January has come and gone and its many New Year’s resolutions are now slipping out the door. From cutting back on drinking to ending procrastination, it’s just very difficult to make a change in one’s lifestyle at the drop of a hat (or in this case, a giant ball in Time Square). A change that is especially difficult, yet central to the most common resolution to “get in shape” is to eat healthier and exercise more.

Exercising is often a major commitment; it may involve walking more, running daily, yoga or weightlifting.  On the other hand, eating healthier requires little expert guidance or doctor’s consultation.  

I began thinking about how poorly some of us eat when I read an article entitled ”The 20 Worst Foods in America” in a recent issue of Men’s Health.  People generally eat meals that are high in calories, fat, carbohydrates and sodium because they are more readily available and a lot cheaper than eating healthy (no news-flash here!). These PNLP (Poor Nutrition Large Portions) meals are all over campus and for many of us, make up a typical days lunch.  I believe that PNLP meals are at the heart of our nation’s obesity epidemic. With all of these terribly unhealthy meals so readily accessible and reasonably priced, it’s no wonder that New Year’s resolutions are so quickly thrown aside and put away “until next year.”

It’s now time to stop making excuses.  In my pursuit to eat healthier, I have surveyed our campus for meals that are within a short walk form our labs, offices and lecture halls.  I offer you my findings of the best and worst meals on campus (price, taste and healthiness).  Keep in mind that the best way to eat healthy is to eat a big, protein-rich breakfast at home (oatmeal, egg whites, fruit), pack a healthy lunch (chicken breast, salad), and munch on some healthy snacks throughout the day (carrots, nuts, fruits, etc), eating your lightest meal of the day for dinner. But, if you don’t have time to cook and/or pack your lunch, I have compiled a list of some of the places you should avoid and some of the places that offer healthier choices on or near our campus. I have rated each of these venues according to whether they offer healthy choices (5 points) or whether you’d be better off looking elsewhere (0 points).

University of Maryland: Medical Center

Mamma Ilardo’s – (0/5) This small franchise pizza shop that is attached to Subway in the medical center is a BIG pass on my list.  The pizza hasn’t been very good the two times I ate there and as far as diets go, there isn’t much room for buttered crust covered with layers of meat and cheese.

The Cafeteria – (5/5) Browsing through the cafeteria, you’ll find plenty of diet-friendly options, fitting for a hospital cafeteria where most of the patrons are in the medical field. My first choice is sushi, which is generally fresh and pretty good considering you’re in a hospital cafeteria, and not Minato. The sushi is pricey though ($7-10) and may leave you hungry for something more. You could instead go for a healthy salad at the salad bar ($6/lb.) or a freshly made sandwich (($4-6; try the chicken breast on wheat--skip the panini which is high in calories and fat). Add an apple and you’re sure to be satiated after this healthy meal. Of course, you must maintain a health-conscious level of self-control because you will also find temptations in the form of fried chicken, cheeseburgers, french fries, mac’n cheese, Krispy Kreme donuts and a variety of other pancreas-stimulating, artery clogging, gut building selections. Stick with my suggestions, and you are on your way to a bikini-ready figure in time for summer.

Subway – (5/5) Eat fresh? Maybe. Eat healthy? Definitely.  With many sandwich options to choose from on their 6 grams of fat or less menu, Subway is an easy choice for a healthy lunch.  Get wheat bread and skip the cheese (or get Swiss) and mayo (substitute with low-fat mayo or a dab of vinegar/olive oil) to keep the saturated fat down.  A 6” sub will run around $4.50 (with student discount) making this meal light on your diet and your wallet.

Cypriana Café – (3/5) Go for a grilled chicken pita or a garden salad pita, but make sure to ask for the sauce on the side.  This allows you to control the amount of the high calorie sauce you put on your otherwise healthy pita, and you should generally only use a little.

Vending Machines – (1/5) Unless you’re grabbing a water or diet soda, there is no reason to buy any food item from a vending machine.  The choices within are filled with processed carbs, calories, and a lot of trans fats and sodium.  If you must purchase a vending machine item, choose an item with some nutritious value, such as a bag of peanuts, trail mix, or even the peanut M&Ms for protein (but it is best not to eat the whole bag, or purchase these more than once a week.) Your best bet is to bring fresh fruits, nuts, yogurt, or bagged, lightly buttered popcorn from home and you’ll save yourself hundreds of calories each time you pass up a vending machine!

Veteran’s Hospital

Cafeteria – (2/5) I’m going to keep this simple: find somewhere else to eat!  The overall quality of food is not very good here and there is little that will simultaneously keep your waistline tight and satisfy your appetite. However, the baked meat of the day and side vegetable and mashed potatoes (hold the gravy!) will be your best option if you choose to eat here. Avoid the burgers and fries!

Within 5 minutes of campus:

Penn Restaurant – (5/5) This small, Greek diner has plenty of salad options, as well as a “health” menu and a pretty good grilled chicken sandwich.  Skip the mayo, pass on the cheese and substitute the fries for a garden salad, and this is one of the better lunch options near campus.

Camden Pub – (0/5) Another short walk from campus, Camden Pub offers burgers, fries, chicken wings, cheesesteaks, and all the other usual suspects you’ll find on a typical bar menu.  There aren’t many healthy options on the menu, and the wings used to be some of the best around, but now are less meaty and usually over cooked.  Add this to the long wait between ordering and getting food and Camden Pub is a definite pass for lunch.

Lexington Market – (2/5) From Chinese food (high sodium, carbs, fat), battered and fried chicken and seafood, there aren’t many diet friendly options. However, there are plenty of fresh fruit stands and fish markets: both of which make for healthy meals for the health-conscious students on campus to consider.

Chinese Food – (3/5) There are a few Chinese restaurants that are nearby and deliver to campus. These usually offer low-cost combo meals that provide enough food to fill you up for lunch and dinner!  The down side?  A meal of pork fried rice, deep fried egg rolls, and a variety of high calorie sauces on their meats and poultry options that will break any diet.  If you’re in the mood for Chinese, try a chicken and steamed vegetable combo, with white rice – sorry, but you still have to pass on the eggroll. With all the sodium in a normal combo meal, your kidneys will thank you!

“The Cart” – (3/5) Scattered around campus on sunny days are a number of food carts run by some very friendly people.  The hotdogs and gyros taste great but are filled with calories and saturated fat. A better option is the Albacore tuna sandwich on wheat bread, paired with a banana and a diet coke for about $5.00, a meal that will fill you up with a good ratio of protein to carbs.  If you’re craving a gyro, go with chicken and skip the high calorie tzatziki sauce.

Coffee Shops – (3/5) I’ve generalized the many coffee shops on campus as they all offer similar choices.  As good as a mocha or latte may be, they are filled with 300-500 calories as well as dozens of grams of sugar and carbs, depending on the type and size.  A better option is a coffee with low-fat milk and sweetener, or even better, a double espresso served black!  Oh, and those tasty muffins, bagels, and cookies only provide empty calories and carbs, often leaving you hungry even after taking in 400-700 calories (chocolate muffins are a big pass).  However, the “Crema Coffee Company” offers a variety of pre-made sandwiches (choose the ones on wheat or rye) and salads (use low-fat dressing). Peace & a Cup of Joe offers healthy, made-to-order sandwiches, making it an excellent choice for lunchtime (or dinner time).

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