Avery’s Healthy Campus Eats

Hello, WTHers! Last week I told you how to find a healthy dinner in the dining hall. I realized however that I left you hanging for the rest of the day! To make up for it, I’m giving you a full day of healthy dining hall eating this week.

As I’m sure you’ve been told countless times by your mother, grandmother, etc, you need to eat breakfast. They’re right on point though. Eating within an hour of waking kick starts your metabolism and helps keep it humming for the rest of the day.

Start out your morning with a bowl of Kashi cereal and skim milk. Sneak in a serving of fruit by topping it with berries or a sliced banana. The dining hall usually offers a few kinds of Kashi, such as GoLean, GoLean Crunch and Heart to Heart. All of these cereals are made with whole grains, and are bursting with protein and fiber to keep you full throughout your morning activities. Along with a serving of fruit, this makes a perfectly balanced breakfast.

Nutrition facts for 1 cup Kashi GoLean cereal plus 1 cup skim milk and 1 banana: Calories: 390, Carbs: 75 grams, Fat: 5 grams, Protein, 18 grams, Fiber: 11 grams

For an equally balanced lunch, try a twist on the classic turkey sandwich. Take two slices of whole wheat bread and toast them. Add a slice of cheese as soon as the bread comes out of the toaster, so the cheese gets a little melted. Then add deli turkey, and slices of an apple. If you don’t use the whole apple on your sandwich, keep the rest and just eat it with your lunch. For a side, grab a strawberry yogurt for extra protein and calcium. The sandwich is so gourmet, you won’t even realize you’re in a dining hall!

Nutrition facts for Turkey Apple Grilled Cheese (2 slices whole wheat bread, 1 slice cheese, 3 slices turkey, 1 apple) and 1 nonfat Crowley yogurt: Calories: 500, Carbs: 70 grams, Fat: 9 grams, Protein: 30 grams, Fiber: 10 grams

For dinner, head to the stir-fry bar. The stir-fry bar has a large selection of fresh vegetables: peppers, mushrooms, carrots, peas, corn, broccoli, etc. Pick at least three different vegetables, then add either chicken or tofu. Ask the chef to simply steam your food instead of fry it and skip the high-sugar teriyaki sauce. Save on empty calories by flavoring your stir-fry with low-sodium soy sauce. Also, skip the noodles in your stir-fry; they’re simple sugars and provide little to no nutrition. Instead, grab a scoop of brown rice for your side.

Nutrition facts for stir-fry (1 ½ cup vegetables, 4 oz (standard serving) of chicken, 2 packets of soy sauce and ½ cup brown rice): Calories: 350, Carbs: 37 grams, Fat: 2 grams, Protein: 34, Fiber: 6 grams

After such a balanced, healthy-eating day, feel free to treat yourself. Have a one scoop of vanilla frozen yogurt and top it with a sweet, crunchy cereal such as fruity pebbles. If the concept of cereal and ice cream seems strange to you, just top your dessert with chocolate chips or crushed Oreo pieces, but don’t douse it with toppings.

Nutrition facts for 1 cup vanilla frozen yogurt plus ½ cup fruity pebbles cereal: Calories: 280, Carbs: 59 grams, Fat: 4 grams, Protein: 8 grams, Fiber: 1 gram

By Avery Bowser