Madeleine Hull
Eating healthily in college can be challenging, but it's not impossible. With a few simple tips, you can develop sustainable, healthy habits that will benefit you throughout your college years and beyond. Firstly, it's important to prioritise your health and make smart food choices. Eating a healthy breakfast is a great way to start your day and boost your energy levels. Opt for high-fibre carbohydrates, lean proteins, and healthy fats. Throughout the day, choose grilled meats over fried, add side salads to meals, and be mindful of your portions. Limit your caffeine intake and opt for water instead. Include whole grains, fruits, vegetables, nuts, and lean meats in your diet. With these tips, you can enjoy a healthier lifestyle during your college years.
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What You'll Learn
Eat a healthy breakfast
Eating a healthy breakfast is a great way to start your day and set the tone for the rest of your meals. It can be tempting to skip breakfast, especially if you have early morning classes or a packed schedule. However, eating a nutritious breakfast has been linked to improved academic performance and can help you make healthier choices throughout the day.
So, what constitutes a healthy breakfast? Aim for a meal that includes both a high-fibre carbohydrate and a source of lean protein or healthy fats. For example, you could have some fruit with yoghurt and nuts, or whole wheat toast with peanut butter. If you're in a rush, a piece of fruit and a handful of nuts or seeds can be a quick and nutritious on-the-go option. Oatmeal is another excellent breakfast choice, as it is filling and can be easily customised with various toppings such as berries, cinnamon, or protein powder.
If you're not a morning person or prefer sleeping in, there are still ways to ensure you eat a healthy breakfast. Keep non-perishable breakfast foods in your dorm room, such as single-serve oatmeal packets, nuts, dried fruit, and protein bars. That way, you can quickly grab something before heading out the door. If you have access to a kitchen, you can also prepare breakfast the night before, such as overnight oats or a frittata that can be reheated in the morning.
In addition to focusing on nutritious foods, it's important to be mindful of your caffeine intake. While a cup of coffee or tea can be a great way to boost your energy in the morning, too much caffeine can disrupt your sleep and negatively impact your health. Limit yourself to one or two cups of coffee per day, and be aware that caffeine is also present in other foods and drinks, such as soda and chocolate.
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Choose whole grains
Eating healthily in college can be challenging, but it's not impossible. Choosing whole grains is a smart move for anyone, and there are several reasons why you should include them in your diet. Firstly, whole grains are an important source of nutrients, including complex carbohydrates, dietary fibre, several B vitamins, and minerals such as iron, magnesium, and selenium.
Whole grains contain the entire grain kernel, which includes the bran, germ, and endosperm. This is in contrast to refined grains, which have been milled to remove the bran and germ, resulting in a finer texture and improved shelf life. However, this process also removes dietary fibre, iron, and B vitamins. Examples of whole grains include whole-wheat flour, bulgur (cracked wheat), oatmeal, and brown rice, while refined grains include white flour, corn grits, white bread, and white rice.
The dietary fibre in whole grains promotes healthy digestion, sustains energy levels, reduces cholesterol, stabilizes blood glucose, and can help with weight management. Adequate intake of whole grains is linked to lower body weight and decreased obesity. Additionally, the natural plant compounds (phytocompounds) found in whole grains may provide health protection, and eating whole grains may reduce the risk of developing heart disease, diabetes, and certain cancers.
When choosing whole grains, it's important to limit added sugars, sodium, and saturated fat by checking the nutrition label and ingredient list. For example, brown rice or other whole grains cooked with a flavour packet can be very high in sodium. Instead, opt for unseasoned whole grains and add your own herbs and spices. Similarly, some whole-grain cereals can be high in added sugars, so choose a cereal with little or no added sugar and sweeten it yourself with fresh or dried fruit, nuts, or a small amount of honey.
To identify if a food is a whole grain, check the ingredients list. Ingredients are listed in descending order by weight, so if the first ingredient contains the word "whole", it means the primary ingredient is a whole grain. Foods labelled as multi-grain, wheat, or "made with whole grains" are not necessarily high in fibre.
Incorporating whole grains into your diet while in college can be easy and inexpensive. Batch cooking grains like brown rice and freezing them in individual serving-size packets can be a quick and convenient way to add whole grains to your meals. You can also look for healthy, accessible options in your college dining hall and learn to navigate the offerings to make informed choices.
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Limit caffeine
Caffeine is a chemical stimulant that can be found in coffee beans, tea leaves, cacao beans, guarana berries and yerba mate leaves. It can also be added to drinks, food, tablets and supplements. Caffeine can be part of a healthy diet for most people, but too much caffeine may pose a danger to your health. The FDA has cited 400 milligrams a day as an amount that is not generally associated with negative effects. However, there is variation in how sensitive people are to caffeine and how fast they can eliminate it from their body.
If you are pregnant, trying to become pregnant, or breastfeeding, it is recommended to talk to your healthcare provider about limiting caffeine consumption. The American College of Obstetrics and Gynecology recommends that those who are pregnant limit caffeine intake to less than 200 milligrams per day. This is because caffeine can speed up the baby's heart rate and cause the baby to become dependent on it, leading to potential withdrawal symptoms after birth.
To limit your caffeine intake, it is important to be aware of the products that may contain caffeine. In addition to coffee and tea, caffeine can be found in energy drinks, protein bars, ice cream, chewing gum, dietary supplements, and over-the-counter medications. Even decaffeinated coffee and tea may still contain some caffeine. If you are sensitive to caffeine or trying to limit your intake, it is important to consider all sources of caffeine in your diet.
Instead of reaching for a caffeinated drink, try drinking water. You may be surprised at how much better you feel when you reduce your caffeine intake. Additionally, late nights and early mornings can lead to caffeine over-consumption, so it is important to prioritize getting enough sleep.
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Exercise and sleep well
Exercise and sleep are two key components of a healthy lifestyle, and they are deeply intertwined with one another and with diet. Research has shown that improving all three can have a positive impact on both physical and mental health.
Exercise
Regular exercise can improve sleep quality, and even reduce the risk of sleep problems like insomnia, obstructive sleep apnea, and restless leg syndrome. Both aerobic exercise, like cardio and running, and resistance exercise, like weightlifting, can improve sleep. However, the timing of your workouts is important. Aim to exercise in the morning or afternoon, and avoid working out too close to bedtime, giving your body a few hours to wind down before you try to sleep.
Any movement during the daytime is beneficial, but regular, moderate exercise a few days a week is ideal. As a college student, you may have access to sports facilities and classes, like soccer, track and field, or cross country. These can be a great way to get exercise while also meeting people and taking a break from your studies.
Sleep
Sleep allows your body time to recover between workouts and gives you the energy to exercise. Not getting enough sleep can lead to reduced physical activity and muscle strength during the day. Sleep deprivation can also increase the risk of sports injuries.
To improve your sleep, focus on your sleep hygiene, which involves habits that promote quality sleep. This includes things like:
- Reducing screen time, especially in the evening
- Avoiding caffeine, especially later in the day
- Maintaining a clean, uncluttered, and dark bedroom
- Keeping a regular bedtime
- Not exercising too close to bedtime
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Avoid junk food
Eating healthy in college can be challenging, especially with the temptation of junk food all around. However, there are several strategies you can use to avoid junk food and develop healthier eating habits:
Understand Your "Why"
Firstly, it is important to understand why you want to avoid junk food. Are you aiming to improve your health, increase your energy levels, or develop a better relationship with food? Reminding yourself of your "why" can help you stay motivated when faced with cravings or temptation.
Stock Up on Healthy Alternatives
Instead of relying on fast food or vending machines, keep your dorm room or apartment stocked with healthy snacks. Fruits, vegetables, nuts, rice cakes, and dried fruit are all great options that provide quick energy and nourishment. If you have access to a mini-fridge, you can also store perishable items like yogurt, hummus, or string cheese.
Practice Moderation, Not Restriction
Rather than completely depriving yourself of your favorite treats, practice moderation. If you're craving something indulgent, allow yourself to have a small portion and then move on. For example, if you're craving a chocolate bar, have a few squares and then put it away. This way, you're not restricting yourself entirely, which can often lead to binging later on.
Plan Your Meals
Taking the time to plan your meals can make a big difference in avoiding junk food. Prepare larger batches of healthy meals so that you always have something nutritious to fall back on. One-pan meals, like roasted chicken and vegetables, are easy to make and store. Additionally, when eating out or ordering in, try to make healthier choices. Choose grilled foods over fried, add a side salad, and opt for water instead of sugary drinks.
Manage Your Schedule and Stress
College life can be hectic, and stress often leads to impulsive eating habits. Try to manage your time effectively and prioritize self-care. When you're less stressed, you're more likely to make thoughtful food choices. Additionally, getting enough sleep can help regulate hunger hormones, reducing cravings for unhealthy foods.
Remember, it's all about progress, not perfection. You don't have to eliminate junk food entirely, but by incorporating these strategies, you can develop a healthier relationship with food and improve your overall well-being.
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Frequently asked questions
Eating healthily in college can be challenging, but it's not impossible. You can make smart food choices by increasing your knowledge of nutrition and food composition, learning the basics of cooking and food preparation, and understanding how specific foods affect you as an individual. Most colleges provide healthy, accessible options, and there are plenty of inexpensive, healthy food options available in stores.
Here are some tips to help you eat healthily in college:
- Eat a healthy breakfast rich in fiber and protein, even if you wake up late.
- Choose whole grains, lean meats, and healthy fats.
- Limit your caffeine and alcohol intake.
- Avoid junk food and sugary snacks, and opt for fresh or dried fruit, nuts, and vegetables instead.
- Drink plenty of water.
- Exercise regularly and stay active.
- Meal prep and plan to save time and money.
Some healthy and inexpensive food options for college students include:
- Rice, beans, and cheap ground beef or other meat.
- Frozen vegetables, which can be microwaved or cooked in an air fryer.
- Whole grains like brown rice, wheat bread, farro, barley, and quinoa.
- Nuts, seeds, and beans for protein and healthy fats.
- Fatty fish, such as salmon or tilapia.
- Eggs, which can be hard-boiled in batches.
- Yogurt in moderation.
To avoid unhealthy weight gain in college, also known as the "freshman 15," it's important to balance indulgence with wellness. Be mindful of your portions and practice moderation when eating sugary snacks, fried foods, and other indulgences. Set goals for smaller portions and use smaller plates. Increase your physical activity by joining a club or using the campus gym, and walk, jog, or bike to class if possible.
