Healthy Shopping at the C-Stores

Everyone eventually ends up putting a meal together at the C-store. There are some healthy options for meals and snacks found in the C-store aisles.

When you are shopping you should follow the same basic rules of good eating as when you are fixing a plate at the dining hall. Try to have fruits and vegetables, moderate fat and sugars, protein sources that are lean, and lower calorie beverages. Water is an excellent choice.

For a quick portable snack go for fruits and vegetables. The average college student should aim for at least 5 servings of fruits and vegetables daily. Grab a small can of fruit, dried fruit or applesauce. Remember that you can always take a fruit with you when you leave the dining hall, that way you will save money and calories! Another healthy quick bite could include string cheese, a lowfat calcium source. Cottage cheese or yogurt is always a healthy portable choice. If you must have something salty and crunchy, look for the lower fat or higher fiber options. Nuts and seeds are high in fat and calories, but the fat they contain is healthy fat and they are loaded with fiber. Mix the nuts with dried fruit to lower the fat in the snack. Try baked chips or pretzels. Watch portion size! Take a look at the label and see what they say one serving is. Try to stick with one serving!

If you are looking for quick meals, there are some options at the C-store. Cereal and milk is a great meal or snack. Go for the higher fiber cereals and lower fat milk. Add cereal to lowfat or nonfat yogurt! The C-store sells some healthy sandwiches and salads in the refrigerator case. There are lower fat frozen meals in the freezer area. Soups often work as a meal. The Soup at Hand brand of Chicken noodle only has 80 calories. Round out the meal with a glass of milk and a fruit.

Desserts and candy abound at the C-store. Try to replace some of your desserts with healthy fruit. There are canned peaches and pears available at the C-store. A serving of applesauce is only 90 calories. For a great dessert heat your applesauce in the microwave and sprinkle with cinnamon. All foods fit into a healthy diet, but try to moderate your intake of candy and sweets. Watch those portion sizes!

If you'd like more information on eating healthy on campus, contact our registered dietician, Lisa Eberhart.