First Time on Campus Health Tips

It’s about that time to start packing up your room, getting the last of your text books ordered, and head off to a new chapter of your life at college.  As excited as you may be to see your friends, start new classes and participate in your clubs and activities, I’m here to tell you not to worry about that dreaded “Freshman 15” myth or straying from your healthy lifestyle.  There are plenty of ways to stay on track and still have a great college experience.

If you are a student that dorms, you most likely have a meal plan.  Meal plans are usually a card with a pre-set amount of money that is used as a debit card when purchasing your meals.  This limits you to a certain amount of food.  Some colleges have a card that you swipe to get into your cafeteria and you fill your tray as much as you want for the cafeteria visit.  Both options can make it difficult to control portions and choose the foods you know are healthy when so many other options are available to you.  Also if the dining hall isn’t particularly delicious, you might stray to grab-and-go options that will leave you hungry and dialing for take-out later at night.

You also may be a student who is commuting to campus and you don’t have the use of a meal plan.  This can offer challenges as well with feeling like you’re living in your car commuting back and forth, and with class times making it hard to manage preparing y your meals and snacks.  These tips can help you too!

Here are some tips to eating healthy while you start college:

Tip 1: Utilize Your Resources: Instead of buying all your meals at school, go to the closest supermarket in your college town.  Your school might have a shuttle available that allows you to do so.

–          Since you may only have a refrigerator, stock up on milk, cereal, fruits and vegetables that you can eat without cooking, and plastic bags and containers. You can pack fresh blueberries in one bag, and strawberries in another to bring to class with you as a snack instead of hitting the vending machine.  Try finding your favorite hummus and get carrots and celery to dip instead of chips.  Put them in a plastic container and you have another on-the-go delicious snack.

–          Stocking up on whole grain bread and healthy spreads like hummus or avocado, cheese and tomato, can be your quick fix to a delicious lunch. This way, you only have to buy yourself dinner at your school cafeteria.

Tip 2: No Kitchen, No Problem!:  If you don’t have a full kitchen and will be eating the majority of your meals in the cafeteria it can be difficult.  When at your school’s dining facility, try to make smart choices.

–          Instead of getting the burger and fries, opt for the salad bar with lean protein, walnuts, and avocado and chopped up apples.  Grilled chicken and fish with cooked vegetables  and whole grains are also good options.

–          If the cafeteria has a vegetarian section, try getting a veggie burger.

–          Try and stay away from novelty foods like pizza, nachos and frozen yogurt stations and make them foods you sometimes treat yourself to, rather than an everyday option.

Tip 3: Save Money and Be Healthy:  These tips can be especially helpful for commuters who may be trying to save money by going to school nearby, or for any college student who is tries to be aware of their financial situation.

–          Being able to bring your own homemade food not only saves you money, but you know that what you are bringing is healthy.

–          If you are going to be on campus all day, wake up a little earlier to pack snacks and a lunch like the one listed above.

–          Store granola bars or bags of trail mix in your glove compartment to stop yourself from hitting the drive thru on the way to or from classes.

–          Sometimes meal plan money carries over from year to year and you actually can get it back at the end of your time at school.  Make sure you check the policies your particular institution has so you know how far your meal plan money can take you.

Tip 4: Social and Healthy Savvy: One of the most fun things about going away to school is the social aspect.  A lot of times this can involve going out to meals, sporting events and other social activities involving food with friends.   

–          If you do go out, try not to stray from the types of foods you normally bring for yourself, keeping in mind to fill up on whole grains, fruits, vegetables, and lean proteins.

–          Don’t feel pressure to keep eating just because your friends are.  Be strong in your healthy convictions and you might influence them to be healthier too!

Tip 5: Keep Moving! There are probably more opportunities than you think to easily incorporate exercise into your schedule.

–          Students may not know, but most schools allow you to use the gym.  Find out from the students or faculty, and ask when you are allowed to use it in case they have sports teams using the gym at certain times.

–          While stressed for studying for your big test, take a break and run on the treadmill instead of turning to food for comfort.

–          Take stairways instead of elevators in the dorm or on campus in general, or park farther away if you commute.  Added little strategies like this can really increase your movement.

Over all, the most important part is to have balance.  Keep in mind you are allowed to have that cheeseburger, but if you do, try having it without the bun.  Balance is the key to maintaining a healthy lifestyle.   You can also follow my iEat Mindfully™ blog for helpful behavioral skills to navigate a healthy lifestyle during this new time in your life!  Good luck this semester!

Your turn to take action: What will you do to keep your healthy lifestyle while at college?

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