top of page
This site was designed with the
.com
website builder. Create your website today.Start Now

Diet 

Being in college means you are either on a busy schedule, doing homework, or studying for exams. This can often lead to neglecting the type of food that is important to have in your diet and increase the risk of developing an eating disorder. This page will help gain insight on how to manage having a healthy diet as a college student. 

vegetables-gc0fb7cc79_1920.jpg

What is in a healthy diet?

A healthy diet consists of vegetables, whole grains, protein, and fruits. It is recommended to implement each of these categories in your plate throughout the day to make the most out of your meal. 

Types of food to eat

  • 1/2 of your plate should have fruit and vegetables (The President and Fellows of Harvard College, 2021). Vegetables include broccoli, spinach, Brussel sprouts, carrots, and tomato. Fruits include apples, avocados, bananas, strawberries, and blueberries.

  • 1/4 of your plate should include whole grains such as whole wheat pasta, brown rice, quinoa, and oats (The President and Fellows of Harvard College, 2021).

  • 1/4 of your plate should have protein such as fish, meat, beans, and nuts (The President and Fellows of Harvard College, 2021).

food-gc4a20fc26_1920.jpg

How do you meal prep?

fridge-ge77ebc002_1920.jpg

Meal prepping consists of preparing meals ahead of time. The following methods can be used to set you up for success on a busy schedule:

  • Making meals ahead: Cooking meals in advanced that can refrigerated and reheated for meal times (Petre, 2018).

  • Batch cooking: Cooking large batches and breaking them down to portions that can be frozen and consumed within the next few months (Petre, 2018).

  • Individual Portioned Meals: Preparing fresh meals that can be portioned and refrigerated into grab-and-go portions for consumption within the next few days (Petre, 2018).

  • Ready to cook ingredients: Prepping ingredients ahead of time needed to cook a specific meal to cut down on time spent in the kitchen with cooking (Petre, 2018). 

Some Healthy Tips

  • Make sure to eat breakfast when you wake up, even if it is dinner time. Including a high-fat carbohydrate and lean protein or healthy fat can boost your metabolism (Glassman, 2022). 

  • Treat exercise as you would with a class and plan accordingly with your schedule. Exercise can improve your mood, relieve stress, and increase your energy (Glassman, 2022). 

  • Drink caffeine at a minimum and try not to depend on coffee or energy drinks too much. This can cause restlessness, insomnia, and anxiety (Glassman, 2022). 

  • Try to keep healthy snacks on hand to give fuel to your brain. Setting some snacks in your bag for easy access can save you some time (Glassman, 2022)!

arm-ge56ae7182_1920.jpg

References:

The President and Fellows of Harvard College. (2021, October 4). Healthy Eating Plate. The Nutrition Source. Retrieved November             18, 2022, from https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/ 

​

Petre, A. (2018, September 30). How to meal prep - A beginner's guide. Healthline. Retrieved November 18, 2022, from                                   https://www.healthline.com/nutrition/how-to-meal-prep 

​

Glassman, K. (2022, April 22). How to eat healthy in college-nutritionist expert advice. Nutritious Life: Healthy Tips, Healthy Recipes,           Exercise. Retrieved November 19, 2022, from https://nutritiouslife.com/eat-empowered/how-to-eat-healthy-in-college/ 

bottom of page