Grabbing a burger on the go or hitting the vending machine when hunger strikes may save time, but it won’t give your brain the fuel it needs to stay in top form. And it definitely won’t keep you fit.

The extra weight that so many students inevitably gain is caused by a combination of factors: endless food options on campus, hectic schedules and a lack of information on how to make healthy choices. But with a little knowledge and a bit of planning, you can make simple choices that will impact your overall health and energy level.

Consider Before You Consume
Fast food is rarely nutritious. If you have to eat on the run, think before you order: Little changes can add up to a big difference in how you feel and how your body performs. Try these variations to make the junk food a little less junky.

Say No To Mayo.
Ketchup, mustard and soy sauce are lower fat options that still add flavor.

Blow Off the Bleu Cheese.
Go for low fat or vinaigrette salad dressings instead of creamy ranch or cheese ones.

Forget Fried.
Ask for a baked potato instead of fries.

Think Small & Simple.
Order your burger plain instead of with all the fixings. If you must get fries, get the smallest size.

Better Chicken Pickin’.
Choose chicken over beef and eat it skinless, without breading, and grilled instead of fried.

Make Subs Super.
Try substituting salsa, marinara sauce or avocado dips for cheesy sauces.

Great Grains.
Look for whole grain breads and rolls, and corn chips instead of potato.