Did you know that Mason Dining has a full time Registered Dietitian on staff?

Marry Brown can work with you for any nutrition needs

Please contact her with any questions at 703-993-3283 or Mary.Brown@sodexo.com!

Mary’s 10 Tips for Healthy Eating

  1. Count those beverages . Sodas, sweetened drinks, alcohol, coffee drinks, and even fruit juice can quickly add calories. Water is a good option to keep you hydrated and it is calorie free!
  2. Eat breakfast daily . Breakfast provides you with the energy and nutrients that lead to increased concentration in the classroom and often prevents you from overeating later.
  3. Try replacing some of the meat and poultry in your diet . Use other proteins such as nuts, seeds, beans, hummus, peas , tofu and fish.
  4. Add color to your meal. Fill half your plate with fruits and vegetables, the other half with a protein source and a starch.
  5. Choose more whole grains. Whole grain cereals, whole grain breads, brown rice, whole wheat pasta and oatmeal. Reduce the amount of sugary cereals.
  6. Rethink desserts . Select fruit, yogurt and pudding more often. Having a guideline like allowing one treat each day may be helpful with keeping your diet healthy without being too rigid.
  7. Balance your calories . If you have a higher calorie entrée, pair it with a salad or fruit to keep from ingesting excessive calories.
  8. Try new foods. Variety helps you meet all your nutrition needs. If you eat the same foods every day you may be missing out on a few essential nutrients.
  9. Reduce “fast foods”. The cost is less and it tastes good, but a little planning where you eat on campus will give you variety and lead to a healthier you.
  10. Stock-up on healthy snacks such as yogurt, granola, hummus, popcorn, cheese and crackers, whole grain cereal, oatmeal, homemade trail mix and fruit.