As a part of this partnership with Hillshire Farm, I will be traveling all across the country to major metropolitan cities representing the brand. In addition, you will see me on local news programs, listen to me on the radio in your city, and most importantly, you will hear about me and Hillshire Farm donating food to shelters and  local organizations who greatly deserve it.

In February, I had the honor of traveling to the great city of Chicago, which was our first city on the Hillshire Farm Tour. I met some amazing people as I went on radio and TV cooking with Hillshire Farm Sausage. Thanks to everyone behind the scenes for your help. I hope you enjoyed the food I prepared for you and the crews. Also, thanks to all of those on Twitter and Facebook who followed me  and tuned in. To see some of the video clips, go to my On TV page to view.

Cooking on TV and radio was so much fun, but the best part about this trip for me was the chance to visit a women’s shelter on the Southside of Chicago called Deborah’s Place. This is the largest women’s shelter in the city. I was proud yet humbled to be able to donate on behalf of Hillshire Farm 500 pounds of sausage to the ladies. They were all so grateful to receive it and so gracious to me. We sat down and talked about life, family, and of course some good cooking. I felt like I was right at home with them. Being at Deborah’s Place just made me realize how many people in this world need help and how partnering with brands such as Hillshire is so important to me. As a chef, I want to be affiliated with brands and products that care about people in the community and as a result really give back.

I had an awesome time in Chicago. I ate some amazing food, shopped on Michigan Avenue, and met some great people along the way. Keep checking in with me to find out where I will be next on the Hillshire Farm Tour. In the meantime, feel free to prepare my Hillshire Farm recipes found on the In the Kitchen page for your family; and as always, send me a note to let me know how you enjoyed them. Until the next time and the next city…. Go Meat!

The Opportunity of a Lifetime

I have been given the illustrious opportunity of being named the new spokesperson for Hillshire Farm sausage products. As the Hillshire Farm Brand Ambassador, I have been asked to combine my flare for creating budget friendly yet flavorful meals with Hillshire Farm “one of a kind taste” sausage products. In addition, I will be on tour travelling all over the country representing the famous brand.  I will be doing a number of cooking demonstrations on television and radio and going out to meet and greet people like you in various communities.

I am excited to be partnered with such a well known and well rounded brand. Hillshire Farm not only offers consumers great quality products, but also its philanthropic efforts are quite impressive. As Brand Ambassador, I will also be visiting local shelters and food banks donating food on behalf of Hillshire Farm to feed the hungry.

On the first leg of the tour, I will be in Chicago (one of my favorite cities), making appearances on some of the top morning news programs and radio shows in the city. Follow me on Twitter @ChefJamika to find out exactly where I am and when I will be coming to a city near you.  Also, continue to check Jamika’s Journal as I blog about my travels, the great food, and all of the amazing people I meet on tour.

I want you all to try out the new recipes I created for Hillshire Farms. Check out the In the Kitchen page of my website for all of the recipes. Make them for your family and friends, and be sure to tell me all about it. Once again, this opportunity is such a huge blessing and I am proud to be affiliated with such a great brand. All I have to say is, “Go Meat!”

For additional recipes and product information visit www.GoMeat.com

Rolling out

Where does your passion for cooking stem from?

I have always loved to cook. My family is from the islands and we love to eat and cook. I grew up around it.

How did you go from working in corporate America to being a chef?

I was in corporate America working in marketing. I got laid off and I thought my world was over. I didn’t know it was a blessing in disguise. I was still paying on my first student loan and enrolled in culinary school — creating another bill [laughs]. I never looked back after that.

Talk about your experience on the “Next Food Network Star.” 

While on “Next Food Network Star,” we were not allowed to talk to anyone in our family. I think I talked to my family twice while taping the show. The windows are blacked out, no cell phones, no communication for 2-3 months, which seemed like a lifetime. Their were cameras everywhere watching you. It was very intense dealing with people that you do not know and living with them for months. I enjoyed the opportunity, though.

Why is living your passion important?

If you go to a job everyday that you hate, you will not do a good job. If you love what you do, even if it’s low pay or you have to give services away for free, you feel better about yourself doing something you love.

Check out the Video interview

Chef Jamika of TLC’s Home Made Simple Talks about cooking abroad

Ever since I was a contestant on the reality show, the Next Food Network Star (season 5), I have had tons of people come up to me and ask what have I been up to and when will they see me again on TV? Well ask no more. Set your DVR because baby I’m back on a new network with a new show!

The show is called Home Made Simple on TLC (The Learning Channel). Currently in its eighth season, I was asked to join the cast to offer a touch of my sassy style and culinary expertise, and boy, did I bring it. It comes on every Saturday morning at 9/8 central, so be sure to tune in.

I know you are really going to like this show because it has a lot to offer; great recipes, design and style tips, and craft projects. The show visits families all over the country and helps redesign non-functioning rooms and revive cooking skills with some great ideas that can be replicated in any home. I think of it as the ultimate “style” show. It offers ideas and information on how to make your home more stylish while learning how to create your own signature style in the kitchen.

There are three hosts on Home Made Simple: an interior designer, a carpenter, and a chef (me). My job as the chef, or cooking maven as I am called, is to help busy moms in the kitchen by showing them how to make three amazing dishes that are easy, budget friendly, and full of flavor. Some of the recipe themes include 20 Minute Meals, Seafood Made Simple, Gourmet on the Go, and Fast with Flavor Meals. I also give tons of tips on how to get organized in the kitchen, shop on a budget, simple ingredient substitutions, and how to properly prepare several foods that many shy away from. I answer all of the questions you may have been afraid to ask or never even thought of. Whether you are a busy parent or a single on the run, there is something for everyone in this show.

This project is such a blessing for me because I get to do exactly what I love, which is traveling, meeting new people, and cooking. Each week I bring solutions to new families with tons of cooking problems. Home Made Simple allows me to offer my skills and knowledge to a mom in need and have a little fun in the process. (You know I always have to make it fun.)

To all of my fans who loved seeing my personality unfold under pressure on Food Network, this show gives me the chance to really allow my true personality and food shine. I purposely designed these recipes to be simple, yet delicious, so you can make them for your own family.

Be sure to spread the word and tell others about the show.   Go to the Home Made Simple site and click on season 8 episodes to get the recipes and tips in advance. Send me your feedback and let me know how you like the show and the recipes. May this be the beginning of many more shows to come in my future. Thanks for being a fan.

1. Salmon. Salmon not only tastes delicious, but it is heart healthy, high in protein, and low in calories. Its essential omega 3 fatty acids, aid in heart health and increases circulation in your systems. Foods like salmon that are rich in oils and healthy fats also give your skin and hair a healthier looking glow and shine. Some other foods containing omega 3 fatty acids include tuna, avocado, and canola oil.
2. Garlic. So stinky, yet so beneficial. Garlic is like the wonder drug of foods because it helps in so many areas. For example, garlic helps equalize blood pressure and strengthen your immune system to fight off harmful germs. Garlic is also an amazing ingredient when preparing meals high in flavor and low in fat and calories. If you are worried about your breath, simply suck on a lemon wedge after a garlicky meal and no one will ever notice.
3. Nuts. Although nuts are considered high in fat and calories, they are still part of a heart healthy diet and assist in weight lose. When eaten in moderation, nuts offer an amazing source of fiber, iron, and protein. Nuts also increase energy levels when you need that extra boost at the end of the day. Some of the best nuts to include in your diet are almonds, peanuts, cashew, pistachios, pine nuts, and walnuts.
4. Blueberries. Blueberries are loaded with antioxidants that help make you look and feel younger. They have also been proven to preserve vision and promote brain health. Incorporating blueberries in your salads, drinks, and desserts can also help improve your mood because they are an awesome anti depressant.
5. Water. I can’t say enough about the benefits of drinking water. Water helps your outer and inner appearances. It maintains your bodily functions as well as moisturizes your skin, hair, and scalp. The more active you are, the more water your body will need daily. If you have trouble consuming your appropriate amount of water each day, begin by watering down your juices and adding slices of citrus fruit like lemon, lime, or orange to plain water. Keep a bottle of water around you throughout the day and take a sip every chance you get.

My job is great because it allows me to travel to several cites and sample local cuisine. Eating is one of my FAVORITE things to do, but I do have to keep in mind that I can’t go overboard. I watch my portion sizes and consider my calorie intake, but every now and again, I give in and eat like it’s my last meal.

While in San Diego, California, I took one day off from counting calories and fat grams, and I ate my heart out. I put on my comfortable “eating pants” and jumped on a tour bus that made stops at some of San Diego’s favorite tourist and eating spots. Follow me on my fattening, but flavorful journey….

I did not eat breakfast in preparation of my eating expedition. I wanted to be good and hungry in anticipation of my first meal. Skipping breakfast worked to my detriment, because by the time we made the first stop on Coronado Beach, I was starving. I ended up stopping at some random Chinese restaurant that had some good menu descriptions, but mediocre tasting dishes. What a waste of chewing. I was not pleased and I was more determined than ever to get better food.

The next stop was Little Italy. Well, this was my kind of place. Little Italy is an area in downtown San Diego that is rich in Italian culture and food. The air was filled with the fragrance of homemade tomato sauce and fresh baked bread. Mmmmm! The shops had Italian cheeses and pepperoni to sample by the slice, so you know I did. Smoked Pepperoni Marinara Provolone cheese was the greatest marriage of cheese and meat I ever consumed. That small sample woke up my palate and I was hungry for more. I could not leave little Italy without trying a slice. A warm, cheesy, huge slice of pizza with peppers, onions, olives, and artichokes was down the hatch in record timing.

The tour bus picked me up and I was on to a place called Old Town. Old town is an old Mexican town filled with shops and some of the best Mexican restaurants San Diego has to offer. Mexican food, be still my heart. The sound of a Mariachi band playing in the background got me in the mood for Mexican food. I could not resist and I had a Carne Asada taco with pico de gallo, onions, and guacamole all for 2 bucks. It was amazing!!                                                                                     

 I was on a roll. I had to have more. I walked over to Casa de Reyes Restaurante and ordered a giant Carne Asada burrito with rice and refried beans. While waiting for my order, I killed the chips and spicy salsa on the table. In my opinion, good salsa means that the food will be on point. My theory has yet to let me down.

My food arrives. The plate is huge and hot. Why are plates at Mexican restaurants so darn hot? Anyway, when I first broke into the burrito, all I saw was beef and cheese. I knew I was in for fun ride. Every bite was just as good as the one before. I was in Mexican heaven!                                              

Then, I hit a food wall. I could not eat another bite and I was only half way thru. Was this the end of my day of eating? Hey, I’m not a quitter; I’m a go getter, and I’m gonna get more food. I asked the waitress to box up the remains that I would revisit later.

While walking around Old Town going from shop to shop, I developed a sweet tooth. Would it be hand rolled fresh tortillas stuffed with strawberry filling and topped with powdered sugar or homemade fudge from the candy store?  The tortilla looked tempting, but I had not had a good piece of fudge in a long time, so the fudge won. Good choice by the way. I had to decide between Milk Chocolate, Oreo Cookie, White Chocolate, and Peanut Butter Chocolate fudge.  I thought about getting creative and mixing flavors, but then I thought with all of the various types of foods already floating in me, I should play it safe; so I went with milk chocolate. Wow! Eye rolling in the back of your head good!

I was done, or so I thought. Later that night, I decided to go for broke with some seafood. That’s right, don’t judge me. I went out for dinner at the Top of the Market for some gourmet seafood. Looking over the menu, I noticed it was pricy, but sometimes when you are looking for good food, you don’t think about the bill and just go for it. Sometimes.

I started with the Caesar salad. I order a Caesar salad at every restaurant I go to. Since it is a traditional salad with millions of variations, I like to compare salad styles. This one was all fancy with grilled Romaine lettuce halves drizzled with homemade Caesar dressing and freshly grated Parmesan cheese. Pretty good. Then at the waiter’s request, I ordered the chef’s special the Seared Jumbo Scallops  with Butternut Squash puree and Gnocci in a Brown Butter Sauce. Gnocci is an Italian potato dumpling that can be really good or really bad depending on who is making it. I took my chances. And despite all of the food I consumed earlier, I was craving starch, so I order a $14 baked potato topped with pancetta bacon and creme fraiche. You know for $14 dollars this better be the best baked potato I ever ate.

My plate arrived with the fine dining finishing touches of micro green garnishes, and an elaborately designed plate. The scallops were sweet and juicy, the brown butter sauce was impeccably made, and the gnocchi knocked my socks off; and the expensive potato lived up to my expectations. It was the best potato I ever ate. Nothing was left but skin. That meal was so worth  it.                                               

I rolled my overstuffed self out of the restaurant and went home. I was officially done. I thought about getting some gelato, but that was just crazy. I was so full; I was out of breath just from getting out of the car. Nonetheless, my day off was so worth it. I ate myself silly and loved every minute of it.

Off to the gym bright and early tomorrow.

When it comes to choosing snacks, they should be easy to prepare, good for you, and taste good. Therefore, I put together a list of snacks that both kids and parents can enjoy.

As an added bonus, the kids can prepare most of these snacks by themselves.  I find the best way to get kids to eat is to involve them in the cooking or preparation. I know you might be thinking cooking with your kids means cooking up a mess, but just keep things organized and remember it can all be cleaned up in the end. No worries, only good food.

Try some out and tell me what you and the kids think.

50 Healthy Treats For Kids and Adults

1. Fresh Fruit Smoothies ( favorite fruit blended with skim milk or fruit juice)
2. Muesli (oats mixed with skim milk, honey, apples, and raisins)
3. Granola (honey toasted oats, wheat germ, and apples)
4. Morning Glory Muffins (recipe inside)
5. Grilled Peanut Butter and Jelly (made just like a grilled cheese on wheat bread)
6. Mini Pizza (pizza made on English muffins. Great time to sneak in vegetables!)
7. Jello Slurps (fruit juice mixed with gelatin. Kids can cut into fun shapes.)
8. Homemade Applesauce (cooked apples with cinnamon and honey. Much healthier than processed applesauce.)
9. Oven Fried Chicken Fingers (batter and bake. Baked is always better than fried.)
10. Magic Fruit Pops (frozen fresh fruit juice, not from concentrate juice.)
11. Ham and Cheese Quesadillas (made with lean ham and melted low fat cheddar cheese)
12. Tropical Fruit Salad (try out new fruits like mango, kiwi, and papaya)
13. PB&J Wraps (low fat peanut butter, sugar free jelly, and diced apples in tortilla wrap)
14. Honey Glazed Sesame Carrots (steamed carrots with honey and sesame seeds. Honey’s always better than sugar.)
15. Frozen Fruit Salad (put strawberries, bananas, & peaches in the freezer. Great refreshing treat after playing outside.)
16. Baked Apples Stuffed with Walnuts and Granola (whole apples cored and baked. Sprinkle with cinnamon.)
17. Cheesy Chili Popcorn ( low fat popcorn tossed with chili powder and Parmesan cheese)
18. Brain Power Salad (recipe inside)
19. Raw Vegetables with Apple Yogurt Dip (low fat yogurt, vanilla extract, and diced apples)
20. Fruit Parfait (blueberries and raspberries layered with vanilla yogurt and topped with crushed vanilla wafers.)
21. Grilled Fruit Kabobs (pineapple, strawberries, and melon brushed with maple syrup and put under broiler.)
22. Hummus with Pita Triangles (pureed garbanzo beans. Pita bread is good alternative to white bread.)
23. Potato Skins (sliced potatoes (skin on), topped with low fat cheese, crumbled turkey bacon, and fat free sour cream.)
24. Kiddy Fish Tacos (try fish such as Tilapia and Whiting. Fish is a great source of protein and iron.)
25. Low Fat Banana Split ( fresh bananas topped with low fat frozen yogurt and fat free whipped cream)
26. Broccoli and Cheddar Florets (steamed broccoli topped with melted low fat cheese.)
27. Ice Cream Sandwiches (low fat graham crackers filled with fat free frozen yogurt.)
28. Kids’ Nachos (baked tortilla chips topped with low fat cheddar cheese. Melts great in the microwave!)
29. Curly Pasta Salad (rotini pasta, celery, carrots, water packed tuna and fat free mayo.)
30. Apple Honey Cole Slaw (shredded cabbage with sliced apples, honey, and fat free mayo.)
31. Banana Pops (peeled bananas on a popsicle stick and frozen; spread on yogurt or honey and roll in granola.)
32. Oven Baked Onion Rings (batter onion rings baked instead of fried.)
33. Frozen Yogurt Milkshake (use low fat frozen yogurt instead of ice cream for milkshakes.)
34. Mixed Nuts with Dried Fruits (don’t buy the mix in the store; it contains too much sugar. Make it from scratch.)
35. Celery Boats (celery stalks filled with tuna salad made with fat free mayo or low fat cottage cheese.)
36. Fruit Sorbet (buy no sugar frozen fruit sorbet.)
37. Cinnamon French Toast Sticks (made with egg beaters and skim milk.)
38. Kids Bruchetta (toasted French bread topped with diced tomatoes and melted cheese.)
39. French Fries (baked potato strips. Leave skin on for more fiber.)
40. Yogurt Lollipops (freeze pureed mixed berries with plain yogurt.)
41. Tuna Burgers (use water packed tuna instead of beef.)
42. Peanut Butter Cookie Sandwiches (spread low fat peanut butter between vanilla wafer cookies.)
43. Creamy Spinach Dip (spinach, fat free cream cheese, and fat free sour cream. Serve with raw vegetables.)
44. Goldfish Cereal Mix (Kix cereal, Chex cereal, and goldfish crackers. It’s a sweet and healthy crunch snack.)
45. Fruit Pizza (layer slices of fresh fruit on a bagel with fat free cream cheese.)
46. Guacamole (try guacamole on a low fat hot dog instead of relish.)
47. Ham Wrapped Fruit (thin slices of ham wrapped around apples, pears, or pineapple.)
48. Hot Dog Nibbles (lean turkey hot dogs and cubed cheese on a skewer. A new way to eat hotdogs without the bread.)
49. Fruit Sundae Cones (ice cream cones filled with fresh fruit drizzled with honey.)
50. Energy Salad (shredded red beets, apples and carrots tossed in orange juice and honey. Packs well for school lunch and gives a great energy boost.)

Workout days can sometimes be tough to get the mind and body geared up and ready to get moving. This means you have got to work towards a great workout with what you put in your body.

On workout days, having a plan and following specific steps can help your body perform better as you feel the burn.

The next time you plan to workout, follow these simple steps:

1. Eat a healthy breakfast. Stay away from sugary foods like pastries and cereals. Try high protein foods like eggs or egg whites, turkey bacon, or grilled chicken. A great breakfast on the go for me is an egg white omelet sandwich with a touch of cheddar cheese and herbs.
2. Begin drinking water 1-2 hours before your workout. This will hydrate your body even before you get moving. Dehydration can cause muscle pain and fatigue. The more hydrated you are before and during a workout, the better your muscles will work.
3. Eat a small snack 30 minutes before your workout. Never exercise on an empty stomach. Your body needs food fuel to burn during the workout. Eat a piece of fruit, power bar, carrot sticks, a handful of nuts, something. You just need a little something. Eating too heavy, will slow you down.
4. Drink water or sports drink during activity. Being hydrated is key especially during aerobic activity. Sports drinks can give you an extra punch of energy when you need it the most. Only take small sips while working out. Drinking too much could slow you down, or cause you to get sick. Trust me you don’t want to throw up on the aerobic class instructor.
5. Eat a healthy meal 30 minutes to 1 hour after workout. Eating after a workout is crucial. Even if you don’t feel that hungry, after a workout your body is still revved up and  burning calories, so it needs food. Protein and vegetables is a great meal. Seared salmon and lemon garlic asparagus or a big salad with grilled chicken and low fat dressing are some easy meals you can get your hands on quickly.
6. Drink more water with your meal. Do you see a pattern here? Water, water, water. A good sweat takes a lot of water out of you, so you must replenish that.
7. Get a good night’s sleep. After a tough workout, you must rest your body so that your muscles can recover in order to do it all over again.

I implore you to do your best to ensure that everything tastes good; because in my experience, an “opinionated” senior has no problem telling you your cooking tastes terrible; so get it right.

For Flavorful Healthy Dishes:

• Add low-sodium, no-salt stock to a sauce or soup. Replace cream and butter with stock when making mashed potatoes for a flavorful, low-fat alternative.
• Fresh herbs are a no-fat addition, and readily available in grocery stores to brighten the flavor of salads, dressing and sauces.
• Purchase better cuts of meat for better flavor and less fat.
• Stock up on fresh meats and vegetables when they’re on sale, then divide and freeze them.
• Remove the skin from poultry.
• Use dried beans to replace meat.
• Use low-fat or skimmed milk instead of whole milk or cream.
• Use food of plant source such as vegetables, fruits, and grains.
• Use vegetable oil such as canola oil and olive oil.
• Avoid animal fats such as lard.
• Use low-fat cooking methods such as steaming, poaching, baking, and broiling.

Tips When Cooking for Seniors

1. Heart Disease: If one of your elderly family members has a heart disease such as congestive heart failure, a condition where the heart can’t pump enough blood to reach other organs, make dishes that are low in salt or sodium.Appetizers that include fresh fruits and vegetables with a yogurt-based  or light sour cream dip, seasoned with dill, basil, or other pre-mixed low sodium seasonings and no salt, gives your older relatives something to munch on prior to the meal. Side-dishes such as soups prepared with fresh herbs and plenty of vegetables, please the palate and fill the stomach. As alternatives to ham, consider preparing your own turkey, chicken, fish, or lean roast beef seasoned with low sodium herbs and seasonings. If cholesterol is the issue, avoid offering cream soups, cream sauces, and fried foods. Lean meats are great for this group of guests.
2. Dentures: When an elderly family member has difficulty chewing because she or he wears dentures, consider the texture of the foods you are serving. When serving appetizers, avoid nuts and consider serving olives, vegetable pates, melt-in-your mouth crackers and a healthy dip. Side dishes should include soup. For dessert you may want to consider applesauce, baked apples, puddings, and poached pears as softer alternatives.
3. Diabetes: When diabetes needs to be considered, cut out sugar from some of your family’s traditional favorites. For drinks, make sure to serve water, sparkling water and diet drinks as an alternative to alcohol, sodas and even fruit juices, which can contain more calories than a soda. For dessert consider baked APPLES or poached pears made with cinnamon sticks or vanilla bean, or an apple cobbler topped with oatmeal and cinnamon instead of a two-crust apple pie. Sugar-free gelatin dessert with fruit is another alternative.
4. Lactose Intolerance: If your elderly family member battles lactose intolerance, offer sorbet or a frozen soy dessert as an alternative to ice cream or frozen yogurt.
5. Overweight or obese: When you’ve got elderly family members who are significantly overweight, they may also have diabetes, heart disease or high blood-pressure. “In addition to low calorie alternatives, you need to offer foods that are lower in salt and sodium and have less sugar in them,” says Levine. Everybody loves appetizers, so try using pita wedges or low fat crackers and cheeses. If serving a dip, have salsa around as a low calorie alternative. Sometimes having cocktail slices of bread, smaller cookies, cups of soup, instead of bowls, will naturally help control portion sizes. As for veggies, make baked yams and potatoes available instead of mashed or fried potatoes that have added fat.
6. Medications: Often, medications and alcohol do not mix! So, be aware of the medications that your elderly guests might be taking and, if you can, check the warnings on their medication bottles.
7. Restricted mobility: When you’re ready to serve the meal, it’s also important to seat your elderly family members who need assistance between others who can help them with their food. If your meal is a buffet, it can be difficult for them to navigate the table, or to walk and balance a plate. Pair your elderly guests with others who can help.

Source: Cedars-Sinai Medical Center

Well, if your time in college is anything like mine was, you better place eating healthy higher on your list of things to do. By my sophomore year, my butt was so big it looked like I was carrying an extra backpack to class.

The stress from classes, fast food dollar menus, eating late, high calorie cafeteria choices, and being away from home can cause a significant weight gain in college. For a starving student, I know a good healthy meal may be hard to come by, but a part of being independent means learning how to feed yourself the right stuff. So here are a few survival tips to get your college student diet on the right track.

• Start thinking about your calories. It’s easy to forget about calories like salad dressings, mayonnaise, sodas, potato chips, candy, and alcohol when you are in the moment of consuming them; but these items can add 600-1000 calories on top of your daily caloric intake. Opt for some healthier alternatives like low fat vinaigrette dressings, mustards, diet sodas, baked tortilla chips, dark chocolate candy, and light beer.
• Ask questions. When eating in the cafeteria, it’s easy just to pick things up, but begin asking questions about what’s in the foods. Ask the cafeteria cooks how the food is prepared. “Was this cooked in butter or oil?; Is this deep fried?; What exactly is in the chicken surprise?” (Just a little tip for you, anything with surprise in the title, don’t eat it!)
• Make smart choices. You don’t have to be a straight A student to know that a grilled chicken sandwich with a side salad is healthier than fried chicken with mashed potatoes and gravy. Pick grilled over fried.  Choose broth based soups like chicken noodle or tomato over cream of broccoli or baked potato soup.  Start the day off with a smart breakfast. Leave the donuts and bacon alone and grab a bagel with some oatmeal and fresh fruit on top.
• Feed your brain. In college, you need all of the brain power you can get, so feed it well. When studying, eat snacks like fruit, nuts, protein/fiber bars, popcorn, trail mix, raw veggies, raisins, or pretzels. These foods are low in calories and fat. In addition, the constant jaw movement of munching on these foods will give you a burst of energy to make it through those late night study sessions.
• Eat on a budget. I know it is tough to eat on a college student budget, but where there is a clever will, there is a way. Purchase what is on sale at the grocery stores. There is nothing wrong with generic brands.  Use coupons or student discounts. Several stores and restaurants offer student discounts like 10% off your purchase. Also go online for coupons. Stock up on food at the cafeteria and at work. Items like fruit, cereal, and granola bars that can easily slip into your backpack or purse are the foods you should keep a look out for. If your job has a public snack table, simply raid it when no one is looking. Seek out people and places that will feed you. Your roommate’s family invites your over for dinner, go!  Going home for the weekend, bring plastic containers to fill up.  Volunteer opportunities usually offer a meal for a good deed.
•  By groceries in bulk. Go in on groceries with a group of friends. Shop at a wholesale store to buy bulk items where you often get more value for your bucks.
• When eating remember:

1.   Don’t clean your plate. Leave some back to eat later.
2.   Don’t supersize it.  Stop eating once you are full.
3.   Don’t drink your calories away. Consider drinking water with each meal.
4.   Workout regularly; at least 3-4 times a week.
5.   Don’t eat in front of the television.
6.   Eat slowly.