By Anna Corcoran
University of Memphis Clinical Nutrition Graduate Student

For most college students, life simply moves too fast to make healthy food decisions.  It's hard enough trying to find the time and money to eat, let alone trying to figure out what percent of your calories should come from what nutrients.  The truth is, once a student takes the time to learn a few healthy eating habits; making wise food choices won't cost them much energy or money. 

            Fast food restaurants fit in perfectly with the life of a college student.  It's easy to find, cheap, and as the name implies, fast.  However, most college students do not realize that fast food does not have to equal "fat" food.  Marion J. Franz, MS, RD, LD, CDE, author of Fast Food Facts offers a few basic tips that will significantly decreases calories and fat content of your fast food meal. 

. Order hamburgers without cheese- Franz warns that one slice of cheese can add at least 100 calories.  This is compounded when you order double stack burgers with mayonnaise based sauces.

. Don't be fooled by chicken or fish that's breaded- Order grilled or charbroiled selections and skip the mayonnaise and tartar sauce in favor of mustard or cocktail sauces.

. Order baked potatoes plain or if you can not pass up the french fries, order the smaller size.

. Order thin crust pizza instead of thick crust and save 200 calories per slice. Also, avoid adding "extra" cheese and meats.

. Avoid "jumbo" and "deluxe" size meal deals.  This can double or triple the fat and calorie content.  Deluxe meal deals may benefit your wallet but not your waist!

On the University of Memphis campus, students have a wide variety of healthier food selections. 

· Chargrilled chicken sandwiches at Chick Fil A, Grill Works and The Grill

· Deli Sandwiches from Subway and Tiger Deli- just avoid the mayonnaise and oils.

· Soup, baked potato and salad bars

· Sushi

· Fat free yogurt and smoothies

These tips may seem like common sense to some or others may feel like it's too much to remember. Either way, those who make even a small effort to choose healthier options can make a significant difference in their health.  It doesn't take much time to say "no cheese, please" or "mustard with no mayo", even for the busy college student.  After all, you are in college to better your future. Make sure you have your health to enjoy it!

Franz, Marion J. Fast Food Facts: The Original Guide for Fitting Fast Food into a Healthy Lifestyle. 5 th ed. IDC Publishing, 1998.