Whether you’re an incoming freshman or a returning student, there’s always this undeniable fear of gaining weight. Endless options at the dining halls make this fear more realistic. Here’s a secret: it’s all up to you what you choose to eat at the dining halls. Here are some helpful tips for you to make healthier choices.
Beginning with the most important meal of the day, breakfast at the dining hall can include anything from eggs, bacon, donuts, bagels, and fruits. It’s okay to splurge and grab a donut on Sunday morning, but try not to make it a daily routine because it’s quick and easy. Give yourself a little extra time in the morning and make a parfait. Grab a to go cup, fill it with yogurt, fresh fruit and granola. If you have even more time to spare, ask for eggs and make toast with jam. The protein from this meal will keep you full and energized until lunch.
Breakfast foods: What will you choose?
Sausage link- 75 calories
Breakfast Sandwichw/Ham on English Muffin- 367 calories
Garden Veggie Egg White Pattie on English Muffin- 278 calories
Home Fries- 141 calories
L.A. Cinnamon bread- 346 calories
Yogurt- around 100 calories per 5oz
Bagel and cream cheese- 440 calories
Fried foods are a specialty for lunch in the dining halls. French fries, popcorn chicken, and fried pierogis make it hard to make healthy choices. If you know you’re weaknesses are these types of foods, try to go straight to the salad bar or sandwich bar right when you step foot in the dining hall. If you get a sandwich or wrap, just watch how much meat or condiments they put on. There is a tendency to overload on both. Two slices of meat and light mayo, along with your favorite veggies is plenty. As for a salad, if you really want that popcorn chicken, try topping a salad with it. Just remember, creamy salad dressings tend to be higher in fat and calories. Try a vinaigrette or light Italian instead.
Lunch foods: Are you going to choose healthy over greasy?
Grilled turkey, bacon and Swiss- 499 calories
Sautéed Tofu with Summer Veggies- 82 calories
French fries- 327 calories
Hamburger on bun- 385 calories
Californiaburger- 291 calories
Lemon herb chicken- 319 calories
You’ve eaten great all day and now it’s dinnertime, what are your healthy choices? There is yet again the salad bar, but if you already had that for lunch, chances are you won’t want it again. Go for a well-balanced dinner with your protein, grains, and vegetables. Try the vegan raviolis and sautéed peppers and onions on a side of rice or the grilled shrimp skewers, baked potato and mandarin blend vegetables.
Grilled shrimp skewers- 80 calories
Baked potato- 161 calories
Mandarin blend vegetables- 45 calories
Vegan raviolis- 112 calories
Sautéed Peppers and onions- 21 calories
Brown rice- 84 calories
As for dessert, it’s all about moderation. Go ahead and have ice cream once a week or a soft, warm chocolate chip cookie at lunch. If you don’t live near Cooper Dining Hall, walk there on Saturday evening with your friends for ice cream. Get a little exercise before you indulge. It really is about choice and making your own healthy decisions. You don’t need to go on a diet, just remember these healthy tips and visit the school’s website under resident dining to find nutritional information on the food being served each day. Enjoy!
*Calorie information was taken from the SUNY Oswego website under resident dining menu nutrition facts.