Spring break is almost here and if you’ve abandoned that New Year’s resolution of eating healthier or even if your late night stops at Little John’s have begun to catch up with you, it’s time to make some easy changes in your life that will have you feeling better about the required wardrobe for warm weather (shorts, tank tops, and yes…bathing suits). Instead of totally reinventing your life and spending the rest of the school year in the AFC, switch your everyday meal choice to healthier options and reap the benefits without starving yourself.
Breakfast: I spent all of high school refusing to eat any of the breakfasts my dad put out for me because I was never “hungry” in the morning. However, by 10 o’clock in the morning I would be starving and irritable and unable to focus in school. Ever since I came to college, I have made a conscious effort to eat breakfast everyday, and the age-old saying is actually true—breakfast is the most important meal of the day. Not only does it kick-start your metabolism but it also gives you the energy and brain fuel you need to function throughout your morning. That being said, as easy as it is to grab a breakfast sandwich from McDonald’s on your way to class, there are a range of healthier alternatives that will start your day even better:
- Switch your typical breakfast sandwich or biscuit for a whole-wheat English muffin with egg whites, Canadian bacon and feta or mozzarella cheese. Not only are these cheeses low fat but switching Canadian bacon for regular bacon and an English muffin for a biscuit or bagel will save you on extra calories and fat.
- Instead of grabbing a bowl of that sugary cereal that probably has enough preservatives in it to outlast a nuclear Armageddon, opt for low fat yogurt (I prefer Dannon Light & Fit) and cut up half a banana or a cup of strawberries and mix it in with the yogurt. I do the same thing with a packet of oatmeal (Quaker Instant Oatmeal in Original) and sometimes add a bit of cinnamon (only six calories in a teaspoon!) to make cold mornings a little more bearable.
- Avoid eating large omelets with an excess of fattening cheese and meat. Instead, opt for a lighter version by using egg whites and cheeses such as mozzarella, feta or goat cheese. Put in half a cup of steamed broccoli to add some greens to start your day—if you really need to add meat to it, use either turkey bacon or Canadian bacon.
Lunch: Lunch is another important part of your day, and while you don’t want to eat so much that you feel overfull and sleepy throughout the rest of your afternoon, it is important that you eat a substantial enough meal to carry you through until dinner. These options will leave you energized and invigorated instead of sluggish.
- When reaching for a salad for lunch, be sure to pay special attention to the ingredients. Typical salads that advertise themselves as “healthy” are usually loaded down with toppings and dressings that render them as bad as a fast-food meal. Opt for dressings that are vinaigrette based and low fat, such as Balsamic or raspberry vinaigrettes, avoiding those that are creamier and heavier, such as Ranch or blue cheese. If I’m making a big salad, sometimes I even just use a teaspoon of olive oil as a dressing with a little bit of salt and pepper. Not only does a little bit of olive oil go a long way, but used sparingly it can be a good substitute for fattening dressing. Also look out for toppings such as cheeses, bacon bits, and croutons—these add a ton of hidden calories to your meal. Opt for a garden salad with tons of vegetables, topped with grilled chicken or seafood, to get the best nutritional value.
- If a big lunch isn’t for you, trade that cup of fattening, creamy soup for a lighter option. Look for soups based in broths to avoid the richness and calorie-ridden aspects of soups such as broccoli and cheddar or clam chowder. I’m a big fan of Progresso Light Soup. At about 120 calories per can, it fills you up, but also doesn’t weigh you down. Pair this soup with a couple of reduced fat Wheat Thins or a piece of whole grain toast and you have the perfect small lunch!
Snacks: I know how hard it is to resist easy snacking when running between classes or sitting in the library. Instead of mindlessly munching on whatever fattening food may be lying nearby, make a conscious effort to grab a healthy snack on your way to class or to study so that you’ll be less tempted to make a pit stop at Dunkin Donuts or Starbucks throughout your day.
- Instead of opening a bag of chips, pack a baggie of crackers, pretzels, or Pirate’s Booty to satisfy your cravings. Nuts are a good idea as well, although they can pack a significant amount of hidden calories—I recommend pistachios or almonds, as they are among some of the nuts lowest in fat.
- When snacking on vegetables or fruit, it can be tempting to dip them in toppings that render these otherwise nutritional foods fattening. Instead of pairing your carrots with ranch or your apple with peanut butter, pick hummus or almond butter, two options that are not only lower in fat but also provide important doses of protein.
Dinner: This meal can be the most detrimental to your diet, as dinners typically are the largest and most calorie-ridden meal of your day. To avoid leaving the dinner table feeling like you just won an eating contest, plan well-portioned meals that won’t leave you stuffed.
- Cut out the burgers and french fries by choosing an entrée of grilled chicken or seafood with a side of steamed vegetables. If you absolutely have to have a burger, try a veggie burger or simply eat the burger without the bun or on an English muffin. Sweet potato fries are a good alternative for those who just have to have their potato fix—brown rice is a good choice as well for a carbohydrate.
- Instead of hitting up Domino’s on your speed dial once again, try making your own low fat spin on pizza. Ditch the fattening, cheese-loaded bread crust and opt for a thin, whole-grain based crust with low fat cheeses topped with veggies. If you’re willing to try something new, grill the tops of Portobello mushrooms to use as mini pizzas. Grilled whole-wheat tortillas work just as well, too.
Dessert: The dreaded word for dieters everywhere: sweets. If it reaches that point in the night that you just have to have some form of dessert, back away from the freezer and choose some of these healthy alternatives:
- Just say no to the cookies and cake! I always like buying a bag of frozen fruit from the grocery store and keeping it in my freezer. Not only is it good in yogurt but it also provides the sweetness of dessert while keeping you from over-indulging. Another good option is strawberries with fat-free whipped cream. At around 5 calories a tablespoon, the whipped cream will satisfy your sweet tooth without helping you to pack on the pounds.
- Skip a trip to the ice cream stand and grab a pack of low fat Jello or pudding. If you have to have some form of ice cream, opt for a Skinny Cow product or head to Arch’s for a cup of Wow Cow. If you really feel the need to indulge, choose an ice cream float instead of a milkshake, cutting out the calories of all that milk.
Remember, eating well isn’t about punishing or limiting yourself but about finding healthier options that not only taste good, but also leave you feeling your best. Make one small change everyday and before you know it, you’ll be living the healthy lifestyle you’ve always wanted!