College is all about change, but the one thing most of us don’t want to see change is our pant size. With cake, ice cream, and junk food galore, available to us at the swipe of our App cards, it’s hard to control temptations and even harder to choose healthy options. The worse thing of all, however, is realizing that the ‘healthy’ choices aren’t so great after all….
Like most college kids I consume an unreal amount of coffee. I’ve never been known to turn down a latte. But did you know that lattes are only made with about two ounces of espresso? That means that the rest of the beverage is steamed milk. Because lattes are traditionally made with whole milk, a medium, 16-ounce latte, can contain up to nine grams of saturated fat and about 260 calories in milk alone! That doesn’t even begin to account for added sugar, honey, and flavored syrups. My suggestion? Order a small, 12-ounce latte with skim milk. By simply substituting skim milk for whole milk you can save a little over 100 calories and all that fat. If that isn’t enough caffeine for you, ask for an extra shot of espresso. This way, you get the coffee without the extra calories, and it’s cheaper. What college student couldn’t use a little extra pocket change?
Yogurt is pretty healthy, right? Wrong. Non-fat and low-fat yogurt may seem like a good choice but the truth is that many of these yogurts are often packed with chemicals and artificial sugars, like aspartame, and overall, have little nutritional value.
Luckily, there is a great alternative. Greek yogurt is thick, creamy, tangy, and usually fat-free. It has a very unique taste, but if you don’t like the original flavor, fear not. Many brands like Chobani now offer varieties like raspberry, honey, and black cherry that leave you more than satisfied without all the extra fat and chemicals. Greek yogurt is full of protein so it will leave you full for longer and all the sugars in this yogurt are natural. You can even find Greek yogurt in the dining halls and markets on campus, but before you load your shopping cart, make sure to check the ingredients for any mysterious sounding chemicals or additives.
It can be challenging to squeeze in a good meal in between classes. Wraps may seem like healthy on-the-go options, but they can be loaded with fat and excess calories. Flour tortillas alone can have upwards of five to ten grams of fat and an unnecessary amount of carbohydrates. The tortillas aren’t the main concern though, many wraps are loaded with cheese. One cup of shredded cheese alone can have over 450 calories and 24 grams of saturated fat. That is more saturated fat than you are supposed to have in an entire day! I don’t even want to think about the nutritional information for extra meats and sauces that go in wraps.
If you insist on having a wrap, choose a whole-wheat tortilla. Next, skip the cheese altogether or ask for very little if you desperately want it. Your best bet in the cafeteria is to make a sandwich on whole grain bread. Two slices of whole wheat bread has around 260 calories and is typically fat free. Plus, when you make your own sandwich you can control the portion size.
Eating healthy can be challenging, especially in college, but many companies and restaurants now offer nutritional information online. It never hurts to do a little research before you eat. I’m fully in support of splurging on desserts and fast food, but when you want to eat healthy, make sure you’ve got all the facts, nutritional facts, that is.