Eating healthy on campus can be quite the challenge. Trust me I've been there. Between all of the unhealthy options everywhere you look and having to seek out healthy options, eating healthy on campus can be a little bit of work. My hope for this post is to help you navigate the Tiger Den, University Center, and the other dining areas on campus to have a few more healthy options just a swipe of your student ID away!
Tiger Den
If you have an actual meal plan (aka flex bucks and meal swipes), you have all kinds of access to the Tiger Den. When I first came to college I always felt weird eating at the Tiger Den. Don't ask my why because I have no clue. I was honestly missing out on some of the healthiest options on campus by not eating here more.
Grill Station: try something from the rotating menu such as grilled chicken, veggie burgers, and turkey burgers. These are lower fat options to substitute for a regular burger. Try to choose whole grain over a white bun and choose fresh products to top your burger with instead of just ketchup and mayo.
Stir Fry Station: Choose brown rice as your base instead of white rice or noodles to make your meal more filling and provides more nutrients and fiber! Try to get a vide variety of vegetables of all different colors to make sure you are getting all of your vitamins and minerals in!
Pizza Station: Try to limit the amount you get from here. It's okay to eat pizza occasionally, but maybe try two slices with a side salad or throw some cooked veggies on top to make it more filling.
Comfort Station: Make half of your plate fruits and/or vegetables, one quarter a lean protein, and one quarter a carbohydrate such as rice, pasta, or potatoes. Try to choose baked, grilled, broiled, or steamed items over the fried options.
Salad Bar: This was my place freshman year. I would incorporate as many fruits and vegetables as I wanted with a lean meat from another station, and some healthy fats for a super filling lunch or dinner.
Green Zone: The Tiger Den didn't have this vegan-friendly area when I was a Freshman, but this is another great area to find healthy options and try something new!
Another tip: you can get takeout boxes from the Tiger Den! Don't let those meal plan swipes go to waste! Fill up a box with a yummy salad and eat it in the UC with pals or bring it back to your dorm and eat with canned tuna, chicken, beans, or whatever you have lying around. This was something I did very frequently my Freshman year!
Healthy Teaching Kitchen (Found in the School of Health Studies-Fieldhouse)
I did not know much about this program for quite awhile which is such a shame because I am a dietetics major and I've spent many hours in the Fieldhouse. This program runs Tuesdays and Thursdays and offers health and fresh options. Each week students prepare and serve an entree and smoothie that can both be purchased for only $8 or $4 each and provides at least 20g of protein and under 500 calories individually. Dietetics students run this program and are passionate about cooking, eating healthy food that also taste good, and teaching other students about the value of eating well. They provide handouts with all of the nutrient information and the recipes so you can easily re-create the recipes. The handouts also provide a quick "lesson" on the nutrient that is in focus for that day and why it is important to be getting enough of it in our daily diets. I truly believe this is the most incredible program offered on campus, especially for those who want to live a healthy lifestyle! HTK is open Tuesday and Thursday from 9-12.
University Center
The most popular place to eat on campus is the UC, from the restaurant to Chick-fil-A and Dunkin, they have a little bit of everything. Navigating the healthy options available can be difficult with the large crowds, but there are some healthy options available.
Chick-fil-a: as most of you probably saw on twitter, Chick-fil-a on campus is supposed to be getting an expansion to the full menu in the fall. This adds a wider selection of healthy choices including salads, grilled chicken sandwiches, grilled nuggets, fruit, yogurt parfaits, cool wraps, super food sides, and much more. If you really want that original chicken sandwich, get a fruit cup or superfood side instead of fries and try a diet lemonade or water and skip the soda.
Panda Express: Instead of white rice or noodles try veggies or brown rice as the base and get chicken or shrimp to top. Now panda is really high in sodium, so eat sparingly, look for low sodium options, and drink lots of water with your meal!
POD: You'll find these all over campus, but this is a great place to get a light lunch or quick snack. They usually have a pretty wide assortment of granola and protein bars, fruit, hummus and pretzels, yogurt, and salads and sandwiches (although read the nutrition label on these!!! Some of these options are really not that great for you. Just because it's a salad, doesn't always mean it's healthy! Look at the calories and fat on the labels and pick one that you think is a good choice.)
Tiger Restaurant: Although it is a little more expensive, the restaurant has a pretty good selection when it comes to healthy options. My freshman year I frequently got salads or grilled chicken with two veggie sides. All of the menu items have calorie counts, making it a little easier to pick something healthy.
Other On-Campus Options
There are a few other healthy options scattered around campus.
Subway: You can make subway as healthy as you want it to be. They offer both salads and sandwiches. Try to stick to lean meats such as turkey and whole wheat bread instead of the less healthy options. Leaving the cheese off and choosing light mayo or a fat-free sauce option will save you a little extra added fat. The only thing to really watch out for at Subway is it is typically very high in sodium. Between the bread and the deli meats, you can consume quite a bit of sodium in just one meal, so try to drink plenty of water when you do eat Subway! Try getting apples or baked chips as your side with a 6in sub instead of the footlong (or get the footlong, eat half, and save the other half for later!)
Bistro 1912: Found in the Community Health Building has some salad and sandwich options for those hard-working nursing students!!
Cafe Fresca: Patterson Hall
Cyber Cafe: FedEx building
Einstein Brothers Bagels: Library
Starbucks: bookstore
Smoothie bar: Recreation center
All of these options have calorie counts available and you can find at least one healthy snack or meal option here. Although these are out of the way for some, if you happen to be in these areas of campus and need a quick pick-me-up, these are other options! Eating at home is always the healthiest option, because you know exactly what is going in your food, but eating on campus is the most convenient for a lot of college students. Do not feel like you can't live a healthy lifestyle while living/being on campus most of the day. Try to pick fruit or vegetables over fried sides, pick baked or grilled over fried meats, get baked chips or pretzels over regular potato chips, and drink water as much as possible over other drink options. Make smart choices and feel better and more energized throughout your classes and studying sessions!
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