Healthy eating in college can certainly be a challenge. Students have limited resources as the meal plan options on campus aren't always great, as well as them not having access to a full kitchen. Students are busy and on a budget. We here at The College Chef want you to make the most of your college experience, and by staying healthy we believe you can achieve that.
Here are some helpful tips on how to get the proper nutrition you need as an on-the-go college student...
1. Take Advantage of the Dining Hall
While people assume that college dining halls only offer pizza, burgers, and burritos, there is actually a multitude of nutritious options for students to choose from. Instead of heading for the chicken nuggets and fries, students should opt for a balanced meal including vegetables, protein, and healthy fats. Consider getting brown rice with vegetables such as broccoli, potatoes, green beans, asparagus, brussels sprouts, or any other delicious vegetables the dining hall offers. Students can also make use of the salad bar, where they can build their own nutritious meal based off of what they like. When choosing meat, it's healthier to choose grilled over fried. It's also a good idea for students to take ingredients from the dining hall to go. Grabbing fresh fruit to add to your morning oatmeal or taking home veggies from the salad bar to snack on are great ways to take advantage of what the dining hall has to offer.
We know that many college students don't have a kitchen and only eat meals provided on campus. But a good way for students to incorporate nutrition into their diet is through snacks! When purchasing snacks, it can be tempting for students to indulge in chocolate bars and chips, as universities usually provide these in vending machines and shops, but students looking to improve their diet should look for snacks that will benefit their health. Popcorn is a great alternative to chips, as long as it isn't covered with excess butter. Nuts and seeds are great sources of fiber and protein, which can be eaten as is or in a trail mix or protein bar, just make sure there aren't added sugars. Keeping fruits, veggies, and dips such as nut butters, hummus, or salsa are great snacks for students to get their nutrition intake.
Your mom wasn't lying when she told you that you need to eat your greens. Now that you're a big boy on your own, it is up to you to provide yourself with the nutrients your body needs to function properly. Improper nutrition will negatively effect your school performance, mental health, focus, emotional stability, physical health, sleep, weight, skin, and much more. Intentionally incorporating fruits and vegetables into every meal is a great way to get the nutrition you need in your diet. Adding a banana to your cereal in the morning, getting a side salad instead of fries, adding vegetables like tomato, peppers, and onions into your pasta; these are all fantastic ways to get the nutrition you need. A good rule of thumb is to fill your plate half full of vegetables, and then add what else you want to the rest of the plate. This will help add more nutrients to your meal, as well as cut down on unnecessary calories. Students need nutrients to stay awake, alert, focused, happy, and healthy.
4. Portion-Control
We get it, as a college student you'll most likely be going to events that give out free pizza, doughnuts, cookies, and ice cream. We want you to enjoy your college experience, and that includes enjoying that free hot fudge sundae. However, it is important to enjoy these foods in moderation rather than overindulgence. Instead of overeating 4 slices of pizza, it is a better idea to have one or two, and make an effort to get a side salad when you get home to satisfy your hunger. A big problem that many college students face is stress eating. We know that college can be hard, the pressure of classwork, exams, jobs, clubs, and maintaining a social life is stressful. The stress students face often leads to overeating on foods that aren't the best for them. Trust us, we've been there. But it is important to not let your emotional state control what food you are putting into your body. After all, food is fuel, and in order to handle the pressures of college students need the most high quality fuel possible. Moderation is key to avoiding unwanted weight gain, stress, and health issues.
5. Exercise
On top of a healthy relationship with food, we encourage students to stay active! Exercise is paramount to your overall health. So take advantage of the gym on campus or at your apartment! Don't be too shy to go to those free yoga, barre, or cycle classes that your school has to offer. Take regular walks around campus! Exercise will not only keep you in shape, but it will keep you mentally healthy as well.
For more information on proper nutrition, feel free to check out these resources...
https://www.bonappetit.com/gallery/11-ways-to-be-healthy-at-college
https://www.davidson.edu/offices-and-services/student-health-and-well-being/nutrition-services/nutrition-tips#:~:text=Try%20lean%20red%20meat%2C%20spinach,follows%20consumption%20of%20refined%20sugar.
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