Eating Healthy

Providing you with healthy options is something your dining team proudly does every day. We help you select delicious, nutritious and satisfying meals, snacks and desserts by highlighting well-balanced menu choices and providing nutritional information and tips to help you make choices that fit your needs.

For Your Health - Fight the Flu

It’s about that time of year again, folks! It’s when you hear sniffles and coughs in the quiet library or during your midterm. The time of year when all you want to do is curl up in your bed with a hot drink and watch Netflix (okay maybe not the hot drink with this 20 degree weather). Catching a cold during the school year is bad news. It can make it harder to pay attention in class or study for your upcoming exams. I’m here to pass on some helpful tips to kick that cold to the curb.

A little recap to start: Is it a Cold or is it the Flu?

The best way to prevent a cold or flu is to make your immune system strong. Here’s how:

  1. Wash your hands. Did you know the cold virus can live on surfaces for HOURS? I’m talking cell phones, door knobs, pens, you name it.
  2. Get enough sleep. If you sleep less than 7 hours regularly, you are putting yourself at risk of catching that cold! Aim for 8-9 hours every night. Start studying early so you don’t have to pull all-nighters, my friends.
  3. Load up on your fruits, veggies and protein. This means eat according to the healthy plate model that I talked about last month: ½ plate veggies, ¼ plate protein, ¼ plate starchy foods.
  4. Exercise regularly. This can also reduce your stress levels, which weakens your immune system.

If you’re already sick, here are the next steps:

  • Have a hot drink. This means hot water, tea, soups and broth which will help your sore throat.
  • Eat some chicken soup! Research has shown that it improves some of the common cold symptoms. Mom was right, I guess. Did you know Leonard dining hall serves chicken noodle at lunch and dinner every day? Try adding some extra veggies to boost the benefits.
  • Many studies suggest 2000mg Vitamin C per day may reduce the length of a cold. You can take a supplement, or just eat raw fruits and veggies that are loaded with it! Bell peppers, dark leafy greens, broccoli, berries, kiwi fruit, citrus fruits and peas are particularly high in Vitamin C.

Stress Survival - Going the Extra MILE

By: Katlynn Ferreira, Sodexo Dietetic Intern – September 2017

Imagine riding a bike along an undulating trail. You see uphill trail ahead, embrace for it, adjust gears and pedal with extra effort. You conquer the incline and can enjoy the effortlessness going downhill. The outcome is rewarding and builds endurance and strength.

However, imagine there is no downhill and you must continue pedaling at high intensity for a prolonged period. It’s painful, increases tiredness, and can lead to injury.

When stress becomes chronic, it really does a number on you like a never-ending uphill bike ride. It can reduce your performance, ability to focus and recall memory, alters emotions and creativity, increases agitation, causes difficulty sleeping, disrupts hormones, and impacts your heart health. You may be more inclined to adopt certain behaviors to soothe your anxiety such as sleeping too much or too little, drink caffeine or alcohol, or maybe withdraw from social events. More often than not, such actions worsen stress.

Listen to Dr. Vivek H. Murthy, U.S. Surgeon General discuss risk factors, therapeutics, and thoughts on increased stress in America.

Go the extra MILES to overcome anxiety.

M: Meditation and mindfulness help you to clear thoughts, become grounded, and be more present in the moment. There are many benefits to relaxation; find what works for you.

I: Interact with family and friends, face-to-face. Social media’s perfect images can set unrealistic standards, so limit your time scrolling through newsfeeds.

L: Listen to podcasts or music while walking to class, riding the bus, or while working on assignments. Better yet, find a peaceful outdoor spot to do nothing but listen.

E: Exercise of any kind can boost mood and improve oxygen and blood flow to the brain. Got 20 minutes before class? Put on a favorite song and dance it out.

S: Sleep, especially as a student, is just as important to pencil into your agenda as studying for exams. You couldn’t use your phone, tablet, or laptop without charging it, the same goes for your brain to keep you fully-charged.

Complimentary Nutrition Consults

Have nutrition questions or dietary concerns? To talk with a Dietitian, contact:

Donna Arena, Sodexo Campus Dietitian

Berea College

Office 859-985-3937 (Mon, Tues, Wed)

Cell   606-521-0386 (Thurs, Friday, weekends) 

To accommodate a medical dietary need or appeal a meal plan because of a medical dietary restriction, contact:

Mary Little. ETSU Disabilities Services Director


Food Allergies

We take pride in sourcing wholesome ingredients, preparing recipes accurately and providing nutritional analysis and ingredient statements through our online menus and nutrition calculator. We are all passionate about serving students. From general manager to front line servers, we work diligently to address students’ specific needs, especially those with food allergies, Celiac disease, or special diet needs.

A team approach led by you, our educated consumer, is the best preparation for a safe school year free of allergic reactions. We want to meet one-on-one with all of our customers who have individual dining needs to ensure that your dining experience is safe, delicious, and social. If you have a food allergy/special diet concern, please call or send us a note using the feedback form.

Mindful mindful-icon-35x32.png

Mindful is Sodexo's health & wellness approach that helps you make healthy choices second nature! We are committed to creating healthy environments for our customers. Central to this effort is providing healthy, nutritious foods. The result of this initiative is an approach that focuses on transparency of ingredients, delicious food, satisfying portions and clarity in message so that you can make Mindful choices!

Mindful offerings meet stringent nutritional criteria based on the Dietary Guidelines for Americans. Each meal part is limited in calories, has fewer than 30% of calories as fat, fewer than 10 % of calories as saturated fat, and is restricted in sodium, and cholesterol. Look for the Mindful icon to indulge in the healthy and delicious items offered at each meal.

GlutenFree-35x35.pngA variety of gluten-free items across campus and can accommodate customers with foods that are free from gluten-containing ingredients and protected against cross-contact with gluten.

Vegetarian-35x35.pngMenu items with the vegetarian icon contain no meat, fish or poultry, or any meat products such as soup base. Our vegetarian offerings meet the needs of lacto-ovo vegetarians and may include eggs and/or dairy products.

Vegan-35x35.pngVegan offerings contain no meat, fish, eggs, milk or other animal-derived products such as honey.