Hunger has struck and those delectable little fried food joints on campus are calling your name. Never mind dropping that freshman fifteen by bathing suit season. Why not reach for a pre-wrapped sizzling burger so that you can make it to class on time instead?
Janice Cochran, a registered dietician with Student Health & Wellness, says there is a better way to eat low fat meals on the go. Preparing meals ahead of time and putting leftovers into plastic containers can save major calories in the long run.
"Cook food on the weekends when you have more time," Cochran said. "Pre-portion meals and snacks in plastic bags."
For healthy cooking she recommends starting with pasta, rice, wraps or healthy bread and adding protein and vegetables. Additionally, the meal can be served with fruit or calcium rich foods like yogurt, milk or calcium fortified orange juice.
Adding beans, baked potatoes, spinach or peppers to the meal can also boost the meal's nutrients. For extra protein, she recommends lentils, soy, tuna, eggs, egg substitutes, or low fat chicken, ham, turkey, fish or beef. Peanut butter is also a popular alternative form of protein for those that choose not to eat meat.
"If someone does eat red meat, it's best to choose lean sources with loin or round in the name," Cochran said.
According to the American Institute for Cancer Research guidelines, one should limit the intake of red meat to three ounces a day, replacing it with fish and poultry.
Cutting fat out of the diet entirely may leave one with a feeling of dissatisfaction, and eventually cause the breaking of a diet. When attempting to lose weight, Cochran recommends going against the grain and adding a little fat to each meal.
"Examples of heart healthy fat include vegetable oil, canola and olive oil especially, salad dressings made with vegetable oil, nuts, seeds, and avocado," Cochran said.
Freshman exercise science major Christine Sprehe reaches for rice cakes topped with a peanut butter and banana spread on the go. It provides the energy she needs to get through her rigorous exercise regimen on the elliptical machine in the Ellicott gym.
"When I'm in a hurry, I eat a turkey sandwich on potato bread and a can of peaches," said John Kalamaras, sophomore mathematics major.
Brad Brokaw, a freshman exercise science major, makes sure that he has a salad with dinner and generally avoids most fried foods.
When time is crunched, Robert Cassell, a sophomore psychology major, reaches for low fat frozen dinners. He feels they are better than reaching for fried foods, but Cochran says a diet with only frozen dinners may limit variety in the diet.
"Add foods to balance out the nutrients, such as more veggies, some added protein or a side of fruit," Cochran said. "Check the nutrition facts label. Look for lean protein, whole grains, and colorful veggies."
If one must reach for a frozen dinner, she advises looking for meals with 500 to 600 calories, less than 15 grams of fat and 0 trans fats. In addition, she recommends seeking meals with 15 to 20 grams of protein and less than 700 grams of sodium.
She says Lean Cuisine, Kashi and Amy's brand frozen dinners are the lesser of the frozen meal evils if preparing a healthy meal is impossible.
Planning ahead can prevent grabbing unhealthy alternatives at the last minute when hunger strikes, Cochran said.
"Many students miss breakfast and make it up later in the day. Vending machines start to look appealing," she said.
To avoid making junk from the vending machines a meal, Valisa Flowers, a junior communications major says bringing fruit, dried or fresh, and dry cereal can ward off the munchies until the next meal.
"I eat apples all the time on the go," Flowers said.
Students interested in more creative, low fat meals on the go can make an appointment with Cochran at her office in the Student Union. Additionally, Wellness Education Services have a number of cookbooks with easy recipes geared specifically toward students.
It's about attempting to eat healthier one step at a time, Cochran said, as opposed to worrying about flawlessly balanced meals.
"It doesn't have to be perfectly balanced, even if you just carry along a bag of spinach you're better off," she said.
