College is a busy time filled with classes, studying, exams and student organization activities, so taking time to make healthy eating choices can be difficult. Ready-to-go foods are a convenient option, but these foods are often unhealthy and loaded with refined sugars and fats. Living in the dorm can limit your food choices because you don't have the freedom to cook your meals yourself. Therefore, you need to make the most of the foods available in the residence hall to create a healthy diet.
Cafeteria Meals
Trying to pick out a healthy meal in the residence hall cafeteria can be a challenge because you have no control over what is on the menu. When choosing your meal, try to include a balance of protein, carbohydrates and healthy fats. Proteins include beef, chicken, low-fat dairy, fish or beans. Carbs consist of breads, pasta, whole grains such as oatmeal, vegetables and fruits. Healthy fats include nuts, seeds and nut butters. When in doubt about what foods to include on your plate, fill up with vegetables and a protein such as chicken. Vegetables are high in fiber and require longer digesting time so you feel full for an extended period of time. Try to stay away from fried foods and foods high in saturated fats, such as pizza. While the dessert station might look tempting, try to limit foods high in refined sugars such as baked goods and ice cream.
Healthy Snacks
The cafeteria hours often do not coincide with your class schedule, so keep a variety of healthy snacks in your dorm room. Make sure to keep a small refrigerator in your dorm room so you can have healthy foods readily available. This will help prevent you from reaching for unhealthy snacks such as potato chips or cookies. Purchase fruits and vegetables that require little to no preparation, such as apples, bananas, baby carrots, raw broccoli or celery sticks. Shop for small loaves of whole grain breads, bagels, English muffins, whole wheat crackers or fiber-rich cereals so you have a healthy snack alternative for late night study sessions.
Breakfast
Eating breakfast helps fuel your body, improve mental focus and jump-start your metabolism for the day. Breakfast helps keep you feeling full throughout the day so you are less likely to overeat at lunch and dinner. Skipping breakfast can increase your body's insulin response and increase fat storage, contributing to weight gain. Have a serving of protein and carbs at breakfast. For example, have a whole grain bagel topped with 2 tbsp. of peanut butter or 2 eggs, with a small bowl of bran cereal.
Considerations
Watch your portion sizes. Instead of eating three large meals, cut your portions in half and consume five to six smaller meals. Eat a small meal every three hours. Try not to go longer than five hours without eating. Take a small bag of nuts or trail mix with you to snack on in between classes. Have a serving of protein at each meal, which helps you feel fuller longer. Switch from sugary beverages to water to avoid empty calories. Drink at least eight cups of water per day to stay hydrated. Keep a bottle of water in your bag to sip throughout the day.
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