Written by Lindsey Kummer
Part of National Nutrition Month 2014
As a college student, a lot of my meals are eaten out. Finding healthy options can be hard at times, but I want to share with you a great method of how to create healthy meals, anywhere you go!
A popular fast food restaurant for college students is Chipotle. If you add on a tortilla, extra cheese, sour cream, and chips with guacamole, you will leave yourself with a high calorie meal containing excess saturated fat. But, you can still get the taste you crave, while eating healthy.
For your meal, include:
- Protein – chicken is the leanest, and if you are a vegetarian you can include either kidney or black beans
- Whole grain or complex carbohydrate – Chipotle now offers brown rice, which is an excellent option. If you are not a fan of rice, you can substitute with beans which also contain complex carbohydrates
- Vegetables – fajita vegetables are available (includes onions and peppers), along with corn, lettuce and fresh salsa. Try to include at least 2 of the available vegetables in your meal
- Fat – Do not be afraid of fat! My favorite is Chipotle’s guacamole, but you may also include cheese. Did you know that avocadoes, the main ingredient in guacamole, have been shown to decrease cholesterol levels and improve overall health?
By skipping the tortilla and ordering a bowl or salad instead, you can save an extra 300 calories and 10g of fat! That is about the caloric and fat content of a typical breakfast! When ordering, just remember:
protein + whole grain + 2 vegetables + fat
And there you have it!
What are some of your favorite restaurants? What do you order while eating out that is healthy, yet delicious?
Dreher, M. L., & Davenport, A. J. (2013). Hass avocado composition and potential health effects. Critical Reviews in Food Science and Nutrition, Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/
Nutrition calculator . (n.d.). Retrieved from: