Scenario: It’s 1 a.m., you’re finishing up that comparative lit paper, and all the sudden you get the munchies. You can’t exactly run to Whole Foods, and the bananas you stole from the dining hall are getting a little black around the edges. What do you do?

It felt so good; now I’m full of regrets. Photo on Flickr, licensed under the Creative Commons.

For most of us, the answer is easy: run to BK. But studies have shown that college students– who often assume their age makes them at the peak of their health, regardless of their behaviors– are far unhealthier than they think. The majority are not meeting nutritional needs for iron, calcium or folate, and many others are overweight or obese. Even at a healthy weight, students may have high cholesterol or metabolic syndrome. Late at night, it’s easy to forget all of this and order the Quad Stacker. But your body will pay for it.

The good news? There are ways to eat healthier, even late at night, without spending a fortune and a ton of time on preparation. And it’s easier than you think! Amy Cartwright, a registered dietician with a private practice in Pennsylvania, shared some tips for eating healthy, whether you chose to make the trek to BK or snack in your room.

If you resist the glow of BK

• Fresh fruits and vegetables are good choices because they are low in calories. Make yourself more likely to eat them by washing and preparing them beforehand so there’s no preparation, and by buying things like low-fat ranch dip and hummus to eat with veggies, and cinnamon and sugar or low-fat caramel dip to eat with fruit.
• Pay attention to serving sizes. “Portion sizes are probably the most important thing when it comes to snacking,” said Cartwright. Buy pre-portioned snacks (think those 100 calorie bags) or portion out the food yourself into plastic bags.
• Check the label. Choose foods high in fiber (3 grams or more per serving) to keep you feeling full, such as fruit and whole-grain granola bars or cereal. Also look for foods low in fat, especially avoiding saturated fat, which can increase your cholesterol.
• Don’t eat and study at the same time. According to Cartwright, “Try to avoid snacking when studying because you’re going to keep going and not really enjoy the snack, and you will eat more than you would really like.” Instead, take special breaks just to eat.
• Avoid caffeine. Instead of soda, drink water or diet drinks that are caffeine free. And if you struggle with staying awake, try eating smaller, more frequent meals to keep your energy level up.
• Beware of the vending machine. “Be prepared,” advises Cartwright. “Have foods available so you are more likely to choose these foods instead of something from the vending machine.”
• Feeling a little overwhelmed by all the tips? “Start small,” says Cartwright. “You don’t want to make too many changes in your lifestyle at once.”

And when you do end up at the Burger King Lounge:

Because sometimes it’s just inevitable. But there are ways to make a BK run without spontaneously developing heart disease.

• Watch how much you’re eating. Choose the single hamburger instead of the double, and don’t supersize those fries.
• Go with grilled chicken instead of fried. The TENDERGRILL® chicken sandwich has 380 less calories than the TENDERCRISP® version.
• Pick healthier sides. Fries might sound good, but they can really pack on the calories. But you’re in luck: with the recent push for healthier options, BK, along with most fast food restaurants, has started providing healthier side options. If you can resist, you are far better off with apple slices, a baked potato, or soup.
• Know your salads. They seem like the healthier choice, but adding croutons and two ounces of honey mustard dressing at BK pulls up your calorie count by 330 (not including the actual salad).
• Be careful with that drink. One BK king-sized chocolate milk shake is a whopping 1,260 calories—over half your suggested calories for one day! Also, avoiding sodas is a good way to cut calories and caffeine.