By protecting and improving our environment, the communities where we do business and the students we serve, Sodexo makes every day a better day and every tomorrow a better tomorrow.

Healthful Tips & Tricks - Mindful Munch e-Book

Healthy eating on campus is easier with a little planning and know-how. The Mindful Munch e-Book from our registered dietitian gives you tips and tricks to improve your diet, performance, and overall energy level. Whether it's dining hall meals, late-night snacks, or food on-the-go, this guide is for you! Eating mindfully will help you focus and perform better in the classroom and elsewhere. Download Mindful Munch to your smart device for nutritional hints at your fingertips. View here


Cristina Caro, MBA, RDN, LD is a registered dietitian nutritionist and wellness manager for Sodexo Campus Dining, to support nutrition and wellness and campus. She actively promotes healthy eating and assists with special dietary needs through private consults, group sessions, trivia contest and more. Cristina is seen around campus at the dining hall, expos, health fairs, lunch and learns, sports nutrition sessions, and social media. She also assists as guest speaker for health panels, classes, and meetings. She welcomes campus interviews and nutrition questions! 404-750-3159

Dining Hall Health Tips

Dining halls are full of healthy food options. You just need to know which foods to put on your plate. Use these tips to plan your food choices and know which options are best for you! 10 tips for healthy eating in the dining hall

Choosing The Right Proteins For Athletes

I'm an athlete. How much and what type of protein should I be eating? Here is an informative guide to keep you on track. Also contact Cristina Caro to help you determine your individualized protein needs. Check out the guide here.

Staying Fit On Campus

Between classes and studying, it can be difficult to find time to be active. Even if you only exercise for a short period of time, you will feel more energized and better about your health. Get up and move! 10 tips to staying fit on campus

Spice Up Your Life

Throughout history, spices and herbs have been coveted not only for their delicious flavoring but also for the myriad of health benefits they provide. Did you know that spices are packed with antioxidants? Here's a cheat sheet to spices that make a positive impact on your health!

Is Caffeine Really Good For Me?

Is caffeine something I should incorporate into my nutrition plan? Are there certain forms that are better than others? Learn about the potential benefits and risks here.


Did you know that we offer 2 or more vegetarian and or vegan main items at each meal period? Learn more about the benefits to choosing vegetarian options here.

What's In That Beverage?

Here's tips on reaching for the right beverage depending on your activity, and also learn just how much exercise it takes to burn off calories from different types of beverages! Rethink Your Drink

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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

Stress SurvivalImagine 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.

Try these free mobile apps for mindfulness, improving mood and sleep, and reducing anxiety: 

Stress Icons
Top left to right:  Happier, Calm, Headspace
Bottom left to right:  Aura, Stop Breathe & Think, Breethe

Mindful Offering

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. Chefs in our test kitchen develop recipes to meet these criteria in delicious fashion! Look for the Mindful icon to indulge in the healthy and delicious items offered at each meal.

Being well and eating well means becoming aware of choices and making the right decisions to achieve a better today and a better tomorrow. Your Sodexo dining team is committed to offering you a wide range of options for a healthy dining experience. From recipes that include the most nutritious mix of ingredients to offering educational resources for positive lifestyle habits, healthy options are the result of a team dedicated to advancing the well-being of the entire campus community.

Another important part of our focus on health and wellness is the use of seasonal menus, featuring fresh and healthy ingredients - many of which are grown by local or regional farmers. Every season has its own unique produce that is showcased in delicious signature dishes to highlight the distinct flavors and natural appeal of seasonal items.

For students who have special dietary and nutritional needs we have informational resources and customized menus to address your needs. These menus meet the strictest compliance standards, without sacrificing flavor, texture or presentation.

Nutrition IconsSodexo's nutrition icons make it easy to identify healthy choices

Look for these nutrition icons on the foods being served on your campus to help you meet your dietary needs or desires. If you need assistance finding the right types of foods for you, please reach out to your on-campus Sodexo manager or chef.

If you have additional dietary questions, please contact us so we can help! Sodexo has registered dietitians ready to answer your questions and help you make healthy choices.

In This Section

Quick Links
  • Mindful
    Learn more about making healthy choices second nature.
  • A Better Tomorrow Starts Today!
    Learn more about making smart choices for your health, for your community and for your planet
  • Meet the Dietitian
    Ask your health questions to one of our registered dietitians
  • Nutrition Tracking 
    Use MyFitnessPal and the Nutrition Calculator to plan and track your meals
  • My Plate
    Get healthy eating tips, create a personalized plan, and more with the latest information from the USDA

Better Tomorrow

Converse College | Dining Services | 580 E. Main St. | Spartanburg, SC 29302 | tel. (864) 596-9616 | Contact Us