Healthy Eating On Campus
Housing, Dining, and Guest Services is dedicated to providing our students, faculty and guests with a variety of healthy options.
We know how important food and nutrition is to over all well-being and we want to assist you in selecting a healthy well balanced
diet! Nutrition information is displayed at Miami University's multiple dining locations. Nutrition fact cards are supplied for each
item served with nutritional information as well as tools to help you select low carbohydrate, low calorie, low fat, and vegan food
items. Miami Dining Services is your partner in providing the balanced diet you need to sustain health. Our dedication to the health
of our students was the impetus for the creation of our new nutrition fact card. Miami's nutrition fact card is quick and easy to
read allowing our customers to make nutritionally sound choices to fit their diet. The nutrition fact card uses symbols and bar
graphs to depict the nutritional composition of a food item. A bar graph shows customers what percent of their daily needs have
been met by a food item. The nutrition fact card is based on a 2,000 calorie diet, carbohydrate calories representing 55%,
protein calories representing 20% and fat representing 25%. Recommendations, concerning calories, carbohydrate, protein and fat intake,
are based on the Department of Health and Human Services (HHS) and the Department of Agriculture (USDA) Dietary Guidelines for Americans.
How do I use the nutrition fact card?
The Serving Size:
Begin by reviewing the serving size on the nutrition fact card, which can be found
at the top of the card before the name of the food being served. Serving sizes are
standardized to make it easier to compare similar foods; they are provided in familiar
units, such as cups or pieces.
Calories provide a measure of how much energy you get from a serving of the food.
The calorie section of the label can help you manage your weight (i.e., gain, lose or
maintain.) Remember: the number of servings you consume determines the number
of calories you actually eat.
The % Daily Values (%DVs) is based on the Daily Value recommendations for key
nutrients but only for a 2,000 calorie daily diet. While you may not know
how many calories you consume in a day, you can still use the %DV as a frame
of reference whether you consume more or less than 2,000 calories.
The %DV can be used to gauge if a food is low or high in energy or a nutrient, and it
can be used to adjust food selections throughout the day to meet your nutritional needs.
For example, at breakfast a particular food item has 400 calories (20% of your %DV for
calories), another food item has 100 calories (5% of your %DV) you have only
consumed 25% your %DV for your calories. You have 75% of your calories remaining
for the day. You can use this knowledge to decide what items you are going to have for
the rest of the day not to exceed 100% of your %DV. If you consume a food item at
breakfast that is 50% of your %DV for calories, then adjust your calorie intake
for the rest of the day by selecting low calorie options to not exceed 100%.
The following symbols are also used on the nutrition fact card:
Miami dining services believes that we should provide our customers with tools to manage their health through proper nutrition. This belief is why we provide nutritional analysis for most of our homemade recipes, along with ingredient list for most of our foods, and our nutrition fact card.
We know that food choices are made for many different reasons. For customers choosing to adhere to a low calorie, low carbohydrate, or low fat diet, Miami's Own is here to guide you in your selection.
40 calories or fewer per serving
3 grams or less fat per serving
7 grams or less carbohydrate per serving*
3 grams or less fat, 1 gram or less saturated fat, less than .5 grams trans fat, 480 milligrams or less sodium, 20 milligrams or less cholesterol, and at least 10% or more of the daily value of 1 of 6 nutrients; vitamin A, vitamin C, iron, calcium, protein or dietary fiber per serving.
Heart Healthy Foods
While Miami University is not promoting any particular diet, we want to provide you with the best tools for making your own food choices.
*The FDA has not yet defined low carbohydrate
Count on Us for Healthy Choices!
- Half of our salad dressings are low calorie and/or fat-free choices
- We use light mayonnaise on the condiment stations and in recipes
- We use a minimal amount of trans fat free oil for grilling, controlled by using a container which sprays a very fine mist
- We've removed margarine from our recipes for cooked vegetables; add it at your own discretion!
- Our salad bars boast a variety of greens, including romaine, iceberg, spinach, and mixed greens on a daily basis.
- We serve lite cream cheese - 1/3 less fat and cholesterol and 30% fewer calories than regular cream cheese
- We've increased our selection of whole grain and wheat breads, bagels, pizza dough, and pastas
- We serve a wide variety of fresh fruit at every meal, in all locations
- 100% fruit juices and juice blends are available at all of our dining locations
- Turkey burgers with 52% fewer calories and 89% less fat than hamburgers are included in our menu cycle
- Deli-style turkey is available at every lunch and dinner - an option that is 99-100% fat free!
- Numerous healthy choices are available in our campus markets. A few examples include: Both Lean Cuisine and Healthy Choice frozen entrees, fresh fruit, a wide variety of Naked Juice brand products, various fat free and low fat snack options.
- Smoothies made with real fruit are available at three campus locations