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Don't fear buffet-style eating at your dorm or workplace cafeteria. HG's here with all the tips 'n' tricks you need to survive it!
Salad Bar
If you're lucky enough to spot a salad bar, make a beeline for it. Stock up on leafy greens, beans, veggies, lean protein, and fruit salad. And stick with fat-free dressings whenever possible. No low-cal or low-fat salad dressing on display? Ask! Sometimes they'll have some fat-free packets hidden away. Or try this little trick -- mix red wine vinegar with a little water and no-cal sweetener for an insta-vinaigrette (sweet and sans-guilt!). Avoid the mayo-glazed pasta and potato salads, as well as the oily croutons.
Soup's On!
Soup can be a great low-cal, low-fat filler-upper. But it can also be a diet disaster. Avoid cream-based soups, as well as ones packed with cheese, and obviously fatty meats (that means Cheesy Bacon Potato Soup is NOT a great idea!). Go for the ones with clearer broths (like chicken, tomato, or veggie) that are full of veggies, lean meat, beans, and/or grains.
Hot Plate!
When faced with those giant pans of hot 'n' steamy entrees, it can be hard to pass up options like the gooey mac 'n' cheese. But those things are usually loaded with fat and calories. Avoid pizzas and pastas, and go for grilled chicken or fish (never fried or battered). Also, go for dishes in light sauces -- like tomato or soy -- and avoid the cheesy and creamy ones. Other good choices? Steamed or grilled veggies, corn on the cob (trade butter for a squirt of lemon), and baked potatoes (skip the sour cream and butter & try salsa and chives instead). Pairing up hot lean meats (like chicken or turkey breast) with your salad is a GREAT idea!
Sub Stop
If you've got to cave to the carb-craving and order up a sandwich, follow these tips to make it the best choice. Avoid mayo, cheese, and (surprisingly enough!) anything ending in "salad" (tuna salad and egg salad are mayo-packed no-nos!). Stick to lean meats like chicken and turkey, or go veggie with hot and sweet peppers, cucumbers, pickles, shredded lettuce, tomato slices, and other goodies. If there's a whole-wheat option for bread, go that route. Whole-wheat is often higher in fiber and typically has a few less calories than white. Also, stick to regular-sized bread -- not those massive sub rolls.
Breakfast Buffet
Mornings can be the scariest time to visit a cafeteria. Try to avoid the waffles, pancakes, french toast, croissants, pastries, sausage, and bacon (but know that a pancake or waffle is typically a better choice than french toast or a croissant). Instead go for oatmeal, fresh fruit, cereal (avoid the sugary ones) with skim or light soy milk, and egg-white omelettes packed with veggies and topped with salsa. Also look for light versions of fruity yogurt and cottage cheese. Then grab a cup of tea or coffee to help round out the meal.
Self-Serve Shockers!
* One cup of tuna salad typically contains over 450 calories and more than 30 grams of fat! Throw that on a sub, and your meal's likely to total over 650 calories!
* Granola, a seemingly healthy b-fast option, often packs in as much as 500 calories and 20 grams of fat per cup! Unless you're simply sprinkling a spoonful of this stuff over something guilt-free, avoid it at all costs!
Make Change Happen!
Most cafeterias, especially university ones, welcome comments and suggestions. When requests are made, most will make an effort to accommodate dietary needs. So be proactive! If your cafeteria isn't offering up enough healthful options, don't be shy -- make a call or a write a letter. You may just find tasty teriyaki grilled chicken 'n' green beans next to that mac 'n' cheese in no time!
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