Food q&a: college cafeteria choicesBy Leslie Fink, MS, RD | www.weightwatchers.com
Q: I'm a college student. I know that I can lose weight while I'm home, but I'm afraid that once I return to the dorms, I'll gain all of the weight back from the cafeteria food! Any suggestions?
A: At first glance, the cafeteria might seem like a dieter's worst nightmare – cooked vegetables drowning in butter, main dishes that are heavy on cheese and meat, and an all-you-can-eat dessert bar. But if you take a look between the "lines," there are many healthier, weight loss-friendly options available. Some are obvious – like a turkey sandwich on rye – while others require a bit more creativity. In fact, I often mixed and matched ingredients from my college cafeteria's salad bar, deli bar, make-your-own potato bar and make-your-own stir-fry station to create tasty, nutritious meals. Here are a few of my tried-and-true recommendations:
A: At first glance, the cafeteria might seem like a dieter's worst nightmare – cooked vegetables drowning in butter, main dishes that are heavy on cheese and meat, and an all-you-can-eat dessert bar. But if you take a look between the "lines," there are many healthier, weight loss-friendly options available. Some are obvious – like a turkey sandwich on rye – while others require a bit more creativity. In fact, I often mixed and matched ingredients from my college cafeteria's salad bar, deli bar, make-your-own potato bar and make-your-own stir-fry station to create tasty, nutritious meals. Here are a few of my tried-and-true recommendations:
Bean & Cheese Quesadilla. Top half a large tortilla with beans, diced tomatoes, chopped onions, salsa and a bit of shredded low-fat cheese or a slice or two of low-fat cheese. Fold in half, microwave until warm and enjoy.
Pasta Primavera. Microwave broccoli and mushrooms until warm. Combine with plain cooked pasta and tomato sauce; microwave until warm and sprinkle with grated Parmesan cheese.
Mexican Spud. Top a plain baked potato with mixed raw veggies, salsa and shredded low-fat cheese, or a slice or two of low-fat cheese. Microwave until heated through and the cheese is melted.
Super Salad. Combine mixed greens with tons of raw veggies (carrots, peppers, tomatoes, beets, etc.), torn turkey-breast slices or cubed tofu, beans (make sure they're not swimming in oil) and a splash of a reduced-calorie dressing. Top with a teaspoon or two of sunflower seeds for a bit of crunch and toss. No low-calorie dressings available? Make your own: Try three parts vinegar to one part oil and then season to taste with salt and pepper.
Snacks on the Go. Grab an apple, pear, orange – whatever is available – for dessert and for snacks later in the day. Load up on raw vegetable sticks from the salad bar for snacks, too. (Keep some small zip-close plastic bags in your knapsack.)
Snacks on the Go. Grab an apple, pear, orange – whatever is available – for dessert and for snacks later in the day. Load up on raw vegetable sticks from the salad bar for snacks, too. (Keep some small zip-close plastic bags in your knapsack.)
Two last issues to consider: Does your college have a fast food restaurant on campus? If so, low-fat subs are an easy option. Also, beware of lingering for hours in the cafeteria between classes — more temptations lurk that way (that's how I put on 15 pounds my freshman year!). So eat, socialize between bites, then take a stroll around campus to gab with your friends.
No comments:
Post a Comment