Eating healthy at college is hard — we get it. But you do have options. The Marquette Journal found some of the greasiest, most fattening foods on campus… and their healthier alternatives. Marquette University registered dietitian, Tracy Betz, guides us through the ins and outs of healthy campus eating.
Jimmy John’s Gourmet Sandwiches
BETTER: #4, The “Turkey Tom” includes turkey breast, alfalfa sprouts, lettuce and tomatoes. To take it one step more, sub out the mayo and French bread for 7-grain whole wheat bread and Dijon mustard. 6 grams of fat and 426 calories.
Tracy says: “Cutting mayo decreases calories. And overall, the turkey sandwich is more heart healthy. However, if you want the mayo, just do so in moderation, and ask for half of what they put on.”
Qdoba Mexican Grill
BAD: The queso steak burrito is going to cost you. When filled with rice, pinto beans and all the toppings and salsa, it reaches about a third of your caloric intake for the day: 1220 calories and 52 grams of fat.
BETTER: By chosing the craft two: mini tacos and a naked taco salad with grilled chicken, black beans, guacamole and salsa. The calories and fat are cut in half: 620 calories and 15 grams of fat.
Sobleman’s Pub and Grill
BAD:The Double Sobleman’s Burger comes loaded with cheese, bacon, a butter roll bun and a full portion of fries — not to mention all the condiments. Approx. 2,000 calories and 80 grams of fat.
BETTER: Opting for the grilled chicken breast will cut your caloric intake in half. It is around 800 calories and 21 grams of fat.
Tracy says: “Chicken is better for you — it has less saturated fat. The chicken breast option also gets you a smaller portion size compared to the ‘double’ cheeseburger. Finally, eliminating the fries means you are getting less trans fat.”
Einstein Bros., Marquette Place
BAD: Asiago Cheese Bagel with plain spread. This breakfast may be quick, but the two cheeses are calorically dense. Comes packed with 430 calories and 16 grams of fat.
BETTER: Honey Whole Wheat Bagel with reduced fat cream spread. This is an easy substitution. This breakfast is only 370 calories and 10 grams of fat.
WHY: “Ultimately there is not much of a difference between the two, but reduced fat cream cheese helps. The ‘whole grain’ option is better for your heart health and gives you more vitamins and minerals.”
McCormick Hall Cafeteria
BAD: The grilled cheese sandwich and french fries are not the worst on our list, but they’re definitely not good for you. Depending on the portion size, this meal totals around 540 calories and 34 grams of fat.
BETTER: The turkey burger is more filling and comes with a lot of taste. Having a side salad with veggies and a light dressing will cut even more calories. This meal will only be around 350 calories and 10 grams of fat.
Tracy says: “The second is obviously more reduced fat; the cheese should be used in moderation if you want it; side salad is a great way to include veggies into your meals and that ultimately adds more nutrients (vitamins, minerals, etc.) to your meal.”
