You should be eating plenty of whole grains, veggies, fruits, and low or no fat dairy. Make sure you get lean portions of meat: chicken, turkey, and fish. Have good breakfasts that have fiber (whole grain toast, english muffin, or high fiber cereal). Yogurt is always good, but try to get ones with little sugar. Yoplait light and Dannon Light n Fit are my favorites. Reduced fat string cheese and skim milk are good. Try to get beans in your diet...canned black or pinto beans are super easy to make. For snacks, definitely fresh fruit and veggies. Dry cereal is good for a snack too. An ounce of nuts for protein is good, but don't have too much, because of all the fat. Here's some tips I found online; hope they help you:
Overcoming Common Dining Hall Mistakes
Even when they know what their bodies need, the most attentive diners can still make mistakes while filling their plates. For the best results at mealtime, follow a few simple guidelines:
Take the right approach to food. Don't feel guilty if you have a burger or a piece of cake. Instead of thinking of foods as "bad" or "good," most experts say moderation is the key. No food is off-limits — just pay attention to the size of the portions you take and how often you eat that food. Try not to get caught up in counting every calorie. It's more important to concentrate on getting the nutrients you need by eating a wide variety of food and including plenty of fruits, vegetables, grains, and lean proteins.
Check your fluids. Sometimes it's easy to confuse hunger and thirst. You may think you're hungry when your body actually needs more liquid. Be sure you stay hydrated throughout the day — and several cups of coffee or servings of soda don't count. The caffeine in sodas and coffee is a diuretic (which means it makes you urinate more) and sodas, juice drinks, and sports drinks are loaded with sugar, which can add up to extra pounds. Instead, drink plenty of water.
Go for variety. Frozen yogurt tastes great, but it shouldn't be a staple of your diet. Try not to eat the same one or two foods all the time or always take three of your food groups from the dessert counter. It's healthier to focus on getting a variety of fruits, vegetables, proteins, carbohydrates, and fats. A salad of raw vegetables, dark leafy greens, and beans, topped with some nuts and fruit, delivers the different nutrients your body needs. Or add some chicken and a little cheese to a green salad and you have a whole meal. (Plus, this is a great way to help you get the recommended five servings of fruits and vegetables a day.)
Watch your portions. Our bodies can't always tell us when enough is enough: One study found that people given larger portions tend to eat more food, no matter how hungry they are. So pay attention to what you're eating and stop when you start to feel full.
The appropriate amount of food a person should eat depends on age, gender, and activity level. A portion is the amount of food a person chooses to eat, and as a general rule it should not be larger than a fist.
Don't linger. Dining halls are like endless buffets. You can sit for hours, and the longer you sit the more you can eat. Try to avoid hanging out in the dining hall for too long so you don't eat more than your body needs.
Stock up on healthy snacks. Most dining halls will let you take fruit or other healthy snacks with you when you leave. Slip an apple or an orange into your bag to help you resist the late-night lure of the vending machine later on.