Healthy Eating on Campus | Microlesson

Healthy Eating on Campus | Microlesson


If you’re hungry and you know it clap your hands! Okay Engineers! I hear you loud and clear.
You’re hungry so let me show you what you can eat around campus. Coffee may be a good way to start the day, but it may come with lots of sugar. Order your
coffee with half the sugar than usual and add skim milk, which is higher in
calcium and vitamin D, instead of cream or half-and-half. Eating an occasional
donut is fine, but a donut a day may be overdoing it. If you’re having
breakfast at noon, the B vitamins in eggs are a great way to boost your
brainpower and get you ready for the day ahead. When eating Mexican food, go for whole wheat or corn tortillas and brown rice,
as these are whole grains and higher in fibers than flour tortillas and white
rice. For protein, go for white meats, such as chicken, instead of red meat, like beef
or pork, which may increase your risk of cancer. Beans are also a good option,
especially for people who are vegan or vegetarian. When looking for soups, choose soups with a broth or vegetable base, which contain more nutrients and less
fat than soups with a cream base, like chowders or cream of mushroom.
If you’re feeling Italian food, like pizza, go for cheese or veggies to reduce
sodium, fat, and calories. Highly processed meats such as pepperoni and sausage
contains saturated fats that increase the risk of heart disease.
Stick to tomato sauces and limit cream, pesto, and meat sauces, which tends to be higher in calories and saturated fats. If you’re in the mood for Japanese cuisine,
such as sushi and rice and noodle bowls, stick to brown rice with chicken or
veggies instead of soba noodles, which isn’t a whole grain. Feeling Middle
Eastern cuisine? Go for whole wheat pita bread, lean meats, such as chicken, fish or shrimp and of course veggies. If getting a rice bowl, be sure to ask for brown
rice. Popular Indian breads, such as naan, chapati, and kulcha are baked low-fat
breads. Look out for words such as “malai” and “korma,” which indicate dishes high in
cream or coconut milk. Chicken, fish, lentils, and chickpeas are great protein
options. Go light on fried dishes, such as samosas and pakora to reduce fat. When at a sandwich shop, make a healthy sandwich by using whole-grain breads to increase
fiber. Choose leaner cuts of meat, such as turkey, instead of roast beef, salami,
and bologna, which are overly processed and higher in fat. Whether you’re having
a sandwich or salad, remember to pile on the veggies, such as
cucumbers, lettuce, tomatoes, and carrots. Choose salad dressings that are low-fat,
low-calorie, olive oil-based, and remember to ask for
it on the side. And that Engineers, is a quick tour of some healthy foods you can get when you’re getting hungry.


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