College. A time of new adventures, goals to pursue, and endless change. Navigating this new phase can be exciting and quite nerve-wracking. One change I didn’t anticipate was the way my body would adjust to this new lifestyle. I went from practicing high school sports for several hours a day to many hours sitting at my desk studying. Mom’s fresh-from-the-garden home cooked meals were replaced by endless dining hall options. Friends and late-night study sessions replaced a responsible bedtime and by the end of my first year I had a little more than the Freshman 15 to commemorate my first year. 
This is where my interest in health and nutrition really began. Previously having taken good health for granted I knew it was time to learn how to truly care for myself well. Though I wanted a “get slim quick” plan I knew it wouldn’t be sustainable so I started slow, making a few simple changes each week and gaining excitement as I gained momentum with my changes.
Weight loss, clearer skin, less headaches, increased energy and better sleep were the first changes I saw as I kicked a serious caffeine habit and began to fuel my body well.
If you’re in college and looking to reverse some of the same habits I picked up or about to enter and want to avoid my Freshman misfortune consider the following ways to stay fuel your body well while on a budget!
- Make the Dining Hall Serve You – Those endless swipes on your dining hall card can certainly derail you if you’re not smart about your choices.
- Most every dining hall has a salad bar so make salad your first and main portion by loading it with as many vegetables as you can and a generous serving of beans and healthy fats from avocados and nuts and seeds. Be wise about your salad dressing by selecting a vinegar based dressing and tossing your salad with dressing rather than drenching it. Confession: I believe freshman year was the first time I discovered Ranch dressing, using 2 large packets on a salad. While I don’t encourage calorie counting, these two packets added nearly 300 calories and 30 grams of fat to my “healthy” decision.
- If baked or sweet potatoes are available create your own loaded spud with steamed and fresh veggies, beans, and salsa.
- My sister’s college dining halls advertised their menu online a week in advance, which allowed her to pick her favorite spots for a healthy grab and go meal.
- Eat Out Smart – Most campuses have a Chipotle nearby, which is an excellent option for creating a nourishing salad or brown rice bowl. Add beans, your favorite salsa, and their amazing guacamole and you have a truly powerful meal! My Guide to Navigating Restaurants will provide you with further details on making wise decisions no matter where you eat.
- Make it a Community Event – If you live in a house, apartment or your dorm has a kitchen, make new friends by arranging a time to cook together. Make every Tuesday night a time to connect and create a nourishing meal with enough for leftovers. Meals are always better shared with others!
- Eat in Your Dorm with Ease –
- Dorm meals –
- Overnight oats make a delicious and easy option for a grab and go breakfast, so do smoothies, trail mixes, and almond butter banana sandwiches. Engine2’s College Greens post has 6 great ideas for cooking in your dorm whether you have a stove or not.
- Amy’s has various soups and bean burritos that are excellent options for a quick meal.
- Appliances – Ask for a rice cooker or Instant Pot as a graduation gift. They will be used well beyond college! Rice, quinoa, beans, and lentils can all be made in a rice cooker and an Instant Pot allows for the creation of endless meals without a stove and other appliances necessary. The Instant Pot serves as seven appliances in one and would allow any college student to make an array of meals with one pot and limited time. I certainly wish I had one in my college dorm!
I’d love to hear from you! Do you have ways you ate healthy in college or are currently implementing nutritious choices while on campus? Please share!