Health Matters

Healthy College Eating 101

By Kennika Freeman

The excuses are faster than the microwave can "DING" signaling that you're steaming, hot juicy Cup of Noodles with hot sauce on the side is awaiting you in the kitchen! These excuses stem from the age-old philosophical clash of being a college student and eating healthy. Students and health are about as compatible as spicy chili and your digestive system the next day. While many students are simply "too busy" to prepare a home cooked meal, this doesn't mean that fast food "grab-n-go" is the only choice.

Students like to think that they are the busiest people on earth. And perhaps they very well might be. From classes to student government meetings to basketball practice, college kids often have a jam-packed schedule. So, what to do?

Eating Out

More than likely the school's cafeteria offers healthy alternatives to fried chicken and stuffed calzones. Most universities have a vegetarian menu and salad bar. Try ordering a grilled chicken sandwich or eggplant sub instead of foods submerged in oil.

Want a cookie or piece of cake? Take a banana or apple instead. Eying the soft serve ice cream machine? Opt instead for yogurt or some low-fat pudding. If you are not one to be caught dead in the school café but still maintain a healthy diet, you should consider avoiding the drive-through of local fast-food restaurants.

 A good deli sandwich is a satisfying alternative to abate your hunger. Whole wheat or rye bread with your choice of meat, cheese, lettuce, onions, and tomatoes should offer a healthy and tummy-pleasing alternative to grease-ridden fried burgers and fries.

If you decide to visit a restaurant for some "classy" food, be aware of what you are ordering. Red meats are good in moderation, but chicken and fish are often times wonderful and zesty substitutes, as long as they are not deep-fried or smothered in sauce. A good salad will often fill you up, but avoid heavy dressings such as: Caesar, cream- and cheese-based. Red vinaigrette is a better choice to liven up your leafy meal! Deep-fried foods such as shrimp, scallops, chicken wings, etc. and fat-saturated foods such as burgers and pizza should be avoided if possible.

Dining In

So you want to play chef do you? Try putting these food items on your shopping list in place of instant microwaveable dinners and various junk foods: broccoli, corn, spinach, carrots, chicken, pasta, vegetable sauce, apples, oranges, fruit juice, 1% or skim milk, bottled water, corn bread, oatmeal, yogurt, eggs, and so forth. Yes it was completely the opposite of what you were thinking, right?

 Try to be balanced, such as eating a meal that has rice, spinach, and chicken. Starches are important even though people will tell you that fewer carbohydrates are better. If you are exercising regularly, you will need some carbohydrates to burn while working out. However, do try to avoid eating pasta and canned sauce every night of the week.

Keeping It Up

Drink plenty of water. By plenty, I mean a whole heck of a lot. Water helps keep your skin smooth and tricks your body into feeling full on very few calories. This does not mean that you can drink water all day without eating. However, drinking eight glasses of water a day helps keep your body hydrated as well as flushes out your system to help fight off illness.

Be active on the way to class instead of taking the bus or car. Stay fit and catch up with friends at the same time; instead of taking a short cut back to your dorm, takes the scenic route and get in a little extra exercise.

Join a local gym! Most colleges have gyms or fitness centers that offer free or reduced price memberships. They may also offer classes such as yoga, cardio, kickboxing, and dancing.

Eating well and staying fit at college doesn't have to be a challenge. Remember to balance nutritious foods and exercise regularly. Following the tips above will definitely put you on the fast track to staying healthy at college!