Back to School, Part 2: Dining Hall of Doom

O. M. G. Your main source of food is an all-you-can-eat buffet. Talk about a cruel joke from the Diet Gods. The Pink Patch will help you shed weight, but it won’t put a blindfold over your eyes, or a clothespin on your nose. Learning to navigate this monstrosity is essential to your weight and your health.

The salad bar should be the very first place you take your tray. Pile on the greens and veggies. Nutritionist Ellie Krieger of Food Network advises “eating the rainbow”: add tomatoes, red pepper, carrots, red onion. Add some diced turkey and a SMALL sprinkle of cheese. Check out the “lite” or low-fat dressings, and add a thin drizzle to your plate. If none of the diet dressings appeal to you, make your own: a dash of basalmic vinegar, olive oil and ground black pepper.

But maybe you’re in the mood for something a bit more substantial, like a sandwich. If so, read ‘Wich Craft, in which I discuss smart sandwiches and lunches. Everything described will be available in the dining hall. Remember: mustard instead of mayo, and only whole wheat or whole grain bread. If you’ve been indulging lately, make it an open-faced sandwich (only one slice of bread).

Next, investigate the soups. You should be looking for broth or tomato-based soups, with lots of veggies, maybe a lean meat, or legumes (like lentil). Soups are great for dieting because they’re mostly liquid: like water, they’ll fill you up fast, and because they’re mostly liquid, your system can break it down and dispatch it easily – which your metabolism will appreciate. No creamy or cheesy soups though.

The last stop should be the hot foods. This is baptism-by-fire: it’s where lasagna, pasta, chicken wings, and the rest of the truly bad news buffet is kept. Look for grilled meats, like chicken or fish, or maybe some plain shrimp. Top it off with some vegetarian tomato or spicy barbeque sauce. Plain boiled or baked potato is acceptable as well, with some fat-free plain yogurt, ground black pepper, and sprinkle of salt. Salsa is another great, diet-safe topper as well.

Avoid ice cream and cakes AT ALL COSTS. Choose some fresh fruit for dessert, or maybe a small mug of cocoa (no marshmallows) ON YOUR WAY OUT. The longer you hang around, the more likely you are to pounce on sugary, fattie-fat-fat desserts.

Again, only drink water. It’s so simple, but it makes a huge difference for your diet and your health. Check out Part 1 of the Back to School series for dorm foods, when the dining hall is closed, or when you’re feeling lazy or it’s cold outside.