Healthy eating in college—it’s a goal that while everyone knows it's crucial to get their bodies functioning properly, it's sometimes hard to accomplish. It's no surprise either— students are pressed for time and when they do finally get a moment to grab a bite to eat, they go to the nearest fast food place on campus. It's highly convenient and gets rid of the hunger.
But unfortunately "convenience" is what leads to the dreaded Freshmen 15 and can take a heavy toll on your waistline and your wallet. Not to mention, eating the wrong unhealthy foods can negatively affect your concentration and retention levels—things that directly affect your performance in school.
The wrong foods can also affect your immunity—and we all know it's hard to get any school work done when you're sick. That said, below are a few simple tips that college students can follow to make sure that they do their best to eat healthy all semester long.
1. Eat Out Less
Let's get the obvious one out of the way first. There's nothing wrong with indulging at a restaurant every now and then, but keep it to a minimum. It's hard to monitor caloric and sodium intake since you are not the one preparing the meal in the kitchen. While it would take an entire article to explain the do's and don’ts of healthy restaurant dining, below are some tidbits to get you started:
- If ordering a salad, always go for a "garden salad"—you want the extra veggies. Hold the croutons. Ask for a vinaigrette oil-based dressing. Avoid creamy dressings like ranch and Cesar.
- Avoid ordering soda or alcohol—they provide no nutritional value and are filled with empty calories. While fruit juices and fruit smoothes are a better alternative, you still need to watch out for sugars. It's recommended to ask for a glass of ice water with lemon instead. The cold water helps boost metabolism and the lemon an added bit of vitamin c which boosts immunity.
- Try to hold the mayo whenever you can. If you think your sandwich is too dry without it, opt for mustard instead. Always shoot for whole wheat/ whole grain bread, not white.
- Monitor portion control and eat slowly. Fast eaters don’t give their brain enough time to realize the body is full and will overeat, resulting in unnecessary weight gain.
* Note— Grabbing lunch or dinner is a social pass time for most students. You see a friendly face? You go grab lunch. But know that you don’t always have to say yes to a lunch date. Agree to grab a cup of green tea or black coffee instead. Both beverages are calorie free when consumed plain and have many health benefits such as a boost in metabolism. A raised metabolism is always something you want to shoot for since it means you can burn fat more easily by just sitting in class.
2. Eat Breakfast Every Day
Studies say that those who fuel their bodies with breakfast in the morning are more likely to keep their weight under control. Not to mention that it gives you the ample energy you need to kick-start your day and make it through your classes (no falling asleep). Some great options include whole grain oatmeal with blueberries, whole grain cereal with low-fat milk and a ½ cup of strawberries or bananas, or a cup of low-fat plain yogurt.
These foods help keep you full the longest. If you don’t have time to have a sit down breakfast, find ways to make your breakfasts portable, do you have a cup or container for your cereal that you can eat on your way to class? Etc.
3.Bring own, Healthy Snacks and Packed Lunches
To help you curb your appetite during or between classes, always make sure that you bring your own healthy snacks and lunches with you. This means ditching the chips and switching them out with others foods that give you the same "crunch" but less fat: red bell peppers with humus or salsa, apples with peanut butter, mayo-less tuna or salmon with whole wheat crackers, or whole wheat pita pockets filled with tomatoes, spinach, cucumbers, and a few sprinkles of feta cheese.
There are other great portable lunches to bring; you just need to get creative with it. Remember to also grab some water to swish everything down. In fact, you should drink the recommended 6 to 8 glasses a day. Not only does the body sometimes mistake hunger for thirst, but water will help flush away toxins.
4. Always Walk to Class
Lastly, since eating the right foods isn’t the only component of being healthy, you want to make sure that you get some physical activity in your routine as well. While going to the gym is an excellent way to do this, simply choosing to walk to class instead of taking the bus is a great way to squeeze in some exercise. Even if the destination is far, give yourself time to make the journey. While on the same note, always choose to take the stairs as opposed to the elevators.
Author Bio:
This is a guest post by Nadia Jones who blogs at online college about education, college, student, teacher, money saving, movie related topics. You can reach her at nadia.jones5 @ gmail.com.
