College Meal Plans: Smart Dieting Strategies For Students

Eating healthily while at college can be challenging, especially if you're on a tight budget. Many students gain weight during their first year, often due to easy access to cheap, unhealthy food. However, with some planning and knowledge of nutrition, it is possible to maintain a balanced diet. Here are some tips for dieting while in college with a meal plan:

- Know your meal plan options and the healthy foods available to you.

- Plan your dining routine and aim for a balanced diet with fruits, vegetables, grains, protein, and dairy.

- Organize your daily schedule, including meals and snacks, to avoid making poor food choices when hungry.

- Learn tricks for each dining station, such as choosing grilled chicken and vinaigrette dressing at the salad bar.

- Eat a healthy breakfast to boost your energy and metabolism and avoid junk food cravings later in the day.

- Keep healthy snacks like fruits, vegetables, and nuts on hand to curb hunger and stabilize blood sugar.

- Stay hydrated by drinking enough water and limiting sugary drinks like soda and juice.

- Watch out for added sugars in processed foods and drinks, which can lead to weight gain and health issues.

- Batch cook meals in advance if you have access to a kitchen, or buy pre-cooked and pre-cut items to save time.

- Establish a routine with two or three solid meals per day, and avoid snacking in the dining hall.

- Make your meals balanced by including carbohydrates, lean protein, and heart-healthy fats.

- Increase your consumption of whole grains, which are high in dietary fiber and offer various health benefits.

- Practice portion control by using smaller plates and chewing slowly to feel more satisfied with less food.

- Re-think your drink choices by opting for water or skim milk instead of sugary or high-fat options.

- Get enough sleep, as sleep deprivation can lead to unhealthy snack choices and decreased energy for exercise.

- Limit your caffeine intake to avoid insomnia and other health issues.

- Practice moderation by allowing yourself the occasional treat, such as a slice of pizza, to avoid binge eating.

- Minimize multitasking while eating to stay mindful of your food choices and portions.

- Listen to your body and pay attention to how different foods make you feel, adjusting your diet accordingly.

Choosing healthy snacks

Plan and be consistent

Creating a snack plan and sticking to it is a great way to develop good snacking habits. Include a variety of foods from the following categories: vegetables, fruits, grains, dairy, nuts, and even sweets (in moderation). Planning your grocery shopping and making a list will also help you make healthier choices and avoid unnecessary purchases.

Choose nutritious options

Opt for nutrient-dense snacks that will provide you with sustained energy and keep you feeling full until your next meal. Some examples include:

• Rice cakes with peanut butter and banana slices
• Greek yogurt with berries and granola
• Cheese sticks with apple slices
• Beet chips
• Roasted seaweed
• Seasoned edamame
• Dried fruit
• Whole-grain crackers
• Light popcorn
• Cottage cheese with fresh fruit
• Trail mix
• Nut and fruit bars
• Dark chocolate

Make your own

Preparing your own snacks at home is often healthier and more cost-effective than buying pre-packaged options. Wash and cut your own produce, and make your own trail mix with a variety of nuts, seeds, and dried fruit.

Stay hydrated

Drinking enough water is crucial for maintaining bodily functions and staying focused. Avoid sugary drinks and opt for water, herbal tea, or sparkling water instead.

Read labels

Checking nutrition labels can help you make informed choices about the snacks you purchase. Look out for added sugars, which can be found in unexpected places like flavoured yogurts and granola bars.

Breakfast options

Breakfast is considered the most important meal of the day, and for good reason! Eating a nutritious breakfast can help boost your energy, rev up your metabolism, manage hunger, and stabilize blood sugar levels. Here are some breakfast options to include in your college meal plan:

• Greek yogurt with granola or berries/almonds
• Eggs with turkey sausage
• English muffin with peanut butter
• Egg burritos
• Peanut butter oatmeal
• Microwave egg sandwich
• Chocolate cinnamon toast
• Waffle Monte Cristos
• Parantha with seasonal sabji/poha/chila/upma/veg sandwich with milk and boiled eggs

In addition to these options, you can also prepare breakfast burritos in advance and freeze them. When you're ready to eat, simply zap one in the microwave, and you're good to go!

Eating at the right times

Plan Your Meals

Firstly, it's a good idea to establish a consistent daily routine for your meals and snacks. This means eating at roughly the same times each day. This routine will help you avoid making poor food choices due to hunger and will also benefit your mental and physical health.

Breakfast

Breakfast really is the most important meal of the day. Eating a nutritious breakfast will give you energy and help you stay focused throughout the morning. Aim to eat within an hour of waking up, ideally between 6:00 and 9:45 am. Opt for a high-protein breakfast, such as eggs, lean pork sausage, Greek yoghurt or nut butter.

Lunch

Try to eat lunch earlier rather than later. Aim for 1 pm. Waiting until mid-afternoon to eat could lead to overeating or making less healthy choices. If you can, choose grilled foods over fried, add a side salad, and fill half your plate with vegetables.

Dinner

Eat dinner earlier rather than later. Aim for 6 pm. Eating a late supper could lead to weight gain. An early dinner will also help you sleep better. Opt for a meal that is high in fibre and low in saturated fat.

Snacks

It's beneficial to eat a snack mid-morning and mid-afternoon to keep your energy levels up and to stop you from getting too hungry. Aim for a light, healthy snack, such as an apple with peanut butter or string cheese with a handful of whole-grain crackers.

Making balanced meals

Know Your Options

Firstly, it is important to familiarize yourself with the dining options available to you. Most colleges offer meal plans that provide access to dining services on campus through prepaid accounts. By understanding what healthy foods are available and where to find them, you can make informed choices. Many colleges list their dining locations, hours of operation, and menus online, making it easier to plan your meals in advance.

Plan Your Meals

Planning your meals is a great way to ensure you are eating a balanced diet. Aim to build your meals around the basic food groups: fruits, vegetables, grains, protein, and dairy. Include a variety of foods from each food group to get a range of nutrients. Drinking enough water and including fiber-rich foods in your meals will also help keep your digestive system healthy.

Keep Healthy Snacks on Hand

Snacking can be a great way to boost your energy and nourish your body between meals. Opt for healthy snacks like Greek yogurt, fruits, nuts, and low-sugar protein bars. Having these snacks readily available will help you make better choices and avoid reaching for less nutritious options when hunger strikes.

Make the Most of Dining Halls

If you have access to a dining hall, you can create balanced meals by making smart choices. Choose grilled meats over fried options, add a side salad to your meal, and watch your portion sizes. Fill half of your plate with vegetables and the other half with high-fiber carbohydrates and lean protein. Avoid dishes with creamy sauces and opt for water or seltzer instead of sugary drinks.

Batch Cook and Prep Meals in Advance

If you have access to a kitchen, consider batch cooking your meals for the week. Cook food in bulk at the beginning of the week and portion it into containers for quick and easy meals throughout the week. You can also save time by purchasing pre-cooked and pre-cut ingredients, such as rotisserie chicken, microwavable rice packets, and washed and cut salad mixes.

Embrace Your Freezer

Your freezer can be your best friend when it comes to meal prep. Freeze cooked meats, such as chicken and ground beef, in single servings so you can easily defrost and use them in various meals. Frozen vegetables are also a great option, as they are typically inexpensive and can be added to many different dishes.

Eat What You Have

Learn to be creative with the ingredients you have on hand. For example, if you buy an avocado, find multiple ways to use it—add it to a quesadilla, nachos, or a sandwich, or top your toast or salad with it. Get used to eating what you have and try to always include fresh fruits or vegetables in your meals.

Portion control

• Use smaller dinnerware: Research suggests that using large plates can make food appear smaller, often leading to overeating. Opting for smaller plates can help manage portions and prevent overloading your plate.
• Use your plate as a portion guide: Divide your plate into sections for different food groups to ensure a well-balanced meal. A rough guide is to fill half your plate with vegetables, a quarter with protein, and the remaining quarter with carbohydrates.
• Use your hands as serving guides: Another simple way to gauge portion sizes is by using your hands. For example, a portion of high-protein foods is a palm-sized serving for women and two palm-sized portions for men, while a portion of vegetables or fruit is one cupped-hand portion.
• Ask for a half portion when eating out: Restaurant portions tend to be larger than regular portions. Prevent overeating by asking for a half portion, ordering a starter or kid's meal, or sharing a meal.
• Start all meals with a glass of water: Drinking a glass of water up to 30 minutes before a meal can make you feel less hungry and help prevent overeating.
• Eat slowly and without distractions: Eating quickly can make you less aware of feeling full, increasing the likelihood of overeating. Slowing down and focusing on your meal without distractions can help regulate portion control.
• Be aware of suitable serving sizes: Reading food labels can increase awareness of proper portions. For example, a serving of cooked pasta or rice is typically 1/2 cup, while a serving of vegetables is 1-2 cups.
• Use a food diary: Keeping a food diary or using a tracking app can help you be aware of how much and what type of food you're consuming, which can aid in managing portions.
• Avoid eating straight from the container: Eating from larger containers can encourage increased intake. Instead, re-portion snacks into individual servings or serve family meals onto plates to prevent overfilling and returning for seconds.

Frequently asked questions