THE FRESHMAN 15
HOW TO EAT SMART AT YOUR CAFETERIA'S BREAKFAST BAR AND SALAD BAR
As a rule, it is best to choose foods that are low in saturated and trans fats, and high in fiber. Pick food items that are fresh and in their most natural state, without heavy sauces or toppings.
Gain knowledge about the calories and nutritional value of the food you are eating. Calories do count.The bottom line is that eating more calories than your body needs will cause you to gain weight.
Learning about nutrition will help you to establish and maintain a healthy lifestyle. Control the portion size of your meals, and resist going back for second and third helpings. It is not necessary to eliminate any type of food from your diet, as long as you are exhibiting portion control and eating the appropriate number of calories that your body needs.
Make sure that your diet contains all of the different food groups. Cheat once a week! One meal per week, you should eat whatever you may be craving. This helps to eliminate the urges for decadent foods that you can't have on a daily basis, and allows you to attend a party or special event without having to worry about counting calories.
BREAKFAST
Recommendations:
- Start with a piece of fresh fruit. Choose whole-wheat bread products for toast, bagel or English muffin, topped with light margarine, light cream cheese or sugar-free jam.
- If you are having an omelet, ask the cook to use egg whites or an egg substitute.Have it prepared with lots of fresh vegetables.
- Try eating high-fiber cereals - such as bran or wheat flakes, or oatmeal - with skim milk, topped with fruit or a small serving of nuts.
- Low-fat yogurt or light cottage cheese with fresh fruit is another option.
- Drink water, light juice or coffee with skim milk and artificial sweetener.
LIMITATIONS:
- Avoid pastries, muffins, pancakes, waffles and breakfast sandwiches that do not have the nutritional values listed.They can be loaded with fat and calories.
- Limit juices that are high in sugar and calories; it is better to have water and fresh fruit.
- Avoid butter and spreads that contain trans fats.
- Avoid bacon and sausage except in low-fat versions.
- Avoid hash browns or fried potatoes.
- Avoid fried eggs, and omelets with cheese.
AT THE SALAD BAR
Recommendations:
-
Load up on lots of lettuce and fresh
vegetables or fruit.
Add one serving of lean meat, chicken,
eggs, light cottage cheese or light
shredded cheese.
Use a small amount of light salad
dressing, lemon, or vinegar with a
touch of olive oil.
Choose a piece of whole-wheat
pita bread.
Choose a low-fat, low-salt, non-creambased
soup with the nutritional value
on the label. Limit to one cup.
LIMITATIONS:
- Avoid pasta, potatoes, macaroni and other mixed salads that contain lots of mayonnaise.
- Limit croutons and bacon, and avoid toppings.
- Limit olives and avocados.
- Avoid heavy salad dressings.
GENERAL CAFETERIA RULES:
- Drink water, or a calorie-free beverage, with meals.
- Start with a salad.
- Choose foods such as meat, poultry, fish and vegetables that are grilled, steamed or poached.
- Avoid foods that are breaded or fried.
- Avoid casseroles and dishes with cheese-, cream- and butter-based sauces.
- Eat slowly! It takes 20 minutes for your body to recognize when it is full.
- Eat three square meals a day, and include healthy snacks between meals. Never skip a meal.
- Plan meals ahead, and keep a record of what you are eating.
- If you do overeat at a particular meal, don't be discouraged.You can make up for it the next day.A positive attitude is essential to successful weight loss.
- Listen to your body.When you are full, do not eat just because friends are eating.
- Avoid heavy desserts; select frozen yogurt or light ice cream. An iced coffee with skim milk and artificial sweetener will also satisfy your sweet tooth.
WHAT TO STOCK UP ON IN YOUR DORM ROOM FRIDGE
Tips:
- Don't shop when you're hungry.
- Make a list, and stick to it. If you don't buy it, you won't try it.
- Clip coupons, and buy in bulk when possible, to save money.
- It is much healthier to go out and shop for snacks, instead of relying on vending machines and late-night pizza deliveries.
BEST CHOICES:
- Fresh fruits and vegetables - apples, oranges, bananas, carrots, celery, etc.
- Low-fat yogurt or light yogurt smoothies
- Nuts or soy nuts. Remember, one serving fits in the palm of your hand - don't overdo it
- Low-salt pretzels, air-popped popcorn or snack-size bags of light crackers or chips
- Wasa Crispbread or Melba toast crackers, topped with reduced-fat peanut butter
- Protein bars that are high in protein and fiber, and low in fat and calories - limit yourself to one, preferably less than 150 calories
- Unsweetened applesauce
- Low-fat frozen yogurt, sorbet, light ice cream bars (under 100 calories) and sugar-free popsicles
- Individual servings of sugar-free gelatin and low-calorie pudding
- Water and non-calorie beverages
- Sugar-free chewing gum and sugar-free hard candy
TOP EATING-OUT TIPS AT COLLEGE PUBS AND EATERIES, EVEN ON A BUDGET
Tips
- Don't be afraid to ask for your meal to be prepared in a special way - without skin on chicken,without sauce or cheese, with dressing on the side, etc.Also inquire as to the size of the portions, and maybe opt to share some dishes.You can ask that bread or munchies not be brought to the table. You do not have to eat it just because it's free.
- Use salsa,mustard or ketchup instead of mayonnaise, dips and creamy sauces.
- Choose a baked potato or brown rice over French fries.
- Avoid frequenting fast-food restaurants. If you are eating at one, look at the nutritional information of the available foods, and choose accordingly. Don't super-size! It is best to order a garden salad and a burger with half the bun and no special sauces.
- When eating at a sub shop, order chicken or turkey with lettuce, tomatoes, onions, pickles and mustard - no mayo.
- When dining at a pizzeria, order a garden salad with light dressing and a pizza with lots of vegetables. Limit yourself to two slices.
- When eating at a Chinese restaurant, order dishes that are steamed or stir-fried, with lots of vegetables. Clear soups are also an option.
- Seafood restaurants, and restaurants with salad bars or menus with a wide variety of choices, usually offer a greater variety of healthy dishes.
- When ordering at a Mexican restaurant, a chicken fajita, soft taco or bean burrito is the best choice.Avoid taco salads, nachos and guacamole.
- When dining at an Italian restaurant, choose a small portion of pasta with marinara sauce; skip the melted cheese that often covers pasta dishes.
- If you need dessert, order sorbet or fruit, or split a dessert with friends.
HOW TO FIT EXERCISE INTO YOUR DAILY SCHEDULE
- Walk or ride a bike to classes instead of taking the bus or driving.
- Take the stairs instead of the elevator.
- Take a break from studying, and go to the gym.You will return to your work with more energy.
- Join an intramural team, or get together with friends to play football or even throw a Frisbee.
- Find a workout partner, and add exercise to your schedule.
- When out at night, take advantage of having fun on the dance floor. Dancing is a great way to burn calories.
HOW TO KEEP TRACK OF CALORIES AND HOW MANY YOU NEED
If you go to www.nantucketdiet.com, you will find a calculator for figuring the number of calories you will need per day to lose weight or maintain your current weight. It is based on each individual's total energy expenditure - or TEE - and takes into account one's height,weight, age, gender, metabolism and activity level.
To find the number of calories in each food item you consume, you can use the USDA's full online calorie and nutrient counter, which can be downloaded to your desktop for searches, and downloaded to a PDA for a mobile reference. Go to http://www.ars.usda.gov/nutrientdata. Brand names are included in the USDA counter, and calorie counts can be looked up for many national restaurant chains on the Internet as well.
FINAL THOUGHTS
Get enough sleep, and keep a consistent sleep schedule when possible.When you are feeling tired, your resistance level is down and you are more apt to overeat.
- Stay active - don't spend too much time in front of the computer or on the couch. It is important to maintain an active lifestyle.
- Take control of your lifestyle. For many of you, this is your first time living away from home.Now is the time to establish a healthy attitude toward living that will remain with you for the rest of your life.
- Avoid alcohol consumption. Not only is it illegal in Michigan if you're under 21, but alcohol contains many calories, and consuming too much now can lead to problems in the future. Everything in life is about moderation and making the appropriate choices.