Healthy Eating

Here you will find tons of information about healthy eating and incorporating the principles of healthy nutrition into your daily life. Built around Dr. Cederquist’s nutritional foundation for healthy weight loss, these articles place a wealth of information right at your fingertips.

10 Ways to Eat Healthy at College

For many, college is the first experience away from home. Students step out into the world and make their own choices, health included. Though becoming fixated on a strict diet is discouraged, we have created 10 simple tips to enjoy while making healthy choices!

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For some, college is the first experience away from home. Students stepping out on their own devises them to make personal choices, health included. Though becoming fixated or obsessed with a strict diet is discouraged, there are tip to enjoy the college years while initiating and implementing lifelong healthy choices!

How to Eat Healthy in College

In the Dorm

1. Choose Convenience Foods
Now you may be wondering, "Aren't convenience foods innutritious?" Though most prepackaged foods are certainly loaded with sugar and salt, some are actually nutritious. For instance, frozen bags of fruits and veggies can be kept in the freezer while whole bananas and apples can be thrown right into your backpack. Additionally, keep proportioned containers of tuna, hummus, yogurt, and peanut butter on hand.

2. Keep It Simple
Keep it simple in the dorm. Since space and appliances are generally limited, preparing extravagant meals may be impossible. Even preparing bulk tuna or chicken salad, bulk leafy salads, and a pot of chili provides nutrients without complex practices. Low-sodium canned soups are a simple food to quickly pop into the microwave as well. Additionally, bulk up canned or boxed goods with veggies. For example, a whole grain macaroni n' cheese loaded with broccoli!

3. Prepare Meals and Snacks
Whether taking a studying break or during downtime between classes, practice meal preparation. Doing so reduces the opportunity of resorting to chips from the student union or common area. For example, keep the identified items (tip two in "Keep It Simple") on hand and available in proportioned containers in the fridge. Additionally, preparing pre-sliced peppers, cucumbers, and apples make excellent snacks.

In the Dining Hall

4. Go for Veggies First
Instead of filling up the meal plate with pizza and pastas during the first buffet run, go for vibrant veggies. Bulking the plate up with veggies increases nutrient and fiber content without piling on calories. After loading up on veggies or creating a leafy salad, choose a lean protein source or resorting to only one slice of pizza.

5. Don't Drink Your Calories
Skip out on the sugary soft drinks and choose water, tea, or coffee. Making the switch may be hard for individuals who have grown up on these sort of beverages so slowly limits their intake while implementing non-caloric drinks. Your wallet will also thank you, as water and plain coffee are much cheaper than fancy cappuccinos!

6. Leave After Eating
Instead of consistently going back to the buffet following the first meal, head out for some studying, recreational sports, or a walk around campus. Exiting after a nutritious meal reduces the opportunity of overeating and running directly to the dessert line. This practice can save hundreds of calories each day!

7. Grab Fruits
Most college dining halls display a fruit basket or bowl. On your way out, grab a few pieces of fresh fruit that can be consumed as a nutritious snack or for breakfast on a busy morning!

On-the-Go

8. Pack A Snack
Remember those pieces of fruit you grabbed at the dining hall? They come in handy when busy days arise! When it comes to healthy snacks for college students, try to compliment a healthy carb with a protein source - such as a cheese stick and crackers, apple slices and peanut butter, or carrot sticks and hummus. Keeping a snack on hand reduces those "hangry" feelings and helps to keep blood sugars and energy at bay. Sustaining energy can be vital in staying concentrated throughout classes and during studying.

9. Travel with A Water Jug
Water is often a forgotten piece of the health equation. However, staying hydrated is essential for nearly all body processes. Keep hydrated by traveling with your favorite water jug, as having it on hand is a constant reminder to drink more water!

10. Bike and Walk When Possible
In addition to a healthy diet, it is important to also stay active. It is understandable that staying sedentary may be inevitable during classes and homework, but stay as active as possible. For instance, walk or bike to campus and avoid shuttles if possible. Be sure to take study breaks to stretch out the legs and refresh the mind!

Written By Sydney Lappe, MS, RDN. Published on January 14, 2018. Updated on October 02, 2019.

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