Sharon Richter
Registered Dietitian
Speaker & Writer
College can be a health and fitness minefield for students. Unless you're involved in athletics, it’s incumbent upon you to make time for the gym and physical activities—but it’s easy to skip that gym session in favor of unplanned hangouts, video games, and study sessions. The dining hall is a source of ample, accessible fruits and veggies—but also pizza, soft serve, and waffle fries. Here are some quick tips for balancing a nutritional diet on campus:
- Don't skip breakfast: It’s referred to as the most important meal of the day for a reason. Would you start your car without any fuel? No—so why start your day that way? Ideally, your breakfast should include some protein: eggs, yogurt, cottage cheese, nut butter, and whole-grain carbs should do the trick.
- Stock up on good snacks: If you keep healthy snacks on hand in your dorm, you'll be better equipped to avoid the high-fat or sugary temptations of the dining hall. Some of my favorites are KIND nut and spice bars, edamame, individual squeeze packets of almond and peanut butter, fruit leather, and raw nuts. Look for items with less than 10g of sugar and more than 3g of fiber.
- Sneak in fitness: Sometimes it's hard to fit the gym into a busy schedule, so make more fun plans to do outdoor activities with friends or join an intramural sports club.
- Stay hydrated: Do not wait until you are thirsty to drink water. Start first thing in the morning and keep water on you all day. It helps muscle tone, skin, weight maintenance, and more.
- Find balance at the buffet: You might have all healthy food options on your plate, but too much of a good thing can also go wrong. Think of your plate as if you ordered in a restaurant with a main dish and sides: one serving each of protein, whole grains, and vegetables.
- Eat small, frequent meals: This can be as simple as eating half a sandwich for lunch and the other half a few hours later. Have a yogurt for breakfast and put healthy cereal or some raw nuts in a baggie for a mid-morning snack.
- Get fresh air: Feeling sleepy while studying? Take a walk and get some fresh air. And start practicing deep breathing—inhaling through your nose, exhaling slowly through your mouth—to stay calm and focused.
- Be careful with alcohol: If you're 21 or older, you may find yourself imbibing in alcoholic beverages. If that’s the case, don’t mix drinks, and have a glass of water for every adult be you consume.
- Get plenty of sleep: Good sleep is major for your nutritional health! When you're in a deep sleep, you release hormones that help maintain a healthy weight. Sleep deprivation can lead to disaster in multiple ways!
Never-ending diets are not the key to health. And never letting yourself indulge in your favorite things also isn't the answer. If 80% of the time you eat a balanced diet, you can splurge the other 20%. Just be consistent and you'll have a lot more energy for your academic life.
Sleep can be one of the biggest struggles for college students. Keep your nighttime routine healthy with this Top Sleep Hygiene Advice for Tired Students.