Café
Are sports drinks better than water for exercise? 🤔
Are sports drinks better than water for exercise? 🤔
Didn`t get a cookie yesterday? No worries, we are ready for you next Wednesday with a giant White Chocolate Macadamia cookie. See you at Sam`s!
Didn`t get a cookie yesterday? No worries, we are ready for you next Wednesday with a giant White Chocolate Macadamia cookie. See you at Sam`s!
Fuel your next long workout with our recipe for White Bean Dark Chocolate Oat Bars! (Or, you know, just enjoy them as your next snack. 😉)
Fuel your next long workout with our recipe for White Bean Dark Chocolate Oat Bars! (Or, you know, just enjoy them as your next snack. 😉)
Looking to stay energized during your next workout? For the right energy balance, follow these simple guidelines from our sports performance dietitians! (Seek additional guidance from a registered dietitian if you are extremely active or a professional athlete!)
Looking to stay energized during your next workout? For the right energy balance, follow these simple guidelines from our sports performance dietitians! (Seek additional guidance from a registered dietitian if you are extremely active or a professional athlete!)
The dog days of summer are here, meaning it`s time to venture outside for a picnic 🌳🍃
The dog days of summer are here, meaning it`s time to venture outside for a picnic 🌳🍃
Our sports dietitians are breaking down common health and wellness claims made by sports drink companies and comparing them to recommendations from health experts — swipe through the carousel or read on below!
Q: Why is hydration important during exercise?
A: Water makes up 50-75% of the body and is imperative for physiological and biological processes. During a sweaty workout, your fluid needs may increase significantly.
Sweat includes electrolytes like sodium, and folks who sweat a lot during exercise may experience dehydration, muscle cramping, and more if they lose too many electrolytes during vigorous exercise.
Q: Do sports drinks replace the electrolytes lost during exercise?
A: Your body naturally keeps water and electrolytes in balance, meaning sports drinks don`t necessarily replace the amount of sodium lost during exercise. Sports drinks can help you hydrate during longer or more intense workouts but do not actually replenish electrolytes.
Q: What about sports drinks with added carbohydrates for energy?
A: Your body actually stores carbohydrates in muscles and the liver allowing you to have adequate energy for 90-120 minutes of moderate exercise. For anything lasting longer, you may need additional carbohydrates to stay energized.
Q: What about sports drinks with added sugar?
A: Although professional athletes tend to have higher nutrient needs and can handle the sodium and sugar from sports drinks, most Americans have adverse effects to drinks high in sodium and added sugar such as diabetes and cardiovascular disease.
TL;DR
👉 If you exercise at low to moderate intensity for up to 60 minutes per day, water and a balanced diet is sufficient for hydration during exercise.
👉 Competitive or recreational athletes exercising in hot environments, for longer than an hour, or who are heavy sweaters, will likely benefit from consuming a sports drink that contains electrolytes and carbohydrates during exercise.
#SportsNutrition #HydrationTips #ExerciseScience #PerformanceNutrition #SportsHydration #NutritionMythBusters
Our sports dietitians are breaking down common health and wellness claims made by sports drink companies and comparing them to recommendations from health experts — swipe through the carousel or read on below!
Q: Why is hydration important during exercise?
A: Water makes up 50-75% of the body and is imperative for physiological and biological processes. During a sweaty workout, your fluid needs may increase significantly.
Sweat includes electrolytes like sodium, and folks who sweat a lot during exercise may experience dehydration, muscle cramping, and more if they lose too many electrolytes during vigorous exercise.
Q: Do sports drinks replace the electrolytes lost during exercise?
A: Your body naturally keeps water and electrolytes in balance, meaning sports drinks don`t necessarily replace the amount of sodium lost during exercise. Sports drinks can help you hydrate during longer or more intense workouts but do not actually replenish electrolytes.
Q: What about sports drinks with added carbohydrates for energy?
A: Your body actually stores carbohydrates in muscles and the liver allowing you to have adequate energy for 90-120 minutes of moderate exercise. For anything lasting longer, you may need additional carbohydrates to stay energized.
Q: What about sports drinks with added sugar?
A: Although professional athletes tend to have higher nutrient needs and can handle the sodium and sugar from sports drinks, most Americans have adverse effects to drinks high in sodium and added sugar such as diabetes and cardiovascular disease.
TL;DR
👉 If you exercise at low to moderate intensity for up to 60 minutes per day, water and a balanced diet is sufficient for hydration during exercise.
👉 Competitive or recreational athletes exercising in hot environments, for longer than an hour, or who are heavy sweaters, will likely benefit from consuming a sports drink that contains electrolytes and carbohydrates during exercise.
#SportsNutrition #HydrationTips #ExerciseScience #PerformanceNutrition #SportsHydration #NutritionMythBusters
Makes 20 servings
INGREDIENTS
1 tablespoon chia seeds
3 tablespoons water
3-1/4 cups old-fashioned rolled oats
1 teaspoon baking powder
1 teaspoon baking soda
1/2 teaspoon cinnamon, ground
1 teaspoon salt
1-1/2 cups or 15-ounce can cooked white beans, rinsed and drained
1/4 cup olive oil or other neutral oil
1/3 cup maple syrup
1/4 cup carrots, shredded
1/2 teaspoon orange zest
1/4 cup apple sauce
1 teaspoon vanilla extract
1/2 cup dates, pitted, and chopped
1/4 cup pumpkin seeds, toasted
1 cup 60% dark chocolate, morsels
DIRECTIONS
Preheat oven to 350 degrees F. Line sheet pan with parchment paper.
Mix chia seeds and water and set aside for 15 minutes. Process 1/2 of the oats in a food processor until it is a flour-like consistency. In a large mixing bowl, combine the remaining rolled oats, the ground oats, flour, baking powder, baking soda, cinnamon, and salt. Mix thoroughly.
Place the white beans and oil in a food processor and process until creamy. Remove and add to oat mixture. Place the chia seed (with water), maple syrup, carrots, orange zest, apple sauce, and vanilla in a food processor. Puree until smooth. Add this mix to the oat and bean mixture and combine thoroughly.
Fold in the dates, pumpkin seeds, and dark chocolate.
Spread evenly onto a sheet pan and bake for 18 minutes, rotating pan halfway through.
Cool completely, then cut into bars.
#Beancipes #WorkoutFuel #FitnessFuel #SnackIdeas
Makes 20 servings
INGREDIENTS
1 tablespoon chia seeds
3 tablespoons water
3-1/4 cups old-fashioned rolled oats
1 teaspoon baking powder
1 teaspoon baking soda
1/2 teaspoon cinnamon, ground
1 teaspoon salt
1-1/2 cups or 15-ounce can cooked white beans, rinsed and drained
1/4 cup olive oil or other neutral oil
1/3 cup maple syrup
1/4 cup carrots, shredded
1/2 teaspoon orange zest
1/4 cup apple sauce
1 teaspoon vanilla extract
1/2 cup dates, pitted, and chopped
1/4 cup pumpkin seeds, toasted
1 cup 60% dark chocolate, morsels
DIRECTIONS
Preheat oven to 350 degrees F. Line sheet pan with parchment paper.
Mix chia seeds and water and set aside for 15 minutes. Process 1/2 of the oats in a food processor until it is a flour-like consistency. In a large mixing bowl, combine the remaining rolled oats, the ground oats, flour, baking powder, baking soda, cinnamon, and salt. Mix thoroughly.
Place the white beans and oil in a food processor and process until creamy. Remove and add to oat mixture. Place the chia seed (with water), maple syrup, carrots, orange zest, apple sauce, and vanilla in a food processor. Puree until smooth. Add this mix to the oat and bean mixture and combine thoroughly.
Fold in the dates, pumpkin seeds, and dark chocolate.
Spread evenly onto a sheet pan and bake for 18 minutes, rotating pan halfway through.
Cool completely, then cut into bars.
#Beancipes #WorkoutFuel #FitnessFuel #SnackIdeas
Here are the basics before we dive in:
👉 Choose a balance of whole foods and stay hydrated throughout your day
👉 The timing of when you fuel up is key for optimal performance
👉 Drink 8 ounces of water per 30 minutes of exercise
👉 Help your body repair muscles and refill energy stores with post-workout food
Explore the tips in the carousel or read on below!
⏲️ 3-4 hours before (or night before)
Food: Have a full meal; drink plenty of fluid
Pro tip: Focus on carbohydrates: fruits, starchy vegetables, grains, bread, pasta, beans, lentils
⏲️ 30-60 minutes before
Food: Enjoy a small snack; keep hydrating, but in smaller quantities
Pro tip: Consume primarily simple carbohydrates
⏲️ During
Food: Replenish with something quick if allowable during competition (otherwise replenish at half-time); hydrate with water or a sports drink every 10-30 minutes
Pro Tip: Choose easy-to-digest carbohydrates like raisins, energy bars, dates, or pretzels
⏲️ Post
Endurance activity or intense training
Food: Consume a 3:1 ratio of carbohydrates to protein
Pro tip: Eat what you can within an hour of finishing to aid recovery
Exercise <60 minutes
Food: Eat at your next planned meal or snack
Pro tip: Eat regularly spaced meals throughout the day to aid recovery
For more ideas (and even some recipes to support performance!) head to the link in our bio. #FitnessNutrition #ExerciseNutrition
Here are the basics before we dive in:
👉 Choose a balance of whole foods and stay hydrated throughout your day
👉 The timing of when you fuel up is key for optimal performance
👉 Drink 8 ounces of water per 30 minutes of exercise
👉 Help your body repair muscles and refill energy stores with post-workout food
Explore the tips in the carousel or read on below!
⏲️ 3-4 hours before (or night before)
Food: Have a full meal; drink plenty of fluid
Pro tip: Focus on carbohydrates: fruits, starchy vegetables, grains, bread, pasta, beans, lentils
⏲️ 30-60 minutes before
Food: Enjoy a small snack; keep hydrating, but in smaller quantities
Pro tip: Consume primarily simple carbohydrates
⏲️ During
Food: Replenish with something quick if allowable during competition (otherwise replenish at half-time); hydrate with water or a sports drink every 10-30 minutes
Pro Tip: Choose easy-to-digest carbohydrates like raisins, energy bars, dates, or pretzels
⏲️ Post
Endurance activity or intense training
Food: Consume a 3:1 ratio of carbohydrates to protein
Pro tip: Eat what you can within an hour of finishing to aid recovery
Exercise <60 minutes
Food: Eat at your next planned meal or snack
Pro tip: Eat regularly spaced meals throughout the day to aid recovery
For more ideas (and even some recipes to support performance!) head to the link in our bio. #FitnessNutrition #ExerciseNutrition
Did you know that the word picnic comes from the French word "pique-nique," meaning pick nothing? The French were the first to introduce the modern idea of a picnic when royal parks were made public after the French Revolution in 1789!
Get outside and enjoy a picnic 👇
🍳 WHAT TO COOK
- Don`t make something complicated. Stick to a variety of cold, composed salads and pair them with a variety of pre-made sandwiches (don`t forget about guests with food allergies or preferences!).
- Consider making a cheese board or other snack board in a sealable container.
🔊 WHAT TO BRING
- Picnic blankets galore! There might not be tables and chairs available where you are hosting your picnic.
- Ditch the cute picnic basket and use a cooler for your perishable items. (Keeping items cold helps prevent bacteria from growing in your food, which could make you sick!)
- A picnic isn`t just about the food. Bring a speaker and yard games like cornhole or bocce ball.
♻️ HOW TO REDUCE WASTE
- Ditch the plastic and paper plates for enamel plates or other reusables (they`re also easier to eat off of!).
- Avoid throwing away leftovers by bringing containers to package leftovers for guests to take home.
- Focus on bringing beverages in recyclable containers like cans or glass bottles.
💡 HOW TO KEEP IT SIMPLE
- Organize your cooler by stacking the items in the order you plan to serve them.
- Avoid stress by being over-prepared. For example, bring extra garbage bags, napkins, and even hand sanitizer.
- Ask guests to bring something, even if it`s just packaged snacks, drinks, or picnic blankets!
#SummerPicnic #PicnicIdeas #OutdoorDining #PicnicPrep #ZeroWasteLiving
Did you know that the word picnic comes from the French word "pique-nique," meaning pick nothing? The French were the first to introduce the modern idea of a picnic when royal parks were made public after the French Revolution in 1789!
Get outside and enjoy a picnic 👇
🍳 WHAT TO COOK
- Don`t make something complicated. Stick to a variety of cold, composed salads and pair them with a variety of pre-made sandwiches (don`t forget about guests with food allergies or preferences!).
- Consider making a cheese board or other snack board in a sealable container.
🔊 WHAT TO BRING
- Picnic blankets galore! There might not be tables and chairs available where you are hosting your picnic.
- Ditch the cute picnic basket and use a cooler for your perishable items. (Keeping items cold helps prevent bacteria from growing in your food, which could make you sick!)
- A picnic isn`t just about the food. Bring a speaker and yard games like cornhole or bocce ball.
♻️ HOW TO REDUCE WASTE
- Ditch the plastic and paper plates for enamel plates or other reusables (they`re also easier to eat off of!).
- Avoid throwing away leftovers by bringing containers to package leftovers for guests to take home.
- Focus on bringing beverages in recyclable containers like cans or glass bottles.
💡 HOW TO KEEP IT SIMPLE
- Organize your cooler by stacking the items in the order you plan to serve them.
- Avoid stress by being over-prepared. For example, bring extra garbage bags, napkins, and even hand sanitizer.
- Ask guests to bring something, even if it`s just packaged snacks, drinks, or picnic blankets!
#SummerPicnic #PicnicIdeas #OutdoorDining #PicnicPrep #ZeroWasteLiving
![Wheaton College Dining](https://images.media.cafebonappetit.com/uploads/sites/235/2024/03/WHEATON_Vertical_3c_180px.png)
Café Hours
Breakfast
Anderson Commons
Light Fare
Anderson Commons
Anderson Commons
Lunch
Anderson Commons
Dinner
Anderson Commons
Menu Icon Legend
FOOD ALLERGIES
Serving Students with Food Allergies and Celiac Disease
The dining services team is well-trained in food allergy awareness and offer a number of options for students with food allergies and celiac disease. This includes communication about and modification to existing menu items, special preparation of menu items, and access to special products as agreed upon with students.
Daily menus for each café can be accessed at wheaton.cafebonappetit.com. Menu items that are appropriate options for most students with celiac disease are labeled as “made without gluten-containing ingredients” and can be filtered to streamline searching using the dietary preferences filter. Top-9 allergens are included in menu names and/or descriptions whenever possible. For more on eating with a food allergy in our café, visit this page and view the guide on Food Allergies and Celiac Disease at Wheaton College. Further questions about ingredients can be answered by our trained managers/chefs on-site.
Dining Without the Top-9
We understand that our guests with special dietary needs, albeit food allergies, celiac disease, lactose intolerance, or any other medically necessary diet simply want a safe place to make food choices, quickly. To allow guests to have readily available options that meet their needs, we offer SimplyOASIS — a destination in the café where all meals are prepared without the use of top-9 allergens plus gluten through the sole use of whole foods.
![](https://images.media.cafebonappetit.com/uploads/sites/235/2018/05/6-allergens-12321-9-4-1024x683.jpg)
For questions about these services or to request food allergy accommodations, students should contact:
Luis Colon, General Manager
luis.colon@cafebonappetit.com
(630) 752-5394
Learning and Accessibility Services
las@wheaton.edu
(630) 752-5615
Stay Fresh
![cafebonappetit](https://images.media.cafebonappetit.com/uploads/sites/2/2022/06/dwe_hydration_sports-drinks-vs-water_400x400px_istock-1319639643.jpeg)
Are Sports Drinks Better than Water for Exercise?
Do you really need specialty sports drinks? Our sports dietitians break down hydration science.
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White Bean Dark Chocolate Oat Bar
Bean bars that nourish your body and deliver flavors that will satisfy your taste buds in just a few bites.
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Fueling for Your Best Performance
Maximize the benefits of working out by choosing foods to fuel up and recover quickly after all that effort!
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Combing Through the Clutter: How to Identify Credible Nutrition Information
Be a slightly skeptical consumer by seeking out information from qualified professionals for advice on your health.
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Oyster Mushroom Bacon BLT
Experiment with the smoky flavors of this plant-based “bacon” that can be stacked for a delicious BLT.
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Selective Attention Bias: Are You Missing the Full (Health) Picture?
Take a step back and expand your selective attention to see what your brain may be missing.
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The Sometimes Vegetarian: Small Changes Can Lead to Big Results
Consider these small changes to nourish yourself and protect the planet that we all share.
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Chipotle Tofu Tacos
Ground tofu makes the perfect filling for a satisfying, smokey, and plant-centric taco.
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On Your Mark, Get Set, Go for the Plants!
Plants fuel people and help protect the planet – if athletes can do it, so can you!
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Ginger-Lime Melon Pops
Keep your freezer stocked with these summertime popsicles that will keep you cool with a little bit of kick.
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Quenching Your Thirst
Water isn’t the only way to stay hydrated. Try these fun and creative ways to help you meet your fluid needs.
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Shining Light on those Grill Marks
For many, the warmer weather calls for firing up the grill, but are there dangers to cooking over an open flame?
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Grilled Watermelon with Lime-Mint Yogurt Sauce
This grilled take on watermelon gives a hint of spice but will leave you feeling refreshed and hydrated.
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The Plant-Forward Grill
Check out these chef-approved tips to spice up your grill repertoire with plants.
MEAL PLANS
Dining is integral to the college experience and plays an important role in helping students make connections, form communities, and learn from their food and consumption. Wheaton College and Bon Appetit have partnered to provide students with a variety of appealing, convenient, and healthy dining options for all palates, dietary restrictions, and allergy sensitivities. Our dining program supports small, local farms with food cooked from scratch. Accomplishing this is a mouthful indeed, but the bottom line is that staff strive to cook delicious food that’s good for students, the animals, the workers, the community, and the Earth — because they’re all connected.
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Eat Right — For You
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Wellness
When it comes to wellness, Bon Appétit’s focus is on simple, delicious food — that happens to be good for you. To support long-term health, we are bringing more plants to menus every day in a craveable way, while emphasizing healthy cooking techniques. When healthy food tastes good, nourishing your body and mind becomes the easy choice.
![cafebonappetit](https://images.media.cafebonappetit.com/uploads/sites/2/2023/07/7-allergens-333-9-640x480.jpg)
Food Allergies
We serve thousands of guests with food allergies and sensitivities safely in our cafés every day. Our chefs, managers, and dietitians work closely with our food-allergic guests to create reasonable solutions to help them eat what they love. If you have questions about eating for your dietary needs in our cafés, reach out to us: we’ll gladly meet with you.
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Sustainability
Wellness also includes the health of the animals, the workers, the community, and the Earth. They’re all connected. Bon Appétit has been committed to “food service for a sustainable future” for decades, and we’ve led the food service industry in tackling many important issues, such as cage-free eggs, antibiotics in animal production, and farmworker rights.
Tell Us What You Think
Common Questions
- I’ve been trying to eat a healthier diet. Will I be able to find a healthy food choice in my café?
- Can you tell me how many calories are in the foods in my café?
- How will you handle my concerns about a food allergy?