Going to college may mean more freedom than you've ever had before. But it can be scary, too, because it may be the first time you've been away from your parents and had complete control over your own food choices. Many students put on what's been called the freshman 15 when they go to college. By making good food choices, though, you can stay healthy during your first year on campus and avoid the pitfall of putting on weight.
Priorities
Allow yourself only the necessary calories. To feel full without eating too much, choose low-energy-dense foods, such as fruits and vegetables, the Mayo Clinic advises. Instead of worrying about getting precise amounts of each essential nutrient, focus on a balanced diet with a variety of options from each food group.
Cafeteria Meals
Plan ahead to avoid overeating at all-you-can-eat cafeterias. Most college cafeterias have salad bars with fresh vegetables and fruits, and nutrition plans for students should take advantage of this. If you go through the hot line, avoid the typical high-fat offerings, such as pizza, fried chicken or potatoes, hamburgers and pasta with creamy sauces. Choose grilled lean protein, such as chicken or fish, and steamed vegetables. Give yourself small portions, even though you may be allowed to eat without limits.
Dorm Strategies
Keep some food in your dorm room so that you always have access to healthy options and are not tempted to go to a nearby convenience store or vending machine for late-night unhealthy snacks, such as cookies or potato chips. Whole-grain breakfast cereals or pretzels, dried fruit and nuts are foods you can keep handy. And if you have a refrigerator, stock baby carrots, fresh fruit and yogurt. Microwave popcorn and frozen vegetables or diet entrees can satisfy your hunger and provide nutrients without too many calories.
Planning
Most college students are busy, and your nutrition plan should be flexible so that you have alternatives when your schedule is interrupted. Even if you have a meal plan for campus cafeterias and food courts, you will probably need to supply some of your own food for a quick snack or meal when you can't get to them or they're closed. Keep money on hand for the times when you have to buy food at a store or go to a restaurant, and when you're forced to rely on fast food, choose a salad over a burger and fries.
