For those headed to — or back to — college in the next couple of weeks, it can be a nerve wracking time of change. New housing, new dining, new friends, new classes . . . new start … I wanted to give you a little gift that I hope will help to keep your health high on your priority list; your brain is bound to be overloaded and health may not be your main focus right now. Really, you will come to find out that being prepared is 90% of what you do in life, so if you are prepared to eat well, the follow through will come easily. The same lesson can be applied to your schoolwork, but I’ll let your parents point that out to you.

Tips to get you going:

Start your day off on the right foot!  Even if you wake up at noon, begin every day with a balanced breakfast that includes a high fiber starch (or fruit) and lean protein or healthy fat. Not only will it help to help rev your metabolism, stabilize your blood sugar, control your hunger, and boost your energy level, but studies have shown that students who eat a healthy breakfast do better in their classes! Even if you don’t have time to have a “sit down” breakfast, keep healthy items in your dorm room for “grab and go” breakfasts. For example:

• o   Oatmeal packets
• o   Individual containers of milk
• o   Natural peanut butter (check out the individual packets of nut butters such as http://www.justinnutbutter.com/)
• o   Fruit (grab a piece from the dining hall to save as a snack later)
• o   Whole grain cereal  with 3 grams of fiber or more. I love the reusable snack bags found at: http://www.snacktaxi.com/snack-sacks.html
• o   Low fat plain yogurt
• o   Individual hummus containers
• o   Individual cheese portions, such as cheese sticks or Baby Bell
• o   Hardboiled eggs (can buy pre-cooked or hard boil a big batch in your dorms’ kitchen at once)
• o   For makeshift breakfast ideas, try:

• Hard boiled eggs and a piece of fruit
• Kind bar and a snack cup of applesauce
• ½ cup of high fiber cereal and 6 oz yogurt smoothie
• ½ cup of oatmeal with 10 almonds and a tablespoon of raisins

 

Move it! When you plan your semester and know your schedule, plug in where and when you will exercise. Treat physical activity in your schedule with the same importance as your classes and other important appointments. Whether you go to the gym, walk to class, join an intramural sports team, or take a fitness class for credit, daily exercise can improve your mood, help relieve stress and anxiety, increase your energy, promote better sleep, and help you maintain your weight! 

 

Avoid excess caffeine!While 1-2 cups of coffee per day are fine, don’t depend on soda, coffee or energy drinks as a substitute for sleep. This can actually backfire and cause insomnia, disrupt concentration, and cause restlessness and anxiety!  Instead, try to get adequate sleep (8 hours a night!), and take mental breaks while studying to refresh yourself. A good, consistent exercise regimen and consuming nutrient dense snacks throughout the day will help keep your energy up too.

 

Snack wisely! Keep healthy snacks on hand to avoid going to the vending machines. You need snacks to fuel your brain and stabilize your blood sugar. Set yourself up for success by stocking your ‘pantry’ and make sure there is always a healthful and non perishable snack in your book bag. Ask loved ones to send you healthy care packages and write down the snacks you would like to receive. Some examples or non perishables that you can keep in your dorm room are:

 

• o   Nuts
• o   Trail mix – have mom pull together a container of your favorite nuts, shredded coconut, dried apricots, sunflower seeds, dried berries and dried cranberries. Portion into ¼ cup containers
• o   No sugar added dried fruit and dehydrated vegetables
• o   High fiber crackers
• o   Natural peanut butter
• o   Seaweed snax
• o   High fiber cereal
• o   Popcorn made with an air-popper – even easier than having a microwave and much healthier!
• o   Vegetable soup
• o   Bars such as Kind, Lara
• o   Oatmeal
• o   Tea
  • o   Snackmasters turkey, tuna or salmon jerkey, found at: http://www.snackmasters.com/products.htm

 

I hope you have a great semester. Prepare yourself to be successful and you will be cume laude in no time. Practice the grown up habit of making healthful choices now and they’ll set the foundation for when you hit the working world (but enjoy sleeping late, Fridays off and living with friends as much as possible right now, because you’ll miss those collegiate perks!).

Posted on: Aug 15, 2012

Tags: college, dorm, healthy eating, on-the-go