It’s that time of year – back to school season. If you’re heading off to college, you might be feeling overwhelmed with the concept of new friends, a new environment, new routines. Let us give you a little peace of mind with the food part of it! We have put together a few tips to help you thrive in college this semester.
Get into a routine – Even if it means having “breakfast” at 11:00 am, we recommend eating meals consistently throughout the day to help you stay satisfied and fueled for your classes. Begin each day with a breakfast that includes a protein, healthy fat, and high fiber carbohydrate. If you don’t have time to go to the dining hall in the morning, here are some ideas to keep in your dorm room.
-
- Hard boiled eggs
- Natural peanut butter
- Fruit (apples, oranges, bananas will likely be the easiest)
- Single serve oatmeal – try a higher protein option
- Nuts
- Greek yogurt
- Individual portions of cheese
Keep healthy snacks readily available – You’re less likely to want to graze throughout the day if you’re satisfied. Try and have a meal or snack every 4 hours to reduce cravings, maintain adequate blood sugar, and fuel your brain for homework. If you know you’ll be in classes for a long period of time, consider packing a protein and carbohydrate containing snack.
-
- Snack bars – KIND, RX bar, 88 Acres, GoMacro
- Natural peanut butter
- Fruit (apples, oranges, bananas will likely be the easiest)
- Mary’s Gone Crackers
- Individual portions of cheese
- Trail mix
Have a game plan in mind for the dining hall – Being aware of what is available to you will allow you to make the best choices while eating at the dining hall. Many campuses are also providing alternative dining options including those specific for: allergies and intolerances, meat free options, organic options, and sustainable options.
-
- Aim to get a protein, fiber filled carbohydrates, and healthy fats at each meal
- Target half of your plate being veggies
- Look for options that are grilled, baked, broiled, steamed or roasted most often.
- Aim to eat the colors of the rainbow – adding in fresh produce can add some volume, fiber, and micronutrients to your plate
- Choose water or seltzer over sugar sweetened beverages most often
Finally, take advantage of your campus dietitian – they are there to help! You can find them through dining services or through your campus health services. Campus dietitians are trained to help you navigate the dining hall with your dietary needs in mind such as food allergies, celiac disease, diabetes, weight management, and vegan/vegetarian nutrition
Leave a Reply