Difference between revisions of "Eat Healthy in College"

When you attend college or university, it’s likely the first time you’ve lived by and had to take care of yourself. It can be hard to [[Keep Healthy|stay healthy]] in college, especially with the late hours of [[Study|studying]], limited [[Budget Your Money|budget]], and constant [[Socialize|socializing]].  But by making sensible food choices and taking the time to work out, you can eat healthy and stay fit in college.

[[Category: Nutrition and Lifestyle Eating]]

#Make smart choices in the cafeteria. The dreaded "Freshman Fifteen" is often related to the unhealthy choices students make in the cafeteria. It may be exciting to have unlimited food and socializing options, but constantly being in an all-you-can-eat setting can get unhealthy quickly.<ref name="rf1">http://jdrf.org/life-with-t1d/college/top-10-tips-for-eating-healthy-in-college/ </ref> Realize that most students aren't looking out for their health and nutrition so the choices may not be geared towards a healthy lifestyle. Avoid those choices and find the diamonds in the rough!

#*Take a lap around the cafeteria before making your choice(s). Many people overeat in cafeterias or buffets because they can't make a decision about what to eat. It helps to read the menu, scour the different food bars, and choose what's most appealing to you.<ref name="rf2">http://jdrf.org/life-with-t1d/college/top-10-tips-for-eating-healthy-in-college/</ref>  

#Store healthy snacks in your dorm room. Keep fruit, nuts, granola, and canned soups in your dorm room for snacks or quick meals. Rather than running to the vending machine during your late night study session, snack on these healthier items.<ref name="rf3"> http://jdrf.org/life-with-t1d/college/top-10-tips-for-eating-healthy-in-college/</ref> This is a cost-effective and waistline-friendly way to keep yourself full and energized throughout the day!

#Curb late-night snacking. College students often stay up late to finish assignments or cram for exams, and rely on snacks to stay awake. But the extra calories of late night snacking can really add up if you're not careful.<ref name="rf4"> http://jdrf.org/life-with-t1d/college/top-10-tips-for-eating-healthy-in-college/ </ref>

#Eat at home when possible. Socializing is a major component of the college experience, and it often centers around food or alcoholic beverages. Not only can cooking your own meals at home help you control your calorie and nutrient intake, but it may also save you money.<ref name="rf4" />

#Stock your kitchen with healthy choices. The best way to ensure that you eat healthy is to buy healthy foods. Having nutrient-rich options on hand will help reinforce healthy eating habits and help you avoid unhealthy patterns.<ref name="rf5"> Having nutrient-rich and clean options on hand will help reinforce healthy eating habits and help you avoid unhealthy patterns.</ref>

#*You may find that keeping healthy foods requires you to food shop more often. If this isn’t feasible, consider options such as frozen fruits and vegetables, which are as healthy as fresh food and minimally processed. These can easily be incorporated into any dish such as a stir fry or Greek yogurt.<ref name="rf6">http://www.healthstatus.com/health_blog/wellness/frozen-foods-are-they-good-for-you/</ref>

#*Make sure to stock non-perishable whole grains such as whole wheat pasta, oatmeal, brown rice, so you can make easy, go-to meals in a pinch.<ref name="rf7">http://www.choosemyplate.gov/food-groups/grains.html</ref>

#*Purchase dairy products such as yogurt, milk, or cheese to ensure you get protein and calcium.<ref name="rf8">http://www.choosemyplate.gov/dairy</ref>

#*Buy protein rich foods such as beans, nuts, and fresh meat.<ref name="rf9">http://www.choosemyplate.gov/protein-foods</ref>

#*Stock healthy oils such as olive, walnut, and sesame instead of butter or margarine.<ref name="rf10">http://www.choosemyplate.gov/oils</ref>

#*Your plan should include meals that meet all of your nutritional needs to sustain your health and well-being. For example, you need to make sure you’re getting enough protein, vitamins, and fiber through foods such as lean meats or nuts, and fruits and vegetables.<ref name="rf11"> http://kidshealth.org/teen/school_jobs/college/dining_hall.html#a_What_Does_Your_Body_Need_</ref> Aim to eat food that are either processed minimally or that require little cooking or changing their form.

#*Make sure to allot time for physical activity, such as walking or jogging, for at least thirty minutes a day. You’ll also want to make sure to include time for rest and relaxation, such as reading a non-school book. These can help reinforce your healthy eating habits and contribute to your overall well-being.<ref name="rf12">http://kidshealth.org/teen/school_jobs/college/dining_hall.html#a_What_Does_Your_Body_Need_</ref>

#*Be aware places or situations where you are more likely to “sin,” such as “doing lunch” with friends or simply just feeling bored. Actively try and avoid overeating or snacking mindlessly during these situations. You can distract yourself if that’s easier. Keep clean snacks such as apples or cut vegetables with you to help avoid derailing your healthy habits.<ref name="rf2" />

#*Consider allowing yourself one day to cheat and eat foods that aren’t a part of your clean plan. One day of conscious cheating may keep you from bad behaviors on other days.<ref name="rf13">http://www.webmd.com/diet/obesity/cheat-on-your-diet-and-still-lose-weight</ref>

#Plan meals as often as possible. Planning your meals in advance can help you to avoid poor and unhealthy eating habits. It can also help ensure that you’re getting plenty of nutrients, not gaining weight, and may even save you money.<ref name="rf14">http://www.cdc.gov/healthyweight/losing_weight/eating_habits.html</ref>

#*For example, plan your breakfasts to help start off your day on the right foot. Packing a lunch can help you avoid buying unhealthy fast foods. If you have lunch plans, order the healthiest choice on the menu, such as salad that isn’t loaded with cheese or heavy dressing.<ref name="rf2" />

#Allow yourself cheat days. No person is perfect and sometimes you crave unhealthy foods. Allow yourself occasional cheat days to enjoy junk food or foods you wouldn’t normally eat on your plan. You can do this with your friends for maximum enjoyment.<ref name="rf13" />

#*There is increasing evidence that allowing yourself to cheat occasionally and consciously will help you maintain your diet in the long run because you’re not denying yourself anything.<ref name="rf13" />

#*Never berate yourself or let mistakes or cheat days derail your overall healthy habits. Setbacks are normal.<ref name="rf14" />

#Choose healthy foods at restaurants. Eating out is a big part of college, and it can cause a major setback for many people’s otherwise healthy diets because of processed, high fat and calorie dishes. Consciously avoiding certain foods and making good choices at restaurants can help you reinforce your good eating habits.<ref name="rf2" />

#*Avoid unhealthy pitfalls like breadbaskets, fried foods, or dishes in heavy sauces such as fettucine alfredo.<ref name="rf15">http://www.choosemyplate.gov/eating-foods-away-home</ref>

#*Avoid buffets, which are often filled with unhealthy and processed food choices and can encourage you to overeat.<ref name="rf15" />

#*Have whole fruits for dessert, which are healthy and clean.<ref name="rf15" />

#Cut down on drinking. No matter how healthy you eat, the extra calories in alcohol can sabotage your diet. In addition, staying up partying and drinking may lead to unhealthy late-night snacking.<ref name="rf16">http://kidshealth.org/teen/food_fitness/nutrition/freshman_15.html?tracking=T_RelatedArticle# </ref>

#*When you do drink, stay away from sugary cocktails or mixed drinks, as they are loaded with calories. Some cocktails exceed 600 calories!<ref name="rf17">http://kidshealth.org/teen/food_fitness/nutrition/freshman_15.html?tracking=T_RelatedArticle#</ref>

#*Try and stick to wine spritzers or light beers.<ref name="rf17" />

#Keep a scale in your room. Don't wait until you can visibly see the weight on your body to start eating healthier.  Make things a little easier for yourself by keeping a scale on hand so that you can check in every once in a while.<ref name="rf2" />

#*Aim to walk 10,000 steps a day, which translates to walking about 5 miles (or 8km) per day.<ref name="rf18">http://thechart.blogs.cnn.com/2011/03/11/how-can-i-lose-weight-if-i-have-hypothyroidism/comment-page-6/</ref> Wearing a pedometer can help you make sure you’re taking enough steps per day.

#*In addition to cardiovascular exercise, strength training can help you lose or maintain weight. It builds calorie-burning muscle while promoting your overall health.<ref name="rf18" />

#Get plenty of rest. If you’re not getting enough rest, your brain and body won’t be able to function at their best. By making sure you sleep, take breaks from studying, you may be able to maintain or lose weight.<ref name="rf17" />

#*Recent studies have shows that rest is an important part of maintaining a healthy weight and reducing stress.<ref name="rf17" />

#*Aim to sleep 7-8 hours per night.<ref name="rf17" />

#Be aware of proper nutrition. Informing yourself about the basics of proper nutrition can help you understand what your body needs to be healthy and avoid gaining the dreaded “Freshman Fifteen.” It can also help you identify the best healthy foods for an eating plan to keep you on track.<ref name="rf12" />

#*Depending on how active you are, men need 2,500 calories per day while women need approximately 2,000.<ref name="rf19">http://www.nhs.uk/chq/pages/1126.aspx?categoryid=51</ref>

#*You will get proper nutrition if you incorporate foods from the five food groups every day. The five food groups are: fruits, vegetables, grains, proteins, and dairy.<ref name="rf12" />

#Eat plenty of fruits and vegetables. Fresh fruits and vegetables are an important part of any healthy diet. They contain many important nutrients for you that can help you stay healthy and maintain your weight.<ref name="rf12" />

#*You need 1-1.5 cups of fruit per day. You can get this from eating whole fruits such as raspberries, blueberries, or strawberries, or from drinking 100% fruit juice.<ref name="rf20">http://www.choosemyplate.gov/fruit</ref> Make sure to vary the fruits you choose so that you get a range of nutrients and try to not process them. For example, eating a cup of pure berries is much healthier than eating berries on top of a cake.

#*You need 2.5-3 cups of vegetables per day. You can get this from eating whole vegetables such as broccoli, carrots, or peppers, or from drinking 100% vegetable juice.<ref name="rf21">http://www.choosemyplate.gov/food-groups/vegetables.html</ref> Make sure to vary the vegetables you choose so that you get a range of nutrients.

#Consume breads and grains for energy. One of the primary sources of energy for you should be breads and grains. Getting enough breads and grains every day will help you keep up your energy and can also provide additional nutrients such as iron.<ref name="rf12" />

#*You need between 5-8 ounces of grains per day, of which ½ should be whole grains. You can get grains and whole grains from foods such as brown rice, whole wheat pasta or bread, oatmeal, or cereal.<ref name="rf7" /> Choose grains that are as minimally processed as possible. For example, brown rice and whole wheat bread are far healthier than white rice.<ref name="rf12" />

#*Choose breads and grains that are fortified with iron, Vitamin B, fiber and protein.<ref name="rf12" />

#Eat protein to help maintain strength and provide energy. Protein is an important nutrient for any person, especially when you’re experiencing the pressures of studying.<ref name="rf12" /> Traditional sources of protein such as meat or alternative sources such as fish or nuts can help you get enough protein.

#*You need 5-6.5 ounces of protein per day.<ref name="rf9" />  

#*You can get protein from lean meats including beef, pork, or poultry; cooked beans; eggs; peanut butter; or nuts and seeds.<ref name="rf9" />

#*You can get protein from a wide variety of non-meat foods including: nuts and nut butters such as almonds or peanut butter, soy products, tofu, quinoa, or legumes like lima beans.<ref name="rf12" />

#*Be careful when consuming seafood or fish. Limit your cooked fish intake to 8-12 oz. per week and your canned intake to 6 oz. per week.<ref name="rf22">http://www.fda.gov/Food/FoodborneIllnessContaminants/Metals/ucm393070.htm</ref> Avoid tuna steaks, swordfish, mackerel, shark or any other fish with high mercury levels.<ref name="rf22" />

#Ingest dairy for extra protein, strong bones and muscles. Calcium is essential for maintaining your healthy and maybe even your weight. Eating foods such as cheese, yogurt, and even ice cream can help ensure you get the recommend servings of dairy.<ref name="rf23"> http://kidshealth.org/teen/school_jobs/college/dining_hall.html#a_What_Does_Your_Body_Need_</</ref>

#*You need 2-3 cups, or 12 oz., of dairy per day.<ref name="rf8" />  

#*You can get calcium from a wide range of foods including dairy products like cheese, milk, or yogurt; leafy green vegetables such as spinach; dried beans or peas; and tofu.<ref name="rf8" />