Home > Health Guides by Topic > Nutrition & Fitness > Healthy Eating > College Eating and Fitness 101College Eating and Fitness 101:
A Guide for College Students
Dining halls provide many food choices in a new eating environment. Eating at college may seem intimidating, but healthy eating doesn't have to be difficult. Just keep these general nutrition principles in mind. This guide will help you to learn easy ways to include food & fitness into your busy schedule.
This guide will help you to learn easy ways to include food & 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. Example: Add a grilled chicken breast to a salad. Many colleges have multiple dining halls that may have different food choices. Try all the dining halls and see which ones you like best!
What if I'm a vegetarian?
Most colleges have vegetarian choices at all meals, including salad and sandwich bars. There's usually enough variety to satisfy any palate.
What if I have class during meals?
Make time to eat. Even if you can't sit down for a full meal, pack a healthy portable snack such as fruit, an energy bar, or a sandwich. Food is the fuel your brain needs to help you think. 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.
How can I maintain good nutrition?
Try to eat a variety of foods and don't skip meals. The Nutrition 101 section below provides suggestions of foods to choose at meal times.
| Instead of. | Try. |
| Fried foods |
Grilled or baked foods |
| Refined grains (like white bread and white rice) |
Whole grains (like whole wheat bread and brown rice) |
| Whole milk |
Low fat milk |
| French fries |
Baked potato, veggies |
| Sweetened drinks |
Water or seltzer |
| Sweetened desserts (like cookies, cake, or ice cream) | Fruit |
Utilizing 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 are experiencing weight changes or changes in appetite.
Nutrition 101: The Food Groups
| Including all food groups in your daily eating is important because. | ||
| Grains | Give your brain and muscles energy Are a good source of B-vitamins and iron |
Include grains like rice, potatoes, pasta, and whole grain bread at every meal. |
| Fruits and Vegetables | Help eyes, hair, and blood and boost your immune system Are a good source of vitamins A and C, minerals, and fiber |
Try having fruits and vegetables like apples, broccoli, pear, carrots, squash, salad 5-7 times per day (2 1/2 cups of veggies and 2 cups od fruit). |
| Milk/Dairy | Help maintain strong bones and teeth Are a good source of calcium and protein |
Have a serving of low fat dairy foods like 8 oz milk, 1 oz cheese, 1 cup yogurt, cottage cheese, pudding, or frozen yogurt 3 times a day. |
| Meat/Protein | Help build muscles, fight infection, and heal wounds Are a good source of protein |
Try having beef, chicken, peanut butter, fish, tofu, or eggs at 2 meals daily. |
| Fats and Oils | Keep hair and skin soft and gives a feeling of fullness Are a good source of dietary fat |
Include a little fat like salad dressing, olive oil, guacamole, nuts, or seeds at each meal. |
| Many young women don't get enough of all of the vitamins they need every day, even if they eat a balanced diet. Talk with your doctor about taking a multivitamin. | ||
Dorm Room Remedies
I have a meal plan, but always get hungry between meals and at night when I am studying. What should I do?
Keep your room stocked with healthy snacks you can grab when you're hungry, like.
| Granola bars | Oatmeal (packets) |
| Energy or protein bars | Trail mix |
| Popcorn (try the new mini-microwave bag) |
Nuts |
| Animal crackers | Tuna fish |
| Peanut butter | Fresh or canned fruit |
| Crackers, pita bread | Soup |
| Cereal | Pudding |
If you have a fridge.
I love pizza, calzones, and buffalo wings at 2 am. What should I do?
It's okay to eat regular portions of these foods, such as 1 or 2 slices of pizza, once in a while. If you eat regular meals throughout the day, you may be hungry at night, but not starving. Don't deny yourself food if you are craving it, but don't over indulge either. Eat these foods in moderation.
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. Pack healthy portable snacks such as fruit or a granola bar 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.
3. Don't forget Dairy
Your bones still need calcium to stay strong. Dairy foods and some dairy alternatives, such as enriched soymilk, provide protein as well as calcium.
4. Stay Hydrated
Proper hydration is important for healthy skin and organs. Drink water even if you are 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 are often more than one serving size and they're getting bigger and bigger. You may not realize how much food you are actually eating. When you are at a restaurant, plan on taking half of your meal home or spilt an entrée with a friend. When eating at the dining hall, take smaller portions to start and go back for more if you are 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 short cut 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 get credit, too. 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.
Eating well and staying fit at college doesn’t have to be a challenge. Remember to balance nutritious foods and exercise regularly. Following the tips in this guide will put you on the fast track to staying healthy at college! |
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