Content

• Steps
• Advice

Perhaps when you go to college or university you start living alone and have to take care of yourself. Maintaining a healthy life in college can be tough, especially with late-night study hours, tight money, and constant exchanges. However, with the right food choices and time to practice, you can still adopt a healthy diet and stay fit while in college.

Steps

Part 1 of 3: School and school eating orientations

1. 

   Smart choice when eating in the cafeteria. The terrible weight gain "Freshman 15" ("gained 7 kg in the first year of school") is often associated with unhealthy food choices in the cafeteria. It is so tempting to stand in front of so many types of food and eat together with friends. However, since the "eat to your heart" package is available, you can quickly lose your nutritional balance. Be aware that most students do not care much about health and nutrition, so their choices may not be directed towards a healthy lifestyle. Avoid those options and go look for "gems in the rock"!
   • Walk around the cafeteria before making a decision. Many people overeat when eating in the cafeteria or eating buffet because they cannot decide what to eat. One suggestion that may help you is to read the menu, go through the food stalls and choose what you find most appealing.
   • If in doubt, you should go to the salad stand. Take the vegetables on a plate and place on top of it a protein like chicken, tuna or tofu. Stay away from salads filled with fatty, creamy sauces as these sauces provide extra calories. Consider mixing the vegetables yourself with olive oil and vinegar. You can also opt for a fresh sandwich for an extra veggie sandwich.
   • You don't have to eat one dish all the time. Mixing and combining can help you achieve a rich meal of vegetables, lean protein and essential complex carbohydrates.
   • Do not use dessert every night. It is not just because the dishes are available that you have to eat. Only eat dessert two or three nights a week. And if you do, choose wholesome foods like cold yogurt and nuts or granola cereals instead of cream cheese or brownies.

2. 

   
   
   Stock up on healthy snacks in the dorm room. Store canned fruits, nuts, cereals and soups in the room for snacks or when a snack is needed. Instead of running to the vending machine while staying up late to study, you can sip these items. This is an economical and “waist-friendly” way that will fill you up and keep you energized all day!
   • These foods keep you full for longer and won't make you "lose energy" like energy drinks and sweets.
   • There are a variety of non-refrigerated fruits such as oranges, bananas, apples and pears.
   • If possible, buy a small refrigerator in your dorm room to store perishable items like yogurt, hummus, and carrots.

3. 

   
   
   Limit late-night snacking. College students often stay up late to finish homework or study exams and often snack to stay awake. But the extra energy from eating late at night can accumulate if you're not careful.
   • Drink tea. Buy an electric kettle in your room and drink green, black and herbal teas at night. If you crave sweetness, you can add some honey to the tea. Tea can also help keep you awake to study without getting you as nervous as coffee.
   • If you want to eat late, choose healthy foods like fruits or nuts; These foods provide the vitamins and nutrients your body needs to function properly.

4. 

   
   
   Eat at home when possible. Socializing is an important part of student life and often revolves around food and alcoholic beverages. Not only does cooking at home help you control your calorie and nutrient intake, but you can also save money.
   • If you are cooking at home, you can easily create a menu for a few days or a week.

5. 

   Store healthy foods in the kitchen. The best way to ensure healthy eating is to buy healthy foods. The availability of nutritious foods will help you reinforce good eating habits and avoid harmful eating patterns.
   • You may find that stocking up on healthy foods will cause you to shop for more often. If that doesn't work, consider options like frozen fruits and vegetables, which are as nutritious as fresh and minimally processed foods. They can be easily combined with any dish such as stir-fries or Greek yogurt.
   • Be sure to stock up on non-perishable whole grains such as whole wheat pasta, oats, and brown rice so that they can be easily cooked and made into meals in times of need.
   • Buy dairy products like yogurt, milk, or cheese to make sure you get enough protein and calcium.
   • Buy protein-rich foods like legumes, nuts, and fresh meats.
   • Store healthy oils like olive oil, walnut oil and sesame oil instead of butter or margarine.
   • Stock up on spices and herbs to add flavor to your meal, depending on what you love.
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Part 2 of 3: Avoid "Freshman 15"

1. 

   Make a menu to ensure a healthy diet. Writing a menu will help you establish healthy eating habits and avoid unhealthy behaviors. Consider making a plan that includes healthy nutrition, exercise, and rest and relaxation by yourself or with friends.
   • Your plan should include a menu that meets all your nutritional needs in order to stay healthy and happy. For example, make sure you get enough protein, vitamins, and fiber with foods like lean meats or nuts, fruits and vegetables. Focus on eating minimally processed foods that do not require much cooking or change the form of the food.
   • Make sure to set aside enough time for physical activities like walking or jogging for at least 30 minutes a day. Also, remember to take some time off and relax like reading outside of the curriculum. These activities can help strengthen healthy eating habits and contribute to your overall well-being.
   • Watch out for places or situations where you fall easily, such as having lunch with friends or just getting bored. Try to stay active and avoid overeating or unconscious snacking at times like that. You can distract yourself if you find this easier. Pack healthy snacks like chopped apples or vegetables to keep from deviating from your healthy routine.
   • Consider allowing yourself a day to "cheat" with foods that aren't part of your healthy eating plan. A day of “conscious cheating” can help you avoid bad behaviors on other days.

2. 

   Make the menu as often as possible. Preparing a menu can help you avoid bad and unhealthy eating habits. This also helps you get the right nutrients, doesn't gain weight, and can even save money.
   • For example, plan breakfast menus to help start the day the right way. Bringing lunch to school can help you avoid buying unhealthy fast food. If you order a lunch package, choose the healthiest options on the menu like a cheese-free salad or sprinkled with a fatty sauce.

3. 

   Allow yourself a day to "cheat". No one is perfect, and sometimes you crave unhealthy foods. Occasionally give yourself a day to enjoy unhealthy foods or foods that are not normally part of your meal plan. You can enjoy with your friends to delight.
   • There is growing evidence that occasionally allowing yourself to consciously "cheat" will help you stay on the diet for the long term, because then you have pampered yourself.
   • Never blame yourself or let your mistakes or "cheat" days deviate from your overall healthy habits. Obstacles are normal.

4. 

   Choose healthy foods when you go to the restaurant. Eating out is an important part of student life, and it can be a major hindrance to many people's healthy eating plans with high-calorie, high-fat and processed foods. Paying attention to avoiding certain foods and ordering healthy items at the restaurant can help you reinforce your good eating habits.
   • Having healthy choices when eating out often means "being like someone else" when dining out with friends. It also doesn't matter! Don't let yourself be under the influence of your friends who eat unhealthy foods or consume a lot of alcohol.
   • Avoid pitfalls like bread baskets, fried foods or rich sauces like fettucine alfredo (creamy Italian pasta).
   • A salad or steamed greens and steak are good options.
   • Avoid buffet because it is often full of unhealthy processed dishes, and it also encourages you to overeat.
   • Choose fruit-based dessert because it's healthy and gentle.

5. 

   Reduce alcohol consumption. No matter how healthy you eat, excess calories in alcohol can ruin your diet. Furthermore, partying and alcohol can lead to unhealthy late-night snacking.
   • If you drink alcoholic beverages, you should stay away from sugary cocktails or mixes, as these are high in calories. Some cocktails exceed 600 calories!
   • Try and only drink soda wine (spritzers) or draft beer.

6. 

   Keep a scale in the room. Don't wait until you've gained significant weight gain before you start eating healthier. Help yourself by keeping the scales in the room for occasional checks.
   • Weigh each day at the same time for the most accurate results.
   • Weight monitoring can also help you determine which eating patterns are working and which aren't. For example, if you notice weight loss in a certain week, review what you eat and exercise that week. Try to repeat this routine in the coming weeks.
   • You might also consider measuring your body, since muscles weigh more than fat. In addition, there are coincidental factors such as water weight that also influence the weight figure.

7. 

   Do exercise. Try to exercise most of the day of the week. Cardio exercises can help you lose weight or maintain weight and stay healthy. Plan a workout right before class or right after school so you know your day isn't over until you've done everything you need to do.
   • Try to reach the goal of walking 10,000 steps a day, which is 8 km a day. Wear a pedometer so you can get enough steps each day.
   • There are many different types of cardio exercises you can do to stay healthy. In addition to walking, consider running, swimming, rowing and cycling.
   • In addition to cardio exercises, strength training can help you lose weight or keep it off. These exercises build calorie-burning muscle mass and help you increase overall health.

8. 

   Rest much. If you don't get enough rest, your body and mind won't be able to function at its best. If you make sure you get enough sleep and rest between school periods, you can maintain your weight or lose weight.
   • Recent studies show that rest is an important part of maintaining a healthy weight and reducing stress.
   • Try to get 7-8 hours of sleep each night.
   • Set aside a day of complete rest each week to give your body and mind a chance to rest and recover from your studies. You can do this during "cheat" days.
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Part 3 of 3: Get enough nutrients you need

1. 

   Be aware of the right nutrients. Learn the basics of nutrients, and you can see what you need to stay healthy and avoid the dreaded “Freshman 15”. Additionally you can also identify the healthiest foods for a eating plan that keeps you on track.
   • Depending on the level of activity, men need about 2,500 calories and women need 2,000 calories per day.
   • You will get all the right nutrients if you combine foods from the five food groups each day. The five food groups are: fruits, vegetables, grains, protein and milk.

2. 

   Eat more fruits and vegetables. Fresh fruits and vegetables are an important ingredient of any healthy diet. In fruits and vegetables there are many important nutrients that are important for healthy body and weight maintenance.
   • You need 1 to 1.5 cups of fruit per day. You can eat fresh fruit like raspberries, blueberries, strawberries, or drink 100% pure juice. Make sure to eat a variety of fruits so you can get all the nutrients and try not to cook fruit. For example, eating a cup of whole strawberries is much better than strawberries on a cake.
   • You need 2.5-3 cups of vegetables per day. You can eat fresh vegetables like broccoli, carrots or chili, or drink 100% pure vegetable juice. Make sure to eat a variety of vegetables to get all the nutrients.
   • Fruits and vegetables can be easily combined with a variety of dishes such as soups and stews, stir-fries or even as simple as a cup of fresh fruit Greek yogurt as a dessert.

3. 

   Consume bread and cereals for energy. One of the main sources of energy for you are bread and cereals. Eating enough bread and whole grains every day will help you maintain your energy, and they also provide additional nutrients like iron.
   • You need about 140-230 grams of whole grains per day, half of which is whole grain. You can get whole grains or whole grains from foods like brown rice, pasta or whole-wheat bread, oats, or breakfast cereals. Choose grains that are as less processed as possible. Brown rice and whole-wheat bread, for example, are much better than white rice.
   • Choose breads and cereals fortified with iron, B vitamins, fiber, and protein.

4. 

   Eat protein to maintain strength and provide energy. Protein is an important nutrient for everyone, especially when you are under academic pressure. Traditional protein sources like meat or alternatives like fish and nuts can help you get enough protein.
   • You need about 140 - 185 grams of protein per day.
   • Protein sources can be from lean meat, including beef, pork or poultry; cooked beans; egg; peanut butter or nuts.
   • You can also get protein from a variety of vegetarian food sources, including: nuts and nut butters like almonds or peanut butter, soy products, tofu, quinoa, or legumes like lima bean.
   • Be careful when consuming seafood and fish. Limit cooked fish to 230-340 grams per week and canned foods to 230 grams per week. Avoid grilled tuna, swordfish, mackerel, shark or any other fish high in mercury.

5. 

   Consume milk every day to replenish protein, strengthen bones and muscles. Calcium is an essential ingredient for maintaining your health and weight. Eating foods like cheese, yogurt, or even ice cream can help you get the recommended serving sizes.
   • You need 2-3 cups, or 350 milliliters of milk per day.
   • You can get calcium from a variety of dairy food sources such as cheese, milk, or yogurt; green vegetables like spinach; dried beans and tofu.
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Advice

• Learn to distinguish between hunger and boredom. Many people overeat not because of hunger, but because of boredom or restlessness.
• Consider journaling to keep track of your food intake.