Eating Healthy as a College Student- Mission Impossible?

At the University of Miami, students have several options as to where to go for meals or grab a quick snack. The dining halls offer a variety of food (including vegetarian options), there's a food court with everyone's favorite vendors (Wendy's, JambaJuice, even a quick sushi place), and a Sbarro's not far from that (which will soon be replaced by the Rat during the construction of the new student center).

Although there are healthy-eating options abound, that doesn't mean its the most convenient. When I first got here I swore I was going to eat healthy- how could one not want to with all of the fresh fruit and vegetables constantly available? I was happy to get away from the not-so-healthy diet I had at home.

I quickly realized, however, that healthy eating takes longer. Have you ever eaten a salad while walking to class or to work? I doubt it. But I can safely assume you've had something along the lines of a pretzel, hot dog, soda, or some other fast food concotion while in a hurry. And as a college student, thats how you spend most of your time- in a hurry.

While this behavior is completely understandable (and part of the college experience in my opinion), it can affect your health negatively (and quicker than you might think). So to avoid the freshman 15, I thought I'd post some tips...

Grocery Shopping
Although freshman are required to buy at least the 14 meals per week plan, that still leaves some options for going grocery shopping. Most of these items you won't be finding in the dining hall, so take note.

Do's

dried apricots: Admitedly, not the most delicious fruit you could ever eat. Still, they help you wake up with natural sugars and iron that get your blood rushing to your brain and muscles.

plain lowfat yogurt: Packed with B vitamins, plain lowfat yogurt helps generate the carbs you ate for breakfast, giving you more energy. And remeber- plain LOWFAT yogurt. None of that chocolate-mocha whipped stuff.

dark chocolate: Not only is this (in moderation) supposed to be heart healthy, but it also boosts your mood (aside from the obvious fact that you're eating chocolate).

blueberries: As a college student, you'll be doing a lot of studying. Studies show that blueberries increase memory perfomance by 26% when eaten regularly, so make sure to pick up some whenever possible.

Do Not's

granola bars: I'm definitly not one to talk on this- either I'm running late to class or work, and I need something to eat so I don't have to fear passing out, so I grab one of these on my way out. Some bars are full of high fructose corn syrup and trans fats that can be harmful to your energy and appetite later on in the day, so make sure to check and double check the nutrients label before purchasing. Same goes for those snack bars made with 'real fruit' - it often just signifies sugar from fruit and water inbetween breading with hydrogenated fats.


What to Choose at the Dining Hall?
The obvious choices for healthy eating get old much quicker than one would like.

Do's...

eggs: Incredible? Yes. Edible? Even better. When not fried to death, eggs can provide protein and lower the risk of coronary heart disease. Just don't forget to ask the staff to use the spray, not the oil. Add some onions and green peppers in there for good measure, but skip on the loads of cheese.

coffee: ....Yes? Although you should definitly take this in moderation, new studies are showing that the occassional coffee reduces the risk of diabetes, heart attacks, cirrhosis, and a bunch of other things you don't want to deal with later on in life as you reap the rewards of having attended such an awesome school. Just make sure to add some milk so as to balance out the affect of coffee leading to thinner bones. And no- this does not include that double latte skinny mocha whatever-drink you get at the Starbucks.

rice: This is available almost on a daily basis, and when not cooked in oil, it is not only healthy, but boosts your mood through increasing the production of serotonin.

Do Not's...

pizza: Not all pizzas are made equally. Although tomato sauce is rich in lycopene, skip the dining hall pizza and just get a salad with some ruby reds.

oatmeal: Healthy? Perhaps. But studies show that eating oatmeal for breakfast can cause your appetite and calorie cosumption for the day spike by more than 80%, so watch out.

soda: No. Thin bones, stained teeth, increased risk of diabetes.


The C-Store
There is an on campus convenience store open late into the night, and it can be quite tempting to stop by after a long class or a movie at the Cosford to pick up a snack....or two....maybe three...

Do's

dried fruit: I'm personally a big fan, so it's a bit biased, but when you need something sweet, these are great alternatives to a candy bar.

Do Not's

vitamin waters and the like: Yes, they taste good- but that's where the fun ends. Most are packed with ridiculous amounts of calories (what's the point of drinking one at the gym if it's really just undoing all those laps you just ran?) and tiny-eensy-weensy amounts of vitamins that you could just as easily get in pill form. Drink some regular water.



I'll update more later with the fast-food verdicts.