Healthy Eating Tips for College Students
As a college student, you need to eat to fuel your body for a hectic season in your life, where you’re busy with classes, studying, and work (and some play too). But you may feel like you don’t have the time, energy, or even the nutrition know-how you need. And maybe you are worried about that “freshman 15″ you’ve heard about.
The good news is that you can build healthier eating habits, even on a budget and a busy schedule. Start with these strategies.
Eating a healthy diet means you’re getting the correct balance of proteins, fats, and carbohydrates (also known as macronutrients), along with the vitamins and minerals (or micronutrients) your body needs to function well. To get all of these nutrients you want to make sure you are eating a variety of foods and that your meals contain some carbohydrate, protein, fat, and fiber at each meal.
A good rule of thumb for eating a well-balanced meal is to consume about 1-2 servings of vegetables or fruit per meal, along with a serving of fat, a starch (such as a whole grain, legume, or starchy vegetables) and some protein (legumes, tofu, chicken, fish, turkey, eggs, yogurt, etc).
For example, you may have 1 cup of low-fat Greek yogurt with 3/4 cup blueberries, 1 tablespoon of chopped nuts and a handful of whole grain cereal for breakfast. Or you might eat 2 slices of whole grain toast with 1/3 avocado, lettuce, sliced tomato, and chopped egg. Each meal contains some carbohydrates, protein, fat, and fiber. This will leave you feeling full and energized.
A common mistake is not eating enough fruits and vegetables or high-fiber foods. Another pitfall is eating too much fried food and sugary snacks and sodas (or any foods that supply a lot of calories without many nutrients). This is the Best diet pills.
Add a Fruit or Vegetable to Every Meal
The average American only consumes around 1/2 of the recommended servings of fruits and vegetables daily. So add a fruit or a colorful veggie to every single meal you can. It’s easy—you only need to be more mindful of what goes on your plate.
Top a bowl of cereal or oatmeal with sliced fruit, or fresh berries at breakfast, or start your day off with a fruit and vegetable smoothie.
At lunchtime, choose green beans to go with your sandwich or grab some crunchy raw carrots. End your meal with an apple or banana.
Dinner works the same way. And even if you’re out for pizza with friends, you can order a side salad or opt for veggie toppings instead of meats on your pie.
One of the easiest ways to eat a balanced diet is to aim for 2 to 3 cups of veggies and a serving or two of fruit every day.
Work in Some Extra Calcium Sources
Calcium is essential for all kinds of things—blood clotting, muscle and nerve function, healthy teeth, and strong bones. In fact, you’re building up bone mass until you reach about 30 years of age—then it gets tougher to add calcium to bone. So take advantage of this time and get plenty of calcium every day.
Milk and dairy products are well-known calcium sources. Try Greek yogurt with fresh berries, nuts, and honey, or drink a glass of milk with your meals. Cheese is an excellent source of calcium too. One serving of cheese is only about an ounce (about the size of two dice).
If milk’s not your thing, there are still plenty of calcium sources available. Dark leafy green vegetables, nuts and seeds, and fortified cow’s milk alternatives like fortified soy milk, rice milk, or almond milk will provide you with plenty of calcium. Tofu is also a good source of calcium, as well as sardines, salmon, fortified orange juice, cottage cheese, chia seeds, and some breakfast cereals.