Is your lunch hour feeling a little bland? Do you find yourself selecting the same foods everyday? Are you excited about what you're eating or just going through the motions before heading to class?

If you're eating in the UD dining halls, it can be a struggle to create a balanced, healthy meal, especially when there are so many options available. Here are a few steps to follow when building your plate to ensure you're leaving full and satisfied.

Step 1: Assess your hunger and schedule

Ask yourself two questions: How hungry are you? What's your schedule today? You might not be starving, but sometimes we have to eat if we’re not really hungry. This might be your only break between classes!

Step 2: Check out the menu online on your phone or laptop.

What do you feel like eating? What are you in the mood for? Think about what type of food is calling your name and look ahead to see what the dining halls are serving so you don’t have to wander around aimlessly.

Step 3: Assemble the perfect plate

For optimal energy, you want to include protein and carb on half of your plate. Your protein could be meat, eggs, peanut butter, fish, beans, tofu, milk, yogurt or cheese. Carbs could be bread, bagels, rice, potatoes, corn, peas, yams, etc.

For optimal nutrition, the other half of your plate should be fruit and/or vegetable. This could be a salad, cooked vegetables, fruit, applesauce, vegetable soup, etc. You might want to make two plates to make it easier: a sandwich on one and a salad on the other!

Step 4: Eat what makes you happy

Are you eating something you’re in the mood for or really like? You want to feel physically full and mentally satisfied, as well. If you have a plate with chicken, rice and broccoli but really aren’t crazy about any of those foods, you won't be happy. If you love mashed potatoes, why not sub out for rice for potatoes? You’re going to be physically satisfied by eating a combination of protein, carb and vegetable and also mentally satisfied by eating something you enjoy. 

Need more advice or extra help from a registered dietitian? Visit the Nutrition Clinic in Laurel Hall and make an appointment by calling 302-831-2226.