Avoid buffet-style blunders.
Even the healthiest diets can be wrecked by an all-you-can-eat college dining hall. The trick is to set some buffet-beating rules for yourself and stick to them, no matter how far your eyes wander. A few suggestions:
- Avoid all fried foods, including chicken (cutlets, nuggets, tenders, etc.), French fries, onion rings, fish sticks… Basically, stay away from anything that’s been breaded and dunked in a vat of oil. When it comes to the protein spectrum (chicken, seafood, beef, eggs, tofu), stick with options that are grilled, broiled, poached, steamed, or baked. Virtually all non-fried foods are better than their fried equivalents.
- Go heavy on the veggies. Salad is a terrific way to load up on produce, and most college dining halls have impressive salad bars with huge varieties of creative, tasty toppings. If you’re not a big salad eater, dive into any veggies you spot at the hot entrées bar.
- Minimize starch servings, including pasta, rice, bread, and potatoes. Starches are more calorie-dense than other foods and they’re easy to overeat because… well, they’re comforting. If you keep looking, you’ll probably find a source of comfort at the next counter. (Think: turkey-bean chili, chicken-and-veggie stir-fry, yogurt-and-fruit parfaits… All the ‘good-for-you’ comfort foods.)
- Nix soda. #duh
- End on a sweet note. Stick to fresh fruit as often as possible, and when a dessert craving is too tough to resist, limit yourself to half a serving. Or try this trick: Fill an ice cream cup with fresh fruit and top it with frozen yogurt (rather than the other way around). You’ll get a hearty helping of antioxidants and fiber, plus the sweet satisfaction you’re craving, for far fewer calories than from a full cup of fro-yo. Double score!