smoothie
370
California Chicken Club (no bacon)
Grilled Chicken Strips
Sides
Small Salad
Seasonal Fruit Cup
Low Fat Cottage Cheese
Seasonal Vegetables (request no butter)
19
490
15
13
1
860
1780
350
KFC
Calories
Fat Grams
Sodium (mg)
Original Recipe Breast
(w/o skin or breading)
Tender Roast Plate Meal
Honey BBQ Sandwich
140
3
410
360
300
7
6
2010
640
For more information, visit www.kfc.com
Calories
Calories
Fat Grams
Sodium (mg)
240
280
9
11
410
520
270
270
9
10
600
530
Calories
Fat Grams
Sodium (mg)
190
300
4.5
11
700
690
380
11
940
*without crumblies or cheese
For more information, visit www.ljsilvers.com and www.awrestaurants.com
Louie’s Grill & Bar
Soups & Salads
Louie’s House Salad (may add avocado and grilled chicken)
Soup & Half Sandwich
Chunky Chicken Salad
Wrap It Up
Turkey Wrap (no bacon)
Burgers
Ultimate Turkey Burger
Avocado Burger (no bacon; request wheat bun)
Black Bean Veggie Burger (request wheat bun)
Platters
Grilled Chicken Breast
Tilapia (blackened or grilled)
Basil Chicken Platter
Sides
Broccoli Salad
Fresh Steamed Vegetables
Fresh Fruit
Main Street Noodle
Appetizers
Edamame
Seaweed Salad
Vietnamese Spring Roll
Ramen (opt to split with someone)
Shoyn Ramen
Korea Kimchi Ramen
Mazzios
Calories
Fat Grams
Sodium (mg)
Salad Bar (w/o cheese, croutons; choose light dressings)
Spaghetti w/Marinara, w/o Bread
697
5
1565
Mia Pasta
Pasta: Choose any pasta
Sauces: Choose marinara, spinach artichoke, or garlic olive oil
Meat: Choose chicken
Veggies: Choose corn salsa, spinach, artichokes, black olives, peppers and onions,
mushrooms, green onions, tomatoes, or broccoli; light on feta cheese.
For more information, visit www.mazzios.com
McAlister’s (The flax wrap can be a substitute for the bread on sandwiches)
Old School Bagel Café
Salads (light dressing, dressing on side)
Chicken Salad (substitute bread for the croissant, light mayo)
Grilled Chicken Breast (w/o cheese)
Soup and Salad (depends on soup)
McAlister’s Chef Salad
Garden Salad
Deli Sandwiches (mustard or light mayo)*
Smoked Turkey
Roast Beef (w/o gravy)
Patriot
Orange Cranberry Club (no bacon)
Sweet-berry Chicken
Tuna Salad
Combo Sandwiches*
California Classic
The Veggie
Spuds (substitute mozzarella cheese on potatoes)
Justaspud
Veggie Spud
Grilled Chicken Spud
Specialty Sandwiches
Chicken Breast
Veggie Sandwich
Little Turkey
Spinach Salad Sandwich
In creating your own sandwich, opt for wheat bread instead of a bagel or choose a whole grain
bagel
McDonald’s
Calories
Fat Grams
Olive Garden
Calories
Fat Grams
Sodium (mg)
Soups
Sodium (mg)
Sandwiches (nutrition analysis is with mayo; order without mayo to make a healthier option)
Hamburger
250
9
480
Chipotle BBQ Snack Wrap-Grilled
250
8
670
Grilled Chicken Sandwich
350
9
820
Salads (choose fat free/light dressing)
Caesar Salad-Grilled Chicken
200
6
830
Southwest Salad-Grilled Chicken
290
8
650
Bacon Ranch Salad-Grilled Chicken
230
9
700
Side Salad
15
0
10
Breakfast
Egg White Delight
250
7
770
English Muffin
150
2
260
Plain Bagel
260
1
520
Apple Slices
15
0
0
Dessert
Fruit and Yogurt Parfait w/granola
150
2
70
Apple Dipper w/low fat caramel dip
100
1
35
Vanilla Reduced fat ice cream cone
150
4.5
75
For more information, visit www.mcdonalds.com
Mexican Restaurants
To lighten up your Mexican meal, choose chicken, shrimp, or vegetable fajitas or soft tacos. Ask
for pico de gallo, salsa, or salsa verde in place of any cheese sauces. Request guacamole and
reduced fat sour cream on the side. As for chips, eat a serving (12 to 15 chips) and leave the
rest alone.
Mexico Joe’s
Grilled Pineapple Chicken Salsa
Quesadilla with chicken or fajita chicken
(request salsa verde in place of queso & sour cream)
Baked chimichanga with chicken or fajita chicken
(ask for light on the cheese, request salsa verde in place of queso & sour cream)
Black Bean Tostada on a toasted flour tortilla (substitute the cheese for salsa verde)
Santa Fe Chicken (no queso or sautéed veggies—cooked w/oil)
Minestrone
100
1
1020
Classic Recipes
Linguine alla Marinara
430
6
900
Beef & Pork
Steak Toscano
590
20
1460
Chicken
Venetian Apricot Chicken
400
7
1290
Fish
Herb-Grilled Salmon
510
26
760
Parmesan Crusted Tilapia
590
25
910
Shrimp Primavera (lunch portion)
510
9
1130
Desserts
Choose any of the Dolcini desserts (All are between 200 and 300 calories each. Try
splitting to reduce fat & calorie intake)
*Lunch options
½ Panini
½ Flatbread
Kids Menu
Create your own pasta:
Whole wheat linguine, chicken, and tomato sauce
Grapes/Steamed broccoli
1% milk
Palomino’s Mexican Restaurant
Appetizers (choose tomato salsa or guacamole; 12 tortilla chips is 1 serving)
Lunch Menu
Tacos (choose soft corn tortillas)
Fajitas (choose corn tortillas, skip the sour cream)
Enchiladas
Enchiladas (with red or green sauce, ask for no Spanish rice, and choose black beans
over refried beans)
Fajita Enchilada (no sour cream)
Fajitas (with black beans instead of refried)
Chicken Fajitas
Shrimp Fajitas
Combination Fajitas
Veggie Ranch
House Specialties
Flat Iron – 9oz
Salads
Grilled Chicken Salad (no bacon)
Order off the al a cart menu when possible · Choose beans over rice · Skip the sour cream ·
“Seasoned” means high salt.
Panda Express
Calories
Any of the WOK SMART entrees
Steamed Rice
(opt over fried rice or Chow Mein)
<250
380
0
0
Panera Bread
Calories
Fat Grams
Sodium (mg)
Fat Grams
Sodium (mg)
Pizza Restaurants
Calories
Fat Grams
Sodium (mg)
186
5.5
385
180
200
6
7
530
520
270
9
680
(1 slice or 1/8 of pizza)
Breakfast
All Bagels
200-400
1-6
400-700
Breakfast Power Sandwich on Whole Grain 340
15
820
Mediterranean Egg White
510
15
1090
(request whole grain)
Power Breakfast Egg with Roasted Turkey 170
4.5
500
Steel Cut Oats
320
14
160
Soups
Low Fat Veggie Black Bean
240
2.5
1270
Low Fat Chicken Noodle
120
1.5
1380
Low Fat Garden Veggie with Pesto
150
5
930
Power Chicken Hummus Bowl
330
14
550
Salads - (omit bacon, request dressing on the side & order light on cheese)
Any of the Café or Signature Salads
Premium Signature Salads
Mediterranean Salmon
480
31
1480
Salmon Caesar
390
23
800
Roasted Turkey Fuji Apple
430
27
610
Sandwiches request whole grain bread
Signature Hot Panini
Smokehouse Turkey (no bacon)
600
15
1990
Café Sandwiches
Mediterranean Veggie
530
13
1120
Smoked Turkey Breast
450
4
1570
Tuna Salad
540
13
1350
Smoked Ham & Swiss
630
18
1590
Panera Kids (request whole grain bread)
Grilled Cheese
360
13
1020
Peanut Butter & Jelly
410
18
550
Turkey
290
8
1100
Drinks (these drinks are made with 2% milk, substitute soy or skim milk to lower fat & calories)
Café Latte (8.5 oz.)
120
4.5
120
Cappuccino (8.5 oz.)
120
4.5
120
Dominos
Med. Classic Hand Tossed Cheese
Pizza Hut (Medium Thin n’ Crispy)
Quartered Ham
Chicken Supreme
Papa Johns
Large 14in. Garden Fresh
To limit fat and calories when ordering pizza, choose a veggie pizza light on the cheese. Of
course, the number of slices you eat along with how the pizza is cut (small versus large pieces)
will determine your total fat and calorie intake.
Qdoba
Calories
Fat Grams
Sodium (mg)
Choose 2 tacos instead of a burrito
2 Crispy Taco Shells
Pulled Pork
Shredded Beef
Grilled Steak
Pico de Gallo
Salsa Verde
Mango Salsa
Guacamole
120 (for 2)
50
60
65
5
5
10
45
6
1
3
3
0
0
0
4
50
130
180
80
65
95
30
100
Choosing 2 crispy taco shells over a burrito tortilla will save you 120 calories and 540 mg of
sodium.
For more information, visit www.qdoba.com. You have the option to customize your meal and
nutrition information will be provided.
Rancher’s Club, The, OSU Campus
Lunch
Pony Express
½ Grilled Chicken Sandwich w/Soup or Salad
Soups and Salads
Stock Pot seasonal preparation of soup (cup)
Rancher’s House Salad with seasonal greens (request dressing be on the side)
Sandwiches
West Coast Rancher (request no bacon)
Homemade Pastas (choose half portions or split)
Spaghetti with shaved garlic and cherry tomatoes
Rigatoni with fennel sausage
Dinner
Salads (request dressing be on the side)
House
Spinach (no bacon)
Homemade Pastas (choose half portions or split)
Spaghetti & Shrimp
Seafood
Lobster Tail (no butter)
Catch of the Day
Beef (choose chimichurri over other sauce options)
8oz Prime Filet
8oz Choice Sirloin
Side Dishes for Two
Asparagus
Farmer’s Market
Beverages
Any coffee or organic whole leaf/herbal teas
Red Lobster
Starbucks
Choose from any of the “Lighthouse Selections”
Choose light dressings for side salads
Request dinners and fish cooked w/o butter or oil; ask for lemon
Choose steamed, boiled or grilled cooking preparations
*Grande (16oz)
Any Brewed Coffee
5
0
N/A
Espresso Beverages (Request any of these beverages iced, skinny or with soy milk, and no
whipped cream to reduce calories – avoid drinks with white chocolate)
Any Tazo Tea (Request unsweetened)
Any Vivanno Smoothie
260-280
2-4.5
N/A
Bakery
8-grain roll
350
8
N/A
Multigrain Bagel
320
4
N/A
(Request a side of almond butter)
Any Starbucks Petites (Try splitting to reduce calories)
Fruit & Snack Plates
Chicken on Flatbread with Hummus
250
9
N/A
Hot Breakfast
Egg White, Spinach, and Feta Wrap
280
10
N/A
Starbucks Perfect Oatmeal
140
2.5
N/A
-Dried Fruit Topping
100
0
N/A
-Nut Medley Topping
100
9
N/A
-Brown Sugar Topping
50
0
N/A
Salads
Deluxe Fruit Blend
90
0
N/A
Sandwiches, Panini, and Wraps
Roasted Vegetable Panini
350
12
N/A
Turkey & Swiss Sandwich
390
13
N/A
Red Rock Cafe
Salads
Side Salads (light on the cheese or without cheese)
Chef Salad (light on the cheese, egg, and meat)
Sandwiches (1 oz. Cheese, 3 oz. Meat)
Turkey and Cheese (on wheat or multigrain bread)
Schlotzsky’s Deli
Oven Toasted Sandwiches (Small)
Smoked Turkey Breast
Fresh Veggie
Salads (no flat bread; dressing on side)
Garden Salad
Cranberry, Apple, Pecan, Chicken
Calories
Fat Grams
Sodium (mg)
330
340
5
10
1250
690
40
650
1
27
290
870
Shortcake’s
Plain or Western Omelet (w/ Swiss cheese, toast & jelly)
Grilled Chicken Breast Sandwich
Chicken Chef Salad (w/ grilled chicken breast)
Grilled Chicken Breast (choose a plain baked potato over Texas toast)
Subway
Sirloin Stockade
Fresh fruit
Salad Bar (light dressing, light on the cheese; no croutons)
Use the Eat Smart guide; compare fat content and choose lower fat options.
Sonic
Calories
Fat Grams
Sodium (mg)
Sandwiches (Any sandwich can be placed on a wrap)
Grilled Chicken Wrap w/o Ranch
393
12
820
Grilled Chicken Sandwich
343
13
829
Breakfast Burrito (w/o sausage to reduce fat & calories)
Salads (w/o dressing, w/o onion ring & half the cheese to reduce fat & calories)
Grilled Chicken Salad
355
17
807
Santa Fe Chicken Salad
426
18
(fat-free Italian dressing, low-fat ranch, & fat-free honey mustard)
Kids menu
Grilled cheese
Apples
1% milk
Lunch
A variety of salads are available
McNeff Chicken Sandwich (hold the cheese)
Grilled Chicken Sandwich
For more information, visit www.sonicdrivein.com
882
Calories
Calories
Fat Grams
Fat Grams
Sodium (mg)
Sodium (mg)
6-inch Sandwiches (includes Italian or wheat bread, lettuce, tomatoes, red onions, green
peppers, pickles, & olives)
Honey Mustard Ham
320
5
1420
Oven Roasted Chicken Breast
330
5
1020
Roast Beef
290
5
920
Savory Turkey Breast
280
4.5
1020
Savory Turkey Breast & Ham
290
5
1230
Subway Club
320
6
1310
Sweet Onion Chicken Teriyaki
370
5
1220
Veggie Delite
230
3
520
Deli Style (includes deli roll, lettuce, tomatoes, red onions, green peppers, pickles, & olives)
Ham
210
4
770
Roast Beef
220
4.5
660
Savory Turkey Breast
210
3.5
730
Salads (dressing & croutons not included)
Veggie Delite
60
1
90
Grilled Chicken & Baby Spinach
140
3
450
Subway Club
160
4
880
Wraps (includes wrap, lettuce, tomatoes, red onions, green peppers, pickles, & olives)
Turkey Breast Wrap
190
6
1290
For more information, visit www.subway.com
Taco Bell (Fresco Style)
Calories
Fat Grams
Sodium (mg)
Ranchero Chicken Soft Taco
Grilled Steak Soft Taco
Bean Burrito
Chicken Enchirito
170
170
350
250
4.5
5
8
5
710
560
1220
1230
For more information, visit www.tacobell.com
Taco Bueno
Calories
Fat Grams
Sodium (mg)
Wendy’s
Chicken Soft Taco (w/o cheese)
Chicken Fajita Taco (w/o cheese)
Steak Fajita Taco (w/o cheese)
145
142
156
5
4
5
549
497
455
Taco Mayo
Calories
Fat Grams
Sodium (mg)
Soft Chicken Taco (w/o cheese)
Bean Burrito (w/o cheese)
Bean & Rice Burrito (w/o cheese)
Mexicalli Rice
Refried Beans (w/o cheese)
(Do not order meal combinations)
159
445.6
521
160
271.6
5.5
11.2
12.5
1
6.7
N/A
N/A
N/A
N/A
N/A
Sour Cream & Chives Potato
340
Plain Baked Potato
270
Small Chili w/o cheese(12 oz.)
300
Junior Hamburger
270
Junior Frosty (6 oz. cup)
160
Salads (light dressing, light on the cheese or no cheese)
Side Salad (w/o croutons & dressing)
35
Mandarin Chicken Salad
190
(w/o noodles, almonds or dressing)
Sandwiches (w/o mayo)
Ultimate Chicken Grill Sandwich
360
Grilled Chicken Filet
120
Fruit
Fruit Entrée w/ yogurt
310
Fruit Cup
80
For more information, visit www.tacobueno.com
For more information, visit www.tacomayo.com
Calories
Fat Grams
Sodium (mg)
6
0
7
9
4
40
25
1310
610
75
0
3
20
740
7
2.5
1100
630
2
0
135
20
Taylor’s, OSU Campus
For more information, visit www.wendys.com
Appetizers (for 2 or more to share)
Taylor’s Bistro Guacamole (12 tortilla chips is 1 serving)
Starter Salads
Tossed House Salad (request dressing be on the side)
House Caesar Salad
Taylor’s Bistro Combo
½ sandwich and small house salad
Pizza “Rita”
Spring Garden Salad (request dressing be on the side)
West Side Café, The, OSU Campus
Texas Roadhouse
Whataburger
Calories
Fat Grams
Sodium (mg)
Salads (ask for the cheese to be on the side)
House Salad
Caesar Salad
*Choose from low fat ranch, honey mustard, or Italian dressing (request on the side)
USDA Choice Sirloin (6 oz serving)
Sirloin Kabob (request no rice)
Oven Roasted Chicken
Sides
Baked potato (do not load)
Sweet potato (do not load)
House salad
Caesar salad
Apple sauce
Fresh vegetables
Green beans
Garden Salad (w/o cheese)
Grilled Chicken Salad (w/o cheese)
49
229
0.5
7
49
653
Thai Café
Choose any of the Yum Salad/Yum Woonsen dishes
Seafood Basil Vegetable
Consider splitting entrees between two or more
The West Side Simply Grilled Chicken Sandwich (no cheese)
Starter Salad (request dressing be on the side)
Caesar Salad (request dressing be on the side)
The West Side Simply Grilled Chicken Salad (no bacon, dressing on the side)
The West Side Simply Grilled Chicken
Mediterranean Chicken (no cheese)
Grilled Salmon (no confetti beurre blanc sauce)
For more information, visit www.whataburger.com
Johnny Rockets
Calories
Fat Grams
The Streamliner (Boca Burger)
Grilled Chicken Sandwich (no mayo)
420
440
11
10
Market Buffet
University Dining strives to encourage the OSU community to make smart, nutritious
decisions when choosing what foods to eat. The following lists provides healthier
options around campus. Also included are vegetarian and gluten free option.
For additional information, call Nutrition Services at dining.okstate.edu or call 744.4424
Baja Fresh
Baja Taco with Corn Tortilla
Shrimp
Grilled Chicken
Carnitas
Steak
Baja Ensalada (w/o tortilla strips)
Shrimp
Grilled Chicken
Calories
200
210
220
230
Fat Grams
5
5
7
8
230
310
6
7
Newton’s
Physics
Turkey bacon, onion, tomatoes, spinach and fat free garlic mayo in a wheat tortilla
Einstein Salad
Spring mix with roast beef, peppers, oinions, with honey barbecue dressing
Oreganos
Spaghetti Primavera
Fresh tomato, broccoli, peas, carrots, bell peppers, mushrooms, EVOO, spaghetti
Chicken Oreganato
Chicken, fresh tomato, mushroom, onion, EVOO, fettuccini pasta
Salad Bar
Passport
Café Libro
Veggie Sandwich on Whole Grain Wheat
Turkey and Swiss on Wheat Bread
Granola and Blueberry Yogurt Parfait
Yogurt Granola Parfait
One percent Cottage Cheese
Fresh Mixed Fruit
Thai Beef Salad
Orchard Salad:
Spinach, peaches, carrots, low-fat yogurt, pineapple, pecans, raisins, orange juice
Chick-fil-A
Sandwiches/Wraps
Chargrilled Chicken Sandwich
Chargrilled Chicken Cool Wrap
Salads
Chargrilled Chicken Garden Salad
Chargrilled & Fruit Salad
Side Salad
Fruit Cup
All buffets include the pasta bar and salad bar
Extra Vegetarian Entrée on Wednesdays
Calories
290
410
Fat Grams
4
10
180
230
70
70
6
6
4.5
0
Batch stir fry made daily with fresh produce. Rotating menu includes Indian, Korean, Japanese,
Taiwaneses, Thai and Vietnamese. Sushi made daily.
Red Earth Kitchen
Rotating menu that includes local, organic produce and a build your own farmers’ market salad.
Look for items like carved turkey breast, roasted chicken, sautéed vegetables, roasted potatoes
and soups made from scratch.
Retro Burger
Grilled Chicken Sandwich
Hippie Garden Retro Burger
Salad Bar
Roots
Veggie Club
Flavored Hummus, carrots, peppers, red onions and bean sprouts
Almost Cobb Salad
Romaine lettuce with chopped vegetables and chicken
Service Station
Hard Wok Grill
Beef or Chicken Stir Fry with Brown Rice
Tofu Stir Fry with Brown Rice
Shrimp Stir Fry with Brown Rice
Vegetable Stir Fry with Brown Rice
Jamba Juice
Calories
Fat Grams
Orange Carrot Karma
Berry UpBEET
Mango Mantra
Strawberry Nirvana
170
230
160
150
0
0
0
0
Dinner
Gourmet Garden Burger
Chrysler Salmon Fillet
Grilled Shrimp
Firestone Chicken Pasta
Sliced grilled chicken, button mushrooms, fresh basil, rosemary and spinach,
all sautéed in garlic olive oil and tossed with fresh Roma tomatoes
Roadside Selections
Fresh Broccoli
Baked Potato
Seasonal Fruit Cup
Stout Coffee and Café
Country Barbeque Co.
Flat Veggie Sandwich
Herb flat bread with mozzarella, oven roasted, tomatoes, red oinons and pizza sauce
Veggie Sandwich
Focaccia roll with red and a green peppers, sprouts, cucumbers, lettuce, tomatoes, red
onions, provolone and balsamic vinaigrette
Veggie Lover’s Dream Salad
Shredded carrots, cucumbers, bean sprouts, tomato wedges, mixed green beans and
balsamic vinaigrette dressing
The Pioneer
Mixed greens, cattle drive beans, cheddar cheese, tomatoes, shredded carrots,
barbecue ranch, whole wheat wrap
Which Wich
Nine Sandwiches under 400 calories
Turkey
Chicken
French Dip
Roast Beef
Black Bean Patty
The Hula
Buffalo Chicken
Ham
Chicken Cordon Bleu
*You can “skinny” your Wich. Just by having the middle of the bun scooped out you save about
50calories! Write it in under your bread choice. Turn any Wich into a Which Wich bowl (any Wich
on a bed of shredded lettuce).
Newton’s
Electron Wrap
Whole wheat tortilla with tomatoes, lettuce, black beans and feta cheese
Simple
Newton’s specialty house salad
Light
Spinach, mandarin oranges, craisins, walnuts, onions with raspberry vinaigrette
The Wave Salad
Spinach with strawberries, mandarin oranges, almonds and raspberry vinaigrette
Oregano’s Italian Restaurant
Salad Bar
Veggie Pizza
Veggie Calzone
Six-Cheese Pasta Bake
Spaghetti Primavera
Bruschetta
Red Earth Kitchen
All UDS operations offer vegetarian and meatless choices. Listed below is a sampling
of the options. The vegetarian options do not contain meat products, but may contain
dairy and egg product.
Rotating menu that includes locally grown vegetables, homemade soups and a build your own
farmer’s market salad
Roots
All You Care to Eat Dining at Adams Market
Veggie Extreme
Sliced tomatoes, peppers, bean sprouts, cucumbers and flavored cream cheese
Veggie Club
Flavored hummus, carrots, peppers, red onion and bean sprouts
Peanut Butter and Jelly
European Salad
Spinach, roasted red peppers, feta cheese and black beans
Garden Deluxe Salad
Spring mix, zucchini, tomatoes, onions, feta cheese and balsamic vinegar
Veggie and Dip/ Fresh Fruit
The buffet includes a daily rotating vegetarian entrée option along with at least two vegetables,
starch and full salad bar with fruit
Service Station Restaurant
Baja Fresh
Burrito Ultimo
Grilled veggies, salsa baja, jack and cheddar cheese, rice and sour cream
Build Your Own Burrito
Grilled veggies, melted jack cheese, rice and choice of beans
Bread & Beyond Deli
Veggie Sandwich
Cucumber, red onion, green bell pepper, tomato, lettuce, raspberry vinaigrette
Mediterranean Hummus
Spinach & Roasted Red Bell Pepper
Fresh spinach, fire roasted red bell pepper with mozzarella and Italian seasoning on
Panini bread
Tomato Mozzarella Panini
Tomato, mozzarella and basil with balsamic mayo on a ciabatta
Portobello Mushroom Burger
Grilled Portobello mushroom, zucchini and yellow squash arranged on a toasted with a
side of seasoned cream cheese.
Gourmet Garden Burger
Stout Coffee and Café
The Cheesy
Cheddar and mozzarella cheeses with roasted tomato and garlic cream cheese on a
plain bagel
Veggie Sandwich
Focaccia roll with red peppers, sporuts, cucumbers, lettuce, tomatoes, red onions,
provolone and balsamic vinaigrette
Flat Veggie
Herb flat bread with mozzarella, oven roasted tomatoes, spinach, red onions and pizza
sauce
Grilled PB&J
Waldorf salad with a Twist
Thinly sliced apple served on a bed of spring mix topped with celery, walnuts and
Chantilly Dressing
Veggie Lover’s Dream
Shredded carrots, cucumbers, bean sprouts, tomato wedges, mixed green beans and
balsamic vinaigrette dressing
Chef Salad
Lettuce, tomatoes, mixed cheese and choice of dressing
House Salad
Lettuce, tomatoes, mixed cheese and choice of dressing
Chick-fil-A
Entrée
Caprese Sandwich
Tomato & avocado sandwich
Elvis Wich
Peanut butter, honey and banana
Hummus Sandwich
Black Bean Patty Sandwich
Chargrilled Chicken Filet (no bun)
Chargrilled Chicken Garden Salad
Chargrilled Chicken and Fruit Salad
Dipping Sauces and Dressings
Buttermilk Ranch Dressing
Thousand Island Dressing
Light Italian Dressing
Fat Free Dijon Honey Mustard Dressing
Caesar Dressing
Reduced Fat Raspberry Vinaigrette
Reduced Fat Berry Balsamic Vinaigrette
Chick-fil-A Sauce
Condiments
Ketchup
Mustard
Mayonnaise
Sides
Fruit cup
Cole Slaw
Waffle Fries
The Wok at Adams Market
Country Barbeque Co.
Which Wich
Mongolian flat top grill area where students can choose all the vegetable ingredients and sauces
including tofu to make a full meal entrée or side.
University Dining Services works with students individually regarding special dietary
needs. To learn more about available dining options on campus, please schedule a
consultation with the Nutrition Coordinator at 744.4424. Listed below is a sampling of
the gluten free options UDS has to offer. Please notify staff when ordering a gluten free
dish.
Barbecue Sauce
Honey Mustard Sauce
Honey Roasted BBQ
Polynesian Sauce
Buttermilk Ranch Sauce
Chick-fil-A Buffalo
Spicy Dressing
Blue Cheese Dressing
Meats
Brisket
Pulled Chicken
Pulled Pork
Pork Loin
Side Saddles
Coleslaw
Small Salad
Cattle Drive Beans
Corn
Salads and Such
Smokey Gun Potato
Chuck Wagon Salad (ask for gluten free dressing)
Bonfire Salad (ask for gluten free dressing)
Branding Iron Salad
Hard Wok Grill
Create a stir fry dish with any of these ingredients (Please notify dining staff when ordering a
gluten free dish)
Any Fresh vegetables
Tofu
Beef
White Rice
Brown Rice
Baja Fresh
Grilled fish,shrimp or carnitas tacos with corn tortillas
Baja Ensalalda with grilled fish or shrimp
All salad dressings
Jamba Juice
All smoothies and boosts are gluten free
Little Bakery
Salads (ask for gluten free dressing)
Veggie Salad
Caesar
House
Extras
From the Grill (ask for a gluten free bun)
10 oz Ribeye Steak
6 oz Ribeye Steak
Harley Burger (no pickle)
Genuine Ford Burger (no pickle)
Route 66 Burger (no pickle)
Super Chevy Burger (no pickle)
Big Block Burger (no pickle or bun)
Portobello Mushroom Burger
Specials
Power Premium Chicken
Grilled Pork Chop Dinner
Seafood
Chrysler Salmon Filet
Shrimp and Salmon
Grilled Shrimp
Sandwiches
Dixie Chickens (no hoagie)
Roadside Selections
Red Skin Mashed Potatoes
Sauteed Mushrooms
Fresh Broccoli
Baked Potato
Green Beans
Corn
Rice
Desserts
Seasonal Fresh Fruit Cup
Fruit cups
Veggies
Various Side Salads
Boiled Eggs
Yogurt
Breakfast
Bacon
Smoothies
Market Buffet
The menu is posted one month in advance. It is possible to cook to order certain items that are
gluten free, so speak with a manager if you would like more information about these items.
Newton’s
Salads (w/o dressings)
The wave
Caesar
Simple
Einstein
Extras
Fruit Cup
Veggie Cup
Side Salad
Retro Burger
Salad Bar: It has various items (ask for gluten free dressing)
Homemade soups: Many are gluten free
All of our 1/4lb hamburgers (with the exception of # 1) ask for gluten free bun
Fries: gluten free and fried separately (have to call ahead or wait about 30 minutes)
Grilled Chicken
Twenty Something
Amy’s Natural Frozen Foods
Fruit Cup
Veggie Cup
Various Side Salads
Bare Fruit
Pure Bar
Pop Chips
Roots
Salads
European
Almost Cobb
Garden Deluxe
Garden
Which Wich
Extras
Fruit Cup
Veggie Cup
Bare Fruit
Various Side Salads
Try a Which Bowl made with any of these ingredients:
Oven Roasted Chicken Breast
Ham
Cheddar Cheese
Mozzarella Cheese
Provolone Cheese
Swiss Cheese
All vegetables (except pickles and black bean vegetable patty)
Balsamic Vinaigrette Dressing
Pure Bar
Pop Chips
Kettle Natural Chips
Service Station
Appetizers
Chips (corn chips fried separately)
Queso
Salsa
Salads
Grilled Chicken Salad (remove tortilla strips)
Chicken Caesar Salad (remove croutons)
Red Crown (remove croutons)
Dressings
Gluten Free Ranch Dressing
Gluten Free Balsamic Vinaigrette
Health Tips:





In place of chips or fries, request salads, steamed vegetable or fruit for sides.
Request salad dressing on the side.
Drink water in place of soft drinks.
Choose grilled, baked, and broiled entrees.
Portions tend to be large; ask for a to go box and take leftovers home for another meal.
Qualifiers
Fruit:
 All fresh fruit
 Fruits canned in light syrup
 Frozen Fruit
 Dried Fruit
 100% fruit juices
Vegetables:
 All fresh vegetables
 All canned vegetables
 All frozen vegetables
 Labeled 100% vegetable juices (V8 juices)
Calcium-Rich Foods:
 All skim, 1% and 2% milk
 Low fat yogurt (look for “reduced” or “light”
on labels)
 Low fat cheese (look for “reduced” or
“light” on labels)
Grains:
 Breads/rice/noodles (only 100% whole
wheat)
 Cereals (less than 6g of sugar or more
than 4g of fiber)
Protein:
 Lean meats and poultry that are baked,
broiled and grilled
 Fish
 Bean, Peas, nuts, tofu
Disqualifiers
Fruit:
 Fruits canned in heavy syrup
 Dried fruits with added sugar
 Fruit juices that are not labeled “100%
juice”
Vegetables:
 Fried vegetables (French fries)
 Vegetables mixed in a high fat source
(butter)
 Vegetable juices that are not labeled
“100% juice”
Calcium-Rich Foods:
 Whole Milk
 Regular yogurt
 Regular/high fat cheese
Grains:
 Bread/rice/noodles (enriched flour)
 Cereals (more than 6g of sugar or less
than 4g of fiber)
Protein:
 High fat cuts of meat
 Meats and poultry that are fried
 Protein high in saturated fats
Non Choose Orange Items:
 Artificially flavored drinks
 Sports drinks: Gatorade, red bull, etc.
 Soft Drinks
Sodium: 150 mg of salt “Sodium” per serving
 Coffee, Tea
of packaged snacks such as pretzels, nuts,
 Candy, gum, chips, cookies (desserts)
crackers, popcorn and meat jerky
 Sugar based drinks and smoothies
Entrees, Side Dishes & Meal Bars:
 Have equal or less than 30% calories from
fat i.e.: (calories from fat ÷ total calories) x
100% = % calories from fat
 Meal bars that have 10g of sugar or less
than 4g of fiber or more
For more information, please visit chooseorange.okstate.edu
Like us:
Facebook.com/okstatewellness
Follow us:
Twitter.com/osuwell
405-744-WELL (9355) I wellness@okstate.edu I wellness.okstate.edu