Cease the grease
A nutritionist revamps your lunch
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Your go-to spots to grab a bite likely include a local café or coffee shop, a fast-food restaurant, and maybe a bar or pub. How can you eat conveniently without packing on the pounds, feeling like a slug, forgetting what food actually is, and setting yourself up for health problems?
That’s one of the most common questions students ask us at Student Health 101. We asked three on-the-go, nontraditional students to subject their favorite meals to the scrutiny of a dietitian.
Here’s what happened.
EXPERT: Whitney Voorhees, registered dietitian, Richmond, Virginia
studentvoice
Café
Swapna B., second-year graduate student, Kansas State University, Manhattan, Kansas
Swapna’s meal
- Cup of chicken and wild rice soup
- Half of a chicken panini
- Piece of baguette
“I enjoy dipping my bread in a creamy soup, and I like the protein that I get from the panini. The smoked chicken in the sandwich also adds more flavor.”
Nutritionist’s verdict
“Figuring out what is healthy at a fast-food restaurant, or any restaurant, can be very tricky. We aren’t in the kitchen to observe how our meal is prepared, so we often underestimate the calories, fat grams, and sodium in our food. Some of [Subway’s] sandwiches are low in fat or calories, but unfortunately, all of their options are high in sodium.”
How this meal can be nutritionally redeemed
“Use their nutrition information to help build a better sandwich, or forego the bread and put your lean meat and veggies in a salad bowl.”
Chase’s takeaway
Chase was surprised at the amount of sodium in his meal but won’t be swapping bread for lettuce. “I will probably get fruit on the side next visit. I will continue to order this because it’s my comfort food, but I may reduce how often I go.”
CLICK HERE for Subway® menu
Pub
Dawn K., second-year graduate student, Dominican University, River Forest, Illinois
Dawn’s meal
- Sweet potato fries
- Mandarin chicken salad
“I am very conscious of what I eat, but that doesn’t mean I don’t enjoy good food. It was a hot day so I did not want anything too heavy.”
Nutritionist’s verdict
“Sweet potatoes are healthy. They’re low in fat and sodium and packed with fiber and vitamins A and C. But once they’ve been deep fried at a restaurant, they become loaded with fat.”
How this meal can be nutritionally redeemed
“Opt for salads filled with veggies and topped with fresh fruit and lean protein. Request a simple oil and vinegar dressing to eliminate added salt and sugar.”
Dawn’s takeaway
“It is hard to know what is hidden in restaurant salad dressings. But I could have chosen a meal that was way worse!” She plans to order her salads with oil and vinegar dressing from now on.
CLICK HERE for a pub menu
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