12 Tips for Eating Healthy in College

Heading off to university and hoping to stay fit and healthy? The choices you make around food and nutrition play a major role in that, and making the healthiest decision can be tricky when you’re dealing with the limited choices of the dorm cafeteria or are overwhelmed by the aisles of so-called “healthy” foods in your new local grocery store.
Lori Kenyon Farley, certified nutrition consultant and co-founder of Project Juice, shared a few tips that college freshmen (or anyone looking to up their healthy eats) will want to take note of.

12 Healthy Food Tips for College Students

1. Items that brag they have zero trans-fat may still have high levels of harmful saturated fat. But sure to check the nutrition panel.
2. “All natural” is a term with no regulations around its use. Read the ingredient list and if you see any item that isn’t in its natural state, (i.e. alkalized cocoa powder vs. raw cacao), it’s not a great choice.
3. The word “healthy” also has no legal definition, so be sure to read the ingredients for yourself.  For example, if grains aren’t at least half whole-wheat, choose another alternative.
4. When looking for sugar in a product, make sure you count all sugars, including corn syrup, honey and brown sugar.
5. Beware of a product that has a vibrant color and leads you to believe it was caused naturally, like a vinaigrette that has pomegranate juice in it. Check the label to see if there are any Red 40 or Blue 1, as those are food dyes and definitely not what you want to be consuming.
6. Beware of serving size. The manufacturer may be considering a serving something much smaller than you would actually eat, making your portion much higher in calories, fat, sugar and carbohydrates than you think.
7. Gluten-free doesn’t necessarily mean low in calories or carbohydrates, nor does it necessary mean non-processed or healthy. It only means it is free of gluten (which is important if you are gluten intolerant or have celiac disease, but might not be something you need to cut out if you have no sensitivities to gluten).
8. Eat a filling healthy breakfast to feed your mind and keep you satiated longer. Quality of calories is important, since you will keep craving food if you constantly choose items devoid of nutrients. Eggs, oatmeal and fruit are all good choices for the morning.
9. Invest in a microwave or convection oven for your dorm room, and a mini fridge. Keep healthy options on hand that you can grab when you are in a rush or craving a snack. Stock your fridge with fruit, celery, carrots and hard-boiled eggs.
10. Carry a reusable water bottle with you and fill it up between classes. Drinking plenty of water will help keep you full and hydrated. Many times when you snack, its because you mistake thirst for hunger.
11. When dining on the buffet line, fill at least half your plate with veggies or a salad, and another 1/4 with lean protein.
12. Limit alcohol consumption. Drinking heavily many nights a week will add calories, hinder your performance and will probably lead to late-night snacking.

What do you find most challenging about healthy eating? Let us know in the comments and we’ll see how we can help! —Kristen