Eat This Not That, New Trier Cafeteria Edition



For those who are unfamiliar to Eat This, Not That, the concept is to consider what you are eating and to make healthier choices. Eat This, Not That is a diet based off the book, “Eat This, Not That!” by David Zinczenko, which encourages people to recognize the healthy and unhealthy ingredients in the food they choose to eat.


Many New Trier students and faculty purchase their breakfast, lunch, or snacks through the school food system, Aramark, but are they making the healthiest choices?


Nutrition facts, unless otherwise noted, are based off of generic foods found from the following websites:,,, and



Snack 2 Go


Eat This: Pita chips with hummus-In one serving, there are 310 calories, 670 mg sodium, 0g of sugar, 4g dietary fiber, and 10g protein.



Not That: Large muffins- In one muffin, there are 546 calories (240.7 g of calories from fat), 26.7 g fat, 437.9 mg sodium, 2.4 g dietary fiber, 37.6 g sugar, and 7.3 g protein.






Eat This: Uncrustable-In one sandwich, there are 210 calories (80 calories from fat), 240mg of sodium, 2g dietary fiber, and 9g sugar.


Not That: Pasta salad-In one cup of pasta salad, there are 358 calories (169 calories from fat), 18.8g fat, 40.7g carbohydrates, 7g protein, 2.5g dietary fiber, 924mg sodium, and 4g sugar.



From the student cafeteria:


A la Carte


Eat This: A freshly baked cookie-In one cookie, there are 34 calories (16 calories from fat), 21mg of sodium, 0.2g dietary fiber, 2.4g sugar, and 0.38g of protein.


Not That: Poptarts-In one package (Frosted Strawberry), there are 400 calories (90 calories from fat), 10g fat, 340mg sodium, 1.4g dietary fiber, 32g sugar, and 4g protein.




Breakfast a quick start


Eat This: Scrambled eggs (4 oz)-In one serving of scrambled eggs there are 115 calories (53 calories from fat), 5.9g total fat, 435mg sodium, 0g dietary fiber, 2.2g sugar, and 12.3g protein.


Not That: Egg, cheese, and bacon bagel sandwich- In one sandwich there are 672 calories (217 calories from fat), 24.06g total fat, 1747 mg sodium, 3.4g dietary fiber, 11g sugar, and 33g protein.


Italian (pasta)


Eat This: Pasta with sauce and diced chicken- In one serving (1 cup) there are 310 calories (50 calories from fat), 5g total fat, 536mg sodium, 2.5g dietary fiber, 10g sugar, 14.4g protein.


Not That: Pasta with sauce and beef- In one serving (1 cup) there are 329 calories (118 calories from fat), 13g total fat, 1887mg sodium, 3.8g dietary fiber, 8.5g sugars, and 20g protein.


*Both include garlic bread- In one serving (1 small slice) there are 53 calories (18 calories from fat), 2g total fat, 98mg sodium, 0.4g dietary fiber, 0.07g sugars, and 1.24g protein.




Eat This: A slice of cheese pizza- In one slice there are 376 calories, 10.7g total fat, 49.2g carbohydrates, 22.9g protein.


Not That: A slice of pepperoni pizza- In one slice there are 504 calories, 22.7g total fat, 49.2 carbohydrates, 28.9 g protein.





Eat: Mozzarella cheese sticks-In one mozzarella cheese stick there are 80 calories (54 calories from fat), 6g total fat, 190mg sodium, 0g dietary fiber, 0g sugar, and 7g protein.


Avoid: Corn dogs- In one corn dog there are 280 calories (163 calories from fat), 18g total fat, 755mg sodium, 1g dietary fibers, 5g sugars, 8.3g proteins.






Burger Studio


Eat: Boca Veggie burger-In one burger there are 120 calories (45 calories from fat), 5g total fat, 380mg sodium, 5g dietary fiber, 0g sugar, and 14g protein.


Avoid: Angus Beef burger- In one burger there are 682 calories (321 calories from fat), 35.7g total fat, 1360mg sodium, 0g dietary fiber, 9.1g sugar, and 43.2g protein.



Green Street Deli


Eat: BLT sandwich-In one sandwich there are 282 calories (67.5 calories from fat), 7.5g total fat, 465mg sodium, 2.2g dietary fiber, 0g sugar, and 5.3g protein.


Avoid: Chicken salad-In one serving (6 oz) there are 390 calories (265 calories from fat), 29.4g total fat, 269mg sodium, 0.7g dietary fibers, 0.92g sugars, and 27.7g proteins.





Eat: Fish tacos-In one taco there are 170 calories (63 calories from fat), 7g total fat, 300mg sodium, 1g dietary fiber, 1g sugar, and 13g protein.


Avoid: Chicken burrito (with cheese)-In one burrito there are 645 calories (312 calories from fat), 35g total fat, 1226mg sodium, 2.1g dietary fibers, 2.6g sugars, and 47.7g proteins.





Eat: Chicken Noodle soup-In 1 cup of soup there are 65 calories (22 calories from fat), 2.4g total fat, 868mg sodium, 0g dietary fiber, 1.1g sugar, and 3.2g protein.


Avoid: Chili-In one serving of chili (10 oz) there are 118 calories, 6g total fat, and 500mg sodium

*Chili nutrition facts from Aramark soup menu on New Trier’s website