Tips for eating healthy at college
Making healthy eating choices while at college can be tough, especially when students are swamped with tests, papers and extracurricular activities.
The speed and convenience of grab-and-go meals like Ramen noodles, microwaveable macaroni and cheese and delivery pizza seem easier than attempting to prepare a healthy meal.
Jamie Portnoy, a registered dietitian with Advocate Medical Group's Advocate Weight Management, says with a little forethought, healthy eating is within every college student's grasp.
"When eating in the cafeteria, make sure to look at your choices," said Portnoy, who works with patients from Advocate Condell Medical Center in Libertyville. "Most colleges now have the menu posted for the week online. Look prior to going. Plan your meals in advance."
She also says the cafeteria salad bar can either be good or it could be bad depending on how you choose from it.
"Make sure you look it over before taking a plate," Portnoy said. "Glance it over, know what you are going to take, then take the food. This will help so you don't overdo it. Aim to avoid creamy dressings, bacon bits, and mayonnaise-based salads. The calories and fat may be equal or even exceed those of a burger and fries."
Portnoy suggests using apps and websites such as myfitnesspal, Sparkpeople, Loseit and SuperTracker, which can help students plan their meals in advance by providing them with information about calories, fat, salt and sugar content.
The notes section in smartphones also is helpful to log food for accountability, she said. Similarly, it is crucial to have a plan before going to the grocery store to stock up on items for the dorm room.
"Be prepared with a list and stick with the list," Portnoy said.
At the grocery store, consider these healthy food swaps:
• Whole grain bread instead of white bread
• Low-fat milk instead of whole milk
• Water instead of juice
• Fruit instead of dessert
• Grilled or baked foods instead of fried foods
• Leaner cuts of protein such as turkey, ham and chicken
• Healthy fats such as avocado, peanut butter, nuts and seeds
By planning meals using free resources and by considering food swaps, eating healthy while away at college can be easier than expected.
"What we tend to not understand is that making a turkey sandwich or having some fruits and vegetables is just as convenient as Ramen," Portnoy said.
Other than meals, students should aim to eat healthy snacks every three to four hours. According to the Centers for Disease Control and Prevention, fruits and vegetables are a natural source of energy and are the best eat-on-the-go foods. They also warn that beverages often add empty calories during meals and snack times.