Tips for Healthy Eating in College

by Brooke Goldstein February 22, 2016

  1. Make healthy food interesting

Give yourself an incentive to avoid takeout by cooking healthy food that tastes good. This will come with time, experience, and exposure to different flavors and cooking techniques. As a general rule, minimize the use of salt and processed dressings in flavoring dishes, and go for more natural products such as citrus fruits, hot sauces, fresh or dried herbs, and spices. This is also possible on a meal plan. Use the spices, sauces, and fruits made available to you to jazz up any sad-looking steamed veggie dish or salad.

 

  1. Don’t food shop on an empty stomach

When you are hungry, you will naturally opt to buy processed foods that require little or no preparation to satisfy you, which tend to be more calorie dense and less fulfilling.

  1. Plan. Prep. Store.

Segregate what you will want for breakfast, lunch, and dinner options, as well as snacks. Make a list and stick to it when you shop. Prep the ingredients for a recipe in advance (chopping, measuring, etc.) and store in Tupperware to save time during the busier days of the week.

 

  1. Alternate protein sources 

Protein is an essential component of any diet due to its role in maintaining bodily structure and keeping a person more satisfied after meals, but it doesn’t hae to be the same chicken dinner every time. Try other foods, such as other lean meats, eggs, beans/legumes, tofu, and nuts in order to get a more balanced profile of both essential and non-essential amino acids.

  1. You are what you drink

The sugars in sweetened beverages, such as soda and fruit juices, are processed more rapidly in the body than sugar from whole fruits, due to the lack of fiber in these products. This leads to increased appetite and unsafe spikes in blood glucose levels, as well as the more rapid production of fat.

  1. Snack smart, avoid “low-fat” and “fat-free” processed foods

Processed foods that are marked “fat free” are often loaded with sugar and chemical additives to compensate for the lack of flavor.­ Snack on raw vegetables, fruits, mixed nuts/natural nut butters, and Greek yogurt throughout the day to prevent overeating at mealtimes.

  1. Don’t fight your food cravings, adjust to them

Mimic junk food items with healthy alternatives. Swap out a pizza for a caprese salad, a pack of M&Ms for dark chocolate, ice cream for blended frozen bananas, etc.

  1. Make it colorful 

Try to make meals as colorful as possible. This will encourage you to put different items on the same plate, from dark leafy greens, to a variety of other vegetables like tomatoes, bell pepper, carrots, avocado, etc. There is a laundry list of recommended vitamins, minerals, and macronutrients for us to consume on a daily basis, and diversity during mealtimes helps to meet those goals.

Article Source: Joe Romeo





Brooke Goldstein
Brooke Goldstein

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