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Keller Graduate School of Management â&#x20AC;&#x2039;if you have a choice between a fast food court and a more traditional University of West Georgia dining hall go for the dining hall chances are you will get more variety you can control the portions and this will make it easier to keep healthy eating habits on track at college look around take some time to explore everything that the dining hall offers you might find some healthy foods lurking on a side table or in the back of a salad bar be creative think beyond the prefabbed line style menu just because an entree like chicken breast is lined up with side items like mashed potatoes in green bean casserole doesn't mean you need to eat that combination in the all-you-can-eat dining halls you can creatively combine meats vegetables fruits grains and other items to create something healthy that you want to eat there are always plated meals at the dining hall entrance so you know what your options are don't rush yourself when you run into the dining hall in a hurry to grab a quick 15 minute meal you're more likely to opt for things resembling fast food like pizza at Cafe Roma or hamburgers and fries at World grill because they're easy eats pizza is high in calories in saturated fat have it in moderation pick cheese or vegetable and limit it to one piece take advantage of the numerous make your own options at the West Georgia dining hall nature's accent is the rice stir fry station where you can ask for double vegetables loading up on broccoli mushrooms and peppers they even offer tofu a vegetarian protein ask for limited oil and sauces to decrease added fat and sodium at scramble you pick your ingredients hand them over to the chef and in three minutes you have an omelet a high quality protein meal loaded with colourful vegetables such as spinach mushrooms peppers and olives limit the cheese to make it even lower in saturated fat or a better idea grab more vegetables from the salad bar and bring them on over over at wolves deli you can make your own sandwich or wrap using a variety of deli meats and cheeses watch the portions of any mayonnaise based salads pick whole-grain breads and don't forget the lettuce and tomatoes the stove top line usually consists of a protein grain and vegetable unless it is a special night like the popular breakfast bar pick a lean unfried meat the size of the palm your hand whole-grain side no larger than your fish and fill 50% of your plate with plain vegetables you want to try and eat at least two and a half cups of vegetables every day last but definitely not least the salad bar this is a great place to load up on healthy fresh vegetables at every meal start with the darker greens such as romaine and spinach as they contain more nutrients now you're ready to add other vegetables and toppings make it interesting and colorful a healthy tip is to cover all the colors of the rainbow if possible since different colors provide different kinds of vitamins and minerals some common salad bar items you'll want to load your plate with are tomatoes cucumbers carrots broccoli bell peppers mushrooms and olives add chickpeas and kidney beans to kick up the protein and fiber content proceed with caution however consume salad toppings like cheese and croutons in moderation and avoid full fat salad dressings most salad dressings are almost 100% fat always choose low-fat or oil-based salad dressings and use sparingly two tablespoons is a serving size if oil and vinegar are available these are better choices light on the oil heavier on the vinegar you can always bring your favorite salad dressing with you in your backpack you will also find soups on the salad bar soups are a great way to fill up on lower calories there is always a vegetarian and non-vegetarian choice choose broth based soups over creamy ones a soup and salad will make you feel better than pizza and fries any day when it comes to finishing your meal with a sweet treat pick one good dessert and don't eat too much the unlimited dessert area of most dining halls can be a dangerous place for college students trying to keep up healthy eating habits the temptation is there to have ice cream cake and cookies all at once and no one's going to stop you you have to police yourself when it comes to sweets so keep it to one serving one to two times a week or you can always pick fresh fruit the dining hall has a great variety of fresh fruit available all day every day fresh fruit is as close to nature as you're going to find low in calories and high in fiber try and eat at least one to two pieces of fruit every day or try incorporating them into other foods such as cutting up a banana into a bowl of cereal adding apple or pear slices to your salad or just take an orange for a snack later we can't forget the beverage station in the dining hall soda an especially free soda isn't the healthiest choice of beverage and having a soda machine in the cafeteria can make it tempting to load up on glass after glass at every meal obviously this is a quick way to add empty calories twelve ounces of soda is the same as eating 10 teaspoons of white sugar you don't have to give up soda entirely but the bottomless refills of sugary soda and sports drinks don't correspond with healthy eating habits there will always be juices teas water and other selections instead limit juice to one glass a day and stick with a hundred percent juice options most fruit cocktails are loaded with high fructose corn syrup pick unsweetened tea and water first flavored water keeps it from getting boring get in the habit of drinking at least a glass of water with every meal milk and milk alternatives such as soy milk are also good beverage choices pick skim or 2% milk to decrease saturated fats but watch out for flavored milks they usually have added sugars if you're using your milk for cereal then make sure you don't eat tricks every day but eat your fill of whole-grain Cheerios shredded wheat or oatmeal when it comes to navigating the dining hall use all the resources available visit the dine West Georgia web page that provides more detailed information about the daily menu choices including nutrition facts and healthy eating habits for college


students remember to take your time look around and be in control of creating the best meal you can with the numerous options available kentucky university women's basketball roster.


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