Now some of you may see this topic and think that it doesn’t apply to you. After all you’re well removed from your college years and your children are a few years from being there. I guarantee you have a niece/nephew, a friend’s child, or just know someone who’s in college right now, and they could use some guidance on how to eat healthily while there. You can be very helpful to them, and believe me they need it.
I know from my four years on a college campus, and from the girls experiences, that eating in a healthy way is VERY difficult to do. However, it’s not impossible and I’m here to help you! Whether you’re in the dorm, a sorority or fraternity, or an apartment it is possible to make healthy choices that provide nutrition for your body to flourish while you’re there. The pictures that precede each section are taken by Jacqueline and Danielle from healthy meals they’ve had while at Purdue.
1. Always go for the protein- Now I know that protein is expensive which is why most college food choices are so carb heavy. The secret is to make choices that incorporate as much protein as possible. Here, Danielle had nachos, which are readily available on most college campuses. The key though, is that she had beans, chicken, bacon, cheese, and ground beef on them, all loaded with protein. She also had strawberry yogurt- another protein filled choice. She doesn’t like very many vegetables so instead she chose orange juice and added an Emergen-C packet to it for more vitamin C. Danielle has a gluten allergy so she has the additional challenge of trying to make healthy choices and avoid gluten. Very challenging endeavor on a college campus, believe me! If you live in an apartment, nachos are very easy and inexpensive to make and the clean up is a synch!
2. Veggies, veggies, veggies- If you have a choice, always choose the vegetables. This meal was Jacqueline’s, we knew that because it included vegetables, right? It includes half of a baked potato topped with chili, bacon bits, sour cream and green onions. She also has a spinach salad with eggs, chicken breast, sunflower seeds, and chick peas. Lots of protein and vegetables give you energy and make you feel full. She needs it with all of the cheer practices and morning workouts! Jacqueline lives in a sorority so unlike Danielle, who lives in a dorm and has the advantage of all the different dining courts on campus, Jac has a more limited set of options from which to choose. However, her sorority has many fresh and healthy meals so she has really enjoyed the food available. Apartment dwellers can utilize bagged salads for a quick meal. Also, the microwave is your best friend for quickly making a baked potato or reheating the leftovers from dinners out with your parents! 🙂
3. Whole grain carbs are a great choice- As I’ve said in past posts, carbs are essential for our diets. However, the problem with carbs is that all carbs are NOT created equal. College students eat too many empty carbs, and I say that from experience! Bread sticks, French fries, pizza, cheesy bread, cookies, soda pop, etc, etc, etc, are all examples of carbs that have little or no nutritional value. Not only that, but because they have very little fiber they do not fill you up and you’re hungry again a little while later. This is how the “freshman 15” is gained. Also, because of the lack of nutrients, this is not a healthy way to eat, and can lead to more frequent illnesses. What Danielle has on her plate is a chicken thigh, blackened Tilapia, brown rice, yogurt with strawberries, blueberries and honey, and water with a lime. I’m really glad that she chose brown rice because as a whole grain carbohydrate, it has fiber and nutrients which will fill her up and help her to be healthy. Other examples of whole grain carbs are WHOLE WHEAT bread and pasta, whole grain cereals, oatmeal, quinoa, couscous, popcorn, barley, wild rice, and bulgur to name a few.
4. Be flexible- To eat nutritiously you will have to be prepared to be a little more adventurous than you were when you lived at home. In the above plate, Danielle chose white fish, brown rice, stir fry veggies, yogurt with berries and water with lemon. She has only recently begun to eat fish, but because she knows she needs as much protein as possible she chose the fish and found that she really liked it. She also chose stir fry veggies which wouldn’t have been her first choice but she knows vegetables will give her nutrients and fill her up, and she does not want to fall victim to the freshman 15, so she made the healthy choice. She wants to keep looking good in that cheer uniform too! You may have to try new things, but you could find that you really like something you would’ve never tried!
So those are my healthy college eating tips. It goes without saying that everything in moderation, from late night cheesy bread fests to alcohol, make sure you balance that with healthy eating and living. Oh, and the mom in me says to make sure you do your homework, wash your hands, and go to bed at a reasonable time! My college years were such a wonderful time of fun and hard work, and I wouldn’t trade my experiences for the world. I want everyone to enjoy this time in their lives because believe me it goes by so fast, and soon you’ll be old like me. However, if you can follow my tips you’ll be an old person who is living a life of vitality- like Valerie!