A Healthier U

A Healthier

U

A COMPLETE GUIDE TO EATING ON CAMPUS WITH FOOD ALLERGIES, SPECIFIC DIETARY RESTRICTIONS, SPECIAL DIETS + PLANT-BASED LIFESTYLES

dineoncampus.com/babson |

@DiningatBabson

Table of Contents Balanced U

01

Get to Know the Icons in the Dining Hall

02 03 04 06

Avoiding Gluten

How to Navigate the Dining Hall

Get Vegucated

Eating Vegan and Vegetarian in Resident Dining

Get Vegucated: Retail Edition

Eating Vegan and Vegetarian in Retail Dining

Meet Alison

Babson Dining’s very own Registered Dietitian

Balanced U

Get to Know the Icons in our Dining Locations

These foods are limited in calories, fat, saturated fat, cholesterol and sodium. Eating these food choices more often will help you feel energetic and healthy.

Foods that do not include gluten containing ingredients. We limit the exposure of cross-contact but cannot guarantee they are gluten - free

Foods that do not contain any animal-derived products at all including honey, dairy or eggs. A variety of vegan options are offered throughout campus.

Foods that do not contain animal products except dairy, eggs, and honey. We celebrate the environmental and wellness benefits of a vegetarian diet by offering multiple options in each venue.

EAT WELL

Eating healthy, balanced meals will help you study and keep you feeling your best. Balanced U is your guide to finding foods that are right for you.

Avoiding Gluten

How to Navigate our Dining Locations

Babson Dining is a member of the FARE College Allergy Program; it supports those students with food allergies and intolerance, celiac disease and other nutritional concerns. Our associates are trained twice annually by our Registered Dietitian on food allergen management. This training includes education on food allergies and celiac disease, limiting cross-contact of allergens, and our protocol for assisting those students with these concerns.

Our FYUL station, located in Trim Dining Hall, offers a variety of functional foods developed around sustainability, wellness, and allergen friendly options. FYUL removes nine major allergens and gluten from all of its dishes. All menu options are prepared by our allergen trained culinary team and served by an associates to help lessen the risk of cross-contact.

EVERYDAY OPTIONS

Pizza Crust Trim Dining Hall offers a gluten-free pizza crust every day upon request via our allergen-friendly Text2Chat number. The gluten-free pizza crust is cooked on a designated pizza pan in the main kitchen.

Snacks and Desserts Trim Dining offers prepackaged gluten-free desserts daily at S.P.A.C.E. . Throughout all of our retail locations, you’ll be able to find a variety of prepackaged cookies, brownies, granola bars, chips and other snacks.

Bread All of our dining locations have various types of gluten-free breads available including buns, hoagies, bagels, and wraps.

S.P.A.C.E. Our S.P.A.C.E. (Special Product Allergen Controlled Eating) is located across from the coffee station. We offer a variety of gluten free breads, bagels, muffins, cookies and brownies, in addition to a variety of plant based beverages and lactose-free dairy products. Also, an Avoiding Gluten waffle station is available.

Pasta Barilla gluten-free pasta is available upon request at Trim Dining daily via our allergen-friendly Text2Chat number. All pasta is cooked in a separate pot on a shared stove-top.

Gluten Friendly Specialty Brands While we try to keep these continuously stocked, please note the following items are subject to availability.

Get Vegucated

Eating Vegan and Vegetarian in Resident Dining

Breakfast Variety of breakfast items like cereals, yogurts and fruits can be found throughout the day.

Look for them during breakfast and at the salad bar during lunch and dinner. We offer a variety of rotating options to fit your needs.

Rooted Rooted is our fully vegan station in the Trim Dining Hall.

Located next to the main entree station. Rooted serves meatless dishes for breakfast, lunch and dinner each day of the week.

Full meals are offered at this station, so it is a one-stop-shop for your main entrée and side!

Carved & Crafted Deli offerings are available at lunch and dinner everyday. We offer a variety of rotating options including sandwiches or wraps loaded with your favorite veggies.

Flame Our grill area offers a variety of vegetarian options such as Black Bean Burgers. We offer a variety of sides each day along with grilled veggies on a rotating basis.

500 DEGREES At least one vegetarian pizza option is available daily at our pizza station so you are able to satisfy your pizza craving whenever you feel the need.

Our salad bar offers a variety of composed and entree salads.

All proteins are served on the side to allow you to pick your favorite salad topped with rotating vegan offerings. Our dressing options are listed below:

Vegan: Olive Oil, Balsamic Vinegar, and Red Wine Vinegar.

Our bakery team creates one to two vegan desserts for lunch and dinner. We also offer a variety of vegan snacks within retail locations.

Vegetarian: Creamy Ranch, Balsamic Vinaigrette, and Italian.

Get Vegucated

Smoothie Lab in Reynolds Campus Center offers a variety of smoothies and acai bowls.

All of our ingredients are vegan.

Crisp is great for vegan and vegetarian eaters looking to grab a salad to go. Choose from a variety of fresh veggies, lettuce, legumes, eggs, cheeses, and fruits. Add quinoa for an extra protein boost.

Grab a Very Veggie or craft your own meatless sandwich at Mondo Subs.

Choose from a variety of vegetable toppings and proteins like cheese or hummus. Mondos offers a variety of sauces to choose from to add spice or flavor to your sandwich.

Tu Taco speaks to delicious Latin American cuisine that is simple, fresh, and made to order.

Choose between tacos, burritos, or rice bowls.

Add sautéed street corn, a variety of veggie and vegan toppings, and salsas.

Be sure to check out our grab-and-go brand, Grab Goodness, for fresh vegan and vegetarian salads, sandwiches, snack packs, and more! Grab Goodness is available at our Markets across campus, as well as limited offering at Crossroads Cafe, Olin Cafe and Centennial Cafe.

Centennial Cafe features We Proudly Serve Starbucks vegan beverages and offers a variety of vegan and vegetarian options to satisfy your hunger craving. All day options include croissants, bagels, yogurt parfaits, and snacks along with plant based milks.

Eating Vegan and Vegetarian in Retail Dining

Don’t be fooled by the double burger or chicken tenders - Burger 781 has a mouthwatering veggie burger that is sure to satisfy your craving. You can also ask for a veggie patty on any of our Limited Time Offers so that you can enjoy them too! Pair your meatless sandwich with a side of sweet potato fries and you’re good to go.

Get Vegucated

For breakfast guests can enjoy oversized NY style bagels with homemade spreads at BRKFST & CO at Olin Cafe.

An Italian delicatessen, Rosso Verde at Olin Cafe offers an array of meats and cheeses to build your own creation.

Olin Cafe's Pan-Asian concept, Bok Choy, utilizes authentic cooking sauces to create a plethora of delicious, composed stirfries and hand-rolled sushi.

Eating Vegan and Vegetarian in Retail Dining

Mezze is a quickservice eastern Mediterranean concept focusing on traditional recipes with a modern twist.

Please ask to speak with one of our culinarians, they will provide suggestions for menu options while navigating your dietary needs.

Meet our Team

Babson Dining’s very own Registered Dietitian, Alison Doak

Alison Doak is our Registered Dietitian and Nutrition Educator. Alison is available by appointment for Nutritional Counseling. Alison enjoys working with individuals as well as teaching interactive groups. She earned a BA in international Studies from Colby college and MS in Food Nutrition from Framingham state University, where she served as a visiting lecturer and online instructor.

Students seeking nutrition counseling can meet with our Registered Dietitians to receive nutrition education explicitly tailored to meet each student's individual needs. Students can make appointments by contacting Health Services at 781-239-6363.

?

I want to avoid putting on weight while in college. What tips do you have?

Weight gain occurs when one increases total caloric intake and/or decreases activity during the day. Below are some tips you can put into practice to help you have a balanced lifestyle and a healthy weight.

1. Disengage with electronics and any distractions during eating. This will allow you to listen to your body’s signals of hunger and satiety. On a scale of 1 – 10 (1-extremely starving and 10-extremely stuffed; aim to put your fork down around a 5 – 6 and take a meal or snack when you’re feeling 1- 4 on the scale).

2. Be mindful of portion sizes. Unlimited trips for seconds or thirds in the dining hall or finishing a restaurant portion size will bump up one’s caloric intake.

3. Reach for balance at each meal & snack time. Work to include vegetables, complex carbs, lean protein and healthy fat during meal times. For snacks try to pick two of the above items. This will ensure you get the right nutrients and balance energy to keep you going throughout the day.

4. Reach for water – make sure to stay well hydrated throughout the day. Feelings of hunger may be a sign of dehydration. Reach for a glass of water and wait 10 minutes before deciding if you still need that snack.

?

I want to eat healthy. Which items should I select when eating in the dining hall?

Eating healthy is a great opportunity to try the many menu options that Babson Dining has to support a balanced lifestyle. When eating in the dining halls look for the Balanced icon (posted on the menu options within the dining halls, and also found on dineoncampus.com/babson or the Dine On Campus app). The icon indicates that the meal or side dish meets specific nutrition criteria; specifically for total calories, fat and sodium content.

Beyond using the Balanced icon, check each dining platform and seeing what is available. Piecing together a meal by selecting the vegetables, whole grains and lean protein you want provides great variety. Eating healthy doesn’t have to happen each time we eat, but selected routinely with about an 80/20 rule can help you find great variety and balance within a healthy meal plan.

?

I have a new fitness routine and my goal is to increase muscle mass. What should I do?

In gaining muscle, many people know that protein is important, but total energy intake in the form of calories lays a great foundation. Without extra energy provided for the exercise program and enough to support an increase in muscle mass it will be tough to meet one’s goal.

1. Increase caloric intake by 300-500 extra calories a day. This can be accomplished through additional snacks or servings at meal times.

2. Include sources of complex carbohydrates (at breakfast, lunch, dinner, pre- and post-training snack) so your body will have the fuel sources for sustaining the exercise program. Reach for a variety of whole grains, fresh fruits, starchy vegetables, milk and yogurt for a great source of carbohydrates.

3. For post workout session, eat 15 - 30 grams of protein and 45 - 90 grams carbohydrate (15-25g) 1:3 ratio - within 30 45 minutes post strenuous workout. Supplements are not needed to reach post - training and total protein intake goals.

Foods rich in protein include Greek yogurt, milk, nuts, seeds, cheese, meat, poultry, frish and beans.

?

I’m interested in becoming vegetarian or vegan. What nutrition concerns should I consider?

Vegetarian and Vegan dining is a great way to improve one’s health and wellness profile. However, not having a balanced vegetarian diet – like any diet – can lead to nutritional deficiencies. Some key nutrients of concerns include total energy and protein intake, iron, calcium, zinc, iodine, Vitamin B12, Vitamin D and omega 3 fatty acids.

Vegetarian eating has different subsets based on one’s type and style of vegetarian eating. Therefore not all vegetarians may be at risk for all of the above nutrients of concern. Learning how to find balance and to eat a variety of plant-based foods is vital to the success of one’s vegetarian diet and overall health.

DAIRY

EGGS

HONEY

VEGGIES

LACTO-OVO-VEGETARIAN OVO-VEGETARIAN LACTO-VEGETARIAN VEGAN

Want to learn more?

Email nutrition@babson.edu

FRUIT

PULSES

LEGUMES

WHEAT

dineoncampus.com/babson |

@DiningatBabson