College: Eating and Exercise
12:04 PM
Eating healthfully at
college may seem intimidating, but it doesn't have to be difficult. Most dining
halls at college provide plenty of nutritious options and campuses usually
offer a lot of fitness options. This guide will help you learn easy ways to make
nutritious choices and how to include fitness into your busy schedule.
Dining Hall Dilemmas
What if I can't find
any food I like?
Be creative. If you
don't like the hot food offered, try to combine foods from different areas of
the dining hall. For example, add a grilled chicken breast to a salad or
veggies from the salad bar to a sandwich or a wrap. Many colleges have multiple
dining halls that may serve different foods and meals. Try all the dining halls
to figure out which ones you like best.
What if I'm a
vegetarian?
Most colleges offer
vegetarian entrees at all meals such as veggie burgers, stir fries, and pasta
dishes. Create your own vegetarian meal at the salad or sandwich bar
by adding protein-rich ingredients such as eggs, hummus, beans, peanut butter,
or cheese.
What if I have class
during meals?
Food is the fuel your
brain needs to help you think, so make time to eat. If you skip a meal, you may
have trouble concentrating, get a headache, or feel like you didn't get very
much out of your class. Even if you can't sit down for a full meal, pack a
healthy portable snack such as fruit, trail mix, a granola or energy bar,
or a sandwich.
How can I maintain
good nutrition?
Try to eat a variety
of foods and don't skip meals. To get the most out of your meals, eat a balance
of vegetarian proteins or lean meats, high fiber carbs, and healthy fats such
as oils, nuts, and fish. The table below provides suggestions of foods to
choose at meal times.
|
Instead Of
|
Try
|
|
Fried foods
|
Grilled or baked foods
|
|
Refined grains (such as white bread and white
rice)
|
Whole grains (such as whole wheat bread and
brown rice)
|
|
Whole milk
|
Low-fat milk or soy milk
|
|
French fries
|
Baked potato or sweet potato
|
|
Sweetened drinks
|
Water or seltzer
|
|
Sweetened desserts (such as cookies, cake, or
ice cream)
|
Fruit
|
|
Nutrition 101: The
Food Groups
|
||
|
Food Group
|
Benefits
|
Nutrition Tip
|
|
Dairy & Dairy Substitutes
|
Build strong bones.
|
Have a serving of low-fat dairy such as milk,
cheese, yogurt, or pudding 3 times a day.
|
|
Grains
|
Provide energy for muscles & brain.
|
Include grains such as rice, pasta, and bread
at every meal. Choose whole grain options as often as possible.
|
|
Fats
|
Keep you feeling full.
|
Include some fat such as olive oil, guacamole,
nuts, or seeds at every meal.
|
|
Fruits & Vegetables
|
Provide vitamins and minerals for healthy
skin, hair, nails, and immune system.
|
Try having at least 5 servings of fruits and
vegetables such as apples, broccoli, pears, carrots, squash, or salad per
day.
|
|
Proteins
|
Maintain muscle.
|
Try having fish, beans, eggs, tofu, peanut
butter, chicken, or lean beef at 2 meals per day.
|
Using campus services
can also help you maintain good nutrition. If you have any food allergies, food
intolerances, or food preferences, talk to your campus food services director.
Meet with your college nutritionist if you're experience weight or appetite
changes.
Dorm Room Remedies
I have a meal plan,
but always get hungry between meals and at night when I'm studying. What should
I do?
Keep your room stocked
with healthy snacks you can grab when you're hungry, such as:
·
Brown rice cakes
·
Canned fruit in natural juices
·
Crackers (whole grain)
·
Energy (or protein) bars
·
Fresh fruit
·
Granola bars
·
High fiber cereal
·
Nuts (unsalted)
·
Oatmeal (packets)
·
Pita bread (whole wheat)
·
Popcorn (try the single-serving bag)
·
Pudding
·
Soup
·
Trail Mix
·
Tuna fish
If you have a fridge,
try:
·
Baby carrots, broccoli florets, grape tomatoes, and/or celery
·
Hummus
·
String cheese
·
Yogurt and smoothies
·
Water, flavored seltzer waters, and low-fat milk
My friends order late
night pizza, calzones, and wings. What should I do?
Don't deny yourself
food if you are craving it, but don't over indulge either. Healthy eating is
about moderation. If you skip meals, you may be more likely to overeat.
However, even if you eat regular meals throughout the day, you may still be a
little hungry at night, so it's okay to eat a regular portion of these foods,
such as 1 or 2 slices of pizza, every once in a while.
Top 5 Healthy Eating
Tips
1. Make Time for Meals
Eating 3 meals per day plus snacks will give you energy that will last all day and keep your metabolism active. Keeping to a regular schedule will help you fit these meals in, especially breakfast. For healthy portable snacks, packing fruit or a granola bar helps when you're on the go.
Eating 3 meals per day plus snacks will give you energy that will last all day and keep your metabolism active. Keeping to a regular schedule will help you fit these meals in, especially breakfast. For healthy portable snacks, packing fruit or a granola bar helps when you're on the go.
2. Balance Your Meals
Eating healthy meals that contain foods from at least 3 different food groups will help to ensure that you get all the nutrition you need to stay healthy. Be sure to eat different combinations of grains, fruits, vegetables, meat, dairy, and healthy fats throughout the day.
Eating healthy meals that contain foods from at least 3 different food groups will help to ensure that you get all the nutrition you need to stay healthy. Be sure to eat different combinations of grains, fruits, vegetables, meat, dairy, and healthy fats throughout the day.
3. Don't Forget Dairy
Your bones still need calcium to stay strong. Dairy foods and alternatives such as soy milk provide protein and vitamin D, as well as calcium.
Your bones still need calcium to stay strong. Dairy foods and alternatives such as soy milk provide protein and vitamin D, as well as calcium.
4. Stay Hydrated
Proper hydration is important for healthy skin and organs. Drink water even if you're not thirsty. Waiting until you are thirsty to have fluids means you are already partially dehydrated. Pack a bottle of water in your backpack or gym bag.
Proper hydration is important for healthy skin and organs. Drink water even if you're not thirsty. Waiting until you are thirsty to have fluids means you are already partially dehydrated. Pack a bottle of water in your backpack or gym bag.
5. Choose Appropriate
Portions
Food portions in restaurants or takeout places are often more than one serving size and they're getting bigger and bigger. You may not realize how much food you're actually eating. When you're at a restaurant, plan on taking half of your meal home or spilt an entrée with a friend. When eating at a dining hall, take smaller portions to start. You can always go back for more if you're still hungry.
Food portions in restaurants or takeout places are often more than one serving size and they're getting bigger and bigger. You may not realize how much food you're actually eating. When you're at a restaurant, plan on taking half of your meal home or spilt an entrée with a friend. When eating at a dining hall, take smaller portions to start. You can always go back for more if you're still hungry.
Top 5 Ways to Include
Fitness in College Life
1. Walk or bike to class Be active on the way to
class instead of taking the bus or car.
2. Join an intramural sport
This
is a fun way to meet new people and fit in exercise, too.
3. Go for a walk with
friends Stay fit and catch up with friends at the same time. Instead of
taking a shortcut back to your dorm, take the scenic route and get in a little
extra exercise.
4. Take a fitness class as
a course This is a good way to include fitness into your routine and earn
credit. Consider weight lifting or dancing.
5. Check out your college
gym Most
colleges have gyms or fitness centers that offer free or reduced price
memberships. They may also offer classes such as yoga, cardio, kickboxing, and
dancing.
Article: "College Eating and Fitness
101" found at the Center for Young Women's Health. Read more: http://www.youngwomenshealth.org/college101.html#ixzz1wwkk5UgM
Best Teen Diets
recommends healthy well balanced eating that includes fruits, vegetables, whole
grains, protein and low-fat or fat-free dairy. We offer nutrition information
for teens, parents and educator that aims to emphasize the importance of
healthy eating for teens. For more information visit www.bestteendiets.org
3 comments
During my time, college was a bit different. It was more on eating and studying.
ReplyDeleteDineWise
Very interesting post and diet for teen. Can you help me out with the adult diet. Thank you. Micronutrients
ReplyDeleteActually adults can follow similar tips, keep moderation in mind and choose the healthiest options available to you. For a meal plan that is designed specifically for you we suggest meeting with a registered dietitian, they can help you plan amounts, times and types of foods suited to your individual likes and needs!
ReplyDelete