Healthy eating on campus
Between the omnipresent pizza
and tantalizing chocolate bars
and chips available at seemingly
every corner, it's no secret
that it can be tough to make
nutritious choices on campus.
But never fear, health foodseeking students! There are plenty of places to find nutritious nosh on campus, and all it takes is a little willpower and knowledge.
If you're looking for some really healthy grub, look no further than A building, home to Olive Oyle's deli and Saffron's fine dining restaurant, both catered by Fanshawe students.
Olive Oyle's offers a variety of sandwiches, salads, soups and fresh fruits. "It's (very easy) to make healthy choices there," said Tracy Jones, Coordinator of the Food and Nutrition program at Fanshawe.
If you're looking for something fancier, Saffron's is the place to go on campus. The menu is always changing, so there's something for everyone. "We've been doing the best job we can to purchase fresh, local ingredients," Jones said.
According to Jones, healthy eating means consuming two ounces of protein, five or six servings of fruits and vegetables (around 1/2 cup chopped, or a whole apple or orange), two dairy choices and five or six starches (one slice of bread or a half-cup of rice or pasta) every day. She encouraged students to follow the rule she has for her own children: eat at least one fruit or vegetable with every single meal.
"It's good to bulk up your meals with vegetables because they're high in water and fibre, so they fill you up," explained Carolyn Wichtacz, who graduated from Fanshawe's Culinary Management program in 2008 and its Food and Nutrition Management program in 2010.
A very healthy wintertime meal choice is stew, said Jones. "As far as quality protein, the meat that they use for stew has a higher nutrient value than meats like steaks and ribs." Stews also include potatoes and other vegetables, which will keep you feeling full for longer.
Brian Harness, Fanshawe Student Union Food Service Director, plans the menu at the Oasis and Out Back Shack in the Student Union building. He said the Oasis has plenty of choices for students who are looking to eat healthy because of the wide range of customizable items available.
"At the Oasis, everything is up to you," he said. "Probably 98 per cent of everything in there could be made vegetarian," including items at the salad bar, sandwich station and pasta and stir fry bar.
Wichtacz added that it's important to make smart choices if you're making the effort to eat healthy. "At the salad bar, always choose vinaigrette over creamy dressings. People assume if you're eating a salad it's healthy, but creamy, fatty dressings can add a lot of calories."
"Instead of adding cheese, bacon and croutons, bulk your salad up with different vegetables and chickpeas, seeds and nuts for protein," she continued. "That way it spices it up and fills you up, too."
It can be especially tough to eat healthy when it comes to snacks. Chips and chocolate bars are always good sellers, "but at the same time we try to balance it with some healthier options," said Harness. The Oasis also sells plenty of nutritious snacks, including cheese, fresh fruit, fruit cups and yogurt parfaits with handmade granola.
Choosing high-fibre granola bars and unsalted nuts for snacks will give you the energy and protein you need to stay alert for the whole day, added Wichtacz.
Along with snacks, some students may rely on coffee or energy drinks to keep them awake through those long classes. These drinks — as well as juice and pop — can contain a lot of sugar and calories. "Drinking your calories can be a big problem," said Wichtacz. To reduce some calories, switch to milk instead of cream in your coffee, or drink it black. Better yet, skip the coffee altogether and choose an herbal or green tea, which will also wake you up and give you a burst of goodness at the same time. Another great choice is water — and if you bring your own bottle to campus, it's completely free!
It can be much tougher to find healthy choices at the Out Back Shack, which serves bar-style food. "We've tried to work in a healthier concept by allowing (students) to substitute the fries that would typically come with everything," Harness said. "They have the choice between wild rice, edamame (boiled soybeans), vegetables, French fries, sweet potato fries — which are a little better than regular fries."
You may even be eating a little healthier at the Oasis and the Out Back Shack without knowing it. Harness explained that there are some 'stealth health' items that have crept onto the menu and no one has been the wiser, including reduced sodium in gravies, reduced fat salad dressings and a campus-wide effort to eliminate trans fats from all food served in the restaurants.
Harness said some students have complained about a lack of healthy choices at the Student Union eateries. "If anybody wants to come in and ask me (about new menu items to carry), I will certainly look into bringing whatever they want in."
If students have suggestions or things they'd like to see, head to the Oasis in the Student Union building and chat with Harness. You can also shoot off an email to bharness@fanshawec.ca or leave a message on the FSU's Facebook page: facebook.com/fanshawesu.
For more information about oncampus eateries, visit tinyurl.com/fanshawefood.
But never fear, health foodseeking students! There are plenty of places to find nutritious nosh on campus, and all it takes is a little willpower and knowledge.
If you're looking for some really healthy grub, look no further than A building, home to Olive Oyle's deli and Saffron's fine dining restaurant, both catered by Fanshawe students.
Olive Oyle's offers a variety of sandwiches, salads, soups and fresh fruits. "It's (very easy) to make healthy choices there," said Tracy Jones, Coordinator of the Food and Nutrition program at Fanshawe.
If you're looking for something fancier, Saffron's is the place to go on campus. The menu is always changing, so there's something for everyone. "We've been doing the best job we can to purchase fresh, local ingredients," Jones said.
According to Jones, healthy eating means consuming two ounces of protein, five or six servings of fruits and vegetables (around 1/2 cup chopped, or a whole apple or orange), two dairy choices and five or six starches (one slice of bread or a half-cup of rice or pasta) every day. She encouraged students to follow the rule she has for her own children: eat at least one fruit or vegetable with every single meal.
"It's good to bulk up your meals with vegetables because they're high in water and fibre, so they fill you up," explained Carolyn Wichtacz, who graduated from Fanshawe's Culinary Management program in 2008 and its Food and Nutrition Management program in 2010.
A very healthy wintertime meal choice is stew, said Jones. "As far as quality protein, the meat that they use for stew has a higher nutrient value than meats like steaks and ribs." Stews also include potatoes and other vegetables, which will keep you feeling full for longer.
Brian Harness, Fanshawe Student Union Food Service Director, plans the menu at the Oasis and Out Back Shack in the Student Union building. He said the Oasis has plenty of choices for students who are looking to eat healthy because of the wide range of customizable items available.
"At the Oasis, everything is up to you," he said. "Probably 98 per cent of everything in there could be made vegetarian," including items at the salad bar, sandwich station and pasta and stir fry bar.
Wichtacz added that it's important to make smart choices if you're making the effort to eat healthy. "At the salad bar, always choose vinaigrette over creamy dressings. People assume if you're eating a salad it's healthy, but creamy, fatty dressings can add a lot of calories."
"Instead of adding cheese, bacon and croutons, bulk your salad up with different vegetables and chickpeas, seeds and nuts for protein," she continued. "That way it spices it up and fills you up, too."
It can be especially tough to eat healthy when it comes to snacks. Chips and chocolate bars are always good sellers, "but at the same time we try to balance it with some healthier options," said Harness. The Oasis also sells plenty of nutritious snacks, including cheese, fresh fruit, fruit cups and yogurt parfaits with handmade granola.
Choosing high-fibre granola bars and unsalted nuts for snacks will give you the energy and protein you need to stay alert for the whole day, added Wichtacz.
Along with snacks, some students may rely on coffee or energy drinks to keep them awake through those long classes. These drinks — as well as juice and pop — can contain a lot of sugar and calories. "Drinking your calories can be a big problem," said Wichtacz. To reduce some calories, switch to milk instead of cream in your coffee, or drink it black. Better yet, skip the coffee altogether and choose an herbal or green tea, which will also wake you up and give you a burst of goodness at the same time. Another great choice is water — and if you bring your own bottle to campus, it's completely free!
It can be much tougher to find healthy choices at the Out Back Shack, which serves bar-style food. "We've tried to work in a healthier concept by allowing (students) to substitute the fries that would typically come with everything," Harness said. "They have the choice between wild rice, edamame (boiled soybeans), vegetables, French fries, sweet potato fries — which are a little better than regular fries."
You may even be eating a little healthier at the Oasis and the Out Back Shack without knowing it. Harness explained that there are some 'stealth health' items that have crept onto the menu and no one has been the wiser, including reduced sodium in gravies, reduced fat salad dressings and a campus-wide effort to eliminate trans fats from all food served in the restaurants.
Harness said some students have complained about a lack of healthy choices at the Student Union eateries. "If anybody wants to come in and ask me (about new menu items to carry), I will certainly look into bringing whatever they want in."
If students have suggestions or things they'd like to see, head to the Oasis in the Student Union building and chat with Harness. You can also shoot off an email to bharness@fanshawec.ca or leave a message on the FSU's Facebook page: facebook.com/fanshawesu.
For more information about oncampus eateries, visit tinyurl.com/fanshawefood.
