College students - learn simple health hacks and ways to maneuver your campus dining halls in order to maintain a healthy lifestyle on (or off) campus. See our health tips, favorite dorm room recipes and official Slender Seven guide to Whole Foods from our panel discussion at Wake Forest University:

Healthy salad

NAVIGATING THE DINING HALLS

Balance your plate

Prioritize lean proteins, veggies and fruits before piling on the carbohydrates and fat. Avoid getting up for seconds and you’ll be on track with portion control. Try to enjoy desserts as a treat not a routine.

Carrots + Hummus

Carrots are a great snack, and even better when paired with hummus. Add a small serving of hummus to your plate for extra protein and fiber and you’ll stay full and satisfied for a longer period of time.

Add Grilled Chicken

If your dining hall go-to includes a salad or veggies, try adding grilled chicken or a lean protein alternative to your plate. Consuming lean protein regularly in your diet has countless health benefits and adding that piece of chicken will give you extra energy and more control over your hunger.

Omelettes For Breakfast, Lunch & Dinner

Omelettes packed with veggies are a healthy source of protein, fiber, vitamins and minerals — and studies show that starting your morning with an omelette can actually lead to weight loss. The key: don’t sabotage your healthy meal by adding high-fat, high-calorie fixings (like bacon, cheese, butter or oil). If you are looking to cut back on calories, ask for egg whites. 1 cup of egg whites has 125 calories, 26 grams of protein and less than 1 gram of fat, versus a cup of eggs, which has 210 calories, 14 grams of fat, 17 grams of protein and higher cholesterol.

Oatmeal > Cereal

Did you know your big bowl of cereal could be over 500 calories, exceeding 50 grams of sugar? Go for the oatmeal instead. Whole grain oats have numerous health benefits and eating a bowl of oatmeal will help you control your hunger. It is high in fiber and contains protein, iron, antioxidants, vitamins and minerals. Add natural sweeteners like banana or raisins and keep your bowl low in sugar (do not add brown sugar!).

Stevia in the Raw

Coffee lovers - try using raw stevia or Truvia if you want to sweeten your coffee (or sugar in the raw). Stevia is a zero-calorie natural sweetener, and is much better for you than Splenda, Sweet N Low or Equal.

Turkey Sandwich Salad

Looking to cut down on carbs during the day? Turn your turkey sandwich into a salad. Ask the sandwich station for plain deli meat and mix it with your vegetables.

Ditch the Dressing

Avoid the bottled salad dressings. Not only are these extremely processed and packed with unnatural ingredients, they can be adding over 200 calories to your healthy salad. Instead, dress your salad with balsamic vinegar or hummus.

DORM ROOM HEALTH HACKS

Use the Slender Seven App 

Healthy recipes with 7 ingredients or less... created for college students like you! Browse recipes, save favorites and generate your grocery list right in the palm of your hand. Get the app >>

Almond Butter + Fruit

Snack on almond butter (or peanut butter) and fruit. The key: portion size. Don’t overload on the nut butter or you could be consuming a 400 calorie snack. If you are buying your own nut butters, choose all-natural ones WITHOUT hydrogenated oils (those are very bad and very fake).

Healthy Bars

Need a grab-and-go meal or snack? Choose healthy bars that have identifiable ingredients and are minimally processed:
- NuGo
- Health Warrior Chia Bars
- Simple Squares
- Lara Bars
- KIND
- Quest
- The Good Bean

Bai

Ditch the diet sodas and stock up on Bai5 drinks. These antioxidant infused drinks are low in calories and sugar (sweetened with stevia) but will give you the jolt of energy you need.

Cooking Without Oil

Cooking in a kitchen? Be careful how much oil you add to your recipe. One tablespoon of oil adds 120 calories and 14 grams of fat to your healthy meal. Try substituting an all-natural nonstick cooking spray from Whole Foods or Trader Joe’s or use nothing at all. But if you do use oil, be sure to measure it out so you know your serving size.

Go Greek (Yogurt)

Stock up on low or non-fat Greek yogurts. Choose the plain flavor to reduce your sugar intake, then add healthy toppings: fresh fruit, nuts, chia seeds, oats, etc.

Buy a Blender

It’s worth it. Make easy meals by blending healthy fruits and veggies, low calorie (unsweetened) almond milk, nut butters, seeds, yogurt, etc. Freeze fresh fruit or peeled bananas in plastic baggies in your dorm room freezer for anytime smoothie blending.

DIY Sundry Snacks

Sure, the on-campus snacks are tempting, but if you can satisfy your sweet tooth with something healthier than you’ll feel better about it later. Visit slenderseven.com for inspiration (trail mix, “milkshakes,” Copycat Chex Mix and more) plus see the Slender Seven guide to Whole Foods for snack suggestions.

Favorite Dorm Room Recipes 

More on slenderseven.com and the Slender Seven App for iPhone 

PB&J OATMEAL

PB&J Oatmeal

1/3 cup quick-cooking oats

2/3 cup unsweetened almond milk

2 tablespoons PB2 powder

2 packets stevia (optional)

1/4 cup blackberries, mashed

1/4 cup raspberries, mashed 

 

Stir oats, almond milk, and 1 packet stevia and microwave 2 minutes. Remove and stir in 2 tablespoons PB2 powder and remaining 1 packet stevia. Top with mashed berries. 

 

OATMEAL POWER BALL

Oatmeal Power Ball

1/4 cup rolled oats

1 teaspoon coconut oil

2 tablespoons PB2, prepared (or almond butter)

1 teaspoon honey

1/4 teaspoon vanilla extract cinnamon 

 

Melt the coconut oil, honey, and vanilla extract in the microwave. Immediately stir in the nut butter. Pour in the oats and sprinkle with cinnamon then mix to combine. Shape into a ball and refrigerate at least 1 hour. Serves 1. 

 

PEANUT BUTTER & HONEY SMOOTHIE

1 frozen banana

1 cup unsweetened almond milk

2 tablespoons Justin's (Honey) Peanut Butter

1 tablespoon honey 

 

Combine ingredients in a blender until creamy. 

 

 

COOKIE IN A CUP

1/2 banana, mashed

1 tablespoon almond butter

1 tablespoon flour (regular or gluten free)

1 tablespoon unsweetened almond milk

1⁄2 teaspoon baking powder

1 tablespoon toppings (chocolate chips, sprinkles, raisins) 

 

Combine ingredients in mixing bowl until smooth then pour into a microwave-safe mug. Microwave for 1 minute. 

 

PALEO SWEET POTATO PIE

Paleo Sweet Potato Pie

1 sweet potato

1 banana, sliced

2 tablespoons almond butter or PB2 (prepared)

1/2 teaspoon cinnamon 

 

Pierce sweet potato with a fork that place on a plate. Microwave for 7-9 minutes until soft (maybe longer depending on size of potato). Cut the potato open through the center like a hot dog bun. Spread nut butter inside. Add banana slices. Sprinkle cinnamon and enjoy. 

 

SLENDER COOKIES

2 large bananas

1 cup quick oats

2 tablespoons of each of your favorite toppings: 

chocolate chips
coconut
walnuts
almonds
raisins
dried cranberries 

Preheat oven to 350 degrees. Combine ingredients. Spoon dollops onto a cookie sheet and bake for 15 minutes. 

 

SKINNY CHOCOLATE SNACK MIX

Skinny Chocolate Snack Mix

1 cup Justin's Chocolate Almond Butter

1/4 cup agave

5 cups plain cereal (Multigrain Puffins or Rice Chex)

1 cup dried bananas (we like Barnana)

3 cups skinny popcorn

1 3-ounce bag coconut chips (we like Dang)


Pour cereal and bananas in a large mixing bowl then set aside. Mix chocolate almond butter and agave in a microwave-safe bowl and heat for 45-60, stirring halfway through. Pour over the cereal mixture and stir with a spatula until lightly coated. Refrigerate for 10 minutes to cool off, then remove and add popcorn and coconut. Toss to combine. Enjoy as a snack mix, yogurt topping, or cereal! 


SLENDER SEVEN GUIDE TO WHOLE FOODS

Breakfast

Cereal: Nature’s Path (Mesa Sunrise, Envirokidz Koala Crisp)

Frozen: Van’s Gluten Free Waffles

On the Go: The Chia Co Chia Pod

Granola: Purely Elizabeth’s

Grains: KIND

Oats: Bob's Red Mill

Oatmeal: Gluten Freeda

Superfood: Vigilant Eats Superfood Cereal

Dairy

Greek Yogurt: Fage

Yogurt: Siggis

Probiotic: Good Belly

Milk: Horizon Organic

Sauces

Marinara: Rao’s

Salad Dressing: Bolthouse Farms Yogurt Dressing

Spices: Frontier

Salt: Himala Pink Himalayan Sea Salt

Soy Sauce: San-J (Gluten Free) Tamari

KetchupSimply Heinz

Condiments: Sir Kensington's

Frozen Foods

Fries: Alexia Sweet Potato fries

Smoothies: Sambazon Acai Smoothie Packs

Veggie Burger: Dr. Praeger

Snacks

Pretzels: Snyder’s (Gluten Free)

Popcorn: Boom Chick a Pop

Veggies: Brad’s Raw Chips

Chips: Food Should Taste Good

Crackers: Blue Diamond Nut Thins

Potato Chips: Pop Chips

Coconut: Dang

Chickpeas: The Good Bean

Dehydrated Fruit: Barnana

Dried Fruit: Made in Nature

Nut Bar: KIND

Nutrition Bar: Quest, Simple Squares, KIND

Sweets

Cookies: Tate’s (Gluten Free)

Macaroons: Emmy’s

Candy: Justin’s PB Cups

Frozen Yogurt: Stonyfield Organic

Baking

Pre-made Mixes: Pamela’s

Sweetener: Truvia

Baking Flour: Bob’s Red Mill

Coconut: Let’s Do...Organic

Sugar: Sugar in the Raw

Seeds & Grains

Quinoa: Bob’s Red Mill

Flour: Bob’s Red Mill

Chia: The Chia Co

Drinks

Non-Dairy Milk: Almond Breeze Almond Milk

Coffee Creamer: So Delicious

Soda: Zevia

Tea: Honest Tea Zero Cal Passion Tea

Coconut Water: Zico

Antioxidants: Bai

Water Enhancer: True Lemon

Spreads

Nut Butter: Justin’s

PB Alternative: PB2 Powdered Peanut Butter

Hummus: Cava (local) or Sabra