CHARTWELLS DINING

SERVICE

Marywood University

Chartwells Dining Services

Balanced U is one of Compass Group's newest

programs. It focuses on providing a variety of

healthy food, as well as educating students to

moderate and balance their meals.

BA LA N C ED U Brain Boosters

Grains: any whole grain including whole wheat pasta, whole wheat bread, brown rice, bulgur, buckwheat, quinoa, popcorn or oatmeal

Fruits: dark and brightly colored fresh or dried fruit like cranberries, cherries, berries of all kinds (even frozen), plums, oranges, kiwi, grapes & avocados

Vegetables: dark leafy greens like spinach, kale and collards, sweet potatoes, Brussels sprouts, peppers, beets, romaine & arugula

Proteins: fatty fish like tuna, salmon, sardines, trout, herring, mackerel; lentils, eggs, lean beef, low fat yogurt, cheese and milk; lean chicken and pork

Other: walnuts, sunflower seeds, flax, canola and olive oil, green tea and water

BA LA N C ED U Energy & POWER

Energy & Power Foods Grains:

any whole grain including whole wheat pasta, whole wheat bread, brown rice, bulgur, buckwheat, quinoa, popcorn or oatmeal

Fruits: cherries, grapefruit, plums, peaches, strawberries, apples, pears, blueberries, oranges, bananas

Vegetables: sweet potatoes, corn, soybeans, kidney beans, lima beans, green beans, leafy greens, broccoli, cauliflower, spinach, yams, winter squash

Proteins: lentils, split peas, chickpeas, pinto beans, chicken, salmon, milk (low fat or fat free), yogurt, soy milk

BA LA N C ED U Energy & POWER

Foods you should eat more of:

Green tea & water: green tea contains a powerful antioxidant that some research shows may temporarily increase metabolism. Water helps us eat less at meals when we drink a glass before eating

Dark leafy greens, broccoli and low fat dairy: studies are indicating that adding calcium to your diet can help increase your metabolism. However, if you already get enough calcium the effect doesn’t work. It’s best to get your calcium from real foods, not supplements.

Protein: lean protein uses about 25% more calories to break down than carbs. Meals that contain a good portion of lean protein can provide a short term metabolism boost.

fiber: while fiber itself doesn’t increase metabolism, it does help you feel fuller with significantly fewer calories.

Metabolism Boosters

Fruits: any fresh whole fruit including apples, bananas, citrus like oranges, grapefruits and tangerines, berries-don’t include any sweetened canned fruit or dried fruit unless it does not have added sugar

Vegetables: hot peppers including jalapenos, cayenne and chili peppers; olives and olive oil; tomatoes, broccoli and dark leafy greens

Proteins: beans and legumes of all kinds-lentils, soybeans, navy beans, peanuts, black beans; eggs, fish, poultry, lean beef, low fat dairy products like milk and yogurt, fatty fish, nuts

Other: water, green tea, flax

Stress Free Eating

whole grains: whole grains are digested more slowly and help increase serotonin- a feel good hormone that makes you happy.

beans & legumes: beans and legumes provide B-Vitamins which have a calming effect on your body.

fruits & vegetables: dark orange, yellow, red and green fruits and veggies provide loads of Vitamins A & C which enhance your mood.

dairy products: the calcium found in milk and other low fat dairy products can help relieve tension, reduce muscle spasms and ease anxiety and mood swings related to PMS

fish: fatty fish provide ample omega-3 fatty acids which are not only good for your heart and brain, but also help support a good mood..

what to avoid: forget the fast food, pastries, cookies, candies and other such foods. They just zap your energy and leave you feeling empty.

Stress Free Eating

powerful C Research links Vitamin C to reduced stress levels. The next time you feel stressed out, eat an orange. Vitamin C helps reduce stress by helping return blood pressure and cortisol levels to normal. The boost to your immune system is a bonus as well. Other High C foods include green and red peppers, berries, tomatoes and assorted citrus fruits.

holiday foods Two typical holiday foods also have a strong stress busting connection-turkey and sweet potatoes. Turkey provides the amino acid tryptophan which is notorious for helping you chill out so much you need a nap. It has a documented calming effect. Sweet potatoes are packed with beta carotene and are loaded with fiber-this means they not only support your body with important vitamins but they also curb the desire for other less healthy carbs when you are stressed.

Bonus: vegetables also contain tryptophan and it is more easily absorbed from veggie sources. Don’t forget to rest & exercise! Foods will only get you half way there

Stress Free Eating

go nuts As long as they aren’t packaged in candy, nuts are a great stress busting addition to your diet and are in season right now.

get some folate & magnesium Known for preventing birth defects, folate is also important to manage stress levels. Find folate in dark leafy greens, sunflower seeds, and supplemented cereals or breads. Spinach & Brazil nuts are great sources of magnesium which is critical to feeling good.

Stress

What Makes Stress Worse?

Caffeine: excess caffeine releases adrenaline and increases overall stress.

Smoking: raises your blood pressure-even small amounts are unsafe alcohol: stimulates adrenaline which increases nervous tension, irritabiliy, and insomnia. It also decreases immune function and reduces the body’s ability to clear toxins.

High fat, sugar and salt diet: a diet high in saturated fat stresses your heart, excess sugar stresses the pancrease to clear the excess from your blood, and salt increases your blood pressure which in turn stresses your heart

On the Menu

Fresh fish choices daily

Cod, Talapia, Salmon

Found on the grill, entrée, ethnic, or pantry stations

It is recommended by the USDA that seafood is consumed

twice a week

Grilling, broiling, roasting, or baking

Use spices and herbs, such as dill, chili powder, paprika,

cumin, lime or lemon juice

Omega 3 fats can help improve nervous system

development

Protein Sources

Lean protein choices such as chicken, pork, beef,

and vegetarian protein options.

Choose lean or low-fat cuts of meat like round or

sirloin and ground beef that is at least 90% lean.

Trim or drain fat from meat and remove poultry

skin.

Located on the ethnic, entrée, and grill line

salad bar

to invi gorate your day

Includes leaf and romaine lettuce, fresh

vegetables, variety homemade salads, protein

options, fresh fruit, and low fat dressings

Recommended amounts = 2 ½ cups/day

salad bar

Reduce risk for heart disease, including heart attack and stroke.

Protect against certain types of cancers.

Reduce the risk of heart disease, obesity, and type 2 diabetes due to fiber

Lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss due to potassium

Lower calorie intake.

Benefits of Veggies

Naturally low in fat and calories. None have cholesterol

Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.

Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.

Dietary fiber from vegetables helps reduce blood cholesterol levels and may lower risk of heart disease.

Folate (folic acid) helps the body form red blood cells..

Vitamin A keeps eyes and skin healthy and helps to protect against infections.

Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy..

Benefits of Veggies

Located behind MyPantry area

Contains 2 types of low fat yogurt daily,

fresh fruit and cottage cheese

Variety of toppings such as homemade

granola, sliced almonds, toasted

coconut, dried cranberries

Yogurt Bar

Yogurt Bar

Health Benefits of Dairy

Dairy Products

Intake of dairy products is linked to improved bone health, and may reduce the risk of osteoporosis.

The intake of dairy products is especially important to bone health during childhood and adolescence, when bone mass is being built.

Intake of dairy products is also associated with a reduced risk of cardiovascular disease and type 2 diabetes, and with lower blood pressure in adults.

Nutrients in Yogurt

Yogurt Parfait Calcium is used for building bones and teeth and in

maintaining bone mass. Dairy products are the primary source of calcium in American diets. Diets that provide 3 cups or the equivalent of dairy products per day can improve bone mass.

Diets rich in potassium may help to maintain healthy blood pressure. Dairy products, especially yogurt, fluid milk, and soymilk (soy beverage), provide potassium.

Vitamin D functions in the body to maintain proper levels of calcium and phosphorous, thereby helping to build and maintain bones. Milk and soymilk (soy beverage) that are fortified with vitamin D are good sources of this nutrient. Other sources include vitamin D-fortified yogurt and vitamin D-fortified ready-to-eat breakfast cereals.

Milk products that are consumed in their low-fat or fat-free forms provide little or no solid fat

Made To Order Deli

Consuming whole grains as part of a healthy diet may reduce the risk of heart disease.

Consuming foods containing fiber, such as whole grains, as part of a healthy diet, may reduce constipation.

Helps with weight management.

Fresh selection of luncheon meats and

cheeses sliced daily

Homemade chicken salad, tuna salad,

and egg salad made daily

Choice of fresh kaiser rolls, whole

wheat bread, and variety of wraps

Whole Grains

sources of many nutrients, including dietary fiber, several B vitamins (thiamin,

riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium).

help reduce blood cholesterol levels and may lower risk of heart disease, obesity, and type 2 diabetes. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis.

Fiber-containing foods such as whole grains help provide a feeling of fullness with fewer calories.

The B vitamins thiamin, riboflavin, and niacin play a key role in metabolism – they help the body release energy from protein, fat, and carbohydrates. B vitamins are also essential for a healthy nervous system. Many refined grains are enriched with these B vitamins.

Folate (folic acid), another B vitamin, helps the body form red blood cells.

Iron is used to carry oxygen in the blood. Whole grains are sources of magnesium and selenium.

Fresh Whole Fruit

Made To Order Deli

Choose turkey, roast beef, canned tuna or salmon,

or peanut butter for sandwiches.

Many deli meats, such as regular bologna or

salami, are high in fat and sodium—make them

occasional treats only.

Benefits of Fresh Fruit

Most fruits are naturally low in fat, sodium, and calories. None have cholesterol.

Fruits are sources of many essential nutrients that are under consumed, including potassium, dietary fiber, vitamin C, and folate (folic acid).

Diets rich in potassium may help to maintain healthy blood pressure. Fruit sources of potassium include bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice.

Dietary fiber from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis.

Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy.

Folate (folic acid) helps the body form red blood cells.

Outtakes Cooler

Fresh Fruit Cups

Fresh cut up Veggies

Yogurt Parfaits

Fresh Salads

Special Diet Needs

Chartwells is committed to providing specific diets

to meet various needs of our customers.

Students and staff members are encouraged to let

the Chartwells staff of any dietary requirements or

restrictions you may have.

Special Diet Needs

Chartwells uses an icon

based system to

identify better options,

vegetarian options,

vegan options, and

gluten free food

choices.

Stickered icons are

displayed next to the

appreciate food items.

Food Items Icons

Homemade Desserts

Cheesecake, fruit pies, cookies, cookie and

brownie bars

Moderation is the Key

Feel free to always stop by with an concerns you may have.

Also, if you see something that is not offered, just ask!!

Questions/Concerns??