Grab & Go Breakfast, Snacks and
Treats for Dorm Residents:
Elaine Magee, MPH, RD
For a variety of reasons, the one
meal that college students tend to miss during the week is breakfast. The way I
see it, breakfast offers an opportunity to save time and meal card money. By
keeping quick breakfast options handy, you don’t need the extra time to get to
the dining hall or campus coffee stop. The same can be said for snacks and
treats too! Here are some dorm tips for all three of these.
Dorm Breakfast–Room Service!
·
Power bars (look for ones with more
protein and fiber and less sugar)
·
Light frozen breakfast entrees like
Smart Ones or Jimmy Dean Light (there are even some vegetarian options like
Morning StarFarms Veggie Egg & Cheese Biscuits)
·
Instant oatmeal (less sugar
options)—make with milk for added protein and calcium and topped with nuts
and/or fresh or dried fruit
·
Whole wheat bagels (add peanut
butter or light cream cheese or cheese for a more satisfying breakfast)
·
Whole grain (lower sugar) breakfast
cereal enjoyed with low-fat milk and fresh or dried fruit
·
Yogurt parfait—yogurt topped with
whole grain granola/cereal, nuts and/or fruit
·
Portable fruit adds to any breakfast
(bananas, apples, grapes, pears, etc.)
Ready When You Need Them Snacks
To keep your snack portions
sensible, put the amount you want in a small cup or snack size bag. You will be
more likely to mindlessly eat from a large bag, large bowl or directly from the
box.
·
Hearty healthy mixed nuts (unsalted
or lightly salted)
·
Trail mix or dried fruit by itself
·
Tuna Salad Kit (i.e. Bumble Bee Fat
Free)
·
Crunchy Almond Butter (spread on
bread, rice cakes, fruit)
·
Whole grain cereal or granola
·
Whole grain crackers (pair with
cheese)
·
Power bars with some protein and
fiber
·
Multigrain chips and pretzels
(Beanito’s Pinto Bean chips, Snyder’s multigrain pretzels, etc.)
·
No sugar added applesauce cups
For Your Sweet Tooth
·
100% whole grain Fig Newton’s (or
other cookies with some fiber and less sugar)
·
Sugar free instant pudding cups
·
Chocolate Mousse Cups (Jell-O)
·
Graham crackers with peanut butter
and banana
·
Exotic dried fruit like mango and
pineapple
·
Microwave s’mores made by topping
one half graham cracker with 6 miniature marshmallows and some dark chocolate
chips on the other half (open faced). Microwave on high for 20 seconds. Put the
two halves together and enjoy!
·
Hot cocoa hits the spot. Have mixes
on hand or heat your chocolate milk in the microwave.
·
Chocolate, caramel or vanilla
flavored lollipops will take a long time to enjoy (don’t chew on them) and will
satisfy your sweet craving.
·
If there is a freezer in your dorm
refrigerator:
Light fudge bars, light ice cream cups, chocolate chip waffles (higher in
fiber)
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