As a new school year is now in full swing, some of you or your children may be in college for the first time. This is a period of growth and learning to take care of yourself on your own. With this often comes making all of your own food choices, which can be a new experience for some. Keep reading to get some ideas on making balanced food choices during this exciting time!
Start the day with a high protein meal
Having a high protein meal early in the day can help keep you feeling more full throughout the day. Aim for at least 20g of protein for your first meal. How can you reach this goal? Two eggs will get you 12g of protein – some schools will have an omelet station and if you add a serving a cheese that will provide an additional 5-7g. Add a slice or two of whole wheat toast and your meal will be over 20g of protein! If you don’t plan to eat breakfast at a dining center, Greek yogurt, string cheese and hardboiled eggs are great options to keep in your dorm room or apartment.
Be smart about eating out
Eating out is a natural part of the college experience and a fun thing to do with new friends! There are often fast food options on campus as well. You can plan ahead by looking up nutrition information online so you know what some of the best options might be. Look for items lower in saturated fat and sodium and higher in fiber. More simply, look for items that say “grilled” or “baked” rather than “pan-fried” and limit items made in cream or butter sauces.
Late night study snacks
Everyone approaches studying differently. For those who choose to stay up into the wee hours of the night preparing for an exam, snacking can be a useful tool in staying awake. Keep mindful snacks on hand to help in these scenarios. Air-popped popcorn, pistachios, dried fruit, and protein bars are just a few ideas for items to keep handy.
Trying new foods
Being on your own for the first time is a great opportunity to try new foods. If your meal plan includes all you can eat options at a dining hall, maybe now is the time to try that salmon, mushroom burger or tofu dishes that you may have shied away from in the past.
Take a lap
Dining halls may have several different stations with different options available for each meal. Take a few minutes to walk around and see what is available for the meal before deciding on your choice that day. Try to build your meal around a lean protein (chicken, lean beef, eggs, and beans are a few options) and a fruit or vegetable. Some schools will even post available options online on their dining center page.
About the author:
Megan is the Registered Dietitian at the Health Department. She has been with JCHD for over 3 years and previously worked in the hospital setting gaining clinical experience. Megan enjoys promoting both nutrition and physical activity. Her favorite forms of exercise are CrossFit and hiking. She provides individual and group nutrition counseling as well as community presentations.