When in Dining Halls
Eating in "All-you-care-to eat" dining halls should really read: "Eat-because-you-care." When you care about your body and your health, you will try to make the best choices as often as possible. Don't let the temptation of food take over and make you overeat when you are not hungry.
Treat the dinning hall like any other restaurant and try to make the best choices possible. below are some hints that will help you make better choices when eating out.
When in Fast Food places
Its time for dinner, you're busy, and you're starving! You have no time to cook, so you decide to visit your favorite fast food restaurant. As you are standing in front of the counter you think to yourself, "Is there any way I can make a healthy decision in this place?" Fortunately, the answer is yes. Here are a few tips to help you make the best decisions the next time you are faced with this situation. Remember, moderation is the key.
- Chose a small plain burger. Often, the extra toppings like cheese and special sauces can add a lot of fat and calories that you don't really need.
- Order a kid's meal. Usually, this is enough to satisfy you without making you over full.
- Use mustard or catsup in place of mayonnaise. Mayonnaise can add about 150 calories to your sandwich.
- Extra fat is what is used to make your chicken 'extra crispy'. This can add up to 100 extra calories in each piece. Choose regular skin, or better yet, remove the skin to reduce the fat even further.
- Choose a grilled chicken sandwich over a burger, but hold the mayonnaise.
- Order a pizza with vegetables instead of high fat meats like sausage and pepperoni.
- Order a salad or fruit as a side dish instead of fries. Regular dressing can add a lot of fat and calories, so chose a fat free dressing to make this a healthy alternative.
- Beware of extra large portions. 'Deluxe,' 'super,' and 'mega' sized portions offer more fat, calories, sodium, and cholesterol than you need.
- Select a baked potato and top it with vegetables.
- Employees are trained to ask if you want a value meal. Say no!
- Want some dessert? Order a low fat frozen yogurt cone instead of a fried pie or hot fudge sundae.
When in Ethnic Restaurants
Not sure what to do when you walk into a restaurant serving food from a different culture? There are healthier options in every restaurant; you just need to know what they are. Here is a short overview of some of our favorite cuisines. Next time, you will know exactly what to do.
Chinese Food
Many of our favorite dishes, like sweet and sour chicken and many stir fries, contain deep fried meats that are full of fat. Here are some healthier options:
- hot-and-sour soup
- wonton soup
- chicken chow mein
- chicken or beef chop suey
- mushu chicken
- stir-fried meat with vegetables
- velvet sauce
- steamed rice
- fortune cookies
Italian Food
The trick is in the sauce. Pastas with red sauce instead of white (cream) sauce are a better choice. There are also fried dishes like eggplant parmesan or chicken parmesan that are loaded with fat. Large amounts of cheese, olive oil, and fatty meats, like sausage and prosciutto, can add a lot of fat and calories to a dish. Some low fat options include:
- minestrone
- breadsticks
- pasta with red clam or marinara sauce
- chicken cacciatore
- chicken piccata
- Italian ices
- cappuccino made with lowfat milk
You can also pack a pizza with vegetables to make this a lower fat choice.
Mexican Food
Be careful with the toppings. Lots of components of Mexican fare, like beans, corn, tortillas, and tomatoes are all low in fat. But, after you add the cheese, sour cream, and guacamole you can have a dish with an enormous amount of calories. Limit the amount of these extras and also watch out for fried tortilla shells. Next time try:
- salsa
- gazpacho
- red beans and rice
- soft chicken tacos
- refried beans (no lard)
- taco salad (without the shell)
- chicken and rice
- fajitas
- burritos
Indian Food
Indian food is largely vegetarian. It focuses on spicy vegetable combinations. Some chicken and vegetable dishes contain low fat sauces made with yogurt, and brown rice is a staple on many plates. A few things to look out for are dishes made with coconut milk or cream. Also, keep in mind that ghee is made from butter. You can find low fat options that include:
- lentil and chickpea curries
- chicken and vegetables
- chicken rice pilaf
- basmati rice
- raita (cucumber and yogurt sauce)
- naan (bread baked in a special tandoori oven)
- fruit and vegetable chutneys
Japanese Food
Japanese restaurants feature dishes with vegetables and small portions of chicken, seafood, and beef. Glazes and sauces are typically made with lean ingredients: broth, soy sauce (high in sodium), rice wine, and sake. Steer clear of tempura (battered and fried) foods. Enjoy low fat options that include:
- miso and bean soups
- most grilled meats or seafood
- teriyaki chicken
- yosenabe
- sukiyaki
- udon (noodles)
- shabu shabu
- steamed rice
- rice noodles
- green tea