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Eating well as a student in residence

There's no doubt about it: Eating a healthy diet has with many benefits. Read on for ideas on how to eat healthfully while living in residence.

Source: Health Services

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What does a healthy diet look like?

Canada's Food Guide cover

Canada's Food Guide presents an evidence-based, general guide to healthy eating. You can pick up a copy of the Food Guide in the Health Services waiting rooms or you can view, order or download a copy online.

The recommendations from the Food Guide, nutrition experts and research can be summarized in a few points:

Eating well in the cafeteria

In the cafeteria, choose foods and meals that include lots of plants (e.g.,vegetables, fruit, whole grains, nuts and seeds) and are not fried nor contain added fats. Examples include:

  • Fajita
  • Salad (with dressing on the side)
  • Veggie burger/sandwich/wrap with lots of veggies on whole grain bread
  • Vegetable stir fry

Other healthy choices to complement your meal include:

  • Fat-free (skim) or 1% milk
  • Side order of vegetables
  • Fresh fruit
  • Whole grain bread
  • Low-fat yogurt

Eating well in your room

There are several advantages to keeping a selection of foods in your room:

  • You can choose the healthy foods you want
  • It is available to you anytime — day or night
  • It's less expensive
  • With access to a microwave, toaster, fridge and kettle, the possibilities are endless

Here are foods you can keep on hand:

In the fridge:

  • Lettuce, spinach or other greens
  • Veggies (bell peppers, carrots, tomatoes, cucumber, etc.)
  • Non-hydrogenated margarine
  • Fat-free/low-fat salad dressing
  • Fat-free/low-fat mayonnaise
  • Berries
  • Skim or 1% milk
  • Eggs
  • Low-fat yogurt
  • Low-fat cheese
  • Cooked chicken
  • Unsweetened apple sauce
  • Hummus, salsa or other pre-made dips
     

In the “pantry” (shelf or drawer):

  • Jam
  • Fruit (apple, pear, orange, etc.)
  • Canned baked beans
  • Canned salmon or tuna
  • Whole grain cereal (Bran Flakes, Cheerios, Shredded Wheat, etc.)
  • Salsa
  • Dried fruit (raisins, dates, figs, etc.)
  • Low-sodium canned soup
  • Whole grain bread, pita, English muffins or tortillas
  • Nuts and seeds
  • Crackers (low-fat, high-fiber, whole grain)
  • Soy nuts
  • Peanut or other nut butters
  • Granola bars (whole grain, low-fat, low-sugar)
  • Canned beans, chickpeas, etc.
  • Salt, pepper and any of your favorite spices
  • Olive oil and vinegar

Handy tools for preparing food in your room

Some grocery store foods come ready to eat, such as apples. However, other foods need to be prepared, which requires kitchen tools. Most of the following can be purchased for a reasonable price at the dollar store or at a second-hand store.

Here are some useful items you should own:

  • Cutting board
  • Dishwashing liquid
  • Sharp knife
  • Large bowls for preparation (glass bowls can be used in the microwave)
  • Knives, spoons, forks
  • Can opener
  • Plates, bowls
  • Vegetable peeler
  • Tea towel
  • Food storage containers
  • Washing cloths (e.g. J-cloth)
  • Grater
  • Plastic wrap, waxed paper, paper towels, aluminum foil
  • A colander (strainer or drainer)

Snack ideas

  • Fresh fruit
  • Fruit salad: Chop fruit and top with fat-free yogurt, raisins, nuts, seeds, granola, a bit of honey and maybe a dash of cinnamon. Be creative.
  • Chopped vegetables and dip. Use low-fat salad dressing for an easy dip or make dip using fat-free sour cream and your favorite spices (e.g., garlic, herbs, dill). For some zing, add a dash of hot sauce.
  • Celery sticks with peanut butter
  • Cereal with skim milk. Whole grain cereals include Shredded Wheat, Bran Flakes and Cheerios. Check the food label for “whole grain ...” as the first ingredient.
  • Nuts, seeds, dried fruit or trail mix (a serving is one handful)
  • Whole-grain toast with jam, peanut butter or avocado slices
  • Low-fat popcorn
  • Whole-grain low-fat crackers, with peanut butter, jam or cheese
  • Sugar-free Jell-O
  • A hard-boiled egg

Meal ideas

Salads are a great way to get plenty of fruits and vegetables into your diet. There are so many ways to make salad; you never have to eat the same thing twice!

Simple salad: chopped leafy greens (e.g., lettuce, spinach) topped with chopped vegetables such as:

  • tomato
  • onion
  • green pepper
  • cucumber
  • mushrooms, etc.

For a heartier salad, add:

  • canned tuna or canned salmon
  • cooked chicken cubes
  • a few cubes of cheese
  • chopped egg (search “how to microwave an egg” for directions online)
  • chick peas, kidney beans or other beans
  • kernel corn

Add some salad dressing and enjoy. You can buy ready prepared salad dressing (opt for the low-fat or no-fat variety) or make your own:

Basic vinaigrette

A basic vinaigrette combines two parts oil with one part of vinegar (olive oil is high in healthy monounsaturated fats). For a different taste, use other types of vinegar, such as balsamic or raspberry.

Put the vinegar in a jar that has a tight lid (e.g., empty jam jar). Add your favorite spices such as garlic, oregano, rosemary, mustard, pepper, dill or minced onion. Add a little bit of oil and shake vigorously until the vinegar is suspended in the oil. Add more oil and shake again. Repeat until you have integrated all the oil. Refrigerate extra salad dressing.

Rinse canned beans in your colander. Toss them with your favorite veggies, such as:

  • chopped carrots
  • celery
  • pickled beets
  • string beans
  • chopped apple

Dress bean salad with the same dressing you use for simple salad or make a mustard dressing.

Use the communal kettle for this nutritious recipe.

  • Boil water in kettle.
  • In a glass bowl, mix 1 part couscous with 1.5 parts water. Add a spoon of powdered chicken or veggie bouillon if you like. Cover with a plate and let it sit.
  • Chop any veggies you like into small pieces: carrots, green onions, peppers, cucumber, parsley, celery, etc.
  • For protein, add a can of salmon, a serving of beans (e.g. chickpeas), a few cubes of cheese, or a handful of nuts.
  • For sweetness, add a handful of dried fruit like raisins or cranberries.
  • Dress your couscous salad with oil and vinegar, store-bought salad dressing, or a home-made vinaigrette. Season with salt, pepper, and a little bit of your favorite spices, such as mint, cumin, or oregano.

Choose whole-grain breads such as baguette, buns, sandwich bread, tortilla and pita. Some ideas for sandwiches/wraps include:

  • canned tuna or salmon,
  • ham and cheese,
  • peanut butter,
  • hummus.

Add some veggies (lettuce, tomato, olives etc.) or low-fat cheese on your sandwich, just like they do at Subway.

Pierce a whole potato with a fork and microwave until soft (about 8 to 10 minutes on HIGH).

Cut open and top with non-hydrogenated margarine, salsa, fat-free sour cream, chives, low-fat grated cheese, canned chili, etc.

Cereal isn’t just for breakfast anymore. Have a bowl of whole grain cereal, top with fruit (e.g., bananas, strawberries, etc.) and some low-fat milk.

Heat canned baked beans in the microwave (cover with a plate or paper towel as the occasional bean explodes). Serve on whole wheat toast with tomato slices.

Nachos aren’t usually thought of as a particularly healthy meal. To make healthier nachos, choose whole grain tortilla chips.

  • Arrange chips on a microwave-safe plate.
  • Top with low-fat refried beans, salsa, and reduced-fat cheddar cheese.
  • Cover with a plate or paper towel and microwave for 1 to 2 minutes until cheese is melted.
  • Top with avocado and dig in!

Steamed vegetables make a great side or a base for meals.

  • Wash your vegetables and cut them into equal-sized pieces.
  • Put vegetables into a microwave-safe bowl and add one centimeter of water (just eyeball it; you don’t need to measure!) to the bottom of the bowl.
  • Cover with a plate or microwave-safe lid, and microwave on HIGH for about 5 minutes.
  • Reduce cooking time for crisper veggies or increase the cooking time for more tender veggies.

Making your own soup from scratch is not easy while living in residence. However, heating canned soup in a microwave is quite easy. Canned soups can be very high in sodium, so choose low-sodium varieties. Besides regular soups (like tomato or chicken noodle) there are heartier stews (such as Chunky stews) that can be a full meal, especially when combined with some whole grain bread and a salad. Add some extra canned or fresh vegetables to make the soup more nutritious.

Learn more about healthy eating


 
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