How to Eat Healthy in College

As a college student, you’re adjusting to a different environment, meeting new people, and managing your own meals. With these challenges, it can be easy to fall into unhealthy eating habits. However, you can maintain a balanced diet even with a busy student schedule and limited budget. Whether you’re exploring the dining hall or the grocery store snack aisle, there are plenty of healthy and affordable options available. These tips will help you eat well during college (and avoid the freshman 15). 

1. Make breakfast a priority

Regardless of when you wake up, try not to skip breakfast. Breakfast is the most important meal of the day and literally means “breaking the fast” after a night of not eating. Since your body burns calories as you sleep, it’s good to eat foods that are rich in protein and fiber in the morning. Eggs, oatmeal, yogurt, cottage cheese, and loaded toast are good options for breakfast, as they fuel your brain and keep you focused. If you don’t have time for a full meal, opt for a banana or granola bar to keep your energy up. 

2. Choose wisely in the dining hall

The dining hall on campus probably offers a wide variety of foods, but not all of them will be nutritious. It’s up to you to practice the self-discipline needed to resist unhealthy options. Instead of fried foods, reach for grilled or baked proteins. Head to the salad bar for fresh fruits and vegetables, and choose a healthy salad dressing, like oil & vinegar. Additionally, opt for whole grains like brown rice or quinoa over white breads and pastas. With so many food choices available, it can be easy to load up your plate. Focus on building a healthy meal and practice good portion control to successfully conquer the dining hall. 

3. Stay hydrated

When you’re not properly hydrated, your body struggles to perform at its best. You may experience feelings of hunger, tiredness, dizziness, or even muscle cramps. As a student, you should invest in a high-quality reusable water bottle and carry it with you at all times. Aim to drink at least 2 to 3 liters of water daily. If you struggle to drink plain water, consider adding slices of lemon or an electrolyte packet to enhance the flavor. Staying hydrated throughout the day can lead to better focus, increased energy levels, healthier skin, and improved digestion.

4. Stock up on healthy snacks

Imagine you’re working on a big project in the library. You’re in your flow state – good ideas and the right words are coming naturally to you. All of a sudden a pang of hunger hits, capturing your complete attention. You could hit up the vending machine for a stale bag of chips or an overpriced candy bar. But ultimately, a healthy snack would be much better for your body and progress. Consider healthy food options like dried fruit, mixed nuts, a protein bar, or whole grain crackers with hummus to nourish your body between meals. Keeping a supply of portable and healthy snacks on hand can help you resist unhealthy cravings and stay on budget. 

5. Watch your caffeine intake

When a coffee shop is conveniently located on your route to class, you may find yourself stopping there often. However, consuming too much caffeine every day can negatively impact your health. Excessive caffeine intake can lead to jitters, dehydration, and sleep issues. Reducing the number of daily caffeinated drinks, whether it’s soda, coffee, energy drinks, or tea, can be beneficial. If you’re feeling tired, reach for your water bottle or take a quick 20-minute nap as an alternative to caffeine. You may be surprised at how much better you feel when you limit caffeine in your diet. 

6. Be strategic with grocery shopping

Before you head to the store, make sure you have a grocery list with you. A list will help keep you accountable in determining your needs from your wants (like the latest flavor of Oreos). Processed snacks may taste good, but it's better to give your body the right foods and necessary nutrients for the week. Foods rich in healthy fats, like avocados, fish, and nut butters, are good options. Furthermore, eggs, rice, and frozen vegetables could be versatile staples to keep on hand for when you don’t know what to make. Lastly, utilize coupons, look for student discounts, and watch for sale items to save money on groceries.

7. Meal prep when you can

Prepping healthy meals in advance can be a great way to eat a balanced diet. Simple meal plans, such as a premade salad with tofu, stir-fried beef and veggies with rice, or a simple whole grain pasta and pesto, are best. By batch cooking your lunches or dinners for the week, you free up more time for studying or hanging out with friends. Having access to ready-made meals will keep you away from fast food temptations, helping you spend less on food in college. Remember to keep in mind your healthy food recipes and ideas when you’re creating your grocery list.

8. Avoid late-night snacking

Without parental supervision, it might be tempting to frequently indulge in ice cream or fast food runs before bed. Yet, late-night snacking can become a bad habit, even if the portions are small. The craving for snacks before bedtime is often a result of not eating enough during the day. When you eat balanced meals at the right times, you’re less likely to reach for ice cream or chips at midnight. If you still feel the urge to snack before bed, try herbal tea or warm water with lemon. Another option is to brush your teeth earlier to signal that eating time is over.

9. Enjoy treats in moderation

A healthy diet is not about cutting out your favorite foods; it’s about finding the right balance. You can indulge occasionally, as a cupcake or an extra slice of pizza won’t ruin your health goals. Just make sure to keep portion sizes in mind. Having your favorite snacks in moderation can prevent feelings of deprivation and make your overall diet more sustainable. Enjoy your favorite treats without guilt by balancing them with healthier meals. 

Practicing healthy eating habits can be difficult in college, but it’s definitely achievable. By including these habits in your routine, you can enjoy a diet that aligns with both your academic and personal goals, while avoiding unnecessary weight gain. Remember, maintaining a healthy diet doesn’t have to be expensive or time consuming. You just need to find what works with you and stick with it. If you prioritize your health like you would your GPA, it will pay off in the long run.