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This nutrition information provides full .

Here is a step-by-step guide to navigating the Nutrition Information Page:

• Click on the blue “Nutrition Information” link on the right of the page. This will take you to web menus
• Choose the dining hall location in which you are dining. Choose from Haffner (NDDH), Erdman, or Haverford)
• Under the menu drop-down menu, select the category for your food choice. Most entrees are under the dining hall's name.
• Select the date.
• Under the meal drop-down, choose Breakfast, Lunch, or Dinner.
• You should then see the list of offerings populate below.
• Choose your item, and the nutritional information will appear on the right side of the page. 
• Click on the Ingredients/Allergens bar if you would like to see more detailed information and potential allergens.

Available in All Dining Halls:

• Vegetarian and Vegan options at every meal
• New Dorm Dining Hall & Haverford Dining Center offer additional vegan dishes
• Non-dairy milk alternatives
• Skim (non-fat) & whole milk
• Low-fat/Low-sodium cheese at the deli bar
• Traditional & Greek yogurt at breakfast
• Low-fat or fat-free dressings on all salad bars    
• Olive oil & vinegar are available on all salad bars   
• High-fructose corn syrup-free bread available at each meal

���ճԹ� Dining Services offers nutritional and wellness seminars for gym credit, athletes, hall advisers, employees, and individual counseling by appointment. Call 610-526-7400 to make an appointment to discuss healthy eating, weight management, sports nutrition, eating disorders, food allergies, lactose intolerance, or other nutrition concerns. 

• All frying oils are trans-fat and acid-free
• All our canned fruits are packed in water or juice
• Our tuna is packed in water
• We do not add MSG to any recipe (some purchased items may contain MSG)
• Items containing the Top 9 Allergens (Wheat, Soy, Shellfish, Fish, Nuts, Peanuts, Egg, Milk, & Sesame)  are clearly labeled.
• Items containing Sesame have been identified and are labeled.
• Items that are vegan, vegetarian, or prepared wheat-free are clearly labeled.
• We use gluten-free soy sauce in our recipes
• Gluten-free bases are  used in the majority of recipes
• Wheat-free soup is available at lunch
• Wheat-free hot entree available with lunch and dinner

Please let the dietitian know about any food allergies or special dietary needs that you have. 

Special Dietary Needs Form

We offer special meal accommodations, gluten-free spaces and menu items, and recipe standards designed to meet the needs of our diners.

A Guide to Food Allergy Resources on Campus

We consistently strive to improve the options offered to our vegetarian and vegan customers.

• We rely on the efforts of the Food Committee, a growing number of vegan students, and other sources of student input, such as napkin notes.
• There are always two vegetarian entrée choices offered on campus. We are always testing new recipes and will provide comment cards for your remarks regarding everything from appearance to spicing. Your suggestions will be instrumental in fine-tuning our program.
• We also feature an expanded rotation of pasta bar sauces. Each unit will rotate a selection of vegan, vegetarian, and meat sauces so that on any given night, our vegan and vegetarian customers will have a different sauce selection available at every dining hall. 
• We will continually be testing a number of new products on our deli and salad bars. Again, your review and comments will be most helpful. Our thanks to the vegan students who volunteered their time to help improve our vegan program.

New Dorm Dining Hall continues to serve as the focus of our vegan program. We offer:

• Vegan/vegetarian bar
• Vegan bread selection
• Added vegan salad bar choices
• Vegan desserts

Erdman Dining Hall will also have vegan breakfast alternatives available upon request, such as vegan waffles.

All dining units feature:

• Rice Dream and soy milk at all meals
• Hummus choices on the salad bar
• Rotation of increased vegan pasta bar choices
• Vegan bread selection. Vegan burgers are available at lunch every day and on request at dinner
• Vegan breakfast pastries
• Freshly steamed varieties of rice at all meals

If you want to receive information directly by email about changes and additions to our vegan program, please email David Chase.

Enjoy gluten-free packaged food and dishes prepared without wheat (PWW) in-house with less worry of cross-contact in our Free! Room, located in Erdman Dining Hall. This allergy-friendly space is where you can eat with less worry. Access requires a meeting with the Campus Dietitian. NOTE: Erdman does not have a certified gluten-free kitchen.

Options and Details

• The ���ճԹ� Dining Services dietitian consults on menu planning and recipe development, working with the athletic department and Health and Wellness Center to promote overall student wellness. 
• If you've ever wondered if something contained nuts, was low in calories, or safe for a vegan to eat, you'll be happy to know that ���ճԹ� and Haverford Dining Services now have nutritional info available for all of their entrees. From calories to allergies, we've got you covered.
• Dining Services recommends that guests with food-related allergies, intolerances, or conditions plan their meals using our online menu system, .

Dining Hall Standards
Available in all Dining Halls:

• Vegetarian options at every meal
• New Dorm Dining Hall & Haverford Dining Center offers additional vegan dishes
• Erdman offers one dinner entree that is prepared Gluten Free, Shellfish Free, Dairy Free & Nut Free
• Non-dairy milk alternative
• Skim (non-fat) and whole milk
• Low-fat/ Low-sodium cheese at the deli bar 
• Traditional & Greek Yogurt available at breakfast
• Low-fat or Fat-free dressings available
• Olive oil and vinegar available on salad bars     
• High-fructose corn syrup free breads available at each meal

Dining Hall Recipe Standards 

• All frying oils are trans-fat and acid free
• Our tuna is packed in water
• We do not add MSG to any recipe (some purchased items may contain MSG)
• Items containing Top 9 allergens are clearly labelled:
  • peanuts
  • tree nuts
  • shellfish
  • milk
  • wheat
  • fish
  • eggs
  • sesame
  • soy
• Items that are vegan, vegetarian are clearly labeled
• Items that are prepared wheat-free are clearly labeled (please note that we do not have certified gluten-free kitchens)
• We use gluten-free soy sauce in our recipes
• All soup and sauce bases are gluten-free
• Wheat-free soup available at every lunch
• Wheat-free hot entrees available at lunch & dinner
   

If you’re looking for plant-based items in the dining halls.
Look for the  following  indicators on menus and labels:
Vegan items on posting menus   V
Vegetarian items on posting menus  *

Some of the vegan/vegetarian products we carry in the dining halls include, but aren’t limited to the following: 

• Non-dairy milks
• Non-dairy yogurts
• Non-dairy cheeses
• Hummus
• Beans, nuts, and seeds
• Vegan pastries and desserts.

There is at least one vegan/vegetarian option offered at each meal. 
New Dorm dining hall offers a vegan bar at lunch and dinner.

Protein
You can still get plenty of protein while following a plant-based diet. It’s important to get protein at every meal. With some simple planning, that shouldn’t be a problem for vegans and vegetarians. 
Some vegan proteins include:
Tempeh, Tofu, Edamame, Beans, Nuts, Seeds, Quinoa
*Vegetarians can also add eggs,                      and Greek or strained yogurt.

Plant-Based Sources of Iron

• Lentils
• Chickpeas
• Tofu
• Whole Grains
• Seeds
• Figs
• Raisins
• Spinach

Foods High in Vitamin C

• Oranges
• Strawberries
• Tomatoes
• Watermelon
• Red/Orange Bell Peppers
• Raspberries

Iron
Vegan and Vegetarian dining can be tricky when it comes to iron. Plant-based sources of iron aren’t as easily absorbed by the body.  To increase absorption, make sure you pair iron-rich foods with foods high in vitamin C!

B12
B-12 is an essential vitamin. It is crucial for brain and nervous system function. It also helps support cell metabolism. We can only get B12 through animal sources of food. Vegetarians who eat dairy or eggs can get proper amounts, however, vegans must supplement B12.

Calcium
Many vegans and vegetarians are concerned they’re not getting enough calcium. It’s important to make sure you’re including plant-based sources of calcium in your diet if you don’t eat dairy products.

Plant-Based Sources of Calcium

• Non-Dairy Milk
• Sesame Seeds/Tahini
• Lentils
• Almonds
• Spinach
• Tofu
• Collard Greens
• Fortified Non-Dairy Yogurt

Nutrition information with menu recipe analysis available online at:

and at kiosks in the dining halls!
 

Talk to us about your allergy 
Creating relationships within dining services will make meal time a less daunting prospect. Working together we can help you develop your knowledge about menu items that fit your food restrictions.  Remember that we have a whole team of people who are here to help.

Be Proactive
Make communication a two-way street and introduce yourself to our trained dining professionals:

• Unit Manager
• Assistant Manager
• Production Manager
• Cooks & Chefs
• Shift Supervisors
• Student Supervisors 
  ...and discuss your needs!

Ask about it !
Visiting the dining hall? Ask us about:

• Special meal accommodations
• Gluten Free space in Haverford
• Gluten Free space in Erdman
• Gluten Free Pizza (New Dorm)
• Gluten Free Stir Fry (lunch)
• Gluten Free Breads/Bagels
• Gluten Free Desserts
• Clean cookware & utensils
• Know Your Allergy

Nutritional analysis & ingredients of the recipes served at meals are posted on the dining website:

Much of our cooking is done from scratch using fresh ingredients. 
We use many of the familiar brand name products you use at home, such as Heinz, Kraft, Dole, Sara Lee & Campbell’s.

If you have an allergy or health condition that affects your diet, we also suggest that you set up an appointment with a provider at the Health Center.

Items containing Top Nine allergens: peanuts, tree nuts,  shellfish, milk, wheat, fish, eggs, sesame, and soy, are clearly labeled.         
 
We advise those with food allergies, celiac disease or food intolerances that our food is prepared in a common kitchen and we cannot guarantee any food does not contain that allergen.

A varieChoices
● Six-week rotation menu served at Erdman
● Vegan, vegetarian and meat options at every meal
● New Dorm Dining Hall prepares                                       additional vegan dishes
● Kosher options available during Passover

Newly Diagnosed?
Nutrition counseling is available to help develop your knowledge    & skills about your new food restrictions. 
Contact the Bi-College Dietitian, Natalie Zaparzynski to make          an appointment:

• 610-526-7417 
•  nzaparzyns@brynmawr.edu

Resources

•  Food Allergy & Anaphylaxis Network
• American Academy of Allergy, Asthma & Immunology
• Celiac Disease Foundation
  
• Crohns & Colitis  Foundation of America 
  
• Food Allergies in the Real World
  

Physical activity is essential to a healthy life.  Choose activities that you enjoy & can do regularly. Walking, taking the steps, playing intramurals, or dancing the night away are all good examples of  being active. Physical activity & nutrition work together for better health. 

Physical activities that are especially beneficial: 
Aerobic activities make you breathe harder and make your heart beat faster. 
Muscle-strengthening activities make your muscles stronger. 
Bone-strengthening activities make your bones stronger. Bone strengthening activities, like jumping, produce a force on the bones that promotes bone growth and strength.
Balance and stretching activities enhance physical stability and flexibility, which reduces risk of injuries. Examples are gentle stretching, dancing, yoga, Pilates, martial arts, & t’ai chi.
 

How to Measure Portion Sizes

• 1 teaspoon = 16 oz water bottle cap
• 1 tablespoon = 1/2 ping pong ball
• 1 cup = a baseball
• 3oz. meat = deck of cards   

Proteins
Chicken  •  Turkey  •  Eggs  •  Halibut  • Mahi Mahi  
Sardines    Salmon  •  Snapper • Shrimp • Tuna    
Beans  & Legumes • Split Peas  •  Black-eyed Peas  •  Lentils

Fruits
Apples  •  Apricots  •  Avocados  •  Bananas  •  Blackberries
Blueberries  •  Cantaloupes  •  Cherries   Cranberries    
Cucumber  •  Dates  •  Figs  •  Gojiberries    Gooseberries Grapefruits  •  Grapes  •  Guavas     Honeydews  •  Kiwis Kumquats  •  Lemons  •  Limes     Lychees  •  Mangos Mangosteens  •   Nectarines     Oranges  •  Papayas  •  Passion Fruit  •  Peaches  •  Pears   Pineapples  •  Plums  •  Pomegranates
Pomelos     Prunes  •  Raspberries  •  Strawberries  •  Tangerines
Clementines  •  Watermelons

Healthy Fats & Oils
Olive Oil  •  Avocado Oil  •  Avocadoes  •  Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews, walnuts, pine nuts) •  Seeds (chia, sunflower, flax, sesame, pumpkin, hemp
Fatty Fish (herring, mackerel, sardines, salmon, tuna)

Whole Grains
Brown Rice • Bulgur • Millet • Oatmeal/Whole Oats • Quinoa
Rolled Oats • Whole-grain Barley  •  Whole-grain Corn 
Whole Rye • Whole Wheat • Wild Rice • Popcorn • Amaranth

Low/Non-fat or Calcium Rich
Hard Cheeses (cheddar, mozzarella, swiss, parmesan)
Greek Yogurt • Cottage Cheese • Milk • Ricotta

Non-Starchy Vegetables
Artichokes • Asparagus • Baby Corn • Bamboo Shoots 
Beets • Brussels Sprouts • Broccoli 
Cabbage (green • bok choy  •  chinese) • Carrots  •  Cauliflower  
Celery  •  Chayotes  •  Cucumbers  •  Eggplants 
Greens (collard, kale, mustard, turnip)  •  Green Beans   
Hearts of Palm  •  Jicamas  •  Leeks  •  Mushrooms  •  Okra Onions  •  Pea Pods  •  Peppers  •  Radishes  •   Rutabaga Sprouts • Salad Greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress)   
Squash (cushaw, summer, crookneck, spaghetti, zucchini)    
Sugar Snap Peas  •  Swiss Chard  •  Tomatoes  •  Turnips  •  Water Chestnuts.

Starchy Vegetables 
Beans • Lima beans • Parsnips • Plantains 
Potatoes (sweet • white • red)  •  Pumpkins •  Acorn Squash 
Butternut Squash • Green Peas  • Corn  
Cassava/Tapioca • Yucca •Y������

Why is protein important?

Protein is essential for building and maintaining muscle, weight management, and aids in healing the body. We must provide the body with a regular supply of protein to repair cells. Including protein in your meals and snacks will help keep you full as well as maintain stable blood sugars.

How much protein do I need?
The amount of protein needed varies depending on age, sex,    activity level, and health status. In healthy adults, protein intake should be around 25-35% of your total calorie needs. Athletes or people with chronic illness may need more.

• 1600  Daily Calorie Intake
  •  Estimated 75-140 grams of Protein
• 2000 Daily Calorie Intake
  • Estimated 90-175  grams of Protein
• 2400    Daily Calorie Intake
  • Estimated 100-210 grams of Protein
     

How can I choose a healthy protein?
Look at the Legs! The fewer the legs, the leaner the protein. 

• Plants & Fish
  • Choose plant-based protein and fatty fish like salmon as often as you can.          
• Eggs & Poultry
  • Chicken, eggs, and other poultry are also a great option
• Beef
  • Any proteins with 4 legs or more should be a more occasional choice.

Plant Sources of Protein    
1/2 Cup Tempeh  = 17 grams of protein
1/2 Cup  Edamame  = 9 grams of protein
1/2 Cup  Tofu =  9 grams of protein
1/2 Cup  Lentils =  9 grams of protein
2 Tbs Peanut Butter =  9 grams of protein
1/4 Cup Chick Peas =  8 grams of protein
1oz Almonds =  6 grams of protein
1oz Pumpkin Seeds =  5 grams of protein
1/2 Cup Cooked Quinoa =  4 grams of protein
1oz Walnuts = 4 grams of protein
    
Animal Sources  of Protein    
3 oz Chicken Breast  = 26 grams of protein
3 oz Baked Salmon  = 23 grams of protein
3 oz Pork Loin =  23 grams of protein
3 oz Ground Beef  = 22 grams of protein 
1 oz Tuna = 20 grams of protein
5 oz Greek Yogurt = 13 grams of protein
5 oz Glass of Milk    8 g
1 Large Egg    8 g

Stir-Frying at Erdman’s Sizzle Station

If you’re looking for variety in the dining halls, preparing your own stir-fry can be a healthy and delicious option.                                    Here are some tips on how to make a tasty meal on your own.

1. First add some oil to the hot pan. You want about 2 tablespoons which is about the size of two thumbs. Add to that some aromatics like onions and/or peppers. Season with garlic and/or ginger if you want fuller flavor.
2.  Once you start to smell your aromatics, add your sturdier veggies. (broccoli, carrots, or celery).
3. Add softer veggies later. (kale, spinach, peas, corn)
4.  Add in your protein. (beans, chicken, tofu, egg)
5. Finish with your sauce of choice, salt, pepper, or a squeeze of lemon. 

Ways to Improve Your Stir-Fry
Do a lap around the dining hall to see when foods you can incorporate into your dish. Don’t get stuck at the salad bar!
When salsa or guacamole is offered, make your own burrito bowl with black beans, veggies, and rice.
To add some healthy fats and crunch, top your stir-fry with sesame or pumpkin seeds.