Thursday, December 3, 2015

Sugar Facts



If consuming about 2,000 calories/day, average sugar intake would equate to 20 teaspoons.

Recommendations for added sugar consumption are:
  • Women - no more than100 calories (6 tsp.) daily
  • Men - no more than 150 calories (9 tsp.) daily
  • Sugar is a natural component in many foods & recipes as an added ingredient improving the overall food product or recipe flavor, texture, and palatability.
  • Sugar is a derivative from sugar cane or sugar beets.
  • Sugar adds calories though not necessarily vitamins or minerals compared to other carbohydrates
  • Sugar is categorized as a “simple” carbohydrate- it is broken down into glucose faster and absorbed into the body quickly.
  • reducing sweetened beverages except those that are rich in calcium & vitamins
  • reducing those extra condiments, toppings, and candies that quickly increase sugar and calories
  • researching websites that explain sugar reduction and increase use of natural sweeteners
  • increasing intake of fresh, whole fruits and vegetables with natural vitamins, minerals & phytonutrients
  • increasing complex whole-grain carbohydrates- snack foods rich in fiber
  • drinking more water with zero calories, no added sugars
An added benefit to controlling your intake of “simple” carbohydrates (sugars) would be to maintain a normal weight as recommended by physicians and other health professionals and stay active!
Sources: American Heart Association |

Monday, November 2, 2015

MyPlate at KU

 Consider these nutritional tips to make healthier plate choices and choose nutrient dense foods daily!

  • Assemble your plate with 1/2 fruits/vegetables, 1/4 grains/starch, 1/4 protein, and 1 dairy choice.
  • 5 1/2 oz. lean meats or protein substitutes (soy, quinoa, nuts, beans, seeds)
  • 3 servings (8 oz.) dairy foods, beverages or equivalent
  • 6-11 1 oz. servings whole grains - 1/2 as whole grains
  • 2 cups fruit
  • 2 1/2 cups vegetables
These selections will maximize your intake of fiber, potassium and other vitamins & minerals and will decrease intake of added sugars, sodium and excessive fat. - Source:

Visit KU Dining Services NETNUTRITION™ at

Use this tool as a great resource for a quick nutritional analysis or to review the ingredient label for many of our menu items!

Tuesday, September 22, 2015

Whole Grains for your Whole Life!


Whole grains = the bran + endosperm + germ + original nutrients

Health benefits:

  • Necessary for brain development & healthy functions ( great carbohydrate source)
  • Lowers cholesterol, reduces heart disease risk
  • Lowers depression, risks for respiratory disease, diabetes, breast/prostate cancers
  • High fiber content increases longevity

Whole Grains you may or may not be aware of…

  • Amaranth Barley
  • Buckwheat
  • Corn
  • Millet
  • Oats Quinoa
  • Rice (brown, red, black)
  • Rye
  • Sorghum (or milo) Teff
  • Triticale
  • Wheat
  • Wild rice
  • Current Dietary Guidelines emphasize consuming ½ your grains as whole grains.
  • Consume at least 3 servings whole-grain bread, cereals daily.
  • Read package label ingredients – whole grains should be listed first and look for a Whole Grain Stamp.

KU Dining Services provides many nutrition & wellness campaigns throughout the year!!

This one will focus on the importance of eating whole grain foods.
Stop by any residential dining center to sample recipes and learn more about the health benefits.

Visit with Kelsey Fortin, Watkin’s Health Center Health Educator:

  • Tuesday, September 22 – North College Café in GSP Hall from 11:30am-1pm
  • Wednesday, September 23 – Ekdahl Dining Center (Mrs. E’s) from 5-7pm
  • Thursday, September 24 – Oliver Dining Center from 11:30am-1pm

Visit with KU Dining Services Registered Dietitians: Cheryl Wiley or Christine Ebert:

  • Tuesday, November 3 – Ekdahl Dining Center (Mrs. E’s) from 11am-1:30pm
  • Wednesday, November 4 – North College Café from 11 am-1pm
  • Thursday, November 5 – Oliver Dining from 5-7pm
For more information on whole grains, visit:

Tuesday, August 25, 2015

Egg Shortage

To Our Valued Guests,
As you have heard/read, this spring a bird flu virus eliminated millions of chickens on numerous commercial farms. Since the avian flu virus started to show up in the Midwest, egg prices have been climbing both here and across the country! This of course has a domino effect on all types and varieties of eggs & egg products used in many recipes at all of our KU Dining Services locations.
The reality being, this recent shortage will continue to affect all of us for another 18+ months, as per our sources close to the egg producing distributors. Our procurement staff and chefs are continually researching various options in order to maintain our standards of service, despite these shortages.
KU Dining Services will continue to monitor the situation closely; however, we want you to know, you may experience the day to day impact this on-going egg shortage will have on our menu offerings.
We ask for your cooperation and understanding as we work through this latest hit to the food service industry.

Thank You.
KU Dining Services

Monday, June 1, 2015

Hydration is Key


Staying hydrated contributes to the body’s overall health and well-being.

Drinking enough fluids helps prevent dehydration and osteoporosis.


Dehydration can happen any time of the year, spring, summer, fall, or winter. Pay attention to thirst indicators. Experts state that the body is already in thirst deficit by the time you feel thirsty. The average person needs 8-10 glasses a day or approximately 80 oz. If an athlete, even more.
Athletes can lose weight through the process of sweating during one hour of outdoor exercise or sports activity. If competing, the American College of Sports Medicine recommends consuming:
  • 2 cups of water 2 hours before outdoor exercise or indoor competition
  • 2 more cups 15-20 minutes before exercise
  • 4-8 oz. every 15-20 minutes during competition or heavy exercising

Did you know?

  • 1 oz. of water is approximately 1 gulp.
  • Many sports drinks contain electrolytes to help prevent dehydration and promoting better body function.
  • Milk is actually an excellent recovery beverage.

Modify your caffeine liquid consumption when exercising or competing by:

  • Limiting intake to 1 serving (8 oz.) per day
  • Consuming fluids in the form of water, milk, and/or juice
    • Milk and juice will rehydrate the body oz. per oz. the same as a glass of water
    • Monitor soft drinks as the phosphoric acid components compete with the calcium for absorption. So be sure to drink 3-4 glasses of milk or dairy substitute for best bone health.
    • Eating fresh vegetables and fruits will contribute some fluids in the diet.

More tips…..

  • pack a water bottle as part of your daily routine
  • pack a cooler with water when traveling, picnicking, camping
  • consume water a couple of hours prior to boarding a plane

Have you kept hydrated today?!

Wednesday, May 13, 2015

Ekdahl Residential Dining Center, Mrs. E’s, Wins National Award

The National Association of College and University Food Services (NACUFS)  announced last week that KU Dining Services’ Ekdahl Residential Dining Center, affectionately known as Mrs. E’s, has won the Silver Award for Best Residential Dining Concepts in the Large School Category. 

“We are extremely proud of our KU Dining Services team,” said David Mucci, director of the KU Memorial Unions.  “Their hard work has resulted in winning a NACUFS award not only this year, but last year as well.”

Named for a NACUFS founder, past president and highly regarded innovator, the Loyal E. Horton Dining Award selections are based on an operation’s ability to create exemplary menus, presentations, special events, and new dining concepts. The award also provides an avenue for collegiate dining operations to share ideas and creative presentations with other campus entities.

“It takes a team effort to win prestigious awards like this one,” said Nona Golledge, KU Dining Services Director.  “We’re thrilled for the dedicated staff at Mrs. E’s.  This is a well-deserved recognition.”

Mrs. E’s employs a staff of nearly 200, with the majority of those being part-time student workers.  The facility received a $5 million renovation in 2013, and with that came the addition of 11 new food concept areas, including Smokey’s BBQ and Daz-E Hill Grill.  One innovative concept, called the KYou Zone, caters to students with special dietary needs, including gluten free, vegetarian/vegan and kosher.

KU Dining Services is a function of the KU Memorial Unions and serves the KU campus through residential dining centers, retail cafés and catering services. Operating over 20 dining locations campus-wide and employing nearly 500 students, KU Dining is committed to sustainability and ensuring the collegiate community options for affordable and healthy dining on campus. For more information about the KU Memorial Unions or any of its programs or services, contact Claudia Larkin, 785.864.2449.

Tuesday, March 3, 2015

KU Dining Services Director Wins Major National Award

The KU Memorial Unions announced today that KU Dining Services Director, Nona Golledge, has been selected as the 2015 IFMA Silver Plate recipient in the Colleges and Universities category.  Golledge was chosen by a distinguished jury of foodservice trade press editors and the 2014 Silver Plate recipients.
Since 1955, the International Food Manufacturer’s Association (IFMA) Gold and Silver Plate Awards have acknowledged the most outstanding talents in the $600 billion foodservice industry. Since its inception, the mission of the Gold and Silver Plate program has been to recognize excellence and encourage excellence. Referred to as the “Academy Awards for the food service industry, past recipients of this prestigious award include celebrity chef Charlie Trotter; Ronald Shaich Chairman & CEO, Panera Bread; and Jon Luther, former Chairman of the Board, Dunkin' Brands.
Golledge and her team were nominated for the prestigious Silver Plate Award by four industry giants including Sysco, Hobart, Idahoan Potatoes, and Schwan’s. Golledge and KU Dining Services were selected as an award winner because of their position as a leader in the collegiate dining sector. KU Dining enjoys an exceptional reputation among peer institutions and is often sought out for advice on sustainability, managing student food allergies, creative menu ideas and strategic planning.
Golledge has worked in the food service industry for 34 years, serving as KU Dining Services Director since 2006. Her department is responsible for three residential dining centers, 16 retail dining operations, one full-service restaurant and campus catering services.  KU Dining employs over 600 staff, most of which are students, and serves nearly two million meals throughout the academic year. 
In 2011, Golledge was elected as the President of National Association of College and University Food Services (NACUFS), and credits her NACUFS experience as a driver to KU Dining’s success.

 “This award means the world to me,” said Golledge. “I see it as a team award. My leadership team is truly one of the best in the nation. They have done so much over the years to bring KU Dining to the next level and beyond. They embrace the can-do spirit that makes it possible for our organization to stay innovative in the collegiate dining sector.”
The formal recognition and award ceremonies for this year's Silver Plate recipients will take place on May 18, 2015, in Chicago.  At that time, a Gold Plate Award winner will be selected from among the seven finalists.
“We wish Nona and her team the best as they move into this final round,” said David Mucci, Union Director.  “Regardless of the outcome, KU Dining is a winner in our eyes. Nona and the entire KU Dining staff provide exemplary service to the KU community.  I know I speak for the entire KU Memorial Unions team in congratulating Nona and her staff on this significant accomplishment.”
KUDining Services is a service of the KU Memorial Unions and provides dining services to the KU community through residential dining halls, retail dining operations and campus catering.

Wednesday, February 4, 2015

Smart Salad Selection Tips

Opting for the salad bar can be a great meal choice. It’s a great way to access a quick lunch with lots of nutritional punch, as long as you put a bit of care into navigating the options. Here are some quick tips that will help you make the best selections:

For a salad bar meal, choose foods with:
  • adequate lean protein, carbohydrates, vitamins/minerals
  • less sodium, sugar, total/saturated fats
The best salad bar choices:
  • dark, leafy greens
  • plain vegetables
  • fresh fruit
  • whole grains
  • low-fat dairy &/or lean meat, legumes, soy, nuts, seeds
Consume these ingredients sparingly:
  • cheeses, egg yolks
  • marinated vegetables
  • dressings, dips, condiments
  • crunchy toppings
A salad meal should follow the ChooseMyPlate guidelines recommending consuming ½ your plate in fruits/vegetables, ¼ whole grains, ¼ protein. You can find a wide variety of top salad bar choices at any KU Dining location! Aim to consume the healthiest ingredients in a salad!

Thursday, January 22, 2015

Healthier Eating to Control Weight


Weight control tops many New Year’s resolutions

For optimal weight control consider these nutrition tips …
  • Consume nutrient-dense, lower calorie foods.
  • Aim for your daily total caloric intake to resemble:
    • Proteins (15-20%); Carbohydrates (50-60%); Fats (25-30% with no more than 7-10% saturated fat calories)
  • Include healthier dietary components daily/weekly …
    • 25-35 gm daily fiber in carbohydrate foods [whole-grain breads/cereals, fresh fruits/vegetables, legumes (dry beans, peas), nuts/seeds]
    • omega-3 polyunsaturated fatty acids [best sources: wild salmon, canola oil, walnuts/lesser sources: cod, leafy greens (kale, collard greens, Swiss chard) flaxseeds and/or flaxseed oil]
    • Select yogurts with cultured milk or plain with no-sugar added
    • Control added sodium (salt) intake; no more than 1,500 mg
    • Limit sugar intake: women 100 calories or 6 tsp. per day; men 150 calories or 9 tsp. or less per day
  • Check for additional healthy eating tips and use our NetNutrition program at
  • If dieting with decreased carbohydrates and higher percentage of fat and proteins, do consult your doctor or dietitian first, following his or her recommendations.
  • Learn how to calculate your calorie needs!
  • Remember to exercise to maintain a healthy weight.
Use these resources for improving daily dietary strategies!