With unfettered access to buffet-style dining halls, campus sundae bars, late-night food delivery, and cheap ramen, it’s no surprise that so many students gain weight when they go to college. A nutritional study of public university freshman found that one in four students gained 10 pounds or more in their first year on campus. The study monitored each student’s consumption habits and, predictably, the students who gained the most weight ate fewer fruits and vegetables, indulged in fattier foods, and slept less than students who did not gain weight. A steady diet of pizza and cheeseburgers can lead to more than just a few extra pounds: poor eating is also associated with lower grades, susceptibility to illness, and increased fatigue. Other side effects include a higher risk of depression, anxiety, irritability, difficulty concentrating, menstrual problems, and sleep disturbances. Ultimately, fast food and unhealthy snacks simply don’t provide you with the nutrition you need to perform well in school. Developing a balanced and nutritional diet at a young age can both enhance your academic performance and prepare you for a lifetime of healthy eating. Nutrition may be less confusing when reduced to its fundamental building blocks. Foods can be broken into five distinct food groups, each serving a distinct purpose.
Meal 5 at 6 PM Dinner at the Dining Hall: Large salad with unlimited veggies, lean protein like grilled chicken or tuna at the salad bar with olive oil and balsamic vinegar. A basic shopping list for the dorm might look like this. Try to have protein with each of your snacks, for example, a brown rice cake with peanut butter or fruit and string cheese.
If you are not a college student and still want to lose weight, this is a great place to start. I was not the skinniest girl in my sorority, but I did manage to keep my weight in check so that I could lose the lbs I had gained during the year on my summer breaks. The College Plan focuses on those who do not have a big kitchen. The snacks are mostly items that do not need to be refrigerated. You can bring them to class. There are 5 meals each day. They all focus on clean foods but have other options for convenience. You also get a small and short grocery list — that should last you weeks or months. You should be able to buy most of the items on campus or at a drug store. Meal 5 at 6 PM Dinner at the Dining Hall: Large salad with unlimited veggies, lean protein like grilled chicken or tuna at the salad bar with olive oil and balsamic vinegar. Fill up on those veggies, eat as many as you want. This is how many calories you can consume to maintain your weight without additional exercise.
Most college dining halls provide plenty of nutritious options and campuses usually offer a lot of opportunities for fitness and activity. Be creative. For example, add a grilled chicken breast to a salad, or take veggies from the salad bar and add them to a sandwich or a wrap. Many colleges have multiple dining halls that may serve different foods and meals. Try all the dining halls to figure out which ones you like best. Some colleges post their menus online so you can see which dining hall will be serving what food every day. Create your own vegetarian meal at the salad or sandwich bar by adding protein-rich ingredients such as eggs, hummus, beans, peanut butter, tofu, or cheese. Food is the fuel your brain needs to help you think, so make time to eat.