Cease the grease
A nutritionist revamps your meal
 |
Your go-to meal spots likely include the campus dining hall, a local café, and maybe a fast-food restaurant. How can you eat conveniently without feeling like a slug, forgetting what food actually is, and setting yourself up for health problems?
That’s one of the most common questions students ask us at Student Health 101. We asked three stoic undergrads to subject their favourite meals to the scrutiny of a dietitian. Here’s what happened.
EXPERT: Amanda Macdonald, Registered Dietitian, Ottawa, Ontario
studentvoice
Campus dining hall
Tara S., fourth-year student at Carleton University, Ottawa, Ontario
Tara’s meal
- Boneless ribs, Brussels sprouts, cucumbers with hummus, sushi, grapefruit, and two butter tarts with jam
“I have limited choices, so I try and make the best of what I have. I always try to have some sort of vegetable on my plate, and I always have dessert.”
Nutritionist’s verdict
“This is a balanced meal. You have selected foods from three of the [main] food groups, and 50 percent of the meal is vegetable based.”
How this dish can be nutritionally improved
“Choose a higher quality source of protein, and reduce the refined sugars in the meal by [cutting] the portion to only one butter tart or having a treat with more fibre, like an oatmeal-raisin cookie.”
Tara’s takeaway
“I try to choose options that are tasty and semi-healthy, but taste plays more of a role in my choices than overall healthfulness. It actually surprises me that I had that many vegetables on my plate. It shifts from day to day depending on [what] food is offered. I might take the ‘only one dessert’ idea into consideration. But I do like my desserts.”
CLICK HERE for campus menu
Café
Erika T., fourth-year student at The University of British Columbia, Vancouver
Erika’s meal
- Cinnamon bun
- Black coffee
“I pulled an all-nighter studying. I was working for so long and studying so hard that I really felt I needed something sweet as a pick-me-up.”
Nutritionist’s verdict
“The caffeine boost and sugar jolt from the coffee and bun will only provide this student with a short-term energy fix. Within an hour or two, she will feel hungry again or lackluster.”
How this meal can be nutritionally improved
“Try marrying a slow-digesting carbohydrate (a source of fibre) with a source of protein; like a whole-grain bagel with yogurt or cream cheese.”
Erika’s takeaway
“I definitely started to feel my energy go a bit after an hour or so. I like the idea of eating healthier, like whole-wheat bagels and fruit in the morning. On a more ‘normal’ morning, I’ll start with [a healthier breakfast] and that will get me through my day. But no day during exams is normal. I just really needed something sweet.”
CLICK HERE Great Dane Coffee menu
Fast-food restaurant
Arthur W., fourth-year student at the University of Manitoba, Winnipeg
Arthur’s meal
- Chicken salad sandwich
“Sometimes I don’t feel like making a sandwich at home, so I buy the chicken salad sandwich at Tim Hortons. I’ve had the same thing every time I go for the last three years. I love the taste and I like the texture, plus it’s affordable.”
Nutritionist’s verdict
“While the sandwich bread appears to be whole grain and lean chicken breast is used to make the chicken salad, there is very little ‘salad’ included in his meal.”
How this meal can be nutritionally improved
“To balance this selection, the student could pair his sandwich with a small garden salad or veggie sticks with dip and a small serving of fruit, and wash everything down with milk or an alternative to dairy.”
Arthur’s takeaway
“I’m pretty health conscious, so I’m aware that I’m not eating enough vegetables. I agree with the nutritionist and will take her advice. Next time, I’ll bring my own veggies and buy milk. I’ll probably stick with the sandwich though.”
CLICK HERE for Tim Hortons menu
studentvoice
