Strategies to
help you
eat healthy in the
Dining Courts
Strategies for Healthier Eating in the Dining Halls
Make your plate:
• ½ fruit and veg
• ¼ grain
• ¼ lean protein
• Dairy with each
meal
1) Take a lap, see what’s
available in all the stations.
2) Customize your meal utilizing
different stations; adopt a
build-your-own approach
pulling protein, vegetable,
condiments, etc, from various
stations.
3) Use a small plate, fill half with
fruits and veggies first, then
fill in with grain and lean
protein. Limit second plates.
4) When pressed for time, know
your options and plan ahead.
Use the Purdue Menus app.
Tip: Check out ChooseMyPlate.gov for more information on serving sizes, tips,
and strategies for healthy eating!
Fruits and Vegetables: ½ your plate
• 1-1/2 to 2 cups fruit per day
• 2-3 cups vegetable per day
Examples of 1 serving of fruit:
• 1 cup berries
• 1 medium apple or pear
• 1 cup canned fruit in fruit juice
• 1 cup 100% fruit juice
• ¼ cup dried fruit
Examples of 1 serving of vegetable:
• 1 cup broccoli
• 1 cup carrots
• 1 cup vegetable juice
• 2 cups leafy greens
Tips:
• Check the dessert station for a whole fruit option.
• Take 1 piece of fruit to go when you leave the dining court.
Grains: ¼ your plate
• 5-8 oz per day
• Make half your servings whole grain
Examples of a serving:
• 1-6” corn or flour tortilla
• 1 slice whole wheat bread
• ½ cup rice, pasta, oatmeal
• 1 cup ready-to-eat cereal
• 5 whole grain crackers
Whole grains in the dining hall:
• Chopped whole grains on
salad bar
• Whole wheat rolls & buns
• Whole grain cereals & pasta
• Quinoa
• Oatmeal and granola
Gluten allergy?
We have safe, tasty options! Contact your dining staff to discuss.
Protein: ¼ your plate
• 5 to 6-1/2 oz per day
• Choose lean proteins
Tip: Utilize seasonings and vinegars to add
interest to your dishes.
1 oz protein =
• 1 oz cooked lean
meat, poultry, or
fish
• ¼ cup cooked dry
beans
• 1 large egg
• 1 Tbsp nut butter
• ½ oz nuts
• ¼ cup tofu
Tips:
• Look for grilled,
baked, broiled, or
roasted meats.
• Consider vegetarian
options like veggie
burgers, beans, nuts
& nut butters, eggs,
tofu, and nutritional
yeast.
Dairy: 1 serving per meal
• 3 cups dairy per day
• Switch to low-fat (1%) or
fat free
• Serving should be of
calcium and can be plant
based (ie, dairy free)
Remember:
You build bone density through your
late 20s– getting calcium is critical!
Examples of a serving:
• 1 cup low-fat yogurt
• 1-1/2 oz low fat
cheese
• 1 cup low fat or fat
free milk
• 1 cup calcium
fortified beverage
Plant source of calcium:
• Nuts: almonds, hazelnuts,
and pistachios
• Fortified orange juice
• Beans (soy, white, kidney,
black)
• Dark leafy greens: spinach,
kale, and broccoli
• Oranges & kiwi; dried figs,
apricots & dates.
Students with Allergies
• Contact the staff in your dining hall for
help or email us at
allergicboiler@purdue.edu
Big 8 Allergens
• Dairy
• Eggs
• Wheat
• Soy
• Fish
• Shellfish
• Peanuts
• Tree nuts
Options:
• Ask for dishes that don’t
come off the line; there is less
risk for cross contamination
• Make-your-own pasta and
stir-fry are equipped with
special pans for students with
allergies
• Earhart and Wiley have a No
Wheat-No Meat station; look
for similar options in other
dining halls
• The Purdue Menu app has an
allergen filter for meal
planning and selection