Topic: Good Nutrition in Dorms

[Skinny]

I live in a dorm at college right now and my school requires all freshman to have a meal plan. Only trouble is, the food they serve is crap! I've seen the nutritional values for some of the stuff and it is ridiculously high in everything and pretty much has all empty calories. After I eat a big meal, I am hungry by the time I walk back to my room.  It's is starting to effect me slightly in that I've been very tired (malnutrition plus the sleep schedule of a college student).

So, I was wondering what I could do to get a better nutrition at school. Keeping in mind that I share a very small refridgerator with my roommate so there isn't much room for food that needs to be kept in there.  Today my dad and I went out to Sam's Club and bought a few things that should help such as Slimfast, jerky, and natural PB. Any tips that people may have or things they do would be very much appreciated.

[Andy Animus Tran]

Living in a dorm was the worst thing I had ever done in terms of health.  I gained thirty pounds of fat because I couldn't afford to eat anything other than with my meal plan..  ugh...  Be careful, mate.  I'm not sure if it's POSSIBLE to stay healthy.

[Steven Low]

What kinds of foods do they offer on the meal plan at the diners and whatnot? We can identify good foods for you, and coupled with a good exercise plan you will be fine.

[Skinny]

Hmmm, lets see

salad with iceberg lettuce, a few veggies for it, and like 6 different dressings, none of which are very good. French fries, burgers, hot dogs, grilled cheese, pizza, pasta with red or white sauce. taco/nacho bar ground beef, beans, cheese, lettuce, tomatos, sour cream. Sandwich bar,  cold cuts, cheese, romaine lettuce, onions. for drinks, i have a glass or 2 of OJ, grape, or apple juice and a few glasses of water. those are the things that always have. then the menu changes for a few different foods. there are 2 cafeterias, first, food court, will have omletes, various chicken (wings, patties, fingers), stir fry, chicken fajitas (mmmm). the other side, cascade, is the one that has the nutritional values for the food they have that day. I dont understand why all the vaules are so very high for one serving, so it makes me a little wary.

All the food comes from a compant called Cartwells. A few days ago, there was an article in the school paper complaining about the food quality, saying that all the food is about as good as Mcdonalds. I generally eat well and my dad helps when Im at home by buying healthy food, so I know a bit about eating well, but still, any ideas or tips of what other people do would be great

[PrincessPK]

Here are a few interesting things you might wanna read:

http://www.johnberardi.com/articles/nutrition/schooldays1.htm
http://www.johnberardi.com/articles/nutrition/schooldays2.htm

Just spent a few minutes digging it up from the depths of the UF forums, an old post of mine:
http://p202.ezboard.com/furbanfreeflowfrm43.showMessage?topicID=1148.topic

A few fat burning diets if things get out of control:
www.abcbodybuilding.com/fatlossdiet.php
www.abcbodybuilding.com/1...gdiet.php
www.bodybuilding.com/fun/mohr115.htm
www.bodybuilding.com/fun/par30.htm

[JumpOff]

Hmm, I haven't had any problems yet....

What school are you at?

[Skinny]

UW River Falls

I've been doing a little better now that I have more food in my dorm. AND THEY HAVE SPINACH BACK! yum

[Dot]

Spinach, yum.  I have been worried about college and the "freshman 15," but my school has a gym, and I buy a lot of fruit and veggies *claps for celery* so I should be okay...main word being should.

[Joey Marion]

Yeah I would say buy a lot of non-parishable foods. I would probably get things like muffins (parishable but none refrigerated), can foods can work if you have a microwave. And some vegetables in your fridge.

(when i first saw this is thought a guy named skinny was explaining good nutrition in dorms xD)

[Skinny]

fortunatly for me, we got a new student center that just opened and in it, they have a health food line. 1 nice thing about it is the obvious that its better for you, and 2, there are never any lines cuz people are scared of it and would rather have their grease filled fries and other comfort foods. so im happy here.

[mkerunner]

Your at UW-River Falls? Thats cool I'm down at UW-Whitewater. We have the same company for food services and I think the main thing to get a little bit of everything but stay away from dressings and other additives to your meal. Fruits Veggies and Bread should be a staple when your eating any meal and if it really comes down to it have breakfast foods for dinner. I've done that a few time and the cereals and so forth are good for you. Good luck to you!

[Gearsighted]

Forget the breads, seriously. If they have fruits and veggies, you're halfway there. Base your meals on the best protein source you can find...so if they have burgers, lose the bun, make a salad with oil and vinegar or italian dressing and eat the burger (or two, if you can manage)

So, split your plate into thirds, fill the first third with meat (chicken, fish, lean beef are good, but protein is important so don't skimp if it's higher in fat...it will balance out in the end) and the other two-thirds with fruits and vegetables. Add the best fat source you can find (olive oil, avacadoes, walnuts, almonds are best...with peanuts, sunflower seeds, other vegetable oils and butter coming in second) shooting for 2 or 3 tablespoons of whatever fat source it is. Finish with fish oil (you are taking fish oil, right?) after every meal, from 3-4 caps, 3-4 times a day. Eat 3 meals and 2 snacks at the very least each day, balancing the protein and carbs (i.e. fruits and vegetables) as much as possible at each meal. If you HAVE to eat a high-carb meal, try to make it post-workout if at all possible, as this may have some benefit.

This is the basic Zone plan in a nutshell, which will help you reach a relative level of accuracy and precision in your nutrition and help you make good decisions on portion size and beneficial foods no matter what the situation.

[Skinny]

They have a plate over one of the lines that is exactly what gear just described. It's cut into thirds and describes what should go in each section.  I'd say I'm pretty close to getting that. The salad bar has good ole iceberg , but the stuff I get is some days they have spinach, and other days they have mixed greens (!!!yum!!!). Add some veggies to it and for a while, I would just eat it like that. I have stayed away from "normal" dressings for quite some time. When I found the olive oil and red wine vinegar, I was pretty much really excited. But that everyday gets a little boring. However, recently, they put of a spice rack, so I do the oil and vinegar and whatever seasoning I please like dill or oregano.  As for the fruit, it's a college cafeteria, so, you can try to get some ripe stuff, but it's kinda hit or miss...but I try!

And of course I'm taking my fish oils! Got my big bottle of em on my dresser.