The Dos and Donts: Staying Healthy in the Caf

The caf. A place to catch up with friends, cram into the elevator, and

rationalize those pizza snaps as your second lunch of the day.  While

the cafeteria is a great landmark in Stern College, there are many

“do’s” and “don’ts” to consider when it comes to weighing the nutritive value of the foods you choose to refuel your body for classes and studying.

DON’T overload on sushi with raw fish too many times a week. Raw fish

has high concentrations of mercury which could be potentially toxic

for your body.

DO try to moderate how much sushi you have each week. Also, try to

swap your white rice for brown rice for added fiber.

DON’T turn to bagels as an automatic option. While most cost

effective when you are running low on caf money, the high carb content

in bagels is more like the suggested average carb allotment for the

day.

DO opt for the pieces of whole wheat bread next to the bagels for a

smaller portion.  Still great for toast and paninis!

DON’T think that Chobani fruit yogurts are the healthiest option.

They have added evaporated cane juice which adds to the high sugar

content.

DO choose plain Chobani yogurt and add your own fresh fruit, cereal,

and a small packet of splenda for a more natural, less sugar-loaded

meal.

DON’T make the excuse that salad is too expensive!

DO always load up on a salad or fill the bowl with fresh, cut up

vegetables as an on the go snack.

DON’T think that blueberry muffins or danishes have real fruit in

them.  The caloric value of those desserts can set you back the rest

of the day.

DO grab a fruit from the fruit stand right next to the pastries for a

vitamin and nutrient-laden snack.

DON’T fill up your froyo cup because it has the word “yogurt” in it.

The taste resembles ice cream and the nutrition content is not very

different either.

DO look for the small, already portioned greek yogurts in the ice

cream freezer.  That way you are guaranteed the size portion that you

really need for the afternoon “pick me up.”

DON’T eat the “Around the Globe” dinner every night.  While it looks

delicious, many of the meat dishes are high in sodium and sauces with too

many calories to count.

DO turn to the grilled chicken cutlets that are so versatile: Put

pieces in your salad or eat with sliced avocado over quinoa.

DON’T assume that white baked potatoes are the same as sweet potatoes. White potatoes are much higher in starch than their orange

counterparts.

DO take the sweet potatoes for a filling lunch, especially because

they are categorized as a “super food” which contains the necessary

nutrients for a working mind and better focusing in classes.

DON’T automatically turn to the sugary soda drinks and juices as a way

to refuel and gain energy.

DO take advantage of the of fridge with a large stock of water

bottles.  Water is the best way to hydrate throughout the day.

DON’T fall prey to eating french fries every night, especially if it’s

all you choose to eat for dinner.

DO choose the roasted potatoes or a pre-packaged quinoa or tabouli

salad from the fridge.

DON’T rely on eating pizza from the caf store if you can only find

time to eat after the caf is already closed.

DO investigate the other options that the caf store does have, such as

yogurts and soups.

DON’T load up on cookies and candy from the caf store to keep in your dorm room.

DO choose the baked and air popped chips, pretzels, and nuts to have

on hand as a better option for when you need a late night snack.

DON’T presume that all cereals that seem healthy really are!  Regular

Cheerios and others like it might be a better choice over the

“healthy” cereals.

DO check the nutrition facts on your breakfast cereal.  Many contain

close to twenty grams of sugar and aren’t as great as they may seem!

DON’T say that you don’t have enough time to spend on choosing healthy

options.  Making a hasty and easy decision can be detrimental to your

meal plan and your health.

DO take a minute to plan out your meal so you can choose the best

options throughout the day.  Think about what you ate for other meals

during the day and what nutrients or food groups you may have missed.

The caf also posts their monthly menu, so you can check out what is

available even before you get there.

Happy eating!