First Author: EmilyA

Second Author:

How To Avoid The Freshman 15! Learn How to Eat Healthy

In College Dorms! 

Headed to college? Here our some tips on how to eat healthy in college dorms. ^[1]

• Eat three meals a day! Don't skip breakfast! Haven't you heard it's the most important meal? 
• Aim for healthy snacks and meals in your room and eat in the cafeteria for the widest range of choices.                                                                       
• Just because a fruit drink says it's good for you, doesn't make it so. Always choose 100% juices to obtain the most nutritional value from it. 
• Every time you eat at a dinning hall grab a piece of fruit and stash it in your bag.  Eat it as a snack while you're on the go! 
• Find your energy boost to stay awake from something besides food. Try exercising running, taking a walk or join an exercise class at your gym on campus. 
• Remember Portion Control! You want to measure your main entree by the size of your fist. 
• Eat half that for your side dishes. 
• Carry a bottle of water with you wherever you go, and actually drink it! Your body needs it to stay hydrated. 

What to eat when your are on the go.

• Grab half a bagel with some peanut butter, and a piece of fruit
• Lunch rush? Whip up a smooth with skim milk and your favorite fruits
• Hummus is a must have for your fridge! Put some on whole wheat pita and vegetables
• Sandwiches are always good, load up on vegetables and try and use  mustard instead of mayo or butter. 

When eating at the cafeteria...^[2]

• Try to avoid sugar coated cereals and use skim or soy milk with your cereal. Drink a glass of milk with your breakfast build those strong bones!
• Grab a piece of fruit with your breakfast. Only eat eggs, bacon or sausage once a week!  
• Look for broth based soups loaded with vegetables they make for a good source of protein and leave you feel satisfied. 
• Salads are always a healthy choice, remember to use low-fat dressing. Add protein to your salad with chopped eggs, cottage cheese and turkey!  
• Look for entrees that our grilled or baked rather then fried in grease. 

What you should keep in your dorm:                

• Pretzels
• Individual packages of vegetables 
• 100% Fruit Juice
• String cheese
• Peanut butter or hummus
• Trail mix 

For More Tips

http://cheaphealthygood.blogspot.com/2007/09/cheap-healthy-college-food-tips-for.html

References: 

http://yourtotalhealth.ivillage.com/the-dorm-diet.html?pageNum=1

http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1200&page=2

Fit & well: Core concepts and labs in physical fitness and wellness, Brief Edition (8^th Ed.).