Eating in your university’s dining hall may be a necessary part of college, but making healthy choices in the cafeteria can prove to be difficult for the health-conscious collegiette. After all, what’s a girl to do when she’s surrounded by hundreds of meal options in a buffet-style setting? In an effort to help you keep off that freshman fifteen (or even that sophomore, junior, or senior fifteen…), we’ve consulted with Kelly Klaczkiewicz, a registered dietitian, and compiled a list of the dining hall’s best and worst options to make choosing your meals a piece of cake (not literally!).
Breakfast
Pick It: Yogurt, Granola & Fruit
Grab a bowl of low-fat or Greek yogurt and add some granola. Try Kellogg’s Low Fat granola or Trader Joe’s granola if your dining hall offers it – many other brands can be high in calories. According to Livestrong’s diet & nutrition tips, the combination of six ounces of low-fat yogurt and a ¼ cup of granola weighs in at only approximately 240 calories. Plus, granola is high in fiber and protein, helps build muscles mass, and keeps the skin healthy, while yogurt contains healthy bacteria that keeps digestion moving smoothly. You can also add fresh fruit to the mix for a sweeter taste and a vitamin boost – one cup of blueberries contributes only 80 calories to your meal and gives you the added bonus of antioxidants, which can lower your risk of cancer and slow down the aging process!
Skip It: Sausage, Egg and Cheese on a Biscuit
Breakfast sandwiches are high in fat and calories because of the cheese, sausage and biscuit. In the end, a six ounce (about the size of your fist) sandwich weighs in at about 530 calories and contains high levels of sodium. However, substituting a slice of tomato for the sausage can help make this breakfast option into a healthier choice!
Skip It: Bagel & Cream Cheese
A regular bagel with cream cheese is all carbohydrates and fat. Unfortunately, carbs don’t have enough staying power to keep you full until lunch time, and cream cheese is not heart-healthy because of its high levels of saturated fat. Skip this quick fix and head for a healthy bowl of yogurt and granola instead.
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Lunch
Pick It: Deli Sandwich
Add three ounces of reduced fat meat (about the size of a deck of cards or a check book) to whole wheat bread, load that sandwich up with veggies (try power-packed spinach!), dress it with olive oil and balsamic vinegar and you have a healthy lunch! Why the whole wheat bread? It contains the bran from the original grain which will keep you feeling full longer and it also has more fiber and vitamins than white bread or carb-heavy wraps and tortillas. Vegetables like lettuce, spinach, tomatoes and onions give an added nutritional bonus and oil and vinegar are great low-calorie dressing options compared to mayonnaise and mustard.
Skip It: Chicken Caesar Salad
Salads always seem like the “healthier choice”, but they often have hidden ingredients that make them lesshealthy. A loaded Caesar salad with romaine lettuce, cheese, chicken, croutons and dressing can weigh in at upwards of 600 calories! Why? The chicken contributes calories, but these are good calories (lean protein!) and the romaine lettuce is also a healthy addition. The kicker here is the Caesar dressing – one pack (2 fluid oz) can be almost 200 calories and is lacking in nutritional value. Eliminating the Caesar dressing can turn this “skip” into a resounding “pick”. If you hate the thought of going without some kind of dressing, try topping your salad with one ounce each of olive oil and balsamic vinegar.
Skip It: Cheese Quesadilla
A cheese quesadilla is a bad choice in terms of calories and fat. Full-fat cheese can be high in fat and calories, and a medium-to-large sized quesadilla is high in calories. Cheese canact as a great source of calcium for your body (perk: strong bones!), but the quesadilla’s calories outweigh this meal’s benefits. A side of sour cream is also high in fat and calories. To make this choice more nutritious, swap full-fat cheese for reduced fat cheese, a regular quesadilla for a whole-wheat quesadilla, and a single scoop of guacamole (which contains nutritious fats) for sour cream. To keep you feeling full longer, add three ounces of grilled chicken (about the size of a deck of cards or a check book).
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Dinner
Pick It: Chicken Stir Fry
White meat chicken is a lean meat and when combined with assorted vegetables, you get the benefit of vitamins, fiber and protein. Plus, a normal serving size(again, about the size of a deck of cards or a check book) contains only approximately 300 calories. Choose brown rice to make this meal even healthier; brown rice contains more grains and less starch. One serving of rice should be about equal to what can fit in your cupped palm. Go light on the sauce if it looks oily, and replace the chicken with tofu, pork or beef to fit your own preferences!
Skip It: Mac ‘n Cheese & Chicken Nuggets
This is a classic cafeteria meal, and one that most dining halls will provide at least once every few weeks. Unfortunately, it’s also one the more unhealthy options you can find. While the nutritional information for chicken nuggets varies from recipe to recipe, you can expect around 300 calories for every serving, which is about two nuggets – and that’s even without factoring in ketchup or honey mustard. The processed and fried nature of the nuggets means that they contain few nutrients and are high in fat content. A cup of mac ‘n cheese clocks in at around 400 calories, but a typical dining hall portion is likely to be larger than that. Although the creamy, cheesy pasta may be loaded with dairy and protein, it’s also chock full of fat and sodium. This meal may look tempting but it will leave you feeling still hungry, bloated and unsatisfied.
Skip It: Cheese Pizza
According to Livestrong Nutrition, just one slice of cheese pizza can contain up to 450 calories, and the level of sodium found in most cafeteria pizzas makes this meal option a no-go. Mass-produced pizza is often greasy and high in cholesterol, which will make you feel bloated after eating. In the dining hall, cheese pizza is definitely a “skip.” However, keep in mind that pizza has great potential if you are able to go light on the cheese and put some vegetables on top. Some veggie pizzas boast as low as 250 calories per slice, so check your dining hall’s nutritional information to see how healthy their pizza really is.
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Desserts
Pick It: Frozen Yogurt
Even though this version of yogurt is frozen, it doesn’t lose its nutritional value! The Nutrition Diva’s Quick and Dirty health tips highlight frozen yogurt as a great dessert, clocking in at only 200 calories per cup, this dessert is filling, healthier than ice cream, AND it tastes good. Yogurt is a great source of calcium. Plus, it aids in digestion, contributes vitamins to the human body, fends off harmful bacteria and keeps you full for longer! However, don’t get into the mindset that since this choice is lower in fat and calories, you can have twice as much – keep appropriate portion sizes in mindand add fruit on the top if you have the option.
Skip It: Chocolate Cake
Although this cake may look enticing, heavy frosting sends this dessert into the “skip” category. The frosting is likely to contain artery-clogging trans-fats and hydrogenated oils. You also need to be careful of serving sizes when it comes to cake – if the portions are large, split the piece with a friend or eat only half.
Drinks
Pick It: Water
Water is the ultimate “pick” for drink choices! It will keep you well-hydrated and it has zero calories! Plus (and this may surprise you) water often provides you with more energy than a cup of coffee can.
Skip It: Sodas
Regular soda is caloric and full of sugar. Diet soda is a somewhat better, but it certainly isn’t healthy. Plus, the sugar in soda can be damaging to your teeth and can make you jittery. If you want something fizzy, go for sparkling water instead.
Skip It: Juice
Juice may seem like a healthy choice (it comes from fruit, right?) but it’s not. Juice is usually as high in sugar and calories as regular soda. Because it’s been overly processed, most of the vitamins have been oxidized. In other words, you’re essentially drinking liquid candy. Next time you’re craving fruit juice, grab a piece of fresh fruit instead!
Pick It: Low-fat Chocolate Milk
If you’re an athlete, this is the best drink choice you can make. Chocolate milk is the new “superfood” for after a big workout – the sugars and carbs will give you an energy boost, and the proteins will replenish your muscles. However, chocolate milk is only a good choice after a big workout – if you’re doing lower intensity workouts, rehydrate with water instead.
So there you have it collegiettes – the best and worst meal choices you can make in your college cafeteria. Go for the “picks” and not only will you feel healthier, but your body will thank you! By eating healthier, you’ll be reducing your risk of disease, you’ll feel more energized and you’ll be feeding your body the vitamins it needs to stay strong. Bon appétit!