Whether this is your first time living in the dorms, or you are a veteran of the college campus, eating healthy in the dining hall can seem a bigger challenge than even your hardest class. Here are ten easy ways to make a trip to the dining hall a healthy one.
1. Study the menu: Review the menu and have an idea of what you want to eat before stepping into the valley of food. Deciding on your meal in advance can help prevent mindlessly eating something less healthful just because you're hungry and it looks good. Try it; it's probably the easiest studying you'll do!
2. Veg out: Make at least one meal each week plant-based. Fortunately, Dewick-MacPhie makes this easy and delicious by offering a variety of vegetarian options at their "Greens, Beans, and Grains" station.
3. Wait patiently: We all know dining hall lines can be long, especially when your grumbling stomach seems to be drowning out the dinner crowd. Instead of nibbling at a bowl of fries or sipping a soda while you wait, try switching to raw veggies like carrots, peppers, or celery. You'll avoid eating a meal's worth of calories before you even sit down.
4. Patrol your portions: It's hard to resist the temptation to treat every meal like an all-you-can-eat experience, especially when you're trying to get your money's worth. Not surprisingly, research shows that buffet-style dining encourages overeating; when you sit down with a huge plate of food, you're much more likely to finish it all. Control portions by asking to be served smaller amounts or using the small plates and bowls when getting cereal or side dishes.
5. Water your tray: When you visit the drink machines, fill at least one glass with water or flavored club soda. Limit sugary sodas and sweetened juice drinks - and when you do choose them, be sure to fill your glass at least halfway with ice. Liquid calories can really add up and contribute little, if any, nutrition to your meal.
6. Be adventurous: Trying new foods is a great way to keep your eating experiences exciting and nutritious. The best part about the dining hall is that if you don't like something, there are a ton of different options to try.
7. Designate dessert days: Chances are you haven't always had the opportunity to have dessert after every meal. While ice cream, cookies, cakes, pies and lemon bars can certainly be enjoyed occasionally, they shouldn't end every trip to the dining hall. Try choosing one or two days of the week to treat yourself. Don't worry - that favorite dessert of yours is likely to be repeated next week!
8. Twenty-minute test: Take your time eating; relax and enjoy your food and company. Make sure your meal lasts at least twenty minutes because it takes your brain at least this long to recognize a full stomach. The faster you eat, the easier it is to over-eat and feel uncomfortable after you stop eating.
9. Balancing act: Imagine that your tray looks like one of those plates you used when you were five years old - the ones that were divided into four sections so none of your food would touch. Fill two of the four sections with fruit and vegetables, one with a lean protein, and one with a grain (preferably a whole grain such as wild rice, whole wheat bread, couscous, or pasta). And remember that it's okay to treat yourself to the foods you love, but try to balance them with more healthful choices. For example, if you can't resist having fries and chicken nuggets for lunch, try keeping it light at dinner with a grilled chicken salad (dressing on the side).
10. Condiment control: Keep high-calorie condiments like mayonnaise, butter, cream cheese, and cream-based salad dressing to a minimum. Try pre-portioning them into little ketchup cups rather then putting them directly onto your sandwich or salad. It's easier to use more than you need when rich condiments are spread or poured directly onto food.
Stephanie Clarke is a registered dietitian and graduate student in nutrition communications at the Friedman School of Nutrition Science and Policy. She has a BS in dietetics and human nutrition from the University of Rhode Island.
