Healthy Eating On Campus
Posted on Tuesday, August 19th, 2014
At some point everyone tells themselves that they want to eat better, for whatever reason. Eating healthy is part of a long, happy and productive life, so we’re here to help you make better eating decisions on campus.
What does “healthy eating” mean?
Healthy eating means different things to different people. Generally, you are eating healthy if you are eating appropriately for your activity level and if you are eating a balance of the common food groups. Healthy eating does not need to be a radical diet change; there are many small changes that you can make to begin eating healthier step-by-step!
What’s the easiest way to eat healthier?
The easiest way to eat better is to make small changes to your diet; try making one small substitution every week or two and experimenting to see what you like and can make stick! Try one of these as an experiment next week:
Swap out white breads for whole or multi-grain (try spinach or tomato grains!)- Use lighter sauces and dressings instead of creamier ones (try an Italian or Herbal salad dressing instead of Caesar. Cutting out mayo is also a huge reduction of fat!)
- For breakfast, eat more fruits, eggs, and whole grains. While muffins or baked goods may have fruit in them, they also have a lot of sugars and fat.
- Swap sodas for drinks lower in sugar, such as water (add lemon or mint!) or tea. Watch out for juices as many of them secretly hide lots of additives and bad sugars.
- Avoid pre-packaged snacks and junk food when you’re craving it. Substitute for sweet fruits like watermelon or oranges.
- Look up vegetarian/vegan recipes even if you aren’t one. They can help you incorporate more non-meat elements to your normal meals.
- Don’t do it alone! Doing weekly experiments with a friend will help keep you on track. You can also share your experiments on social media – upload photos to Instagram of your healthier eating choices, or join online communities.
The best thing to do is to bring your own food from home; eating on campus means you’re paying for convenience. Convenience foods typically cost more money, and also have additional additives and processed foods. Take a lunch break to make a weekly trip to the Loblaw’s across the street from the College to stock up on fresh fruit and other snacks to keep at your work area.
How can I eat healthier on campus?
You can still make informed eating decisions on campus. Many of the above substitutions are easy to implement at the variety of food offerings the College has to offer. AC Food Services is also very transparent about their nutritional information, which you can find on the Food Services site. Below are a couple of our favourite campus eats.
It’s a Wrap – Turkey Breast on Spinach Wrap
We’ve substituted turkey breast for ham or beef, and spinach wrap instead of white (there’s also multigrain and tomato!) Instead of mayo, we opt for the lighter Italian dressing with some pepper. Finally, we load it up with fresh veggies.
Luigi’s Pizza and Pastas – Linguine with Pesto or Primavera
The pastas are a healthier choice than the pizzas by far. These dishes are chalked with vegetables, and provide a higher fibre and protein intake while cutting back on the sodium. Pasta dishes are heavier in fats and carbs, however they provide a huge boost of energy.
Marketplace – Build-your-own salad
The Marketplace has a station for you to build your own salad, where you can load up on fresh salad greens, vegetables, and chickpeas. Opt for a lighter salad dressing!
Where else can I find information?
We in HR aren’t experts on eating better. We just have a vested interest in the wellbeing of our employees; healthy eating makes you live longer, be sick less, be more productive, and ultimately happier! There are a bunch of resources on campus that you can utilize.
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