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healthy foods

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Tips for Eating Healthy in College

January 21, 2020

When you are in college, especially if you are living on-campus away from home, it may be overwhelming to figure out how to eat. From the plethora of on-campus food choices to dining halls, it is easy to eat too many calories or go overboard during your first year at university. Here are some ways that you can ensure that you are eating well but still enjoying what your campus has to offer. 

Make Health Conscious Dining Hall Choices

One of the biggest advantages of living on campus is that you will have access to the dining halls, which more often than not are buffet or all-you-can-eat style. These can be to your benefit or detriment, depending on what you choose to indulge in when you decide that you want to have unlimited food options. If you are eating breakfast before heading to class in the morning, try opting for whole-grain alternatives rather than greasy bacon or a calorie-laden omelet. You should also be conscious of everything you choose to put on your plate. 

Use Dense Nutrition and Supplements

Even if you are trying to eat as healthy as possible, it may not be enough to be nutritionally sufficient so that your body can operate at its best. To combat this, it may be best to try supplements or condensed nutrition, which you can take in capsule form or add into smoothies and shakes. For instance, green or red superfood powder is often packed with fruits and vegetables that will give you energy and a myriad of health benefits. 

Find Easy Dorm Recipes

Living in the dorm rooms, you may think that you do not have any ways in which to cook on your own. However, there are many simple recipes that you can utilize if you want something to eat with only microwave access. Make a board on Pinterest or a simple list of microwave alternatives to some of your favorite foods, such as macaroni and cheese, the classic Top Ramen, and even desserts in mugs, like chocolate cakes or brownies. This way, you can eat from the comfort of your dorm, save money, and avoid going to the dining hall. 

Pack Filling Snacks

When you are on the go during the day, it can be all too tempting to stop for a slice of pizza or other indulgences in between classes. However, these snacks are often processed foods that contain calories your body will burn through quickly. Instead, try keeping some snacks in your backpack so that you can combat hunger without spending unnecessary money on calorie-laden options. Some great snacks that are nonperishable include whole wheat crackers, banana chips, trail mix, or whole-grain pretzels. Be sure to pack more than you think you need before you leave your dorm room for the day. 

You do not have to worry about gaining weight when you experience university life for the first time. With these tips, you are sure to be able to eat healthily and make the most out of living on-campus.

BIO: Brett Clawson has a degree in Business Management and has started a couple of small businesses. When he’s not focusing his time on those, he spends time with his wife and two sons. His oldest son has entered the wonderful realm of college, and he now enjoys sharing tips that he and his son have found essential for college life.

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Essential Recipes for College Students

September 6, 2019

As a college student, you are probably already sick of eating at the dining hall and eating out can be way too costly. There is a solution to this issue! You don’t need a full kitchen to have a delicious meal. You can cook something great right inside your dorm room. Here are some recipes that are perfect for college students!

2 Minute Omelette in a Mug

This is the perfect recipe for a student who is looking for a quick breakfast in the morning. You can get a boost of protein from this customizable microwavable meal!

Two Minute Thai Peanut Noodles

This is a recipe that reinvents your typical bag of ramen noodles. Adding only a few ingredients takes a cheap and ordinary meal and turns it into something special! 

Peanut Butter Banana Wraps

This is a simple and easy to assemble recipe! If you have a busy day this is a great option for a meal you can eat on the go.

 5-Minute Vegetarian Burrito Bowl

Whether you are a vegetarian or not, this is a great lunch or dinner option for any college student. With only a few ingredients you can assemble a tasty and healthy meal in the comfort of your own room. 

Chocolate Cake in a Mug

Mug cakes are delicious and easy to make! It could be fun to invite some friends over to make mug cakes in your dorm on a cold day. 

These recipes are easy to make and will be a refreshing change of pace from dining hall food. Cooking is a fun activity to do with friends or even on your own! Having a few recipes available to make in your dorm for when you don’t want to go to the dining hall will come in handy. Experiment with these recipes and look for some of your own to figure out what works best for you!

Health Other

Eating healthy in College

April 27, 2017

Summer is almost here! The hot weather is starting to be here to stay and along with that comes more revealing clothes and thinner material. Although you should always be eating healthy and exercising. The summer is a great incentive to really get the ball rolling. The good news is you can be proactive by adding quick nutrients to your diet in hopes to minimize your risk of weight gain. When you visit your dining hall be sure to make sure at least 50% of your plate is green and leafy! Like what you see?

 

  1. Visit CollegeNutritionist.com for more info.

This website is a great overview of quick do’s and don’ts to make sure you have great food decisions.

  1. Visit teenvogue.com/story/healthy-college-eating

Teen Vogue has such an easy read on 10 easy ways to eat healthy in college and teaches on how to listen to your body.

  1. Visit nerdfitness.com/blog/a-college-guide-to-eating-healthy/

The quick nerd fitness blog gives a nice overview on workout routines that can be done coupling that with exercise.

  1. Visit http://www.bestcolleges.com/resources/student-nutrition/

This article goes over the recommended daily intake and breaks down how unhealthy food affects the body.

  1. Visit https://www.choosemyplate.gov/college

Choose my plate is a movement that is beginning with helping college students eat healthy and work with their campus to promote health in young adults.

Health Other

What to Eat on Exam Day

October 29, 2014
What to Eat on Exam Day

Since it’s the middle of the semester our school work is definitely piling up. That means it’s time for exams. Doesn’t it seem as if your teachers put all of your tests in one week?? It sure seems that way to me. The most important thing about exam day is keeping your body healthy and strong. And what is a better way to do that with something we all love… FOOD! Below are some helpful tips to prepare your brain for exam days!

Brain Foods

One of the best foods to eat to increase your mental alertness is protein rich foods. A few examples are eggs, nuts, yogurt, fish, flaxseed, and cottage cheese. Blueberries are also very good brain food. They help reduce any effects of age-related conditions and also is found to help increase your learning capacity. This is extremely necessary for a college student!

Brain Boosting Drinks

If you want to do well on exams these drinks are perfect for you! Staying hydrated is important and the best way to do that is to drink water and tea without sugar. Drinking these drinks will help increase your alertness, concentration, and energy! How awesome is that? Drinking tea can also help other parts of your body. For example, if you can’t fall asleep before an exam you should drink lavender tea to help you calm down. A lot of people get restless the night before exams so this tea will help calm your nerves as well as increase your concentration!

Light Meals

The best way to optimize your brain activity is to eat light meals. If you eat too much food it can make you drowsy. If you’re drowsy, you’re not fully alert during your exam which can hurt your grade. An example of a healthy, light breakfast to eat is steel cut oatmeal and some eggs (preferably egg whites). These foods have choline in it which will help your mental performance and will improve your memory in the long run. Sounds pretty good to me!

Foods to Avoid

Foods with white flour like cakes, cookies, and muffins are bad foods to eat on exam day. You should also stay away from foods with high refined sugar like chocolate or other desserts. These foods are bad to eat because your body processes them quickly and can cause your blood sugar levels will drop. If you’re blood sugar levels drop during your exam, you’ll have a harder time concentrating and staying alert.

Drinks to Avoid

There are also some drinks to stay away from on exam day. Staying away from alcohol and sugary drinks will help you be able to retain information and stay focused. I know a lot of people like to drink caffeine. However, drinking caffeine actually increases your anxiety. Most people get nervous for exams so why add something that will increase your anxiety even more?

Vitamins

Let’s be honest, college students aren’t the best at eating balanced meals. Since this is happening, your daily intake of vitamins and minerals are low. This can hurt your mental health on exam days as well as your every day life. Supplements are a good way to make sure that you eat the required intake. A good vitamin to start taking is Vitamin B. Vitamin B strengthens your brain activity. This is found in soy milk, tofu, beef, chicken, eggs, and cereals. Iron, calcium, and zinc are also good because it boosts your ability to handle stress. This is perfect during exam days! Changing your diets to these simple tips can really make a difference during your day as well as during your exams. Eating healthy foods help create a healthy brain!

Health Other

Healthy Foods to Fight Flu Season

October 14, 2014
Healthy Eating to Fight the Flu!

Fall is finally here and that means the changing leaves, Halloween decorations, oversized sweaters, and our favorite Starbucks drinks. However, it also means that flu season is beginning and about to peak. Instead of spending our time waiting for the first symptom of the flu to come upon us, a few easy changes to our diets to add more vitamins can help prevent the flu. Eating healthy=less of a chance of getting the flu! There are many benefits to each of these vitamins and minerals, here are a few that I find are the most important to staying healthy and keeping your immune system strong.

Many people don’t meet the required daily intake for these vitamins with their diet alone, even though this is the first step to being healthy during the flu season. Nutrient dense food is so important in building up your natural immunity. Keep in mind that if you’re not a fan of the foods listed for each vitamin, then a supplement could work as well. Multivitamins are one of the best choices because they contain all of the vitamins in one dose. So which vitamins and minerals do you need this season? Read on!

Vitamin C

The most common vitamin that everyone knows to eat during flu season is Vitamin C. Vitamin C is a great supplement for antioxidants, healthy bone, muscle, and ligament growth, and protection from free radicals (determined by how the bonds are formed). The best foods to eat to optimize your Vitamin C intake are citrus foods (orange juice, lemons, limes, grapefruit), broccoli, and green peppers.

Vitamin E

Another vitamin that you want to eat during flu season is Vitamin E. Vitamin E is a great vitamin to take for your immune system, and it is also good for healthy skin and eyes! How could you not want to take something that is good for your overall health of your body?! Some also think that eating Vitamin E is good for preventing various diseases like heart disease, cancer, diabetes, and the not so serious cold sores. Sounds like a good vitamin to eat to me! Vitamin E is found in mostly the legume family. This is sunflower and corn oil, sunflower seeds, and nuts (almonds and peanuts). It is also in spinach, avocados, and beet greens.

Zinc

Zinc is a mineral that is good for your body during flu season as well. Zinc is one of the most important minerals because it is found in every single part of your body. The main health benefit to having zinc in your body is that it is one of the biggest antioxidant that helps fights cancer. Not only does it help fight cancer but it also helps maintain your hormone levels, which is extremely important for your overall health. This is especially important for athletes because your hormone levels help develop your muscles and strength. You can find Zinc in meats, chicken, and peanuts and peanut butter, though be careful to eat these foods in moderation, focusing on eating lean meats to optimize your overall health.

Keeping your body healthy is one of the most important things that you can do while at school. Eating these healthy foods can help prevent or decrease the severity of the flu. Healthy foods=healthy body!