The college experience involves eating on the run and a fair amount of dining out. When you eat your meals away from home, it’s good to incorporate some of the following healthy measures:
- Share a meal with your dining partner. Sharing can help you avoid the temptation to overindulge. You can select something you really want to eat, without the large portion.
- Order a half portion, kid size meal, or from the lunch menu.
- Drink skim milk or calorie-free beverages like water, unsweetened iced tea, or diet soda.
- Have broth-based soup and salad for a meal or order either as a side dish. Choose salads that have grilled instead of fried chicken. Limit or avoid extras like croutons, cheese, or bacon, or other high-fat lunchmeat.
- Ask for dressings, condiments, and sauces on the side.
- If you order an entrée that is high in fat, choose a low fat side dish.
- Cut the meal in half before you start eating, and take the rest home in a doggie bag or box.
- Look for meals that say low in fat, heart healthy, or healthy choice.
- Look for menu items that have terms like steamed, baked, broiled, poached, roasted, and grilled. Limit items described as fried, buttery, crispy, tempura, creamy, pan-fried, escalloped, au gratin, sautéed, or stuffed.
- Only order the food that you are hungry for. Meals that include a sandwich, drink and a side dish are sold as a ‘value’ added, but often the extras do not add much more nutrition. For example, regular soda and fries or chips add empty calories. Soda and fries are very tasty, and students may be tempted to keep eating, even after they are full.
- Less healthy food choices can be balanced with more healthy ones. Add vegetables to sandwiches and burgers (lettuce, tomato, onions), pizza (onion, green pepper, zucchini, broccoli, spinach), or ask for vegetables (steamed or raw) or baked potato as a side dish instead of fries or chips.
- Consider planning your restaurant meal before you walk into the restaurant. Ask for a menu from a restaurant you frequent, or look the menu up on-line to plan ahead for a healthy menu selection.
- Remember to count alcohol calories as part of your meal. Alcohol calories can add up fast and it becomes difficult to make healthy food decisions.
Nutrition facts of foods eaten way from home can help you make smart choices.
To look up the nutrition facts for food served at the Esposito dining center in the Johnson & Hardwick residence hall click on the following link:
The Campus Food Guide contains nutrition information about food vendors around Temple University Main Campus.
Nutrition facts for many of the restaurants on campus and near Temple University can be found at these sites:
Dining Out Smart
Portion Size awareness
Recipes\ Meal Prep.