Students on a University Housing and Dining meal plan can schedule a free individual nutrition consultation with one of the UHD registered dietitians. Our dietitians are available to provide assistance on a variety of issues, including:
- How to eat healthy while on campus.
- Access to menu, ingredient and nutrition information for on-campus dining venues.
- Dining on campus with special dietary needs, including food allergies and intolerances, celiac disease, dietary preferences (i.e. vegetarian and vegan) and religious or cultural diets (i.e. kosher and halal)
For students not on a UHD meal plan or those who may need additional support, University Health Services offers individual consultations with their registered dietitian for students with nutrition-related concerns or medically diagnosed conditions. To learn more, visit University Health Services or call 512.475.8010 to schedule an appointment.
Eating Healthy on Campus
Eating right in college doesn’t have to be complicated—focus on variety, amount and nutrition.
- Eat breakfast.
- Eating breakfast wakes up your metabolism and provides the fuel needed to start your day.
- Aim to eat breakfast within two hours of waking up.
- Include protein, fiber-rich carbohydrates and heart-healthy fats in your breakfast choices.
- Be prepared.
- Keep healthy pre-portioned snacks on hand to avoid making poor food choices when hunger strikes.
- If you’re in a pinch, look for healthy snacks with the Lite Bites logo in campus vending machines or in UHD campus markets.
- Eat mindfully.
- Honor your hunger to keep your body adequately supplied with energy but avoid eating due to stress or boredom.
- Take your time when eating; it can take 15-20 minutes for fullness signals to reach the brain.
- The Mindful Eating Program offered by University Health Services can help you become an Intuitive Eater!
- Know what you’re eating.
- UHD dining venues provide menu information online, including full ingredient listings, identification of food allergens and nutrition facts.
- Review menus before going to the dining hall so you can be ready to make healthy, balanced choices when you get there.
- Build a healthy plate.
- Make half of your plate fruits and vegetables, add lean proteins, include whole grains and choose low-fat dairy.
- One size does not fit all. Your nutrient needs and recommended intake from each food group will vary based on your age, height, weight, sex and physical activity level.
- Everything you eat and drink matters—portion size is key.
- Start small.
- Begin with one plate of food in the dining hall. You can always go back for seconds if you’re still hungry.
- Stop eating when you feel satisfied, not when your plate is clean or when you feel stuffed.
- To avoid waste, don’t take more food than you need.
- Stay well-hydrated.
- Thirst can often be masked as feelings of hunger. So the next time you’re feeling hungry, drink a glass of water before you reach for a snack.
- Aim to drink at least 64 fluid ounces of water per day.
- Avoid sugary drinks and instead make most of your beverage choices water, which aids in digestion, nutrient transport and metabolism.
For more information on how to eat healthy while on campus, contact UHD Nutrition and Wellness at email@example.com.
Need help making healthy choices in the dining venues? Look for our Lite Bites logo on the online menu and digital menu boards. Lite Bites are part of an initiative to make better-for-you options easily identifiable at The University of Texas at Austin.
All Lite Bites healthy dining offerings meet specific nutrition criteria based on the 2015-2020 Dietary Guidelines for Americans. To learn more about the 2015-2020 Dietary Guidelines for Americans and the key recommendations for healthy eating patterns, including quantitative recommendations for added sugars, saturated fats and sodium, visit: https://health.gov/dietaryguidelines.
You can also find the Lite Bites logo on better-for-you snack choices in all UHD retail dining locations including Jester City Market and Kin’s Market, as well as on vending machines across campus. All Lite Bites items meet national and local nutrition criteria for healthy snack options:
- Not more than 250 calories per individual package for snack items.
- Not more than 35% of calories from fat
- With the exception of nuts and seeds, nut butters, eggs, non-fried vegetables and cheese packaged for individual sale.
- Snack mixes must meet the 35% rule.
- Not more than 35% of calories from fat
- Saturated Fat:
- Not more than 10% of calories from saturated fat (excluding eggs and cheese packaged for individual sale).
- Not more than 35% total weight from sugar and caloric sweeteners, with the exception of fruits and vegetables that have not been processed with added sweeteners.
- Items shall not contain more than 360 mg of sodium per serving.
You can reference the Wellness Network’s Healthy Vending Map to locate snack vending machines on campus that contain better-for-you choices.