CREDIT: JESSICA THOMPSON
Four popular food destinations on campus, Subway, Oasis, Tim Hortons and Pizza Pizza all have healthy alternatives for those students who need something fast but also want to stay fit.

There are many healthy options on campus but there are also hidden diet saboteurs. For example, Subway has healthy alternatives, but some common mistakes, such as adding mayonnaise can affect the nutrition in terms of calories, fat, sodium, etc. Here is what to look for and what to avoid or keep to a minimum:

Subway

If you are going for a sub, a one meat option is usually best to keep it low fat, the best meats being chicken, turkey or roast beef.

Cheese is high in fat and sodium, but adds protein and calcium so choose wisely. Ask for the whole grain bun or make your sub a salad. Add spinach with or without the lettuce and go easy on the avocado. If you add avocado, don’t add cheese and vice versa because of the fat content.

One tablespoon, or about the size of your thumb, of mayo is about 60 calories and 15 grams of fat, so be careful when your sandwich artist starts squirting condiments back and forth as if they need to glue that sub shut.

Stick to small amounts of mustard, sub sauce, sweet onion sauce or avoid them altogether. Load up on vegetables for fibre, essential vitamins and minerals, hydration and to satisfy hunger, but stick to the fresh stuff and avoid things from a can such as olives, pickles and hot peppers if you are trying to watch salt content.

If you choose to make a meal of it, go for the yogurt, soup, side salad or ask for apple slices instead of chips or cookies.

Water is best for a drink, but if you are not too worried about calories, the orange juice or iced tea is a good alternative to pop. Pop and flavoured drinks like cranberry cocktail should be avoided.

Pizza

Pizza can be a good option, but ask for whole grain crust and half the cheese. Load up with veggies and bits of chicken or ham. About the size of your two hands is the right portion for you.

Tim Hortons

Tim Hortons can offer you some soothing herbal tea or dark roast coffee, but make sure to avoid the cream and sugar. Milk and a bit of honey are a healthier way to go.

You can also find a whole grain bagel for breakfast but ask for half the cream cheese or egg only. Hot chicken wraps are a great option as well.

You’ll need to go elsewhere for your vegetable fix or hope they are serving harvest vegetable soup that day.

Oasis

Oasis offers many healthy options but as previously mentioned, watch out for condiments and extras, such as cheese.

Even the salad bar can have some tricks that are not friendly to your figure or health. Stay away from Caesar salad dressing and opt for the vinaigrette instead.

Chili is a great option to help you feel full. Mixing the vegetarian and meat options make this a slightly healthier alternative.

The stir-fry counter is great too. Load up on vegetables, lean meat and whole grains. Tell them to go as light as possible on the oils.

Bottom line, load up first on vegetables, lean meats and fresh fruit, then on whole grains, low fat dairy or alternatives and drink plenty of water. For snacks, stick to yogurt, fruit, trail mix, air popped popcorn, and vegetables with hummus. Bon appetite!