Healthy Eating

Support your workday with healthy eating and experience more energy, improved mood/concentration, enhanced sleep, and decreased risk of chronic disease, illness, and injury. We provide no-cost group programs, individual programs, and multiple resources for all faculty and staff, regardless of benefit eligibility, plus spouses on our health plan.

Healthy Eating Programs

Throughout the year, the Wellness staff offers various programs, such as cooking classes, Lunch Bunch, health coaching, and National Nutrition Month activities. Check the HR calendar for details.

Healthy Eating on Campus

Check out the following guides for navigating healthy eating while hosting meetings, catering events, enjoying a meal on campus, or grabbing a snack at the vending machine.

Healthy Meeting Tips

When hosting a meeting, whether it is morning, lunch, or afternoon time, adding healthy food options can support meeting participants’ energy and focus. Try these healthy suggestions for optimal meeting success.

  • Be sure to offer healthy items from a variety of food groups: protein, grains, vegetable, fruit, and dairy
  • Encourage participants to take their time while eating
    • As the host, reiterate that participants do not have to rush through their meal and can enjoy what they are eating while they are participating in the meeting
  • Provide the opportunity for healthy portions of food and beverages by providing smaller plates, bowls, and glasses
  • Foods to feature
    • Vegetables, fruits, and whole grains
    • Try fruit as a dessert option
    • Select foods that are prepared in a healthy way: grilled, baked, poached, roasted, braised, or broiled
    • Strive for low sodium options
    • When offering milk or yogurt, also include non dairy-options
  • Provide whole grains
    • Whole wheat bread versus white bread
    • Brown rice/quinoa versus white rice
  • Serve healthy condiments, dips, and dressings and offer them on the side
    • Hummus, salsa, guacamole
    • Bean dip, baba ganoush, nut butters, yogurt
  • Healthy Snack Options
    • Fresh fruit and vegetables
    • Whole grain crackers, baked whole grain pita chips, whole wheat bagels
    • Roasted, raw nuts, trail mix
    • Pretzels, popcorn, baked-chips
  • Provide water and healthier beverages to drink
    • Select beverages that are 40 calories or less per container
    • Offer sparkling water versus soda
    • Give option of decaffeinated teas/coffee
  • Foods to skip
    • Those higher in fat, added sugars, and salt. (eg. cakes, cookies, ice cream, candy, etc.)
    • Avoid putting candy or candy bowls in meeting space
    • Avoid fried foods
    • Avoid processed meats
  • Consider offering physical activity or stretch breaks for meetings lasting longer that 60 minutes

- Adapted from USDA.gov and American Heart Association.org, 2017

Healthy Catering Tips

When hosting an event for Miami faculty, staff, or visitors, you can request catering for meals, appetizers, snacks, etc. and choose healthy options. Participants will be provided with a variety of choices that support their health as well as productive meetings.

  • Offer as many fruits and vegetables as possible
    • Serve fruit as a side or dessert
    • Build your own salad
  • Provide healthy portions
    • Cut large portions into halves or quarters
    • Serve food using smaller plates and bowls
  • Request food prepared with minimal salt
    • Use herbs and spices, flavored vinegars, citrus juice/zest, garlic, salt-free seasonings, and pepper(s) in place of added salt
  • Prepare foods in a healthy manner
    • Serve protein grilled, roasted, broiled, baked, braised, stir-fried or poached
    • Serve vegetables grilled, marinated, roasted, steamed, stir fry, or sauteed in broth/healthy oil
  • When making sandwiches, consider incorporating
    • Whole grain bread
    • 2-3 ounces of unprocessed low sodium deli meat
    • Healthy vegetarian options are hummus, beans, nut butters, and tofu
    • Try avocado or hummus as an option instead of cheese
    • Load sandwich with vegetables and fruit-shredded or sliced
  • Healthy Soups
    • Use lots of vegetables, whole grains, beans/legumes
    • Use broth that is reduced sodium
  • Consider healthy side dishes
    • Salads, baked, roasted, or steamed vegetables and fruit
    • Quinoa, barley, wheat berries, bulgur, tabouleh, couscous
    • Beans and legumes
    • Black, brown, red, wild, mixed rice
    • Whole grain pasta
  • Provide water and healthy beverages to drink
    • Select beverages that are 40 calories or less per container
    • Offer milk in place of creamer for coffee
    • Offer sparkling water in place of soda
    • Give option of decaffeinated teas/coffee
  • Serve sauces and condiments on the side
    • Healthy alternatives include guacamole, salsa, hummus, pesto, fruit relish
  • Avoid offering
    • Bakery items and snack chips
    • High sodium, high fat meats
    • Sauce with cheese, butter, heavy cream, whole milk, sour cream

- Adapted from USDA.gov and American Heart Association.org, 2017

Contact Miami Conference and Event Services when planning your event.

Healthy Eating on Campus Tips

Enjoying a healthy sit-down meal, quick lunch, or grab-and-go snack can fuel your work day and give you energy to power through the midday slump and marathon meetings. Miami's campus offers many great options for healthy eating.

  • Enjoy all of the food groups when eating your main meals (ie. grains, proteins, dairy, fruits, vegetables, and oils). Aim for half of your plate to be fruits and vegetables.
  • Include fresh fruits
    • Fresh fruit or 100% fruit juice (1 cup)
    • Dried fruit (½ cup)
  • Include fresh vegetables
    • Raw, cooked, or fresh Juice (1 cup)
    • Raw leafy greens (2 cups)
  • Choose lean protein with meals
    • Nuts/seeds (½ ounce)
    • Seafood (1 ounce)
    • Beans/peas (1 ¼ cup, cooked)
    • Meat (1 ounce)
    • Poultry (1 ounce)
    • Eggs (1 egg)
  • Choose whole grains for fiber
    • Quinoa (½ cup, cooked)
    • Brown rice (½ cup, cooked)
    • Whole wheat pasta (½ cup, cooked)
    • Whole grain bread (1 slice)
    • Whole grain cereal (1 cup)
    • Oatmeal (½ cup, cooked)
  • Dairy products for strong bones
    • Milk, yogurt, soy milk or other milk alternatives (1 cup)
    • Natural cheese (½ ounce)
  • Limit sauces, marinades and dressings. Ask for them on the side.
  • Choose healthy oil-based products that contain vegetable, canola or olive oil to avoid hydrogenated oils and trans fats.
  • Select side dishes that include multiple variety of vegetables.
  • Choose toppings made from vegetables, nuts or legumes (i.e. salsa, hummus, nut butters)

Healthy Meal Deals for Faculty and Staff

Check out the faculty and staff meal deals offered at buffet locations. Faculty and staff can enjoy a healthy lunch at Bell Tower, Western Dining, Garden Commons, Pacific Rim for $7.50. Available every day. Use payroll deduct to receive an additional 10% off! For allergen friendly options, please refer to the HDRBS website.

Healthy Options with Miami Dining

  • Western Commons Allergen Station - Carved oven roasted turkey, baked sweet potatoes, and roasted asparagus.
  • Armstrong Center - Chicken stir fry with veggies in immunity blend.
  • Garden Commons - Black bean burger on a wheat bun, roasted corn, and Italian veggies (carrots, onions, tomatoes, zucchini, yellow squash, peppers).
  • Trader Greens in the Toasted Bagel - A large salad with spinach, broccoli, cucumber, garbanzo beans, grape tomatoes, and a fresh grilled chicken breast, lightly tossed in balsamic vinaigrette.
  • Bell Tower - Sonora Stop Lettuce Bowl with shredded lettuce, pulled chicken, fresh tomatoes, sauteed onions and peppers, pico de gallo, and guacamole.
  • Delish - Create-Your-Own roasted turkey sandwich on whole wheat bread with spinach, onion, tomato, and hummus.

Grab and Go Locations/Items:

  • Armstrong Student Center - Uncle Phil's Express Chef Salad
  • King Cafe - Uncle Phil's Express Chicken Caesar Salad
  • MacCracken Market - Organic fresh fruits and vegetables
  • Dividends - roasted veggie panini
  • Emporium - Freshly made sushi
  • Garden Commons Express (Market) - Uncle Phil's Express Vegan Spinach Salad

Healthy Vending on Campus

Benefits and Wellness has partnered with HDRBS Vending Services to offer healthy options in vending machines campus-wide. Our commitment is to offer and label healthy items that meet the following guidelines developed by our registered dietitian based on recommendations from the American Heart Association:

  • Less than or equal to 200 calories
  • Less than or equal to 10% calories from saturated fat
  • Less than or equal to 60 mg cholesterol = No trans fat
  • Less than or equal to 230 mg sodium + Food item must have nutritional value