Making Wise Decisions in the Dining Hall

This isn’t the way Mom used to cook…

College dining halls are an experience alone.  First of all, the privacy of eating in a quiet setting with family and friends is out the window as a cafeteria employee swipes your meal plan card and you hustle through the lines making quick decisions in order not to hold everyone else up. 

It’s like entering a mall food court.  You can get a large variety of different foods at the various stations; everything from sandwiches to pizza to steak and potatoes, not to mention the dessert tray gleaming in the corner. 

The temptation to try multiple dishes lures you from line to line.  By the time you sit down you may have an eclectic over-stacked plate.  When you’re faced with a constant buffet it’s important to know how to create healthy balanced meals and eat proper serving sizes.  In order to do this you must first understand the basics of nutrition.

Nutrition Knowledge

What your body needs

To keep your body strong, and your brain power on over drive you need the mix of nutrients from food.  Macronutrients consist of carbohydrates, fats, protein, and water.  Your body needs large amounts of these nutrients.  The body needs smaller doses of micronutrients, which consist of vitamins and minerals. 

Carbohydrates

Carbohydrates provide starch, fiber, and sugars.  Carbohydrates are converted to glucose during digestion, and are a main source of energy.  Not all carbohydrates are created equal though.  There are simple and complex carbohydrates.  Simple carbohydrates are broken down faster during digestion and causes insulin to be released.  When too much insulin is circulating throughout the blood stream and not being immediately used for energy it is stored as fat.  Sources of simple carbohydrates include candy, ice cream, and white flour. 

Complex carbohydrates provide a more steady release of insulin and helps keep you fuller longer thus controlling appetite and weight management.  They are full of fiber, which aids in digestion. Complex carbohydrates should be a staple in your diet.  Good sources of complex carbohydrates include whole wheat bread and pasta, yams and sweet potatoes, and vegetables.    

Fats

Lipids or fats provide concentrated energy and help our bodies absorb necessary vitamins and minerals for vital chemical processes.  There are different forms of fat. Unsaturated fats are healthy fats.  Monosatuared and polysaturated are both forms of healthy fat.  Good sources of these fats can be found in nuts, avocados, flaxseed oils, and fish. 

Saturated fats are unhealthy fats that can cause health problems such as high cholesterol and clogged arteries.  Trans fats are man-made and consist in many processed foods like chips, and fast food.  Keep your intake of this kind fat to a minimum. 

Protein

Protein is essential to build, repair, and provide maintenance to the body. Protein is vital in synthesis of hormones and other regulatory molecules.  Proteins are made up of amino acids. Non-essential amino acids are naturally made by the body in sufficient amounts, but may need supplementation depending on individual needs. These include amino acids such as glutamine, arginine, alanine, and taurine.  Essential amino acids must be taken in through food sources or supplements in order for the body to function properly.  These include:  isoleucine, leucine, and valine.  Good sources of protein include animal products such as meat, eggs, fish, and dairy products like milk and cheeses.  Protein can also be obtained through non-animal products such as soy, nuts and seeds, and legumes. 

Water

Water makes up about 60% of our body’s weight.  Water is needed for metabolic processes, transporting and clearing chemicals and wastes.  It is recommended to drink 72 ounces of water each day, but water can also be found in the foods you eat, especially fruits and vegetables, and other beverages. 

Vitamins and Minerals

Minerals are vital in controlling body’s natural processes such as muscle contraction, and neural processes. There are two forms of minerals:  bulk and trace. Bulk minerals are needed in large amounts (milligrams).  These include:  calcium, magnesium, potassium, and sodium.  Trace minerals are needed in smaller amounts (micrograms).  These include:  iron, selenium, zinc, and chromium. 

Vitamins also aid in the regulation of the natural chemical processes of the body.  They are divided in two categories based on whether they absorb in water- water soluble vitamins (B complex and C) or if they are fat soluble (A, D, E, K)

A diet filled with a variety of fresh fruits, vegetables, whole grains and lean protein sources is important for maintaining the energy levels you’ll need for studying, socializing, and whatever else the college life may bring. 

Dining Hall Savvy

You know what your body needs to keep you energized, looking, and feeling your best, but it’s not always easy to eat healthy when you’re confronted with tempting treats and high calorie foods on campus and in the dining hall. Here are tips to help you combat common cafeteria mistakes. 

See all then choose well

Instead of going through the various lines of the dining hall taking helpings of whatever seems halfway appetizing; walk through with your empty plate and see what the cafeteria has to offer then consciously weigh your options and make the best choice. 

Everything in moderation

If it’s “create your own sundae night” and you can’t resist, go ahead and indulge.  Just remember not to overdo it and blow your daily caloric intake on hot fudge and peanut butter cups. 

If you’re craving pizza and fries for dinner give in to that craving every once in a while, but try to keep a healthy balance.  If you splurge on a not-so-healthy entrée for dinner, skip dessert, or have a healthier snack than usual later in the evening such as a raw vegetables and dip, fruit, or nuts.  

Use smaller and fewer dishes

Use a smaller plate such as a salad plate for your main course, and only have a single helping.  Larger plates can encourage you to pile on more food then you need.  Dining halls are distracting and social, causing you to not recognize satiety and overeat. 

Ask questions and give suggestions

Don’t be afraid to ask how a certain dish is cooked.  You could be thinking that you are eating a healthy low fat piece of chicken but instead you are ingesting all the oils and butter that it was cooked in. 

Make special requests when possible.  You may not always be accommodated, but it’s worth a try.  Ask if foods can be seared, broiled, grilled, baked instead of fried or sautéed.

Offer suggestions to the food service manager.  If there is an item that you would like them to carry, or cook a dish a certain way, it doesn’t hurt to ask.

Take home healthy snacks

Don’t force yourself to eat more then you can take, because you’re afraid you will get hungry later.  Grab healthy portable snacks like fruit or a yogurt for later.  By being prepared with a nutritious snack you can avoid the calling of late night junk food.