Eating Well on the Go
University of Missouri-Columbia journalism major Rebecca May assembles a quick and easy dorm room breakfast.
Not all vending machines will force you to choose between cookies, candies and chips! If you're in a pinch and your only option is a quick fix from the vending machine, opt for any of the following choices. All under 200 calories, they will also spare you the saturated and trans fat oftentimes found in higher-fat goods.
- Baked! Lays: This baked version can be just as satisfying as the original and will spare you additional fat and calories.
- Planters sunflower kernels: Chock-full of omega-3s (healthy fats) and 4g of fiber with just 160 calories in ¼ cup.
- Mini pretzels: 20 have just 110 calories and are naturally fat-free.
- Smartfood reduced-fat popcorn: Low in fat and 2 grams of fiber.
- Quaker Chewy low-fat chocolate chunk granola bar: should satisfy any chocolate craving in just 110 calories.
- Welch's Fruit Snacks: A refreshing 190 calories.
- Mini Chips Ahoy: An indulgant, chocolate-y 140 calories.
Avoid Sugar Highs
You get that bloated, jittery feeling when when your body gets a jolt of too much starchy carbohydrate at one time. Your body breaks down carbohydrates into sugar, and without any protein to help slow down your body's absorption of all that sugar, your blood sugar first rises—giving you that sugar high—then crashes. It's best to try to have a source of lean protein whenever you're having a carbohydrate to help control your blood sugar (and hunger) levels.
Not All Veggies Are Created Equal
Aim for at least two servings of fruit each day—that's a medium-sized apple and orange (about the size of a baseball), or ½ of a banana, for example. You should have at least 3 servings of veggies a day, which amounts to about 2 ½ cups of raw or cooked vegetables. That's any type of vegetable other than peas, corn, or potatoes! Because of their high starch content, they're really considered carbohydrates, not vegetables.
Life After Lunch
Exercise is very important in maintaining a healthy lifestyle and keeping off weight. Aim for 30 minutes per day of moderate-intense cardio, five days a week or vigorous cardio for 20 minutes a day for 3 days per week.
You can measure your rate of intensity by seeing if you're able to carry on a conversation while exercising. Moderate-intensity means breaking a sweat, but still being able to chat with your workout partner!
Whole fruit and granola bars—especially TLC Kashi Bars or Gnu Flavor and Fiber, both under 140 calories and made with whole, real (and pronouncable!) ingredients—are great ways to ward off hunger. Peanut butter—especially the natural kind, made without added sugar—is another great item. Cereal such as Kashi Heart to Heart or GoLean are also good picks. Go for Greek yogurt, which is higher in protein and lower in sugar than other types. Sprinkle the yogurt with unsalted almonds or walnuts. Keep packets of plain oatmeal and microwave it with skim or fat-free milk rather than water to aim for that perfect combination of protein (milk) and carbohydrate (oatmeal).
And don't forget to have fun!!!!!!