Student’s Guide to Eating Healthy in College

If you’re looking for ideas on dorm-room cooking hacks, healthy dining hall options, and how to eat well on a budget and limited time from professional nutritionists and dieticians, you’ve come to the right place. Read on to learn how to have a healthy diet while enjoying all that college has to offer.

What Does Healthy Eating in College Mean?

Eating healthy in college looks different for every person, making it important for students to find options that work for them. For example, someone with Celiac disease cannot eat gluten, making it an unhealthy choice for them. But individuals without a gluten intolerance can incorporate whole grain foods as part of a healthy diet.

Rather than following a one-size-fits-all approach, students should focus on incorporating healthier foods into their existing diet. If you typically have potato chips with your sandwich at lunch, consider substituting carrots and hummus. Have a salad alongside a smaller portion of spaghetti and meatballs. These simple swaps and adjustments can add up to a healthier diet overall.

The reality is that college students have busy schedules and limited budgets. Those who live in the dorm typically only have access to a refrigerator and microwave. Rather than beating yourself up about late-night pizza or too many chicken tenders, focus instead on eating healthy when you can and enjoying the process of cooking nutritious meals for yourself and your friends. You’re much more likely to stick with this approach long-term while also saving yourself the hassle of dealing with food guilt that comes with strict dieting.

When Concern About Healthy Eating Becomes Overwhelming

Many people in college feel pressure to keep a certain image or weight and may jump into fads such as juice cleanses or elimination diets without fully understanding them. These diets often promise amazing results in a short time frame while also assuring adherents that their lifestyles do not need to change. “If it’s too good to be true, it probably is,” says clinical nutritionist Dominique Hoffman. “Don’t fall for diets that promise quick results and miracles.”

When evaluating fad diets, it’s important to remember that no two people are made the same. “The body’s biochemistry is extremely complicated,” notes Hoffman. “A one-size-fits-all approach will not make everyone happy.” Rather than falling for the latest trend, college students should take time to get to know what works for them.

Fad Dieting in College: What You Need to Know from a Nutritionist

Dominique Hoffman holds a master’s degree in Clinical Nutrition from the University of Bridgeport. She studied with leading professors in the field of nutrition and biochemistry, including Richard Lord and Albert Grazia. She also studied at George Mason University. Her solutions often take the form of meal programs that are nutrient-dense, delicious, and personalized to satisfy each client’s needs and tastes.

Why are college students particularly susceptible to fad diets and their marketing?

College students find themselves for the first time responsible for their own health, behavior, and food choices. Studies have shown that these freshmen have limited knowledge of what constitutes healthy eating, how nutrients affect the body, and how low-quality food intake can increase weight rapidly and affect their overall health. More importantly, many students struggle to adjust to their environment, make new friends, and deal with the workload. They find themselves under a lot of stress attempting to balance a social and educational life. Body image is critical at an age when young people are trying to build relationships among peers and with the opposite sex. For on-the-go students, it can difficult to find time to shop and prepare healthy meals, even if they had the knowledge. Budgeting can also add to this difficulty.

Thus, when their weight increases, they will look for a quick solution without evaluating the consequences. Many times, the desire to change their diet or lose weight is motivated by the need to fit into a certain group, rather than feeling good and staying healthy. Fat diets are very good at selling hope. They claim to offer a cheap, easy, and fast solution to lose weight, coupled with a strong advertising campaign that plays on people’s emotions. College students, inexperienced in dieting, with little knowledge in nutrition, and desperate to look good are an easy target.

How can students avoid the messaging around the “Freshman 15” and instead focus on balancing healthy eating with enjoying this phase of life?

The best way to ensure that students do not fall into the trap of “Get Thin Quick” trumped up by fad diets is to ensure they are prepared before going to college. A freshman nutrition campaign should include student and parent education. Parents should learn to support their children and get them the needed resources before they go to college. Students should learn the basics of nutrition. This education should include food shopping literacy (reading food labels, choosing healthier foods, avoiding highly processed food, etc.). Students should also acquire minimal cooking skills and learn how to balance macro and micronutrients and how these different nutrients affect metabolism, weight gain, and overall health for the long term. Such a campaign will not only ensure that students avoid the freshman 15 but also make it through their year of college healthy and with less stress.

What would you say to college students who feel pressured to try a fad diet because their friends are?

The first step is to evaluate the diet and the motivation behind it. Why do you want to try this diet? How do you know it is the solution to your problem? Who created the diet? The students make a list of the pros and cons of the diet and evaluate its health risks and the long-term results before embarking on it. I would warn students about the side effects of fad diets, the impact on their physical and emotional health, along with the high risk of weight gain after the diet is over.

Eating Nutritiously in College: Major Roadblocks and Smart Solutions

Eating healthfully while in college can present some challenges, but plenty of ideas exist for bringing nutritious food into your diet. Don’t let issues around tight budgets, lack of appliances, or questionable dining hall food derail your efforts.

You Want to Eat Healthy, But It’s Too Expensive

It can be expensive to purchase healthy foods, but it’s fairly simple to eat nutritiously on the cheap if you know how. By implementing a few smart tips and swaps, you can enjoy nutritious food without breaking the bank.

Check out our tips for do’s and don’ts when trying to stick to a healthy food budget.

Do More of This

Visit the bulk bins.

Many grocery stores supply bulk bins filled with pantry staples such as rice, beans, nuts, grains, and other healthy foods. Buying in bulk tends to be less expensive than items that are pre-bagged or boxed.

Create a challenge.

Whether doing alone or with other friends, consider creating a challenge around the money you spend each week on food. Can you and your roommates each eat for five days on $30 or less? Creating a game around it will make budgeting more fun.

Use student discounts.

Some groceries and other stores that sell food offer student discounts for those with a valid ID. Don’t forget to ask about this when you’re out, as the savings can really add up.

Cook with others.

Rather than trying to cook an entire healthy meal by yourself, try to arrange a potluck. You’ll only need to bring one thing but can take advantage of a full, well-rounded meal.

Do Less of This

Shop for individual meals.

Try to think about how single ingredients have multiple purposes rather than buying items for a single meal. This makes your pantry more versatile.

Buy name brand.

While sometimes necessary, plenty of qualify off-brand or store-brand items exist for less. Many groceries now even offer organic, gluten-free, and other special diet foods under their brand.

Forget to use loyalty cards.

Even if a store doesn’t offer student discounts, it may have a loyalty card. This can help you save money on grocery items and, potentially, build points towards fuel discounts.

Eat out.

The average person spent $3,000 per year eating out in 2015. Even if you sliced that number in half, that money could go towards a lot of healthier food from the grocery. Try to save restaurants for special occasions rather than everyday occurrences.

You Want to Eat Healthy, But You’re Stuck Eating at School

Eating cheeseburgers five days in a row at the campus dining hall is less than ideal, but dorms lacking a communal kitchen can feel limiting when trying to eat healthy. The good news is that healthy food exists in campus restaurants and nutritious meals can be made in a microwave.

You Want to Eat Healthy, But There’s No Time

Finding time to eat nutritiously can be a challenge, especially in college. Rather than waiting until you’re starving, think of ways to plan ahead or cut corners without cutting nutrients. If you know you love baked potatoes, for example, consider microwaving a few over the weekend and reheating them once the week gets busy. A few other quick swaps to consider include:

8 Healthy Eating Tips Just for College Students

Rather than thinking about their diet as a whole and getting overwhelmed, students can incorporate healthy changes throughout their day that add up to a better overall diet. Our top 10 tips are highlighted below.

College Eating Advice from a Dietitian

Danielle Zolotnitsky is the transplant and digestive disease dietitian at Einstein Medical Center. She works with patients undergoing liver and kidney transplant surgery and patients who have Gastrointestinal disorders such as IBD, Celiac Disease, IBS, and other conditions. Danielle enjoys walking her dog, cooking, and teaching fitness classes.

Resources and Tools for Healthy Eating in College