DG TipSheet No. 26

April 2013 Center for Nutrition Policy and Promotion 

USDA is an equal opportunity provider and employer.

 

United States

Department of 

Agriculture

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be choosy in 

the dining hall

10 tips for healthy eating in the dining hall

Dining halls are full of healthy food options. You just need to know which foods to put on your tray. Use these 

tips to plan your food choices and know which options are best for you.

Go to www.ChooseMyPlate.gov

for more information.

10

tips

Nutrition 

Education Series

Fruits Grains

Vegetables Protein

Dairy

know what you’re eating

Many dining halls post menus with nutrition information.

Look at the menus ahead of time, so you can be 

ready to create healthy, balanced meals when you get 

there. Having a plan is the first step in making smarter 

eating decisions! Visit ChooseMyPlate.gov to find information 

and tools like SuperTracker to help you make meal selection 

a breeze.

enjoy your food, but eat less

Everybody loves the all-you-can-eat dining hall! To 

resist the urge of eating too much, take smaller 

portions and use a smaller plate. Remember you can always 

go back if you are still hungry. 

make half your grains whole grains!

Whether you’re at the sandwich 

 station or pouring yourself a bowl 

of cereal in the morning, make the 

switch to whole grains like 100% wholegrain bread and oatmeal.

re-think your drink

Americans drink about 400 calories every day. 

Consider how often you drink sugary beverages 

such as sodas, cappuccinos, energy drinks, fruit beverages, 

sweetened teas, and sports drinks. Drinking water instead 

of sugary beverages can help you manage your calories. 

make half your plate fruits and veggies

Fruits and veggies can make your meals more 

nutritious, colorful, and flavorful. Add to pastas, 

eggs, pizza, sandwiches, and soups. 

Try spinach in a wrap or add pineapple 

to your pizza. 

make it your own!

 Don’t feel like you have to choose pre-made plates. 

Design your own meal! Fresh veggies from the salad bar 

can be thrown into your omelet for brunch, or grab some tofu on 

your way to the pasta station for lean protein.

 slow down on the sauces

Sauces, gravies, and dressings tend to be high in fat and 

 sodium. Watch out for foods prepared with a lot of oil, 

butter, or topped with heavy condiments, such as mayonnaise. 

You don’t have to do away with sauces and condiments all 

together; just ask for less or put them on the side. Reducing 

extras will help you manage your weight.

be on your guard at the salad bar

 Most veggies get the green light but 

limit foods high in fat and sodium such 

as olives, bacon bits, fried noodles, croutons, 

and pasta or potato salads that are made with 

mayo and oil. Stick to fat-free or low-fat 

dressings on the side. 

 make dessert special

Save dessert for a Friday night treat or on special 

 occasions. When you can’t resist, opt for something 

healthy, such as a fruit and yogurt parfait. 

don’t linger

Dining halls should be just that, where you eat. 

Although it’s great to chat with friends while you 

eat, avoid staying for long periods of time to reduce your 

temptation to keep eating.