Nutrition Tips for College Students

Many college students gain weight during their freshman year in college.  The weight gain results from several changes in lifestyle habits that take place during the first year.  The unlimited, around the clock, unhealthy food choices; excessive alcohol intake; inconsistent meal schedules; emotional eating; lack of exercise can cause the gain of unwanted pounds.  Listed below are healthy tips that may help you adjust to college while avoiding weight gain. 

Eat Regular Meals

• Eat a small meal every 3-5 hours. 

• Eat breakfast within an hour after waking up: 

  • Pick up a piece of fruit or a bagel from the cafeteria at dinner for breakfast the next morning. 

  • Eat breakfast on the way to class. 

  • Breakfast can include any type of food such as one slice of leftover pizza, sandwich, fruit, or a cereal bar. 

• Avoid snacking throughout the day if you tend to overeat at night. 

Make Healthy Meal Choices 

• Wait until you have finished your meal before deciding on dessert; skip it if you feel full 

• Include at least one serving of fruit and one serving of vegetables at lunch and dinner. 

• Choose the healthiest meal options available. 

  • Request salad dressing, sauces, and gravy on the side 

  • Choose the plain meal options (baked chicken instead of a casserole dish). 

  • Request 1/2 sized meal portions. 

  • Limit breaded and fried foods. 

  • Ask if they have plain steamed vegetables available. 

  • Limit cream soups and creamy sauces. 

Healthy Protein Sources 

• Include foods containing protein at each meal: 

  • Lean meat 

  • Fish 

  • Poultry 

  • Hard boiled eggs 

  • Cottage cheese 

  • Canned tuna 

  • Peanut butter 

  • Beans 

  • Yogurt 

  • Milk 

  • Low-fat cheese 

  • Tofu 

  • Humus 

Make Healthy Snack Choices 

• Have low-calorie snacks available. 

• Avoid eating a lot of "fat free" foods as they can be high in calories. 

• Say "no" to vending machine junk food such as candy, chips, regular soda, sweetened tea, and fruit drinks. 

Lower Calorie Snack Options 

• Light microwave popcorn 

• Fresh or canned fruit 

• Vegetables 

• 1 cup of unsweetened cereal 

• 10 small French fries 

• 20 baked potato chips 

• 1/2 cup frozen yogurt 

• Lite yogurt 

• 2 small cookies 

Drink Responsibly 

• Avoid drinking large amounts of regular soda and other sweetened beverages. 

• If you are of legal age, limit alcohol as it is high in calories 

  • Alternate each alcoholic beverage with water or seltzer. 

  • Dilute mixed drinks with water or seltzer. 

  • Never drink on an empty stomach. 

Be Prepared for Emotional Eating 

• Have lists of things you enjoy doing to replace eating when you are stressed, tired, upset, excited, or bored. 

• Control the amount of "emotional" food you eat: 

  • For the late night pizza cravings: limit yourself to 1-2 slices 

  • Ask yourself if you are really hungry before deciding to eat. 

Healthy Alternatives to Eating 

• Read a book or a magazine 

• Write a letter, call, or email a friend or family member. 

• Take a shower. 

• Go for a walk. 

• Work ahead on an assignment. 

Exercise Daily 

• Sign up for an exercise class each semester. 

• Make use of the fitness facility on campus most days of the week. 

• Take a walk between classes once a day. 

• Walk or ride to classes instead of taking public transportation.  Try walking at a faster pace between classes. 

Examples of Flexible Eating Schedules 

DAY 1 

DAY 2 

DAY 3 

DAY 4