The Seattle Times conducted an informal survey of University of Washington students who live off-campus and cook for themselves. The survey results showed that few actually do any cooking. Most rely on pre-made foods instead. They eat late, and nutrition is not their top priority. Whether eating at the campus dining hall, microwaving in the dorm or cooking in their apartments, there are plenty of nutritious food options for college kids that are simple, easy and good for their health.
Types
The United States Department of Agriculture (USDA) recommends consuming a variety of foods from the five food groups during the day: grains, vegetables, fruits, dairy and protein. However, college kids have a fast-paced schedule, and many students work part-time jobs or participate in school athletics in addition to their academic studies. They need foods that are quick and simple to make, filling and as portable as possible.
A container of yogurt with some chopped fresh fruit and a side of toast is a nutritious and simple breakfast for those on-the-go. A wrap or pita sandwich with turkey, cheese, lettuce and tomato makes a good portable lunch. Even a novice cook can make a pocket dinner, consisting of boneless, skinless chicken, sliced potato, bell pepper, onions and salsa wrapped in a square of tinfoil and baked in the oven or a toaster oven.
Significance
The food you consume provides you with fuel for your body, particularly your brain. College students rushing from class to class may be tempted to skip a meal, but depriving their bodies of the energy they need may make it difficult for them to concentrate. Although taking the time for a full, well-balanced meal is the best choice, a good alternative is to carry some fresh fruit, an energy bar or granola for times when a full meal is not an option.
Considerations
Most college students are not only on a budget and pressed for time, but they are short on equipment. Those living in dormitories may have access to a small refrigerator and microwave and little more. Even students living off-campus who have access to a full oven and stove generally have little in the way of small kitchen appliances and accessories. Meals must be simple and adaptable.
Tips
A whole, precooked chicken costs just a few dollars, yet students can use it to make sandwiches and wraps or as a topping for a salad. You can find precooked rice with vegetables in the freezer aisle. Add some chopped chicken and low-sodium soy sauce to satisfy a craving for the less-healthy Chinese takeout. Both canned and frozen vegetables are available in single-serving sizes, and are microwave friendly. Instead of a takeout pizza high in fat, make your own using flat bread, bagels or English muffins. Be sure to top them with plenty of low-fat cheese and vegetables.
Warnings
Waking up to that leftover pizza you had at midnight may be tempting, but it is not safe to eat, according to the USDA Food Safety and Inspection Service. Also be cautious eating leftover takeout and delivered foods like chicken and hamburgers. Keep hot foods hot and cold foods cold. Bacteria can grow on foods between 40 and 140 degrees Fahrenheit, doubling in number every 20 minutes.
References
- "The Seattle Times"; College Kids' Eating Habits Won't Win Top Grades; Rachel Wood; May, 2006
- U.S. Department of Agriculture: Inside the Food Pyramid
- Children's Hospital of Boston's Center for Young Women's Health: College Eating and Fitness 101
- University of Oregon: 10 Healthy Eating Tips for the Busy College Student
- USDA Food Safety and Inspection Service: Food Safety Tips for College Students
