Wellness Resources

AS PART OF OUR COMMITTMENT to providing tools and resources to allow our customers to make educated nutrition choices we have developed this wellness resource page. If you are interested in learning more about nutrition, this page reviews dietary recommendations and provides information about other nutrition related websites to visit.

 

daily dietary recommendations
Below is a list of daily dietary recommendations. Use these recommendations to plan your meals and use our online nutrition program, NetNutrition, to view nutrition analysis of food items.
Grains Vegetables
  • Make half of your grain servings whole grain
  • Recommended Daily Amount
    • women:  6 servings
    • men:  8 servings
  • 1 serving =1 slice of bread, 1/2 cup Oatmeal, 1 cup cereal, 1 cup cooked rice
  • Choose an assortment of vegetables
  • Recommended Daily Amount
    • women:  2.5 cups
    • men:  3 cups
  • 1 cup = 1 cup broccoli, 2 cups raw leafy greens, 1 cup carrots etc.
Fruit Dairy
  • Choose an assortment of fruits
  • Recommended Daily Amount
    • women:  2 cups
    • men:  3 cups
  • 1 cup = 1 small fruit ( 2.5 “ diameter), 1 cup sliced banana, ½ cup dried fruit is equivalent to 1 cup fruit
  • Choose low fat or fat free diary products
  • Recommended Daily Amount
    • women:  3 cups
    • men:  3 cups
  • 1 cup =1 cup milk, 1 cup yogurt, 2 oz processed cheese like American, 1 ½ ounces of hard cheeses like cheddar, mozzarella, and Swiss, and I cup soymilk
Protein Fats & Oils
  • Choose lean meats like turkey, chicken and fish
  • Recommended Daily Amount
    • women:  5 1/2 ounces
    • men:  6 1/2 ounces
  • 1 ounce = 1 ounce of cooked lean beef, 1 ounce of cooked chicken or turkey with the skin off, 1 egg, ½ ounce of nuts (12 almonds, 24 pistachios, or 7 walnuts halves). ¼ cup cooked beans
  • Choose unsaturated fats including olive oil, canola oil or nuts like almonds and walnuts
  • Recommended Daily Amount
    • women:  6 teaspoons
    • men:  7 teaspoons
  • This includes margarine, salad dressing, nuts, and avocado
Empty Calories*  
  • Limit added sugar and oversized portions. Drink water instead of sugary drinks
  • Recommended Daily Amount
    • women:   260 calories
    • men: 330 calories
  • This includes cakes, cookies, pastries, sodas, ice cream, hot dogs, and bacon
 

*Empty Calories are calories from solid fat and or added sugars. Solid fats and added sugars add calories to foods but little to no nutrients. Solid Fats are solid at room temperature like butter, or beef fat, while added sugars are sugars and syrups that are added to foods or beverages during processing. Remember that a small amount of empty calories is okay, must most people end up eating far more than what is recommended.

Learn More

To learn more about NetNutrition Services or if you have questions about our menus options please email Residential Dining Services Registered Dietitian Danielle Kemp.
Recommended Resources

In addition to the information UCSB Residential Dining Services has provided, we also recommend checking out these websites for more nutrition information:

 UCSB Residential Dining Services is committed to identifying ingredients that may cause allergic reactions for those with food allergies, but also identifying ingredients containing gluten. We do extensive training with our employees to ensure safe food handling procedures are followed. Because we prepare our food in commercial kitchens, there is always a risk of cross contact of allergens as well as gluten. Furthermore, we want to ensure that our consumers are aware that allergens and gluten ingredients are susceptible to change. Deviation from the recipe, product substitution, manufacturing practices and other factors may take place. To note, manufacturers of the commercial foods UCSB Dining uses may change their formulation of ingredients or substitute other ingredients at any time, without notice. Students with food allergies, celiac disease or gluten sensitivity are encouraged to contact our Registered Dietitian for additional information and/or support.
To better serve our guests with food allergies we strongly encourage them to self-identify as having food allergies and/or specific health related dietary restrictions and to meet with our dietitian and management team to review our protocols and available options to meet their specific need. We currently work with many guests with allergies and/or specific nutritional concerns and look forward to continuing to do so.