October 30th, 2012 · No Comments ·

Your question is a common one…ever heard of the Freshman 15? No matter what year you’re in, eating right while in college can be tough if you’re not properly armed. Here’s a quick list of on the go foods to keep at home(some you can eat right out of the package, some you just need to add hot water to): Nutrigrain bars, instant oatmeal packets or cups, lowfat or nonfat yogurt, Ragu Express, Starkist tuna salad kit, whole wheat crackers (like Breton minis or lowfat triscuits), low fat graham crackers, peanut butter, jelly, whole wheat bread, canned lentil soup, baby carrots, apples, bananas, oranges. You can make a snack mix out of dried fruit (I like cranberries), almonds, soynuts, pretzels and whole wheat crackers.

When you’re having to grab fast food for lunch, here are some tips for you: leave out the special sauce and mayo, try to choose grilled chicken sandwiches when given the option, ask for burritos without sour cream, try lite itemson whole wheat bread at sandwich shops (like Subway, Blimpie’s or Togos), choose salads with lite dressing instead of fries, choose baked potato chips instead of regular chips, if you drink soda choose diet instead of regular (this will save hundreds of calories), when eating pizza choose vegetable toppings instead of meats.
Also, try to keep snacks on you so you don’t go too long without food – this can lead to overeating. Always eat breakfast (even if it’s just a cereal bar and yogurt), keep a stock of water bottles wherever you go and try to drink at least 2 liters per day. If you have time, pack your lunch so you don’t have to scramble to find something. A good lunch includes foods from several different food groups.

For example, peanut butter and jelly sandwich, baby carrots, banana and nonfat yogurt. This is a perfectly balanced meal and quite filling.

If you need more suggestions you can chat with me M-F 9-5 PST on the chat line. Just go to “dietitian chat” under the diets section.

Also, since you’re in college you may have an opportunity to take a course in nutrition – I’m sure you’d enjoy it!

Tags: Nutrition & Health Promotion