College Survival Food/Drink Tips

The healthy and active lifestyle of many college students, who have access to a variety of appealing whole foods, may help explain why the “freshman 15” isn’t really happening nationwide, according to a recent study [Study: Social Science Quarterly, December 2011]. 

http://onlinelibrary.wiley.com/doi/10.1111/j.1540-6237.2011.00823.x/abstract

 According to this national data, the typical freshman gains about the same weight (2 to 3 pounds) as people the same age who don’t go to college.

 In addition to avoiding weight gain, there are many reasons why college students might want to stock up on healthy snack and light meal options they enjoy for their dorm room.  Late night study groups,  little time for breakfast, and boredom of campus food can easily prompt poor food choices so it’s important to have good options at your fingertips.

What powerful food groupings are missing from your meal choices on campus? Fruits? Vegetables? Lean meat? Lowfat Dairy? These are the foods you might want to stock in your dorm refrigerator. Higher fiber and higher protein options are more likely to satisfy with a sensible serving size.

 How Sweet Can It Be?  Some people have expressed concern about low- and no-calorie sweeteners in the past however foods and beverages made with low-and no-calorie sweeteners in sensible amounts are great options to have satisfying taste with minimal calories.  Low-and no-calorie sweeteners have been deemed safe by leading health organizations such as the American Heart Association.

 What about portion distortion? You will be more likely to mindlessly eat when you do so directly from the box or carton or from a large bag or large bowl. Instead, pour the amount you want into a snack bag or serving bowl or buy smaller portion bags and pre-pack snacks to grab on the go. For a drink, you can buy the smaller mini soda cans which are a perfect size to satisfy your craving.  

 With all of this in mind, here are my favorite breakfast and snack options you can have on the go!

 Breakfast on the fly

Breakfast offers an opportunity to save time and money. By keeping quick breakfast options handy, you don’t need to allocate time to hit the cafeteria first thing in the morning. Here are some possible choices for your dorm room:

• Nonfat (2x protein) Greek yogurt—add fresh or frozen fruit, nuts, trail mix or granola
• Whole wheat bagels (with peanut or almond butter or light cream cheese)
• Whole grain cereal or granola with milk and fresh or frozen fruit
• Portable fruit adds to any breakfast (apples, bananas, grapes, pears, etc.)
• Power bars (look for ones with the fewest ingredients with at least 5 grams of protein and fiber each!
• Lighter frozen breakfast products (there are several brands with frozen breakfast entrees for the microwave that use whole grains and leaner breakfast meats like Amy’s, GlutenFreeda, Special K, Jimmy Dean Delights, Weight Watchers, etc…

 Cool Snack/Meal Tips

1. Fresh  or frozen fruit
2. Fresh veggies (ready-to-eat choices include baby carrots, celery sticks, jicama sticks, cherry or grape tomatoes, edamame). Fancy it up with Sweet and Hot Mustard as dip
3. Nonfat (2x protein) Greek yogurt—add fresh or frozen fruit, nuts, trail mix or granola
4. Hummus with whole wheat pita or whole wheat pita chips, or fresh vegetables
5. Low fat string cheese
6. Low fat cottage cheese--add fresh or frozen fruit, nuts, trail mix or granola
7. Nuts or Planter’s Nut*rition Heart Healthy Mix
8. Trail mix
9. Bumble Bee Fat Free Tuna Salad Kit
10.  Natural style peanut or almond butter – tastes great on whole wheat crackers or pretzels, rice cakes, bananas, or apples!
11.  Finish your meal or snack with the cold beverage of your choice. Diet Coke, seltzer, vitaminwater, and unsweetened green tea are all great zero-calorie options)

 Hot Snack/Meal Tips

1. Orville Redenbacher’s Smart pop or Smart Balance Light Butter Popcorn
2. Healthier frozen food (look for frozen burritos and entrees with less sodium and saturated fat) There are quite a few brands now that emphasize health.
3. Healthy Choice Soup Cups: Minestrone, Vegetable, Chicken Tortilla
4. Microwave oatmeal (there are lots of options now with less sugar)
5. Whole wheat quesadilla with low fat cheese (add cheese to a tortilla and pop it in the microwave)
6. Baked sweet potatoes– add some cinnamon to taste!
7. Baked Russet potatoes (add vegetarian chili and cheese if desired)
8. Microwave nachos with whole grain tortilla chips topped with canned vegetarian refried beans and cheese.

The bottom line is to stock up college dorm fridges and back packs with smart snacks that are easy to make, grab and go, keeping you satisfied all day. It’s all about balance—stay active and enjoy your favorite foods and beverages in sensible and satisfying serving sizes.

Elaine Magee, MPH, RD, is the author of 25 books on nutrition and healthy cooking and has worked as a nutrition expert/writer for a variety of organizations including WebMD.com, national magazines, Universities and The Coca-Cola Company.  Elaine is known as THE RECIPE DOCTOR through her syndicated column she wrote for 10 years and numerous appearances on television and radio.