My Body, My Health: Eating right in the DC

It’s easier said than done to eat only nutritious food in the dining commons because as we all know, dining buffet style makes it hard to keep track of portion sizes, calorie intake, and hard to avoid unwanted temptation. For those of you who don’t know where to start here are some breakfast, lunch, dinner, and dessert ideas for the girl who’s trying to stay healthy at school in the winter months and want to look and feel great for spring (which is right around the corner)!

Breakfast:

• Oatmeal: This option is offered every morning in the dining commons. It’s a hearty breakfast choice that will keep you full and satisfied until lunch. Have your oatmeal with 1 tablespoon of nuts or peanut butter on top, or enjoy it with a sprinkle of honey or brown sugar.
• 
  Egg Sandwich (your way): Yes, the DC does provide easily accessible breakfast sandwiches, but you can make this quick and easy recipe yourself and get the benefit of whole grains and less saturated fat from butter.
  • Toast a whole grain English muffin or two pieces of whole grain bread
  • Take about 2 full hard boiled eggs or 3 egg whites from the salad bar and cut them into small pieces.
  • Melt a slice of cheese or some shredded cheese on your bread by placing it on top right after you take it out of the toaster
  • Mush the two ends of your sandwich, your eggs, and your cheese into a delectable and HEALTHY morning meal **add tomato for a great taste!
• Yogurt parfait: In a bowl or clear cup layer:
  • Fruit
  • ¼-½ cup of Yogurt
  • About ¼ cup of sliced almonds, walnuts, or peanuts
  • ¼-½cup of Yogurt
  • About ¼ cup of cereal (Kashi, granola, Total, or Wheaties)
  • Drizzle 1 teaspoon of honey on top
• 
  ON THE GO?
  • You can make any of these things in a Tupperware and bring it along with you for that early morning lecture
  • Have a nutrition bar with at least 150 calories plus a piece of fruit. In the convenience stores UMass sells a large variety of these bars including; Luna, KIND and Odwalla, and Kashi

LUNCH:

• Chicken and Black Bean Fiesta salad
  • Grab a large plate add:
    • 1 cup of dark lettuce greens
    • ANY veggies of your choice (I recommend red peppers, carrots, cucumbers, and sprouts)
    • Salsa
    • 1 tablespoon of corn
    • 1 piece of chicken (cut up)
    • ½ cup of black beans
    • Top with about 2 tablespoons of Italian dressing or balsamic vinaigrette (stay away from creamy dressings as they are full of bad fats!)

• 
  Sandwich and 1 bowl of the soup of the day (preferably a broth based soup)
  • Sandwich ideas:
    • Turkey+ lettuce+ mustard+ tomato
    • Tomato+ ¼ cup of feta cheese crumbles+ cucumber+ pesto
    • Hummus+ tomato+ cucumber
    • Tuna+lettuce+1 slice of cheese melted
    • OR ANY COMBINATION OF THESE!

*ALSO, don’t be afraid to make your own sandwich then ask a worker to pop it in the toaster for you. Just remember to ask for whole grain bread. The fiber will keep you full for your late day work out or club meeting.

Dinner:

• Tofu or Chicken Marinara (your way)
  • Start with a plate of some steamed squash, carrots, string beans, or broccoli
  • Add about ½ cup of whole grain pasta or spaghetti
  • Add 1-2 pieces of chicken or about ¾-1 cup of tofu cubes on top
  • Then, go to the pasta bar and put some marinara sauce and sprinkle Parmesan cheese on top!

*This recipe tastes just like chicken marinara but with less added ingredients

• Stir-fry veggies+ brown rice+ grilled chicken or fish (take off any breading or toppings)
  • Choose some vegetables to be stir-fried in line or find some around the DC and put about ½ a cup on your plate
  • Add ½ -1 cup of brown rice
  • Then put 1-2 pieces of fish or chicken on top

• Choose 1 roll of sushi+ Chinese Soup Bowl+ Cucumber salad:
  • 
    Cucumber salad recipe
    • Cut cucumbers in half’s and put them in a small bowl
    • Add about 2 tablespoons olive oil and a splash of ranch dressing
    • You can also sprinkle 1 tablespoon of craisins or nuts on top for extra flavor

Dessert

• 
  ½-1 cup of Jell-o or pudding
• 1 small handful of M&Ms from the ice cream bar
• 1 cup of cut up melon or berries with 1 tablespoon of honey drizzled on top

If you like these ideas try them out for a week or so. Soon, you’ll discovering and eating healthy and delicious food at every single meal in the DC!

Be sure to check out UMass’s nutrition website for tons more information on staying healthy at school.