English
​
Answer:

Aiming for a balanced plate

Did you know?

Most colleges have an on-staff dietitian or nutritionist and the cafeteria has a section for students with food allergies.
Sources:

1 https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/

2 https://www.livestrong.com/article/35076-list-starchy-carbs/

3 https://www.verywellhealth.com/load-up-on-non-starchy-vegetables-1087520

Be Intentional

Confused Home Alone GIF by Hyper RPG

  • Establish an eating routine using your schedule

  • Figure out which dining hall works best for you

  • Review the cafeteria’s menu for healthy options

  • Know where the healthy options are in your cafeteria

  • Have a “meal game plan” before heading to the cafeteria

  • Once in the cafeteria, stick to your "meal game plan"

Did you know?

Schedule for some occasional eating splurges if you like. Knowing that you'll be enjoying a special food sometime soon can help motivate you to focus on more nutritious foods today.

Take Action

A man saying, "Stick with the plan."

For a healthy cafeteria eating plan:

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Welcome to your university's cafeteria!

Suddenly, you're faced with a variety of food options and limitless portions.

Deciding what to eat has just gotten easier...or has it?

With a little planning, you can navigate the pitfalls of eating healthy at your university’s cafeteria.

A woman in front of an animation of different types of food

Make Healthy Eating A Priority

A woman saying "It's going to be a lot tougher than I thought."

Eating healthy can be a struggle, especially when burgers and fries, pizza, or tacos are so satisfying!

Making healthy food choices daily may be difficult but not impossible. It'll help you:

  • Improve your mood

  • Sleep better

  • Boost your academic performance

  • Support weight management

Did you know?

When your diet is full of certain nutrients (like omega-3 fatty acids, vitamin B, and other minerals) your mental health may improve, according to a study published in Clinical Nutritional Research. 2016 Jul; 5(3): 143–152.

Understand How To Eat Healthy At The Cafeteria

  • Eat foods that really fill you up

  • Watch portion sizes from empty-calorie foods

  • Be smart about beverages and drink more water

  • Add one piece of fruit or serving of colorful vegetable to every meal

  • Balance out your plate with these three important nutrients: carbs, protein, and fiber

Use the one-quarter rule:

  • One-quarter of your plate = protein

    (usually best if cooked with fat)

    • Eg. chicken, fish, tofu, chickpeas

  • One-quarter of your plate = a starchy carbohydrate

    , preferably one that’s high in fiber

    • Eg. yams, corn, squash

  • Two-quarters or half of your plate = non-starchy vegetables

    • Eg. broccoli, salad greens

Quiz

What's the key to healthy eating at your university's cafeteria?

Did you know?

Most colleges have an on-staff dietitian or nutritionist and the cafeteria has a section for students with food allergies.

Be Intentional

Confused Home Alone GIF by Hyper RPG

  • Establish an eating routine using your schedule

  • Figure out which dining hall works best for you

  • Review the cafeteria’s menu for healthy options

  • Know where the healthy options are in your cafeteria

  • Have a “meal game plan” before heading to the cafeteria

  • Once in the cafeteria, stick to your "meal game plan"

Did you know?

Schedule for some occasional eating splurges if you like. Knowing that you'll be enjoying a special food sometime soon can help motivate you to focus on more nutritious foods today.

Subscribe for more quick bites of learning delivered to your inbox.

Unsubscribe anytime. No spam. 🙂

Take Action

A man saying, "Stick with the plan."

For a healthy cafeteria eating plan:

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Did you know?

Most colleges have an on-staff dietitian or nutritionist and the cafeteria has a section for students with food allergies.
Sources:

1 https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/

2 https://www.livestrong.com/article/35076-list-starchy-carbs/

3 https://www.verywellhealth.com/load-up-on-non-starchy-vegetables-1087520

Be Intentional

Confused Home Alone GIF by Hyper RPG

  • Establish an eating routine using your schedule

  • Figure out which dining hall works best for you

  • Review the cafeteria’s menu for healthy options

  • Know where the healthy options are in your cafeteria

  • Have a “meal game plan” before heading to the cafeteria

  • Once in the cafeteria, stick to your "meal game plan"

Did you know?

Schedule for some occasional eating splurges if you like. Knowing that you'll be enjoying a special food sometime soon can help motivate you to focus on more nutritious foods today.

Take Action

A man saying, "Stick with the plan."

For a healthy cafeteria eating plan:

Rumie logo

This logo isn't an ad or affiliate link. It's an organization that shares in our mission, and empowered the authors to share their insights in Byte form.
Rumie vets Bytes for compliance with our Standards. The organization is responsible for the completeness and reliability of the content.
Learn more about how Rumie works with partners.

License:

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