University of Southern California

Healthy Trojans - Wellness at USC

USC Hospitality, Nutrition

Top Picks

Healthier Choices on Campus

Panda Express
Steamed Rice
420 Cal, 0g Fat, 0mg Sodium, 8g Pro

Broccoli Chicken
180 Cal, 9g Fat, 670mg Sodium, 13g Pro

Sweet & Sour Chicken
390 Cal, 17g Fat, 350mg Sodium, 15g Pro

Broccoli Beef
130 Cal, 4g Fat, 740mg Sodium, 10g Pro

Carl’s Jr
Big Hamburger
470 kcal, 17 g Fat, 1010mg Sodium, 24g Pro

Charbroiled BBQ Chicken Sandwich
380 kcal, 7g Fat, 1070mg Sodium, 30g Pro

Hawaiian Grilled Chicken Salad
260 kcal, 8g Fat, 560mg Sodium, 22g Pro

Original Grilled Chicken Salad
70 kcal, 9g Fat, 780mg Sodium, 25g Pro

Daphne’s Greek Cafe
Grilled Chicken Pita Sandwich
480 kcal, 18 g Fat, 720mg Sodium, 37g Pro

Greek Salad with Grilled Chicken
363 kcal, 11g Fat, 1016mg Sodium, 41g Pro


Kikka Sushi
Found in Café 84, Seeds, Tutor Hall, Trojan
Grounds, Literatea, Popvich & Law School Café.

Every bite of fish sushi gives you a blend of
protein, carbohydrate & fat—just what you
are looking for in a meal or snack.

Edamame (fresh soy beans in their green
pods) gives you high quality protein and impressive
array of nutrients.

Baja Fresh
Original Baja Taco:

Chicken
210 kcal, 5g Fat, 230mg Sodium, 12g Pro

Steak
230 kcal, 8g Fat, 260mg Sodium, 11g Pro

Carnitas
220 kcal, 7g Fat, 280mg Sodium, 10g Pro

Shrimp
200 kcal, 5g Fat, 280mg Sodium,11g Pro

Americano Soft Taco:

Chicken
230 kcal, 10g Fat, 590mg Sodium, 16g Pro

Mahi Mahi
240 kcal, 10g Fat, 490mg Sodium, 17g Pro

Salsa Verde
15 kcal, 0g Fat, 370mg Sodium, 2g Pro

Side Salad
130 kcal, 6g Fat, 430mg Sodium, 5g Pro

3oz. Side Guacamole
110 kcal, 13g Fat, 270mg Sodium, 2g Pro

WokBar
Fill your bowl with a rainbow of veggies, especially broccoli,
bell peppers, carrots, spinach, cabbage, and tomatoes.

Go light on the sauce to reduce sodium.

Pasta Presto
For the best nutrition score, choose multi-grain pasta and
pair that with our Pomodoro Sauce, Herb Chicken &
Veggies.

Wahoo’s Fish Taco
A la Carte Taco:

Flame-Grilled Fish 290 Cal, 7g Fat, 275mg Sodium, 14g Pro

Carne Asada
181 Cal, 5g Fat, 499mg Sodium, 14g Pro

Charbroiled Chicken
203 Cal, 5g Fat, 492mg Sodium, 15g Pro

Carnitas
233 Cal, 8g Fat, 413mg Sodium, 23g Pro

Veggies (Black Beans/Brown Rice)
211 Cal, 4g Fat, 387mg Sodium, 7g Pro

Classic Burrito:

Flame-Grilled Fish 547 Cal, 23g Pro, 1125mg Sodium, 32g Pr

Carnitas
603 Cal, 25g Fat, 1442mg Sodium, 41g Pro

Banzai Bowl
(Veggies w/ Black Beans/Brown Rice)
715 Cal, 11g Fat, 1263mg Sodium, 27g Pro

Whaoo’s Bowl
(Grilled Fish with Black Beans/Brown Rice)
853 Cal, 18g Fat, 1363mg Sodium, 47g Pro

Side Guacamole (3 oz.)
108 Cal, 10g Fat, 319mg Sodium, 2g Pro

Side Salsa (3 oz.)
18 Cal, 0g Fat, 259mg Sodium, 1g Pro

Snack Ideas
Found in Café 84, Seeds, Tutor Hall, Trojan
Grounds, Literatea, Popvich & Law School Café

  • Fresh fruit with cheese, yogurt, peanut
    butter, cottage cheese or a small handful
    of nuts
  • Trail mix of dried fruit and nuts
  • Cereal or granola with yogurt or low-fat
    milk
  • Baked Chips with Salsa

Coffee and Tea
Found in various venues including Coffee Bean and Tea Leaf, Trojan
Grounds, Tutor Café, Literatea, Popovich &Law School Cafe

The current recommendations regarding caffeine are less
than 15 ounces of coffee or less than 30 ounces of tea per
day .

The beverages containing nonfat milk as a base are great
sources of calcium and protein.

Unsweetened coffee & tea are calorie and fat-free.

Tea, especially green tea, is rich in antioxidants which
help reduce risk of heart disease and cancer.

Salad Bar - Café 84, EVK & Parkside
Choose your leafy green base with deep color and flavor in mind.
Dark green leaves like spinach & romaine are good sources of
vitamins A, C and Folate.

Indulge in these top tier veggies—they give you most vitamins,
minerals & fiber per bite plus no more than 25 calories per 1/2
cup: broccoli, tomatoes, carrots, olives, bell & hot peppers. Add
these for crunch, texture & flavor: celery, cucumbers, mushrooms,
beets, corn, yellow squash & zucchini.

Don’t forget the protein: hard cooked egg whites, tuna, tofu,
turkey, cottage cheese and beans are great sources.

Due to their high fat content, use sparingly to add a hint of flavor:
sunflower seeds, croutons, chicken or tuna salad made with
mayo.

Finish with dressings: olive oil & vinegar (approx. 3:1 vinegar to
oil ratio is about right). If a prepared dressing is your choice, put
the dressing in a small cup or bowl and dip your fork in the
dressing before spearing the veggies. You’ll get the right amount
for each bite while reducing the fat.

Vending Machines

We have many vending machines across campus for quick
bites - Baked Lays, Sun Chips, Pretzels, Peanut M& M’s,
Peanuts and Nature Valley Granola Bars are some of the
healthier choices. AND…don’t forget the machine at
Taper Hall which is stocked full of more nutritious
options than the traditional vending machine.

For Parkside Restaurant and EVK menus, please visit:
http://hospitality.usc.edu/ under “Residential Dining”

Questions, Comments…
Misty Van Cleve MS, RD
USC Hospitality Dietitian
Phone: 213-740-9901
E-mail: misty.vancleve@usc.edu

Eating on the Go

eating_go-1.jpg

As a student here at USC, you lead a busy life - with classes, studying, tests, and socializing, it can be difficult to find time to eat, much less eat healthy. USC Hospitality has many options on campus to help you fit food into your eventful schedule.

Parkside and EVK are the residential dining halls on campus. They offer breakfast, lunch and dinner in a buffet style setting. The salad bar is chocked full with nutritious and colorful options. They also have all the fixings for sandwiches as well as other healthy offerings. Residential dining menus may be found on the USC Hospitality website.

Many USC Hospitality venues located all across campus carry ‘grab and go’ items such as salads, fruit cups, sushi and wraps/sandwiches . You can find these at Seeds Marketplace, Trojan Grounds, Café 84, Tutor Hall Café, Law School & Popovich Café and LiteraTea.

However, sometimes schedules are so jammed packed that snacking is the solution. We

pretzels-1.jpg have many vending machines across campus for quick bites - Baked Lays, Sun Chips, Pretzels, Peanut M& M’s, Peanuts and Nature Valley Granola Bars are some of the healthier choices. AND…don’t forget the machine at Taper Hall which is stocked full of more nutritious options than the traditional vending machines.

For more snack ideas, go online

100 Snack Ideas

Source - http://www.associatesdegree.com/2010/11/16/100-healthy-study-snacks-you-should-reach-for-instead/

Studying can be hard work, and you’ll need some serious brain fuel to get you through acing that exam and breezing through getting your degree. Yet the foods many students reach for when they’re deep in a study session are often not only unhealthy, but not exactly ideal choices for energy, concentration and boosting your brainpower. Instead of going for salty, sweet or fatty snacks — however satisfying they may be — try these healthy alternatives instead. Your grades, your brain and your waistline will thank you.

INSTEAD OF POTATO CHIPS - Those crispy taters are delicious, but these snacks are healthier and pack more of a nutritional punch. Plus, they’ll still give you that crunch you’re looking for.

  1. Popcorn. As long as you don’t go for the super buttery version, popcorn can be a delicious and incredibly satisfying alternative to chips.
  2. Kale Chips. They might not sound appealing, but give these crisps a try. They not only taste good, but are loaded with nutrients. Research online for tasty recipes.
  3. Veggies. Baby carrots, sugar snap peas, celery and bell peppers offer up a crisp, crunchy snack that’s full of the stuff your body needs.
  4. Pita Chips. You can make or buy whole grain pita chips that are healthier than potato chips, but still pretty delicious.
  5. Salted Cucumber Slices. Cucumbers are an excellent choice for giving you that crunch you crave. Add a little salt (maybe some spice) and you get a great study snack.
  6. Ants on a Log. Bring back your childhood with this snack that offers up a serious crunch and some protein to power your brain.
  7. Whole Wheat Pretzels. Whether you go for the soft version or the crunchy, these snacks are better for you than chips, in moderation of course.
  8. Almonds. Roasted almonds are an excellent source of protein and fiber, making them perfect for study snacking.
  9. Cashews. Go for the unsalted version and you can enjoy all the healthful benefits of this nut without any of the drawbacks.
  10. Trail Mix. If you don’t want to eat plain nuts, mix them up with dried fruits and pretzels to make your own healthy trail mix.
  11. Whole Grain Crackers. Skip those weak crackers and go for the whole grain, fibrous ones instead. They’ll do a better job filling you up and they’re better for you to boot.
  12. Sunflower Seeds. If you want to mindlessly chew on something while you study, these small seeds are a great choice.
  13. Peanuts. Grab a handful of peanuts while you’re studying to get a quick energy boost from this protein-loaded nut.
  14. Fruit Chips. There’s more than one way to eat fruit; in this chip form they may make you not even miss the potato kind.
  15. Veggie Chips. If you just really need to eat some kind of chip, choose a healthier alternative. Veggie chips have more nutrients and can be even better for you if they’re baked.
  16. Pickles. Pickles are loaded with sodium, it’s true, but if you only have a couple they’re a healthier, lower calorie snack than chips by far.

INSTEAD OF HEALTHY DIPS AND SPREADS - Just because you’re not loading stuff up with heaps of Cheese Whiz and ranch dressing doesn’t mean you have to go without. Try these healthier options instead.

  1. Salsa. Whether you buy it at the store or make up your own, this sassy sauce offers up vitamins without being short on taste.
  2. Hummus. Made with chickpeas, this Middle Eastern treat is the perfect accompaniment to some pita chips or veggies.
  3. Guacamole. Avocados do have a lot of fat, but it’s the good kind. Whip up some guac to get your study party started.
  4. Bean Dip. Beans are a rich source of protein, and can be fun to eat in dip form.
  5. Low-Cal Spinach Dip. Spinach dip isn’t known for being particularly healthy, but there are recipes out there.. Plus, it’s full of nutrient-rich spinach. Search “Low Cal Spinach Dip” for tasty recipes.
  6. Mustard. Dip pretzels and other snacks in this vinegary and salty condiment for a tasty treat.
  7. Greek Yogurt. Never thought of using yogurt as a dip? Well it’s never too late to start. Put it on cucumber for a cool late-night treat.
  8. Fruit Salsa. Salsa doesn’t have to be spicy and savory. Try out a fruit salsa for a sweeter alternative.
  9. Low Fat Dressing. If you just can’t go without dressing, choose a low-fat or low-cal version of your favorite.
  10. Neufatel Cheese. Instead of loading up your bagel with cream cheese, choose this healthier, but just as tasty, alternative instead.

INSTEAD OF PRE-PACKAGED, PROCESSED SNACKS - These snacks may be convenient, but they’re often packed with sodium, sugar and a wide range of chemicals. Opt for something a little more natural instead.

  1. Cheese. Whether you go for the string cheese or the simple cheese wedges, low-fat cheese, especially the natural kind, is a great snack offering up a host of vitamins and some great protein.
  2. Broccoli. Dipped in a tasty sauce, this green veggie packs a powerful nutritional punch.
  3. Cantaloupe. This melon not only tastes great, but is a much healthier alternative to those fruit snacks.
  4. Olives. Need something salty? Try popping a few olives instead of chips or crackers.
  5. Tomato Slices and Olive Oil. Tomatoes are packed with lycopene and a wealth of other vitamins -and can be pretty darn satisfying with a little olive oil on top.
  6. Grapefruit. This pucker-inducing fruit may not be the easiest to eat, but it’s a great super food to enjoy any time of the day.
  7. Sugar Snap Peas. These sweet peas are easy to store and provide a delicious crunch, not to mention some serious nutrition to fuel your brain.
  8. Edamame. These soybeans are a great source of protein, low in calories and just plain tasty- a perfect trio.
  9. Low Fat Cottage Cheese and Pineapple. Get the benefits of protein-filled cheese with the zing of a citrusy fruit in this snack.
  10. Kiwis. Sliced in half and taken in with a spoon, these fun green fruits are not only, healthy but fun to eat too.
  11. Melon Balls. Watermelon, cantaloupe, honeydew & other melons are sweet and delicious and can be perfect snack foods in this simple spherical form.

INSTEAD OF CANDY - If you’ve got a sweet tooth, there are healthier places to turn than an economy sized bag of gummy bears. Beat the sweet with these healthy choices.

  1. Fruit Salad. A mix of fruits like strawberries, raspberries, grapes, bananas and other great healthy snacks can be a great way to meet the needs of your sweet tooth without going overboard on sugar and calories.
  2. Dark Chocolate. Provided you have just a small amount, dark chocolate has healthy antioxidants that make it better for you than its more sugary cousin, milk chocolate.
  3. Granola Bar. With tasty morsels of fruits inside, these treats are salty and sweet in one.
  4. Dried Apricots. Dried fruits like apricots are a great way to feel like you’re eating candy while still getting the vitamins from fruits.
  5. Strawberries. They may not always be in season, but when they are these small fruits are the perfect alternatives to unhealthy candies.
  6. Orange Slices. Next time you’re craving fruity candy, pick up an orange instead. It’s full of vitamin C which can help ensure you stay healthy enough to make it through your semester.
  7. Fresh Raspberries. They’re easy to eat, tasty and pretty good for you too, so don’t pass up these awesome berries.
  8. Raisins. Dried fruits like raisins are perfect to keep on hand in your dorm room, as they’ll stay fresh for months and are a great, easy snack.
  9. Blueberries. Blueberries aren’t called a super food for nothing. They’re full of antioxidants and vitamins that will make your body happy.
  10. Cherries. Cherries are easy to eat, delicious and they taste like a whole host of candies so you won’t even miss those sugary treats.
  11. Pomegranates. Think of pomegranates as candy that grows on trees, as their tiny, gem-like seeds provide the perfect healthy and sweet snack.
  12. Fruit Leather. Instead of a fruit roll-up, opt for this healthier flattened fruit.

INSTEAD OF SODA - You’ve got to wash all those tasty study snacks down with something, right? Instead of a sugary soda, try these options for healthier refreshment.

  1. Water. Water has no calories, and it provides the hydration your body needs to give you better concentration and memory. What drink could be better than that?
  2. Cranberry Juice. Go for real cranberry juice, not cocktail, for a full-on antioxidant beverage.
  3. Skim Milk. Unless you’re lactose intolerant, milk can provide your body with protein, calcium and other vitamins it needs.
  4. Orange Juice. A glass of OJ is a great way to boost your vitamin C levels and stave off illness.
  5. Soy Milk. If you can’t drink milk, soy milk is a great, healthy alternative.
  6. Tea. Need to stay awake? Try out some tea. Green and black varieties are said to be extremely beneficial to your health.
  7. Coffee. Coffee, when had in moderation, is a better way to get a caffeine fix than soda.

INSTEAD OF ICE CREAM - These healthy alternatives to ice cream will see you through your studies without all the fat and calories.

  1. Fat Free Yogurt. Yogurt comes in a wide variety of flavors, even chocolate and cheesecake, and is a much healthier alternative to ice cream.
  2. Fruit Smoothie. Blend up fruit, milk and yogurt to make one of these tasty treats.
  3. Frozen Grapes. Frozen grapes will give you the chill you’re looking for with very few calories and no fat.
  4. Fruit Popsicles. If you need a sweet frozen treat, one of your best bets is a whole fruit frozen popsicle.
  5. Parfait. Top yogurt with fresh berries and some granola and you’ve got yourself a healthy alternative to an ice cream sundae.
  6. Frozen Banana with Nuts. Dip a banana in honey, roll it in nuts and stick it in the freezer for an amazing treat that’s good for you too.
  7. Applesauce. Applesauce, especially the unsweetened kind, is pretty good for you, containing plenty of vitamin C, fiber, and potassium.
  8. Frozen Yogurt. If you are looking for something healthier that’s as close to ice cream as possible, seek out frozen yogurt. While it’s not perfectly healthy, it’s definitely better for you than ice cream.
  9. Chocolate Mousse. Chocolate mousse does contain a fair amount of sugar, but it’s also considerably lower in calories and fat than ice cream.

INSTEAD OF COOKIES AND CAKES - Replace those Oreos and Chips Ahoy with these delicious and health-friendly alternatives.

  1. Rice Cakes with Peanut Butter. Rice cakes alone might be a bit bland, but dress them up with a nut butter to make them super delicious.
  2. Graham Crackers. A few graham crackers are a much better choice than most cookies, especially if you eat the whole grain kind.
  3. Bran Muffin. If you need a quick pick-me-up, a bran muffin is the perfect choice. It will keep you full and give you the energy to keep studying.
  4. Fig Newtons. If you simply must have a cookie, choose one like Fig Newtons. While these cookies contain some notso- good things, they also have real fruit that offers more vitamins than their chocolate chip counterparts.
  5. Apples and Almond Butter. Apples on their own are good for you, but paired with a great protein source like almond butter, they’re even better. Plus, both the apple and the almond butter will help you wake up and stay alert to study.
  6. Fruit Cup. Look for fruit cups that are in water, not syrup, for a tasty, healthy and easy treat.
  7. Banana Bread. If baked goods are what you crave while studying, consider picking up some banana bread instead of cookies.
  8. Carrot Bars. Made with real shredded carrots, these bars can be a great source of vitamins and fiber.
  9. Cereal Bar. Cereal bars made with whole grain cereals are your best healthy bet if you’re looking for a convenient snack.
  10. Sugar Free Jello. Does it contain a wealth of vitamins and minerals? Nope. But it does have no sugar and few calories, and that’s more than you can say for cookies or cakes.
  11. Kashi Cookies. If you simply must have a cookie, go for one that attempts to be a little healthier. The Kashi brand contains flaxseed and other whole grains to give this junk food a boost.

INSTEAD OF FROZEN FOODS - While there are some healthy frozen foods out there, the kinds you likely have in your freezer (frozen pizzas, chicken nuggets) aren’t the best for you. Try these snacks instead.

  1. English Muffin Pizzas. Don’t heat up a whole frozen pizza if you’re hungry. Make a smaller, healthier English muffin version instead.
  2. Pita Pizza. Don’t have English muffins? Whole grain pitas work just as well for constructing a more nutritious pizza in minutes.
  3. Tuna. Put some tuna on top of whole grain crackers to get loads of protein.
  4. Hard Boiled Egg. A hard-boiled egg with a little salt and pepper is good for you, offering protein you need to keep going.
  5. Side Salad. Instead of snacking on unhealthy foods, why not whip up a salad? It’s easy and can be tasty too.
  6. Seaweed Salad. Pick up some seaweed salad at the store for a study snack. It might be a funny color, but it’s full of great nutrients. Just watch out for the sodium- it contains a good amount.
  7. Oatmeal. Instant oatmeal is easy to make, fills you up and keeps you healthy.
  8. Lettuce Wraps. Use lettuce to wrap up other veggies, low-fat meats and other healthy treats.
  9. Corn on the Cob. Eat it fresh if it’s in season or find it frozen if it’s not.
  10. Whole Grain Toast. Toast, topped with a whole fruit jam or peanut butter, can be a great snack that only takes minutes to make.

INSTEAD OF FAST FOOD - Seeking out a mini-meal to keep you going strong through your studies? Well, skip the fast food fare and make these healthier options at home.

  1. Whole Grain Cereal. Pair a healthy cereal with some skim milk for a meal that will fill you up without filling you out.
  2. Whole Wheat Bagel. A bagel can be an easy way to get in some whole grains- just make sure you don’t go overboard with toppings.
  3. Turkey Wrap. Turkey is one of the healthiest lunch meats out there, so combining it with a whole wheat tortilla, veggies and some mustard is an excellent way to snack smart.
  4. Baked Potato. A baked potato topped with salsa will meet all your study snacking needs. Eat the skin for an extra vitamin- laden boost.
  5. Black Beans and Salsa. This snack is simple to make at home. Rinse off a can of black beans, heat them and top with salsa and guac for a healthy treat.
  6. Sweet Potato Fries. When baked, you can get your fries fix with far better health with sweet potato fries.
  7. Whole Wheat Pasta. A small bowl of whole wheat pasta with marinara sauce makes for a balanced and healthy snack or meal.
  8. Veggie Pocket. Load up a pita with all kinds of veggies, from cucumbers to sprouts, top with mustard or a vinaigrette, and you’ve got yourself a killer snack.
  9. Low-Fat Quesadilla. Low-fat cheese and veggies help make this snack one that’s healthy and craveable.
  10. Low Sodium Soup. Heat up a small bowl of soup to get some veggies, protein and other healthy stuff to keep you going.
  11. Soft Taco. Using whole grain tortillas, turkey instead of beef and topping with extra veggies makes this snack a winner in the health department.
  12. Multigrain Waffle. Pop a whole grain waffle into the toaster, top it with fruit and you’ve got an enviable study snack on your hands.
  13. Sandwich on Whole Wheat. Instead of getting a burger, make yourself a healthy, old-fashioned sandwich instead.
  14. Omelet. If you’ve got your own place, practice your cooking skills by making a healthy omelet for a snack.

For Snacking Option on campus…

Café 84, Seeds Marketplace, Tutor Hall, Trojan Grounds, Literatea, Popvich & Law School Café offer many items on this list as well as other “grab and go” snacks.

Also, we have many vending machines across campus for quick bites - Baked Lays, Sun Chips, Pretzels, Peanut M& M’s, Peanuts and Nature Valley Granola Bars are some of the healthier choices. AND…don’t forget the machine at Taper Hall which is stocked full of more nutritious options than the traditional vending machine.

Visit: http://hospitality.usc.edu/ for information on all of our dining options at the University of Southern California

What should I eat? Wading through the fads…

With a lot of information out there, it can be easy to get confused when it comes to eating healthy.

Let’s make this simple -

For proper portion control, Use half of your plate for vegetables, a quarter for grains and a quarter for lean meat or protein. To complete the meal, add a glass of fat-free or low-fat milk and a serving of fruit for dessert. More tips on portion control can also be found on the American Dietetic Association website.

When it comes to protein foods - most choices should be lean or low fat.

Fill your diet full of fruits and veggies - to get a healthy variety, think colorful.

Dr. David Heber, the author of “What Color is your Diet” and the Director of the UCLA Center for Human Nutrition, groups vegetables into 7 color groups:

COLOR




Red Groups tomatoes, can of V8 juice, pink grapefruit, watermelon These contain the carotenoid lycopene, which helps rid the body of free radicals that damage genes. Lycopene seems to protect against prostate cancer as well as heart and lung disease. Processed juices contain a lot of the beneficial ingredients. One glass of tomato juice gives you 50 percent of the recommended lycopene






Yellow / Green Groups spinach greens, collard greens, mustard greens, turnip greens, yellow corn, green peas, avocado, honeydew melon These are sources of the carotenoids lutein and zeaxanthin. These are believed to reduce the risk of cataracts and age-related macular degeneration. Lutein is a yellow-green substance that concentrates in the back of your eye. It may also reduce atherosclerosis.






Orange Groups carrots, mangos, apricots, cantaloupes, pumpkin, acorn squash, winter squash, sweet potatoes These contain alpha carotene, which protects against cancer. They also contain beta-carotene, which the body converts to vitamin A. It protects the skin against free-radical damage and helps repair damaged DNA. Beta-carotene is also good for night vision







Orange / Yellow Groups pineapple, orange juice, oranges, tangerines, peaches, papayas, nectarines These contain beta cryptothanxin, which helps cells in the body communicate and may help prevent heart disease. Also, an orange contains 170 percent of the recommended daily vitamin C.






Red / Purple Groups beets, eggplant, purple grapes, red wine, grape juice, prunes, cranberries, blueberries, blackberries, strawberries, red apples These are loaded with powerful antioxidants called anthocyanins believed to protect against heart disease by preventing blood clots. They may also delay the aging of cells in the body. There is some evidence they may help delay the onset of Alzheimer's disease.






Green Groups broccoli, brussels sprouts, cabbage, Chinese cabbage or bok choi, kale These contain the chemicals sulforaphane and isocyanate and they also contain indoles, all of which help ward off cancer by inhibiting carcinogens.






White / Green Groups leeks, scallions, garlic, onions, celery, pears, white wine, endive, chives The onion family contains allicin, which has antitumor properties. Other foods in this group contain antioxidant flavonoids like quercetin and kaempferol.

Vegetarian Dining

Ask Trojan vegetarians their reasons for going meat-free and you’ll hear many different, but equally passionate answers:


  • For my health - as a vegetarian I eat more fruit, vegetables, grains & beans and that improves my odds of avoiding heart disease, cancer and diabetes
  • My religion teaches that abstaining from meat is necessary for proper spiritual life
  • For the environment - we need to prevent the pollution of animal agriculture and preserve irreplaceable ecosystems
  • I’m an animal lover - I don’t like factory farm conditions and I won’t live in a way that supports them
  • If we all ate vegetarian, there would be plenty of food for everyone in the world
eating-10.jpgAsk those same Trojans the details of their vegetarian diets and the responses will vary just as much:
  • I eat eggs and dairy foods, but no meats
  • I eat dairy foods, but no other animal foods
  • I eat fish, but avoid other animal foods
  • I eat no foods of animal origin whatsoever
  • I like to go meat-free expect special occasions like holidays and family gatherings

USC Hospitality aims to please all of these Trojans with fresh, delicious choices. Here are some chef specialties, grab & go favorites and snacks sure to delight our vegetarian guests.

Café 84
WOKBAR
Fill your bowl with a wide variety of fresh vegetables, have our chef add tofu and Cilantro Chili or Sesame Miso sauce, enjoy with rice or noodles

PASTA PRESTO
Two veggie sauces, Pomodoro and Alfredo blend perfectly with our multigrain pasta, top with California vegetable medley

Ronald Tutor Campus Center
LEMONADE

Marketplace:

  • Brussels sprouts, Parmesan Cheese, Balsamic
  • Snap Peas, Edamame, Sesame Vinaigrette
  • Beets, Pickled Red Onions, Hazelnut Vinaigrette
  • Cauliflower, Golden Raisins, Almond, Curry Vinaigrette
  • Broccoli, Ricotta and Champagne Vinaigrette
  • Figs, Arugula and Bleu Cheese, Sherry Vinaigrette
  • Quinoa, Cucumber, Radish, Ginger Orange Vinaigrette
  • Avocado, Cherry Tomatoes, Pine nuts, Lime Vinaigrette
  • Israeli Couscous, Wild Mushrooms, Parmesan, Lemon Truffle
  • Sweet Potatoes and Pistachio Vinaigrette
  • Olive Oil Braised Lima Beans, Lemon, Parmesan
  • Braised Cabbage, Apple, Goat Cheese
  • Orecchiette Pasta, Fresh Mozzarella, Basil

Semi Traditional Sandwiches:
Fresh Mozzarella, Tomato, Basil, Sherry, Focaccia

WAHOO’S FISH TACOS
Choose spicy Cajun Mushrooms or Vegetables for your Wahoo Salad, Enchiladas, Burritos and Bowls. Enjoy the both the black and spicy Cajun white beans and top it all with fresh guacamole and salsa.

SEEDS MARKETPLACE
Sandwiches:

  • Caprese -- Fresh mozzarella balls, whole basil, Roma tomatoes, garlic-aioli, Extra Virgin Olive Oil & balsamic reduction drizzle on Focaccia
  • Grilled BBQ Tofu -- BBQ Tofu sticks with green leaf lettuce, Roma tomatoes, red onions, sliced avocado, Veganaise®, honey-mustard sauce on sliced wheat
Paninis:
Cheese and Onion -- Gruyere cheese, caramelized onions on pressed French roll

Salads:

  • Roasted Beet & Gorgonzola -- Roasted baby gold beets, Gorgonzola crumbles, spring mix, candied walnuts, sliced red onions, champagne vinaigrette
  • Pear & Gorgonzola -- Gorgonzola, fresh pear, candied pecans, spring mix, champagne vinaigrette
  • Mediterranean -- Fresh spinach with cucumber, feta cheese, Kalamata olives, tomatoes, green peppers, red onions, and balsamic vinaigrette

CALIFORNIA PIZZA KITCHEN

Pizza:


  • Traditional Cheese - Mozzarella cheese and our tomato sauce.
  • Vegetarian with Japanese Eggplant - Mozzarella cheese, baby broccoli, grilled Japanese eggplant, roasted corn, sliced red onions, mushrooms, sun-dried tomatoes and our tomato sauce.
  • Margherita - Imported Italian tomatoes, Mozzarella and fresh Mozzarella cheeses. Topped with fresh basil and Parmesan cheese

Pasta:
Curly Mac 'n' Cheese - Fusilli in a light cream sauce.
Tomato Basil Spaghetti - Spaghetti, Italian tomatoes, garlic and fresh basil

Salads:

Chinese Chicken Salad (*without Chicken)
Shredded Napa cabbage, crisp iceberg lettuce and crispy wontons tossed with julienne carrots, red cabbage, green onions, toasted sesame seeds and fresh cilantro. Served with a spicy sweet & sour sesame dressing. Topped with chilled-grilled chicken breast

Soups:

  • Sedona Tortilla Soup
  • Vine-ripened tomatoes, tomatillos and corn with mild green chilies and Southwestern spices. Garnished with crispy corn tortilla strips.
  • Dakota Smashed Pea & Barley Soup (rotation)
  • Hearty vegetarian split pea with barley, carrots, onions and savory herbs. Garnished with chopped green onions.
  • Tomato Basil Bisque Soup (rotation)
  • A purée of vine-ripened tomatoes, simmered with onions, butternut squash, chicken stock, basil and a touch of cream.

Desserts:

  • Old-Fashioned Chocolate Brownie
  • Red Velvet Cake - Three layers of moist red velvet cake frosted with vanilla bean cream cheese.

Tutor Hall Cafe

  • Roasted Vegetable Sandwich
  • Café Salad
  • Inslata Spinaci

Popovich and Law School Cafes

  • Caesar Salad
  • Caprese Salad

Would you like a bowl of hot vegetable soup, or a freshly packaged vegetarian sandwich or salad? How about veggie sushi or edamame? What about energy bars, dried fruit, fresh granola, nuts, trail mixes, yogurt, soy milk or an Odwalla smoothie? Look for these treats throughout campus at Trojan Grounds, Café 84, Seeds Marketplace, LiteraTea, Popovich, Law School and Tutor Hall Café.

Don’t forget about the various vegetarian entrées & full salad bar at both EVK and Parkside Restaurant.

Plus, Trojan Grounds, Tutor Hall Café, LiteraTea and Coffee Bean & Tea Leaf all serve steamed soy milk lattes and hot chocolate. Please see the USC Hospitality website for more information, including hours of operation.

If you have a question about vegetarian diets: how to start, how to make sure you’re getting what you need or to make a suggestion of a new vegetarian food we could serve, please write to “Ask the Dietitian.

Ask the Dietitian

At Ask the Dietitian, faculty, staff, and students are invited to submit questions on-line, to ask general or personal nutrition questions or inquire about details of your favorite foods at USC. Receive a reliable, confidential, timely answer from the  USC Hospitality Dietitian. Or, browse USC Hospitality for general information.

USC Hospitality

The USC Hospitality website provides information on dining. Residential meal plans, retail dining and a map to all dining location at UPC may be found here.

Office for Wellness and Health Promotion: Resource Room

The Resource Room provides books and pamphlets on nutrition and health information and promotes the health of the student as well as the overall health of the campus

Contact: 213-730-4777

Eating Disorder Treatment

The Eating Disorder Treatment Team is a group of caring professionals that assists students who have eating disorders. The team is comprised of two psychologists, two physicians, a psychiatrist and a registered dietitian.

Contact: 213-740-7711

Upcoming Events

No Events Listed

There are no events listed for April 2014.


Wellness in the Libraries

Search for Wellness info with the USC Libraries with this invaluable guide. (PDF)

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