Eating Well

A Nurtitionist is available for free personal consultations at Student Health Services.

Avoiding the Freshman 15

Still trying to eat well--even when you're eating out? Good For you!

Try these tips to keep eating your way to good health.

• Watch your portion size. Restaurant portions are frequently larger than standard portion sizes. Share with a friend, save half for later, or try ordering an appetizer or a salad instead of a main course.
• Look for these words as clues to lower fat choices: grilled, roasted, baked, broiled, steamed, stir-fried, poached.
• These words will clue you in to higher fat selections that should be avoided: creamy, breaded, crispy, flaky, battered, pan fried, au gratin.
• Although your favorite item might say "fried" or "served with a cream sauce," the chef may be able to prepare it differently-- just ask!
• Ask for high-fat dressings to be "served on the side." High-fat dressings include cream-based sauces, butter, and sour cream.
• Choose menu items with more vegetables and less meat. Try unfamiliar vegetables, fruits or grains. You may discover a new favorite.
• When eating pizza out, blot the surface fat with a paper napkin. Order vegetable toppings instead of extra cheese or fatty meats.

For additional information please visit the following sites:

• Academy of Nutrition and Dietetics
• Fruits & Veggies-More Matters
• Nutrition Introduction -Centers for Disease Control
• Choosemyplate.gov
• Vegetarianism