For most freshman college students, this fall will be their first experience on their own as an adult. They will make many decisions including what they eat each day. Without Mom there to fix a healthy balanced meal, students often develop poor eating habits like grabbing unhealthy convenience foods, eating late at night, and using food as a stress reliever. We all heard of the Freshman 15, and while the number of pounds typically gained in college can range from 5-15 pounds, the eating habits that are developed can be carried on throughout the rest of our lives. Begin your new independent life with a healthy start by following these suggestions.
In the Cafeteria
- Watch your portion sizes
- Load your plate with fruits and veggies
- Choose water as your beverage
- Tailor your meal – pick and choose healthy options from different sections of the cafeteria – grilled lean meats, cooked veggies, salad bar, veggie stir fry, omelets
- Avoid sitting by the dessert bar
In the Dorm Room
- Don’t rely on eating out all the time or frozen unhealthy foods like pizzas
- Choose foods that stay fresh longer – nuts/seeds, canned fish, whole grain cereals, hummus, string cheese
- Use your microwave to cook eggs, oatmeal, steam veggies
- Keep healthy snacks on hand instead of heading to a vending machine
- Avoid snacking all day long; plan a mid-morning snack, an afternoon snack, and maybe one after dinner if you eat an early dinner.
- Snack ideas include – string cheese, trail mix with dried fruit and nuts, plain microwave popcorn, whole wheat crackers and low fat cheese, hummus and veggies
- Avoid energy drinks and caffeine-laden beverages to fuel yourself
- Stick with snacks that are high in protein and fiber to give you energy and keep you full – whole wheat peanut butter sandwich, fresh fruit and nuts, yogurt
- Avoid late-night eating
- Reduce stress by exercising regularly
- Stay hydrated with water, flavor with lemons or limes
For more information on the ¡Por Vida! program, please visit our website.