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Here's the scene: It's your first day in the school  

Cafeteria

 . You walk in with good intentions, but that three-hour lecture has made you so hungry. "I'm going to keep up with my healthy eating habits so I can stay sharp for my classes," you tell yourself. The last thing you want to do is fall prey to the dreaded freshman 15 - and then - YIKES!

Your eyes dart around anxiously, you feel trapped, and the panic quickly sets in. All you see is fat-laden stew, hamburgers frying in their own grease, lardaceous French fries, fried chicken dripping with cholesterol, and good ol' fattening macaroni and cheese.

You try to calm yourself and think rationally. Okay, you'll try for a cafeteria salad... until you see the anemic-looking iceberg lettuce lying in a bowl with a pinch of shredded carrots and a sick-looking wedge of tomato on top. A deep sigh emerges... you know you have to make some sort of decision in order to quiet your persistently growling stomach. You grudgingly choose the salad and the burger, figuring you won't eat the bun. Is this what it's going to be like every day?

Strategies for Survival
First, here's the obvious. When faced with College cafeteria food, you may have to eat by process of elimination, choosing from the lesser of a menu of many evils.

Deep-fried foods are the first things you should avoid. But if it's slim pickings otherwise, opt for the fried chicken as long as you peel off the breading and the skin. (This will save you a lot of fat and calories). If your school's menu is a bit more extensive, however, scope out lean proteins like fish and chicken that is broiled or baked.

If all else fails and it looks like you'll have to commit to some carbohydrates, do so wisely. Pasta dishes can really pack on the pounds even though you think you're doing yourself a favor by selecting a dish that seems lower in fat. The fact remains that whatever carbohydrates you don't burn for energy, you'll wind up wearing. That means, if you select the pasta, stick to moderate portions. This also holds true for breads, rice, and other carbohydrates.

When it comes to side dishes, scour out steamed or grilled vegetables. Select green veggies on some days and orange ones on others. And, even though whole grains may be a rare find on a school's menu, if they happen to be there, go for them.

As for snacking, see if the cafeteria offers yogurt or fresh fruit. The chips, sugary granolas, soft pretzels, cookies, and ice cream are all no-nos - they'll find a direct pathway to your waistline.

On-the-Go Munching
In a nutshell, you'll want to look for lean proteins that are baked or broiled, steamed or raw vegetables, whole grains, and salads. Probably sounds a lot easier than it actually is, especially when it's 10 minutes to Art History class.

If you find that your cafeteria is limited on healthy eats and nutrition, your best bet is to stock up your Dorm room with some good-for-you groceries. That way, on days when your school's selections make you shudder, you'll at least have something to fall back on.

Don't fall into the rut of eating whatever is quick and readily available. Good nutrition -- whether at school or at home -- takes planning, and don't worry, such planning will eventually become a habit. It will be well worth the extra effort when your friends start complaining their jeans are getting too tight and yours fit just fine. Not to mention the extra energy you'll have to devote to that test after you've eaten a well-balanced meal! Then you'll know your carefully planned strategy paid off.

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