Whether we are lounging on the Green, studying in the library, socializing at a party, relaxing in the dorm or eating in a dining hall, food is an ever-present aspect of college life; this commonly unacknowledged undercurrent and literal nourishment of the campus plays a huge role in happiness and overall quality of life for students. Given the extensive variety, quality and quantity of food on Dartmouth's campus, it is not surprising that Dartmouth Dining Services boasts a grade of 15th in the nation on The Princeton Review's "Best Campus Food" rankings. But how does healthy eating factor into choices, and how much thought does the typical student put into what he eats?
"I never take caloric value into account, or how much butter they put on my food for example," Herman Bajwa '10 said. "Generally it shouldn't be an issue that detracts from the dining experience."
According to the book Mindless Eating: Why We Eat More Than We Think, the average consumer makes over two hundred food-related decisions a day, often unknowingly -- a number that can double or triple when students are barraged with thousands of different combinations of food choices per meal. Perhaps unbeknownst to some students, this increase in variety encouragesan increase in consumption -- approximately 85 percent more consumption, according to one study led by author Brian Wansink, who is also the director of the Cornell University Food and Brand Lab.
Students often fall into patterns of eating, and tiresome repetition can be compounded by the tri-weekly rotation of meals, leading to dissatisfaction with the meal options.
"DDS makes it possible to have a good balance in your diet if you know where to go," said Angela Fang '07, a self-described "Collis and Home Plate girl" who appreciates healthy and wide-ranging options at those eateries.
Aside from the increase in consumption, students often find that they have poorer diets at Dartmouth without being able to pinpoint exactly why. "I definitely eat much worse in terms of nutrition here than I did at home," Benjy Meigs '10 said. "I try to think about the nutritional content of what I eat, but I don't go way out of my way to be healthy, so my diet ends up being pretty poor." Part of this problem may be the fact that DDS does not list caloric or other nutritional information, aside from general allergy-oriented ingredient lists, near the food in our dining halls.
Despite the delicious options available in DDS, many students tire of exploring the options and settle into an often-unhealthy routine when surrounded by entrees with no posted nutrition information. The Mirror has compiled a relatively health-conscious sample menu of meals to spark your re-discovery of fine Dartmouth dining. In light of the DDS policy not to release caloric values, the investigative instincts of yours truly have revealed various calorie-counter listings and calculators available on the internet. While these estimates may not hold up to your chem class calorimeter, they'll ensure that you eat healthily and well through the week.
Breakfast and Brunch
If you give in to the crowd and follow everyone else to Sunday brunch at Home Plate, your best bet would be to avoid tater tots like the plague and load up on fruits. And remember: the portions may be bottomless, but your stomach isn't. Still, a big breakfast may be the key to feeling full throughout the day and prepping for all that homework catch-up you'll need to do. Getting the Belgian waffle? At least smother it with fruit instead of butter.
Home Plate: Belgian waffle (150 calories) covered in one cup fruit (50 calories) and 1 dollop whipped cream (25 calories); slice Broccoli, Ham and Swiss Quiche (270 calories); 8 oz. Soy Milk, Chocolate Milk, or Orange Juice (< 160 calories). Total: 655 calories
Novack: Chocolate chip muffin (250 calories), apple (80 calories), fat-free milk (90 calories). Total: 420 calories
Collis: Egg white omelet (100 calories) with one slice swiss cheese (80 calories) and 4 oz. tomatoes (20 calories) cooked with olive oil (120 calories). Total: 320 calories
Snack
Whether it's before or after dinner, you're probably studying in the library and starving: grab something nourishing in Novack.
Novack: Banana (100 calories), Cereal to-go pack (90-150 calories), Fat-free milk carton (90 calories). Total: 280 to 340 calories
Lunch
Collis: Large bowl of salad with spinach, peas, tomatoes, soy beans, corn, feta cheese (300 calories) with two ounces light Italian dressing (60 calories) and a splash of balsamic vinegar, olive oil, and red vinegar (50 calories). Add a side of chicken from the grill and drizzle fresh-squeezed lemon juice on top (180 calories). Total: 590 calories
Pavilion: Saut bar, 1 cup vegetables (150 calories) with two tablespoons sauce (90 calories) and cup white rice (125 calories). Total: 365 calories
Home Plate: Grilled spinach wrap with vegetables, 3 slices smoked turkey and 1 slice cheese (315 calories). Side: One cup fresh fruit with one tablespoon honey drizzled on top (160 calories) Total: 475 calories
Dinner
Most dinner specials at FoCo are relatively healthy, provided you section your plate and fill half of it with vegetables. Leave the other two quarters for protein and grains.
FoCo Dinner Special: Baked Salmon with Lemon Dill (250 calories), 1 cup wild rice (166 calories), and 1 cups green beans (50 calories). Ask for vegetables on of your plate. Total: 466 calories
FoCo: Grilled chicken sandwich from the Grill (350 calories), cup Froyo (90 calories) with one tablespoon chocolate chips (80 calories). Total: 520 calories
Collis: One cup of whole grain pasta (190 calories) with one cup of vegetables from the salad bar (50 calories) sauted in cup sauce of two parts marinara, one part alfredo (260 calories). Total: 570 calories
Home Plate: Hoffmeister from the Grill (350 calories), 1 cup fat-free Cabot yogurt (130 calories) with cup dried fruit (100 calories). Total: 580 calories
