Seek out protein
Check out the sandwich station, the gluten free section, or consider incorporating peanut butter into your meal. Some great examples of lean proteins are chicken, beans, and other types of white meat, such as pork. Look for roasted meats that aren’t covered in a mystery sauce, and add your own embellishments such as vinegar, pepper, sriracha sauce, or a medley of vegetables. Lean beef can sometimes be offered at Trim, which offers Vitamin B, zinc, and a solid amount of protein, usually around 26g per serving.
Be a Minimalist
Look for foods that haven’t been marinated or baked in a heavy amount of sauces or glazes. Trim often likes to “jazz” up its menu options by adding a “root beer glaze” or a “greek marinated” twist to protein and vegetable offerings.; Hhowever, these are sneaky ways to add a whole lot of extra calories to your meal, as well as detract from the nutritional value of some of the meal options.
When in doubt, help yourself
If you can, bring your own food into the dining hall. I’m a huge fan of bringing Greek yogurt with me, and I like to mix in raw oats, some honey, and, if available, some berries. I prefer plain, 0% milkfat Greek yogurt, but Greek yogurts with some fat (2% and even 5%) tend to have less carbs than fat-free products. Fat keeps you fuller longer, so don’t be afraid to incorporate healthy fats into your diet.
Steer Clear of Pre-made Dressings
While salads without any dressing can be dry and unexciting, be careful how you incorporate dressings into your meals. Bottled dressings contain a ton of extra calories, unhealthy amounts of sodium, preservatives, and artificial additives. Some dressings can have up to 10g of sugar per serving (a serving is 2 tablespoons… when’s the last time you measured out your dressing?). Assuming most diners dump on the dressing and sit down to eat, it’s likely that the extra dressing is sabotaging your attempt to include a salad into your daily meal schedule. Next time you’re in the mood for a salad, consider reaching for the oil and vinegar, or even just the vinegar, as for a healthier option.
Consider Fruit!
It’s no secret that Trim can outdo itself with the dessert table, but before reaching for a parfait or chocolate mousse, consider getting a small bowl of fruit mixed with cinnamon or even a bit of peanut butter. For a dessert that will keep you full and satisfy your sweet tooth, switch it up with an apple and a tablespoon of peanut butter. While fruit can be high in sugar, Trim’s traditional offerings of kiwi, cantaloupe, and melon can make a great fruit salad. Kiwi promotes healthy skin, a good night’s sleep, and is filled with fiber to help keep you full. Cantaloupe is water-based and full of vitamin C, which helps to repair body tissue.
Customize Your Breakfast
The omelette station at Trim is a great way to modify your daily breakfast routine. 1 egg has about 75 calories, 7 grams of protein, and 5 grams of fat. To nix some of the fat, opt for an egg white-only omelette. While eggs are perfectly healthy with or without the yolk, some people prefer to forgo the cholesterol found in the yellow egg yolk. Most of an egg’s protein is derived from the egg white, along with vitamin B2, which is a key vitamin in maintaining your body’s energy supply. Eggs are rich sources of vitamin D, B6, B12 and minerals such as zinc, iron, and copper.
Befriend Vegetables
Sometimes, when Trim doesn’t have much to offer or lacks a substantial meal, I like to pull from all areas of the dining hall to mix things up. Start with a bowl of raw spinach or mixed greens, and create your own meal! Grab vegetables from the gluten-free station, find a protein that suits your preferences, and throw in some chickpeas, olives, or even a sliced apple to add some excitement. Top with balsamic vinegar and a tiny bit of olive oil, and you’re good to go! Vegetables are filled with fiber, they are low in fat and calories, and often have low carbohydrate levels. Fiber helps to keep things moving through your body, and keeps you fuller for longer.