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August 20-26, 2009
• Back to Student Guide ’09 A-Z
Microwave magic
How to prepare a healthy meal in your dorm room
by Marissa Hermanson
Leave your George Foreman, Magic Bullet and electric teakettle behind at home. The University of Colorado has a strict appliance policy for the dorms. Minifridges, microwaves and coffee makers are the only permissible appliances allowed in the dorms, according to CU. This limits students in their ability to create healthy meals themselves. But that doesn’t mean you’re stuck always eating in the dining hall. It is possible to cook healthful meals in the dorms. Dina Griffin, a dietitian with Boulder Nutrition and Exercise Services, suggests these healthy options that you can easily create in your dorm room.
Breakfast:
— Whole wheat English muffin and 1 tablespoon natural peanut butter, 8 ounces skim milk
— Instant oatmeal (low-sugar variety) with 10 almonds or walnuts, banana or apple (can add to the oatmeal)
— Low-fat or fat-free yogurt (Greek or plain is ideal) and 1/2-cup berries or a piece of fruit and 1/4-cup granola
— 1 cup whole grain cereal or shredded wheat (low sugar) and 1 cup low-fat or skim milk and piece of fruit
“[It’s] Important to start your day with a healthful combination of carbohydrate and protein to provide energy and satiety. Think of fueling the engine (mind and body) for a busy day,” says Griffin. “Whole grains provide complex carbohydrates that will last to slowly release energy for one to three hours. Dairy provides a source of calcium, which is needed for good bone health. Fruits give us a good source of fiber and antioxidants, plus can satisfy a sweet tooth.”
Lunch:
— 2 pieces 100-percent whole wheat bread with 1 to 2 tablespoons of natural peanut or almond butter and 1 teaspoon jelly, a piece of fruit and/or 1 cup veggie mix, 1 cup of low-fat/skim milk
— Low-sodium soup (like Progresso) and 15 wheat thins (or comparable whole grain / baked cracker) and skim/low-fat string cheese
— 1 to 2 ounces deli turkey and any veggies (tomato, lettuce) and 1/4 avocado (or 1/4-cup hummus) wrapped in a whole wheat tortilla, 1 ounce pretzels, low-fat pudding, (consider water as beverage of choice)
“Get veggies in if possible in whatever form that is easiest (like precut veggies). String cheese is easy to store and also makes for a great grab-and-go snack,” says Griffin. “The natural nut butters are lower in sugar and contain no trans fats. Pretzels are a good choice (over chips) to satisfy a craving for salt because they are low in fat.”
Snacks:
— Raw veggie mix (cherry tomatoes and baby carrots) dipped in 2 tablespoons hummus and 8 to 10 tortilla chips (hummus makes a great dip for veggies)
— 1/2-cup low-fat cottage cheese and 1/2-cup berries (or pineapple / peaches)
— Corn tortilla with 1/4-cup (or 1 ounce) mozzarella cheese (melt in microwave) and salsa
— Banana and 1 to 2 tablespoons peanut butter
— 3 cups low-fat popped popcorn
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