College Jolt

Your college years are best spent busy. So where does that leave room for keeping up with your personal fitness? It’s hard work staying healthy with all of the unlimited junk food, parties, and lazy weekends that the college experience provides. That’s why in my series, Shape U, we’re gearing up for a semester of fitness 101, featuring tips and tricks to maintaining your shape this season.

If you think it’s impossible to watch what you eat as a college student, well, you just might be right. Aren’t we the group best known for its ability to single-handedly fund pizza joints and ramen noodle companies around the world? But—as much as I hesitate to admit that it’s true—you actually can maintain a healthy diet as an on-the-go student. Even campus dwellers can make the cut with just their microwaves.

This update of Shape U is all about food. So if you’re looking for fast food and campus cafeteria alternatives, you’re in the right place. Below are several tips that I’ve discovered over the years. Some are quick meals that don’t come with all the fat of fast food; some are homemade dinner ideas that’ll fill you up (but are good for you, too).

Veggie Pasta: I go nuts for noodles, but pastas with heavy cream sauces are not only unhealthy, but expensive. For a few bucks you can bag your favorite produce, a box of whole wheat linguine, and you’ll have a belly filling classic. What makes this pasta such a quick and healthy alternative is the sauce replacement: olive oil. You won’t waste time waiting for cream sauce to thicken, and you can feel good about nixing all the butter and fat. I like to sauté zucchini, yellow squash, tomato chunks, and roasted red peppers in olive oil until warm, then add cooked pasta and a sprinkle of garlic powder. Use any combination of the above veggies, or prepare you own favorites; remember to add softer vegetables to the saucepan last.

Oscar Mayer Deli Creations: The greatest thing since sliced bologna, Deli Creations are hot sandwiches ready in just a minute. If you’ve got access to a microwave, you have access to over ten unique flavors that won’t break your calorie bank. Choose your bread type—focaccia, flatbread, or roll—and dress it up with finger-licking sauces, reduced fat cheese, and deli meats that are available in both slices and chunks. The calories and fat content vary per sandwich, but whenever included, items like mayonnaise and cheese are always low fat. When surrounded by a good-sized bread roll, you hardly notice the healthier sandwich components. Plus, you microwave the creation to give it that fresh made taste; who can beat a one minute meal?

Snack and a Spoon: Need a snack before class? Portable snacks are essential for us students, but chips and sodas won’t cut it on a diet. Any low fat, individually portioned snack that you can eat with a spoon are safe bets; if you’ve got plastic spoons, you’ve got a tasty on-the-go snack. Some of my favorites to keep around include cottage cheese (with fruit if you prefer), apple sauce, yogurt, low fat pudding, and more! You can have a serving of any of these for less than 100 calories per spooning session.

Diet Friendly Drinks: When you’re trying to eat healthier, cutting soda helps. So what do you drink instead? Instead of whole or 2% milk, try soy milk. Soy milk has fewer calories than regular milk and can have up to have the fat! Plus, you can experiment with delicious flavors, such as vanilla and chocolate, over granola cereal for a simple morning meal.

If you’re not happy about cutting fruit juice or soda at lunch time, shake a fat-free flavored powder into water and you’ll have a 0 calorie concoction. You can try virtually any flavor, such as grape, cranberry, and limeade.

Oh, and if you’ve got a sweet tooth, low fat hot chocolate is only 25 calories a cup! Microwave with sink water for an easy indulgence.

One Pan Omelet: A lot of dorm rooms have kitchens that the residents can share. So if you’ve got one down the hall, don’t haul a box of cookware with you. This one pan omelet is perfect for moving between your room and the stove. All you’ll need is a medium to large-sized frying pan, at least three eggs, and any of your breakfast favorites. For a really health-conscious creation, add mushrooms, tomatoes, green onions, and peppers to pan of whisked egg whites. Cut up pieces of Canadian bacon, a lean, flavorful meat which you can buy pre-cooked. Finally, add low fat cheese and fold over when solid. Another variation: spinach and Swiss go great together with any combo of veggies!

Photos courtesy of Google Images.