UGA Dining Hall Guidelines For Athletes

1. Check out the day’s food choices before getting in line. Pick up a Guidebook to Meal Plan Dining or check out their website: www.uga.edu/foodservice

2. When choosing an entre, avoid fried foods. Choose baked or grilled foods...

Best Choices on the Meal Plan	What to Limit
grilled chicken or fish, grilled chicken quesadilla, beef stew, charbroiled strip steak, pepper steak, BBQ chicken, pot roast, baked chicken, pork loin roast, mesquite turkey filet, boiled shrimp, lemon pepper orange roughy, citrus tilapia, chicken fajitas, pasta with tomato sauce, chicken tacos topped with veggies, veggie pizza, chicken and veggie stir fry	Casseroles, curry cream, alfredo cream sauces, gravies, fried chicken, chicken fingers, chicken wings, fried catfish, corn dogs, fried shrimp, fried clam strips, pork chop fritter, egg rolls, fried cod, stuffed shells in cream sauce, pasta a la carbonara, meat-lovers pizza

3. At the sandwich bar choose whole grain breads (wheat, rye, multi-grain, etc), lean meat, and lots of veggie toppings

Best Choices on the Meal Plan	What to Limit
Wheat and Rye Breads, pita bread, wheat bagel, turkey, roast beef, hummus of the day, grilled chicken, Philly chicken, low-fat cheddar slices, lettuce, tomato, onion, peppers, and other veggies, mustard, ketchup	Croissants, white bread, corned beef, pastrami, chicken salad, tuna salad, egg salad, hot dogs, fried chicken fillet, bacon strips, Philly corned beef, mayonnaise, cream sauces

4. At the salad bar choose dark colored veggies, add lean protein, and choose low-fat salad dressings

Best Choices on the Meal Plan

What to Limit

Romaine lettuce, spinach, carrots, tomatoes, cucumbers, onions, broccoli and cauliflower, peppers, bean sprouts, kidney beans, chickpeas, turkey, chicken, tofu, tuna, shredded cheese, sunflower seeds, Italian dressing, lite-ranch dressing, balsamic vinaigrette, Turkey-Apple salad, Asian Chicken salad, Strawberry-Feta salad, Spinach salad with Chili-lime dressing, Hearts-of-Palm salad, Baby Lettuce and Vidalia Onion salad

Ham, bacon bits, blue cheese, Ranch, Creamy Caesar, Thousand Island, and Catalina dressings

5. When choosing side items focus on vegetables and whole grains. Avoid fried foods

Best Choices on the Meal Plan

What to Limit

Salad bar or toss of the day, baked white and sweet potatoes, chips and salsa, steamed cabbage, honey carrots, green beans, broccoli spears, steamed spinach, yellow squash with herbs, okra & tomatoes, edamame, corn on the cob, green peas, steamed cauliflower, black beans, turnip greens, black-eyed peas, stewed tomatoes, lima beans, zucchini medley, flame-roasted Mediterranean veggies, peas & carrots, brussel sprouts, couscous, brown rice, whole grain rolls, broth based soups such as chicken noodle, vegetable-based, Tomato Ravioli, Garden Vegetable Rotini, Hearty Vegetable Beef. A fresh, unseasoned steamed or roasted veggie is served each day.

French fries, curly fries, waffle cut fries, onion rings, fried okra, macaroni & cheese, hot wings, casseroles, tater tots, hashbrowns, fried squash, creamed corn, fried eggplant, fried rice, cream based soups such as clam chowder, french onion, cream of spinach, cream of mushroom, creamy potato or creamy broccoli

6. Eat fresh fruit or a fruit smoothie for dessert. Limit cookies and other desserts

Best Choices on the Meal Plan	What to Limit
Plain yogurt, fresh fruits, fat-free frozen yogurt, oatmeal cookie, smoothies	Sugar cookies, chocolate chip cookies, fudge brownie chunk cookies, brownies, ice cream, cobblers, pies, cakes, cheesecakes, puddings, doughnuts, pastries, ice cream sodas, ice cream floats

7. Avoid "empty" calories from sodas and soft drinks. Choose nutritious beverages such as low-fat milks and juices.

Best Choices on the Meal Plan	What to Limit
Water, low-fat or skim milk, juices	Sweet Tea, Sodas, Hi-C, whole milk, punches (Peach, Ice Berry Blue and Jamaica)

8. Breakfast. Aim for a minimum of 3 food groups. For example, a bowl of cereal with milk and a glass of orange juice provides food from the grain, dairy and fruit groups!

Best Choices on the Meal Plan

What to Limit

Omelet with veggies, wheat bagel, Cheerios, Honey Nut Cheerios, Corn Flakes, Corn Pops, Special K, Frosted Flakes, Frosted Mini Wheats, Raisin Bran, Low Fat Granola with Raisins, Rice Krispies, waffles, pancakes, banana bran muffins, muffins, scrambled or hard cooked eggs, grits, Pop Tarts, wheat toast, oatmeal, cream of wheat, fresh fruit, fruit jellies and jams, cottage cheese, fruit and plain yogurt, applesauce

Sausage, bacon, hash browns, Danish, doughnuts, pastries, scones, potato cakes, strudel, french toast sticks, cream cheese, Cocoa Puffs, Cookie Crisp, Froot Loops, Country sausage gravy, cinnamon rolls, whipped topping, custard-style yogurt

University of Georgia Athletics

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