Laura O'Gara, RD, LDN provides free one-on-one nutrition counseling at the health center for students wishing to discuss their eating patterns or diet.
Check out Soundbites
Volume 1 - Healthy Eating, Antioxidants, Healthy Exercise Habits
Volume 2 - The Way We Eat, Eating Healthy in the Dining Halls, Gaining Weight
Volume 3 - Sizing up Portions, Spring Training, Healthy Initiatives
Volume 4 - Healthy Eating on Campus, Eating for Energy, The Truth About Carbs, Food Allergies
Volume 5 - Resolve to Eat Smarter, Great Reasons to be Active, Beyond Calorie Counting
Healthy Eating in the Dining Halls
Let's face it: it can be hard to eat healthy while in college. Changes in sleep-wake cycles, availability of food options, stress and social situations all contribute to altered eating patterns during the college years.
Here are some general tips on how to eat healthy on campus:
- Try not to select two sandwich options every day, including wraps, burgers, quesadillas and burritos. Limit sandwich options to one meal and include a solid protein option--chicken, fish, meat, tofu or salad with protein options such as beans, tofu, cheese for the other meal.
- Include 1-2 servings of fruit and/or vegetables with meals, especially lunch and dinner. Fiber in these foods will help keep you satisfied between meals. Whole grain carb options also provide good fiber.
- Try to eat every 3-5 hours to keep energy levels up and to control hunger. Have a snack in between meals if time frames exceed this range.
- Don't be afraid to use a little healthy fat, either as salad dressing or as oil cooked into your meals. Fat, like fiber, also keeps you satisfied and less hungry between meals. Canola oil, a healthy fat, is used on campus.
- When possible, have your larger meal in the middle of the day. Use those calories to meet energy demands, control hunger and to maintain physical and mental energy.