Dining Services Protein Factsheet

Protein is an essential macronutrient that supports muscle growth, tissue repair, enzyme production, and a healthy immune system. The campus dining services aim to provide balanced, highquality protein options that meet the diverse dietary needs of students, faculty, and staff.

Why Protein Matters

• Muscle Maintenance & Growth: Every cell in the body contains protein; adequate intake is crucial for preserving lean mass, especially for active students.
• Satiety: Protein helps you feel fuller longer, which assists in weight management and sustained energy throughout the day.
• Metabolism: The thermic effect of protein (the energy required to digest it) is higher than that of carbohydrates or fats.
• Health Support: Adequate protein aids in hormone regulation, immune function, and the production of neurotransmitters.

Recommended Daily Intake

The Recommended Dietary Allowance (RDA) for protein for most adults is 0.8 grams per kilogram of body weight. Active individuals, athletes, or those engaged in strength training may benefit from 1.22.0g/kg. Below is a quick reference:

Weight (kg)	Minimum (g)	Active Range (g)
55	44	66110
65	52	78130
75	60	90150
85	68	102170

Protein Sources on Campus

The dining halls offer a variety of animalbased and plantbased protein options. All dishes are clearly labeled with their protein content.

AnimalBased Options

• Grilled chicken breast (30g per 4oz serving)
• Lean beef patty (22g per 3oz serving)
• Turkey meatballs (18g per 4oz serving)
• Eggs whole (6g per large egg) and egg whites (3g per egg white)
• Lowfat Greek yogurt (15g per 6oz cup)
• Cheese varieties cottage cheese (14g per cup) and mozzarella (6g per ounce)

PlantBased Options

• Tofu firm (10g per cup)
• Tempeh (15g per cup)
• Lentils, cooked (9g per cup)
• Chickpeas, cooked (7g per cup)
• Quinoa (8g per cup cooked)
• Edamame (17g per cup shelled)
• Peanut butter (8g per 2tbsp)

How to Build a Balanced Plate

1. Half the plate with vegetables and fruits. They provide fiber, vitamins, and minerals that complement protein.
2. One quarter with lean protein. Aim for 2030g of protein per main meal.
3. One quarter with whole grains or starchy vegetables. Options include brown rice, wholewheat pasta, or sweet potatoes.
4. Add a healthy fat. Avocado, nuts, seeds, or a drizzle of olive oil add flavor and satiety.

Sample Menu Items (Protein Content)

Location	Dish	Protein (g)	Notes
Main Hall	Grilled Chicken Caesar Salad	28	With light dressing, wholegrain croutons
Main Hall	Vegetarian StirFry with Tofu	22	Brown rice, mixed veggies
North Caf	Turkey & Avocado Wrap	24	Wholewheat tortilla
North Caf	Black Bean Burrito Bowl	20	Quinoa, salsa, guacamole
Snack Bar	Greek Yogurt Parfait	18	Granola, berries
Snack Bar	Peanut Butter Banana Smoothie	15	Soy milk base

Special Dietary Considerations

Our dining services accommodate a range of dietary preferences and restrictions:

• Vegetarian: Plantbased entrees are available daily.
• Vegan: Look for the V symbol; protein sources include tempeh, legumes, and fortified soy products.
• GlutenFree: Glutenfree grains such as rice, quinoa, and certified glutenfree breads are offered.
• AllergySensitive: Ingredient lists are posted online; staff are trained to prevent crosscontamination.

Tips for Maximizing Protein Intake

• Combine complementary plant proteins (e.g., beans+rice) to achieve a complete amino acid profile.
• Include a proteinrich snack between mealsGreek yogurt, a handful of nuts, or a hardboiled egg.
• Use the dining halls nutrition kiosk to view exact protein grams for any menu item.
• Stay hydrated; water helps with digestion and nutrient absorption.

Frequently Asked Questions

Q: Is protein from plant sources as effective as animal protein?

A: Yes, when a variety of plant proteins are consumed throughout the day, they provide all essential amino acids needed for health.

Q: How can I meet my protein goals on a vegetarian diet?

A: Aim for at least three plantprotein servings per day (tofu, tempeh, legumes, dairy, eggs, or fortified grains). Pairing beans with grains boosts completeness.

Q: Does the dining hall provide protein counts for all dishes?

A: All main entrees and packaged items display protein content on the menu board or on the digital nutrition kiosk.

Resources

For more detailed nutrition information, visit the Campus Nutrition Portal. You can also download the full Protein Fact Sheet PDF, which includes a printable portion guide and a list of seasonal highprotein foods.

*The protein values listed are averages based on standard serving sizes. Individual needs may vary.