10 Tips for Eating Well as a College Student

Staying on track with your nutrition can be challenging as a college or university student. For many, it is your first time away from home and both buying and cooking your own food. Add a full course load with regular classes, assignments, and exams alongside a part time job and it can be downright tricky to find time to eat, nevermind eat well! Below are 10 tips to help you to eat well and feel your best as a college student.

1.     Avoid skipping breakfast

 As tempting as it might be, breakfast is important! Eating the right breakfast provides you with energy to get through the morning and helps prevent impulse eating later on when you do not have access to healthy options. Quick and easy breakfast options include overnight oats, peanut butter banana toast, and smoothies.

2.     Keep healthy snacks on hand

Not only does having healthy snacks with you when you are on the go help you to make healthier choices, it can also save you money. Throw some healthy snacks in your bag when you head to class, the library or work, to snack on when you feel hungry between meals. These are also great to have on hand at home (or in your dorm if you live in residence). Easy healthy snack ideas include fresh fruit, veggies and hummus, lara bars, trail mix, popcorn and dried fruit.

3.     Stay hydrated 

Our hydration needs vary, but most people require 2-3 litres of water per day to stay adequately hydrated. Drinking 1-2 cups of water upon waking and bringing a water bottle with you wherever you go is a helpful way to reach this goal and stay hydrated.

4.     Limit your alcohol consumption

I realize this can be a challenge as a college student, but in addition to alcohol not being great for our health, drinking also typically leads to eating, and our food choices are generally less healthy when under the influence.

5.     Stick to the “80/20” way of eating

Try to consume at least 80% of your calories from healthy, whole, or minimally processed foods, allowing room for up to 20% more indulgent foods that do not fall into this category. When doing so, keep the Canadian Food Guide in mind, which depicts a plate with approximately 50% fruits and vegetables, 25% whole grains and 25% protein (with an emphasis on lean and plant-based protein sources). If eating meals in a cafeteria, it can be helpful to walk through and view the options before filling your plate.

6.     Practice intuitive and mindful eating

Determine why you are eating and whether it is for physiological hunger, emotions (such as stress) or a craving. If it is hunger, consider how hungry you are and what foods will best meet your nutritional needs. If it is emotions, consider whether a non-food coping strategy (such as a walk or some deep breathing) might be more effective. Regardless of why you are eating, practice consuming your food mindfully without distractions (such as your phone, computer or TV), chew your food thoroughly, and eat until you are satisfied but not stuffed. 

7.     Limit caffeine

If you are finding yourself reaching for energy drinks or needing more than 1-2 cups of coffee per day, you might need more sleep, and/or are not consuming a nutritionally balanced diet.

8.     Plan your meals

As a student you are probably on the go a lot of the time, with a schedule that varies day to day. This can make it tricky to eat healthy. Planning where and what you will eat either at the beginning of the week or the night before can be the difference between eating something healthy and balanced, and grabbing something unhealthy on the go or even skipping eating all together. With a bit of planning you should be able to fall into a good routine a few weeks into the semester.

9.     Meal prep for at least one meal  

Pre-preparing at least one meal per day in advance can also be extremely helpful. This could be making food on the weekend and portioning it for your lunches (such as a stir fry or salad jar) during the week, or making overnight oats or chia pudding for an easy grab and go breakfast each morning. It might seem like extra work at the time, but will end up saving you time (and most likely money) in the long run, in addition to helping you to eat healthier.

10.  Purchase frozen fruits and vegetables

Frozen produce is not only convenient, it doesn’t go to waste in your fridge, usually costs less, and in many cases, packs more nutrients as compared to fresh fruits and vegetables!  Frozen veggies are easy to steam, add to stir-frys, soups and stews, and roast in the oven or air fryer. Frozen fruit is perfect for smoothies. Smoothies are a great way to pack in a lot of different nutrients and are easy to take with you on the go.

I speak from experience when I say that eating healthy as a college or university student can be challenging, but it is possible! Applying some of these tips and making them habit can make it a lot easier. If you are looking for support and accountability to improve your health through healthy diet and lifestyle habits, book a free consult with me (Christy De Jaegher) to learn more about the services offered through Panorama Wellness Group.