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Maintaining Healthy Nutrition in College

We’ve all heard that college isn’t exactly the best place to eat healthy.  Everywhere you look on a college campus, there’s something unhealthy to eat and nearly every activity involves free food.

Looking to  get members to attend your club meetings? Offer them pizza.

Setting up tables in the campus lounge? Free candy to get folks to approach.

National donut day? Free donuts in the residence halls!

College kids are smart, we know how critical it is to eat well to keep our minds and bodies fueled but free food, stress, late night hunger, cramming sessions, and lack of kitchen can make it really easy to fall into some bad eating habits. And it’s understandable. Sugars taste amazing! So, do carbs and fat and other delicious cravings you probably have had at 1 a.m.

With all the other prioritizes college students face it’s easy to let healthy choices slide by the wayside. But the reality is the long-term consequences of our diet typically solidify in our teenage and college years So what within reason, should college students do?

Try the 80/20 rule.

Basically, the rule is that as long as you’re eating healthy 80% of the time, you’re allowed a little dietary leeway with your other 20%. This “rule” is more of a lifestyle guideline, after all it’s unrealistic and unsustainable to assume you’ll eat healthy 100% of the time. By structuring your diet, though, so you’re choosing the right, healthy foods at least 80% of the time you’ll end up doing pretty well for the long-term. This also means occasional fun indulgences in your cravings during stressful times, when too-good-to-pass-up free food is available, and during some social activities.

80% Healthy Food Examples

Great healthy snacks to keep on hand:

  • Mixed nuts. Peanuts, walnuts, pecans, almonds, pistachios, Brazil nuts. 
  • Seeds. Edamame, pumpkin, sunflower.
  • Microwavable popcorn. Lightly salted, of course.
  • Easily transportable fruit. Apples, bananas, pears, peaches, plums, avocados. These fruits are awesome because you don’t have to worry about putting them in a bag. Fruits like bananas and avocados come in their own little packages, and all the other fruits just need to be rinsed before you eat them!
  • Frozen berries. Blueberries, raspberries, strawberries…honestly, frozen berries are great because you stock up and eat at your own pace! Personally, I love putting frozen berries in my morning oatmeal.
  • Pre-cut veggies. Carrots, broccoli, cauliflower, snap peas, green beans. Pre-cut is the way to go, because even though they’re a little bit more expensive, you’ll (1) be more likely to reach for your conveniently-cut veggies and (2) save yourself tons of time in the long run.
  • Beef jerky. Yes, this is high in sodium BUT it’s a great way to get a little protein in your diet throughout the day.
  • Protein shakes & protein powder. Just watch out for the sugar…some brands have way too much in them!
  • Peanut butter. My #1 Recommended College Food Staple. High in protein and highly satiating. I use it for everything.
  • Healthy whole-grain tortilla chips, pretzels, or rice cakes.
  • Low-sugar cereals. Preferably ones high in protein and fiber – these will keep you fuller for longer!

Healthy Breakfast Examples:

  • Oatmeal. This is absolutely, 100%, my go-to breakfast. Very versatile and honestly pretty healthy. I usually add peanut butter, cinnamon, ground flax seeds, and frozen berries to mine. Alternatively, you could add other types of berries, different nut butters, chocolate chips, or protein powder.
  • Microwave omelet. Didn’t know you could make an omelet in the microwave? Me neither, until I became a creative college student. Crack an egg into a microwave-safe dish, top with some veggies (spinach, mushrooms, diced peppers, onions, tomatoes, etc.) and plenty of cheese. 50 seconds in the microwave and your egg omelet will be cooked & ready to go!

Healthy Lunch Examples:

  • Simple salad. You know those salad bags you get at the grocery store, where all the toppings are pre-portioned out in their own individual bags within the larger salad bag? Yeah, that’s what I’m talking about here. They’re seriously the most convenient (and healthy!) inventions ever. Since they don’t come with a whole lot of protein, I’ll often add a packet of salmon or tuna to my salads as a mix-in. Easiest healthy lunch in the world.
  • Sandwiches. Honestly, what could be easier and more filling than a sandwich? It’s another perfect lunch option. As long as you’re using wheat bread, loading up on the veggies (spinach, lettuce, sliced tomatoes, onions, black olives, banana peppers, cucumbers, etc.), and choosing healthy meats and cheese (i.e. not anything too processed, like American cheese or bologna), you really can’t go wrong with a sandwich lunch! Try swapping hummus for mayo and you’ll also get some fibrous bean benefits as well.

Healthy Dinner Examples:

  • Ultra-quick burrito bowl. Microwavable rice is also a great invention. If you stock up on packets of microwavable brown rice, you’ll be set to make burrito bowls for days. Prepare the rice according to the package directions. Once that’s done, combine the rice, beans (black, pinto, navy, etc.), and some shredded cheese in a microwave-safe bowl. Once that’s done, top with some combination of salsa, guacamole, avocado, and Greek yogurt or sour cream.
  • Steamed Veggies & Beef. Just like in the burrito bowl, microwavable meals will be your best friend if you’re looking for a quick and easy dinner. There are SO many options out there for frozen veggies that you can steam right in the bag. Talk about convenient, right? But you shouldn’t just eat the veggies; you’ll want to add. If you don’t have access to an oven, no worries! You can actually buy frozen pre-cooked beef or chicken in the grocery store (Admittedly, it doesn’t taste quite as good as if you were to cook the chicken yourself, but alas: it’s college and we’re usually short on time). All you need to do is defrost and heat up your meat of choice in your microwave, add it to your steamed veggies, top with soy sauce or shredded cheese, and voila! An easy, healthy dorm dinner.

Remember, the key to following a healthy diet in college is to make sure you:

  1. Enjoy the healthy foods you’re eating – otherwise, you won’t eat them!
  2. Ensure that those foods won’t go bad very quickly (especially in college where non-perishables are your best option).
  3. Make sure those healthy foods, particularly snacks and lunch, are easily transportable for your on-the-go lifestyle (Ziploc baggies = new best friend)!