LifeStyle

Opening the Doors to Healthier and Stress-Free Living

Healthy Eating Around Campus

I wish I had a nickel for every time I have heard people try to explain why they “blew their diet.” They say, “When I eat out at fast food places I can’t find anything healthy to order.” For a few years, I have experimented here in town as well as out of town to see if I could find healthy items at restaurants—full service, buffet or fast food establishments. Most of the time I have been successful. It takes a little effort, but it can be done. One suggestion I would like to give: do not go into a new restaurant on an empty stomach: if you do you are more apt to order the first thing(s) that look really good to you and such choice(s) may not be the most “healthy” for you. If you can, try to plan ahead if you know you will be going to an unfamiliar place. It helps to remember to eat healthy snacks between meals to avoid getting overly hungry at meal times while on the go.

Did you know that lunch is the meal most frequently eaten away from home? I usually bring my lunch to work every day, but occasionally I do eat out around campus. When I eat out I try to remember three (3) guidelines:

1. Avoid fried foods
2. Hold mayonnaise and mayonnaise-based dressings
3. Hold the cheese

Here are some healthy fast food items I have found on campus.

Chick-Fil-A

• Chargrilled chicken garden salad with the Italian dressing – 3 fat grams
• Chargrilled chicken deluxe sandwich – 5 fat grams
• Grilled’n Lites (2 skewers) – 2 fat grams

Denny’s

• 3 buttermilk pancakes with syrup, no butter – 6 fat grams
• California grilled chicken salad with reduced-calorie Italian dressing – 12 fat grams
• Spaghetti with tomato sauce –- 8 fat grams

McDonald’s

• Apple bran muffin – 1 fat gram
• Grilled Chicken Deluxe – 6 fat grams
• Frozen yogurt in a cup – 3 fat grams
• Hamburger – 9 fat grams
• Various salads -- be sure to ask about the salad dressings—they do have fat free vinaigrette

SAC Cafeteria
The Student Activities Cafeteria has a salad bar, which can be really healthy. Just take into account what items are selected for your salad. Remember items such as cheese, olives, macaroni salad, salad dressings, etc. can make a difference!

• Hot pretzels: they come salted and unsalted
• Fruits
• Yogurt
• Cool desert items such as fruit pops and other lower fat desserts

Shoney’s

• Charbroiled shrimp, rice and green salad (with low-cal dressing) – 7 fat grams
• Hawaiian or charbroiled chicken, rice and green salad (with low-cal dressing -- 11 fat grams
• Light baked fish, plain baked potato and green salad (with low-call dressing) – 2 fat grams

Subway

• 6-inch turkey sub without cheese, mayo or oil – 4 fat grams
• 6-inch roast beef sub without cheese, mayo or oil – 6 fat grams
• Ham sandwich – 3 fat grams
• Roast Beef sandwich – 4 fat grams
• Subway Club – 3 fat grams
• Turkey breast sandwich – 3.0 fat grams
• Turkey breast salad – 2 fat grams
• Veggie – 1 fat gram

Taco Bell
When Taco Bell had its Border Lights menu, one could eat pretty healthy there. But, here are the current lower fat items:

• Bean burrito -- 12 fat grams.
• Steak soft taco – 11 fat grams
• Taco – 11 fat grams
• Tostada – 11 fat grams
• Pintos and cheese (side item) -- 9 fat grams
• Cinnamon twists (dessert item) -- 6 fat grams.

White Castle

• Cheeseburger – 8.5 fat grams
• Grilled chicken – 4.5 fat grams
• Hamburger – 7.0 fat grams

There may be more healthy choices out there. Be sure to explore! If you do see more, let me know so that we can spread the word! Send me your findings at maabbo01@gwise.louisville.edu or call me at x8719.

Source:
Pope, J. & Katahn, M.(1996) The Low-Fat Fast Food Guide: How to eat right when you’re eating out. New York: W. W. Norton & Company, Inc.