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.

Know What a Balanced Diet Is

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.

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Add a Fruit or Vegetable to Every Meal

PhotoAlto / Laurence Mouton / Getty Images

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.

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Work in Some Extra Calcium Sources

Verywell / Alexandra Shytsman

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.

On Friday morning, Richie’s little sister, Chelsea, and her wonderful husband, Ben, welcomed their first child—beautiful Hadley Michelle—into the world. We are all SO THRILLED over this new addition to our family. She is perfectly perfect in every way. We can’t wait to love all over her and watch her grow into a generous, playful and kind-hearted woman, just like her mommy with a wise, committed and happy heart, just like her pop. We love you, sweet Hadley girl. Welcome to our family.

Cardie,

I love everything about you. From the freckles that softly brush your nose, to the way you sing yourself to sleep. I love the depth of your soul and your complete clarity surrounding what matters to you and why. I love the way you love me. I love the way you live simply to be loved, cherished and understood. I love how hard you work. I know “it’s” infinitely harder for you than many. Your mommy recognizes this, and son, your response to life fills.me.with.pride. I LOVE YOU. I hope to be just like you when I finally grow up.

I hope you enjoy these images of you, simply being you; I hope you can see and feel the ABSOLUTE JOY in every one.

I couldn’t separate you from the ant hills. You were completely memorized. You noticed everything wonderful. . . about an ant. “Mommy, look how STRONG they are!” “Mommy, look how they stay in a line when they walk!” “Mommy, what would happen if I put my finger in their hole?” And oooonnnnnnnnn and oooooonnnnnnnn. You care about every detail of this beautiful world we live in. Gosh, I love this about you.

You made mommy jump too. . . and of course you insisted on taking pictures. It hurt my back. But you still made me do it twice, so you could get the perfect shot. You’re hard to turn down, son. This will bless you someday. I’m confident enough of this not to squash it out of you. . . even though it certainly doesn’t seem to bless me, today. ;)

You love sand. Every day, you come home with 2 shoes and 2 pockets fulllllll. :) And every day, you dump it all over my hard wood floor. I even love THAT about you. (Sort of.)

This is my favorite picture of you, ever (maybe):

Your spirit has been bigger than your body since the day I first held you in my arms. No doubt about it. Here’s proof of what I’ve seen in you forever:

Happy birthday, my Cardie boy. “Whatever you say, I love you more.” ~M

Nope. Not her real name. Well, the Millie part is, just not the May. There’s a little boy growing in that cute little tummy of hers! I can’t wait to snuggle him in May!  PS Millie started working for me a couple of weeks ago! So excited to have her!

I love these next two more than anything. Ever.

Such a beautiful little boy! When baby’s momma, Liz, contacted me to see if I was available to shoot her newborn on January 7th, I hesitated. The 7th marked 2 years since we lost Gavin, and I wasn’t sure how I’d manage a shoot of this nature. I’m SO GLAD I talked myself into it. There’s NOTHING in this world like baby therapy! Nothing. And this little guy?! Oh my goodness. Perfection. I hope you enjoy his sweet little self as much as I did.

PS. It’s really amazing how God works. This shoot on this day? Who else could have orchestrated something so perfect? Enjoy!

Then we got the most wonderful visit from these darlings. Love.