On a college meal plan, it is almost impossible to avoid the temptations of homemade mac n cheese, freshly salted french fries, cheesy pizza, country fried chicken and all the dessert you can think of. So, how is it possible for anyone to avoid the Freshman 15, or Fall 15 for that matter when you’re constantly surrounded by foods with the highest of temptations? Not only can you find healthy substitutes, but there is a way to make your favorite temptations your healthiest option!
Photo by Eaters Collective
Putting Your Sauce on the Side
Meal plans are all about control. When first entering college, we’re given too much at times, so it is important that we try to control as much of our lives as possible before we drive ourselves crazy.
Ask About Other Options
Just because the menu has a limitation of what foods you can have, that doesn’t limit your options. In fact, most on-campus dining halls have a secret menu, just like your everyday Starbucks. At my University, I was first introduced to the fact that we made smoothies. As of right now, these are restricted to those only with dietary issues, but I can see talk of this becoming a regular dining option in the near future. Some other schools also have microwaves, waffle makers, panini presses, hard boiled egg makers, you name it! Just because not everything is out on display, that doesn’t mean they don’t have it in stock.
No Buns!
Although I am a little bias with a gluten intolerance, bread is one of the worst things for your body. Foods with wheat and yeast may be very filling, however, they cause many dietary issues down the road. To avoid these invisible calories, it is best to limit yourself on how many wheat products you consume. Start with something simple, like no buns, or no wraps. Find a way to make whatever you put on that bun or in that wrap into something new. Or free-bun it. Who needs the extra calories, anyways!
Variety
My freshman year, I would have a chicken wrap for lunch and pasta for dinner EVERY. SINGLE. DAY. It is no surprise that I struggled with my diet after that. You NEED to give yourself a variety of foods to eat. Although eating a low-calorie sandwich all the time might not seem like a big issue nutritionally, it is. Your body likes routine, but to an extent. Don’t abuse it like I did.
Read the Labels
Most On Campus Dining Halls are now required to give you the nutritional values on all of the foods that they serve to you. This may take some time out of your day, but it will be worth it.
Don’t Drink Your Calories
Many people forget that our favorite sugary drinks, such as coke and Pepsi products, have A LOT of calories. Try to avoid these as a daily go-to.
BYOS (Bring Your Own Sauce)
As I mentioned earlier, meal plans are all about control, but sometimes, they’re too much of a temptation. I have worked at Subway for the past five years of my life, and although people think their foot long veggie sandwich is healthy, they don’t take into account the mayo, mustard, chipotle, oil, vinegar, salt, pepper, and oregano they throw on there. Just because you have a lot of greens on your plate, that doesn’t mean you’re necessarily eating the healthiest by caking on all of these calories in your dressing.
Photo by Pedro Ribeiro
Disguise your Vegetables
When you’re off at college, mom isn’t going to be there to bug you about eating your vegetables. Vegetables may be among the most hated food group, but they are essential to our everyday lives. So, disguise them. Cheddar broccoli soup is so tasty because you forget that you’re eating broccoli underneath all of that cheese.
Build Your Own
Almost every school cafeteria offers a “Build Your Own” Station of some sort. Majority of schools offer pizza, pasta, ice cream and salad bars in this area. Take advantage of these stations, and don’t be afraid to get creative.
If you’ve read through my entire article and are still doubting yourself, here’s a list of six simple Build Your Own meals you can make from an Unhealthy meal plan.
Cookie Yogurt:
What You’ll Need: yogurt, oatmeal raisin cookie, berries
It is so easy to want to crave something as sweet as a cookie, so try to make it healthier. You could easily use the oatmeal raisin cookie as a topping similar to granola that many would throw on their yogurt. You could also even use the yogurt as a spread for your cookie. By placing the berries on top, you’ve made yourself a berry beautiful and tasty cookie! And if you have access to a freezer, try taking a plastic knife and placing your yogurt, cookie and berry creation into a plastic cup. Allow it to freeze for a few hours and then you’ve got a refreshing and sugary popsicle!
Pasta Primavera:
What You’ll Need: Pasta, veggies, olive oil, optional: garlic
Pasta should be available to any college student, so this should be a quick and easy fix. Grab your dish of pasta and then head over to the salad bar and cover your bowl with some fresh greens. Disguising your vegetables with olive oil and garlic will make you realize that it isn’t so hard finding simple ways to make your meal plan healthier and the Freshman 15 a silly myth.
Breakfast Wrap:
What You’ll Need: scrambled eggs, bacon, vegetables, seasonings, wrap
If you have a wrap station, see if you can grab a wrap from there to create your own. At my University, every morning they serve bacon, eggs, sausage, biscuits and some type of sandwich. You can easily create your own morning wrap by putting scrambled eggs, bacon/sausage, veggies from the salad bar and a few seasonings for a healthy and quick breakfast.
Walking Tacos:
What You’ll Need: Bag of Chips (preferably Doritos), taco meats, vegetables
There’s always a main course protein or meat being served at the dining halls on campus. But, if you aren’t feeling that hearty of a meal, try eating a walking taco. Take any meat being served. For example, let’s say chicken. Cut it up and pour it into your Dorito bag. Add any cheese, and vegetables that you’d like to it and you have yourself a refreshing and light, but filling meal to take with you to the table, or even on the road!
Photo by Kaylah Otto
This may feel as though you don’t have any options when it comes to unhealthy foods, but I can assure you that you can still have some of your favorite foods, as long as you eat them in moderation. After all, sweets and snacks should be a treat, so spoil yourself when the time is right.