The dining hall can be a tricky place to navigate, especially when you are trying to locate a healthy choice. A book called, Eat to Compete gives some great dining hall tips and suggestions for the athlete, but can also be used by the non-athlete. Here are the ten dining hall tips that are given:
Ten Dining Hall Tips:
1. Combine medium/high fat entrees with low-fat side dishes. For example if you are going to eat a sandwich instead of eating french fries with it, eat salad, rice, pasta or fruit on the side instead.
2. Replace high-fat condiments (regular cream cheese, butter, sour cream, mayonnaise and salad dressing) with low/non-fat condiments (low-fat and non-fat cheeses, sour cream mayonnaise, salad dressing, jams, apple butter, honey, syrup , mustard, salsa, and ketchup).
3. Drink non-fat, 1% or 2% low-fat milk instead of whole milk.
4. Drink more nutrient dense beverages (milk, orange juice, grapefruit juice, apple juice and cranberry juice) and less “empty” calorie fruit punches, sweetened ice tea and soft drinks.
5. Dessert eaters try low fat frozen yogurts, sherbet, fresh fruits, oatmeal cookies and muffins instead of high fat desserts (ice cream, cake, chocolate candies).
6. Try to trim beef, pork, chicken, turkey, and fish of all visible fat.
7. Avoid cream and cheese sauces, soups, toppings and casseroles. Instead select red/tomato sauces.
8. Eat salads made with regular mayonnaise sparingly (egg, tuna, shrimp, and chicken salads).
9. Fill two-thirds of your breakfast, lunch and dinner plate with nutrient dense high carbohydrate foods (fruits, vegetables, whole grain breads, and cereals, rice, pasta and baked potatoes).
10. Remember, “variety is the spice of life”.