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College Eating & Fitness 101

 

Eating a healthy diet at college isn’t as hard as it may seem. Most dining halls at college provide plenty of nutritious options and campuses usually offer lots of fitness options. This guide will help you to learn easy ways to make nutritious choices & include fitness into your schedule.

 

Dining Hall Dilemmas

 

What if I can't find any foods I like?

If you are having trouble finding foods you enjoy:

What if I'm a vegetarian?

Most colleges offer vegetarian entrees at all meals such as veggie burgers, stir fries, and pasta dishes. Create your own vegetarian meal at the salad or sandwich bar by adding protein-rich ingredients such as:

What if I have class during meals?

Food is the fuel your brain needs to help you think, so make time to eat. If you skip a meal, you may have trouble concentrating, get a headache, or feel like you didn't get very much out of your class. Even if you can't sit down for a full meal, pack a healthy, portable snack such as:

How can I maintain good nutrition?

Try to eat a variety of foods and don't skip meals. To get the most out of your meals, eat a balance of vegetarian proteins or lean meats, high fiber carbs, and healthy fats such as oils, nuts, and fish. The table below provides suggestions of foods to choose at meal times.


Instead Of Try
Fried foods Grilled or baked foods
Refined grains
(such as white bread and white rice) 		Whole grains
(such as whole wheat bread and brown rice)
Whole milk Low-fat or soy milk
French fries Baked potato or sweet potato
Sweetened drinks Water or seltzer
Sweetened desserts
(such as cookies, cake, or ice cream)		 Fruit

 

Nutrition 101: The Food Groups
Food Group Benefits Nutrition Tip
Dairy & Dairy Substitutes Build strong bones. Have a serving of low-fat dairy such as milk, cheese, yogurt, or pudding 3 times a day.
Grains Provide energy for muscles & brain. Include grains such as rice, pasta, and bread at every meal. Choose whole grain options as often as possible.
Fats Keep you feeling full. Include some fat such as olive oil, guacamole, nuts, or seeds at every meal.
Fruits & Vegetables Provide vitamins and minerals for healthy skin, hair, nails, and immune system. Try having at least 5 servings of fruits and vegetables such as apples, broccoli, pears, carrots, squash, or salad per day.
Proteins Maintain muscle. Try having fish, beans, eggs, tofu, peanut butter, chicken, or beef at 2 meals per day.


Using campus services can also help you maintain good nutrition. If you have any food allergies, food intolerances, or food preferences, talk to your campus food services director. Meet with your college nutritionist if you are experience weight or appetite changes.

 

Dorm Room Remedies

 

I have a meal plan, but always get hungry between meals and at night when I'm studying. What should I do?

Keep your room stocked with healthy snacks you can grab when you're hungry, such as:

If you have a fridge, try:

My friends order late night pizza, calzones, and wings. What should I do?

Healthy eating is about moderation! If you eat regular meals throughout the day, you may still be a little hungry at night, so it is okay to eat a regular portion of these foods, such as a couple slices of pizza, every once in a while.

 

Top 5 Healthy Eating Tips

  1. Make time for meals
    Eating 3 meals per day plus snacks will give you energy that will last all day and keep your metabolism active. Pack healthy snacks such as fruit or a granola bar when you're on the go.
  2. Balance your meals
    Eating healthy meals that contain foods from at least 3 different food groups will help to ensure that you get all the nutrition you need to stay healthy. Be sure to eat different combinations of grains, fruits, vegetables, meat, dairy, and healthy fats throughout the day.
  3. Don't forget dairy
    Your bones still need calcium to stay strong. Dairy foods and alternatives such as soymilk provide protein and vitamin D, as well as calcium.
  4. Stay hydrated
    Proper hydration is important for healthy skin and organs. Drink water even if you are not thirsty. Waiting until you are thirsty to have fluids means you are already partially dehydrated. Pack a bottle of water in your backpack or gym bag.
  5. Choose appropriate portions
    Food portions in restaurants are often more than one serving size and they're getting bigger and bigger. When you are at a restaurant, plan on taking half of your meal home or spilt an entrée with a friend. When eating at the dining hall, take smaller portions to start and go back for more if you are still hungry.

Top 5 Ways to Include Fitness in College Life

  1. Walk or bike to class
    Be active on the way to class instead of taking the bus or car.
  2. Join an intramural sport
    This is a fun way to meet new people and fit in exercise.
  3. Walk as much as possible
    Walking is great exercise and is something most people can fit into their day. Walk instead of driving or taking a bus whenever you can and consider taking the long way back to your dorm instead of taking a shortcut.
  4. Take a fitness class as a course
    This is a good way to include fitness into your routine and earn credit. Consider weight lifting or swimming.
  5. Check out your gollege gym
    Most colleges have gyms or fitness centers that offer free or reduced price memberships.

Written by the CYWH and YMH Staff at Children's Hospital Boston

 

Updated: 11/6/2009

 

Related Information:

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