College students are generally not known for their healthy eating habits. Take steps now to overcome the challenges that busy students face in trying to eat healthy:

1 - Stock your dorm room with such healthy items as fruit (fresh, dried and canned without added sugar), vegetables (fresh, frozen and canned), nuts, seeds and peanut butter, canned tuna and Alaskan pink salmon, high fiber cereals, yogurt, hummus, crackers made without hydrogenated fats and green tea.

2 – Don’t even think about skipping breakfast! Even if you are the kind of person who rolls out of bed at the last possible moment, you still have time to grab a piece of fruit to munch while walking to class. If you have just a bit more time, spread a graham cracker or slice of whole grain toast with natural peanut butter. Studies consistently show that people who eat breakfast have a significantly higher metabolism than those who skip out on this tasty meal.

3 - Skipping out on lunch is also not an option. Plan ahead for those busy days when your classes go back to back, by throwing some simple protein / carbohydrate combinations into your book bag. A handful of nuts with an apple, or a string cheese stick with several healthy crackers (made without hydrogenated fats) can fill in for lunch until you have a break.

4 - When you do have time for lunch, steer clear of the cheeseburger and fries and opt instead for a lean protein source and veggies, such as a tuna wrap with spinach and tomatoes, or a chicken sub with all the veggies. Bean burritos with a side salad are another good option.

5 - Instead of downing glasses of regular soda, fruit flavored drinks or heavily sweetened tea with your meals, consider drinking water, skim or soy milk, or unsweetened (or lightly sweetened) tea.

6 - Become a “mindful” eater. Take at least 20 minutes to eat your meals. In this way, you will allow sufficient time for your brain to register you had food. You will be able to better identify the point of comfortable fullness…..and will be able to stop eating at that point, instead of overeating.  Also, pay attention to when your body is trying to signal that it needs food.  Don't ignore your hunger!

7 - Find ways to get in at least 5 servings of fruits and vegetables per day. One serving is considered ½ cup of cooked or raw vegetables or fruit, a medium piece of fruit or one cup for raw leafy vegetables such as spinach or lettuce.

8 – Why are you about to eat that third slice of pizza at 11:00 p.m.? Eating a healthy snack when you are truly hungry is appropriate, but if you are not hungry, you are clearly eating in response to another cue (boredom, studying, eating because others around you are eating, etc.).

9 - Look for ways to have your favorite foods, but in a more healthy way. For example, order a thin crust pizza and top with several veggies instead of the meats. Load your Mexican food with salsa, instead of sour cream. Instead of polishing off the entire plate of pasta, take some home for lunch tomorrow.

10- So many desserts to choose from in the dining hall, sorority/fraternity house or restaurant! Consider sharing one dessert with a friend. Better yet, enjoy a generous portion of fresh fruit as an alternative to heavy desserts.

Last Reviewed: August  2007