Living in Halls is no excuse for not eating well. So stop blaming the menu and check out these tips for setting up a healthy eating plan at Halls.

1 - Reduce Portions
Whether you serve yourself or servings are dished up for you, knowing what counts as a serving of meat, pasta, etc., is important to avoid overeating. Cutting back on portions helps you control calories and also avoids waste (often a big problem at Halls cafeterias). Remember, you can always go back for seconds if you are hungry.

So, what are the standard serving sizes?

  Meats (fish, chicken or beef): 3 ounces cooked, or about the size of a packet of cards.
  Pasta, bread and other starches: 1/2 cup cooked, (the size of a pudgy computer mouse), or one slice of bread.
  Mixed entrees, such as casseroles and combination foods: 1 cup, a little bigger than a baseball.

2 - Be Informed
Many Halls post nutrition information, such as calories, grams of fat, protein, carbohydrate, etc., for the daily entrees and desserts. This way you can select lower-fat items with plenty of fibre, as well as opt for desserts with fewer calories. If they do not have this information posted, ask for it.

Remember: It's your right to know - you've paid for it.

3 - Don't Forget Your Fruit & Veg
Aim for at least five servings, but seven daily servings are better. Most Halls offer an orange-juice dispenser or fresh fruit in the morning. Pack some along for your day at classes. At lunch and dinner, make the most of the salad bar by selecting a variety of dark green lettuces, fresh vegetables, beans and sprouts. Keep moving past the prepared creamy dressings (these are much too fatty) and try topping your salad with an oil-and-vinegar dressing (use 1 to 2 tablespoons), or just plain vinegar.

A serving of fruit equals one medium-sized fruit (about the size of a tennis ball). A serving of veg equals 1 cup raw, 1/2 cup cooked. A 1/2 cup of fruit juice also counts as a serving, but don't get all your servings from juice, as juice has a higher sugar content without all that healthy fibre.

4 - Change Your Routine
Too often the temptation is to stick to an eating routine -- toast or cereal with juice for breakfast, sandwich for lunch and a big salad for dinner. Eating the same old foods day in and day out not only makes for a boring routine, but also results in poor nutrition. You may be skimping on protein, fibre and other crucial nutrients, such as iron, folate and other B vitamins with this type of repetitive eating. Branch out and try different offerings, such as a vegetable stir-fry accompanied by a spinach salad from the salad bar. If you enjoy sandwiches for lunch, don't stick to the same fillings. Alternate between cheeses and different meat fillings such as tuna, turkey or lean beef. Change your routine once in a while and try a bean salad from the salad bar along with a warm bowl of soup.

5 - Keep Puddings A Treat
Now this is the tough bit. Try to keep desserts a treat. Just because all those gooey, yummy baked goods are on display does not mean that they should be part of your daily food intake. Set aside one or two days during the week as "dessert days". This way eating items loaded with calories doesn't become a daily habit. Remember to keep your portion sizes under control. Yes, you deserve a treat every now and again - but not every day!

Don't forget . . . it's much easier to gain the weight than it is to lose it.