If you've just arrived at college, you've probably been warned about the possibility of gaining the dreaded "freshman 15 [1]." It's a common problem for students who find themselves with little time (or space) to exercise [2], but a meal plan that allows unlimited portions at every dining hall on campus. Fortunately, there are ways to make healthier choices every day — and avoid putting on those extra pounds — even if you're too bogged down with classes to prepare your own food [3]. POPSUGAR asked dietitians for their simplest, most effective advice for staying on track, and you'll be happy to know that you don't have to give up pizza after all. Keep reading for their tips!
Eat More Eggs
Whether you're snacking on a hard-boiled egg in your room [4] or getting an omelettete in the cafeteria, eggs are one of the most versatile, convenient, and cost-effective proteins you can find. "At just 70 calories, a large egg is an excellent source of eight essential nutrients, including 6 grams of high-quality protein [5] to help keep you satisfied," Brigitte Zeitlin, a registered dietitian and owner of BZ Nutrition [6] in New York City, told POPSUGAR. "An omelettete loaded with veggies is a great breakfast, lunch, or dinner."
Start With Your Veggies
"Does your cafeteria have a make-your-own stir-fry station or salad bar? Do a lap to see what your veggie options are before deciding what you're going to eat," Brigitte said. "If you're ordering at a restaurant, then look at the side dish section for raw or cooked (but not fried) veggie options." Aim to fill half your plate with vegetables [7].
Stock Up on Hemp Seeds
Hemp hearts add crunchy, plant-based protein to any snack or meal, and they can be kept in the fridge or at room temperature, making them ideal for a dorm [8]. "Try tossing them into morning oats or a pre-made salad that you brought back to the dorm to eat while you study," Brigitte said. "Adding protein to your meal will help you stay satisfied, alert, and focussed, while their heart-healthy fats will help fight inflammation that can creep up from lack of sleep and those all-nighters."
Stay Hydrated
College life can be synonymous with drinking, but not the kind that keeps you in top form. "Staying hydrated by drinking enough water [9] helps to keep your energy up and fight food and sugar cravings throughout the day," Brigitte said. "Choose water over juice and soda, and when you are drinking alcohol, make sure to drink one glass of water (or seltzer) for every alcoholic beverage you have that night."
Opt For Whole Grains
When it comes to breads, cereals, and grains, choose whole grains over the white stuff [10], as they offer up some serious fibre and B vitamins that will keep you energized for both working hard and playing hard, Brigitte told POPSUGAR. "Try oatmeal for breakfast, choose whole-wheat bread for sandwiches, brown rice for sushi, and quinoa for grain bowls."
Always Pack Healthy Snacks
You're bound to get hungry if you're forced to skip out on lunch while attending back-to-back classes. Consider packing one to two balanced snacks you can eat between meals [11], and make sure they include high-fibre options like whole fruits, nuts, seeds, pre-cut veggies, and whole grains, explained Rachel Fine, MS, a registered dietitian and owner of To the Pointe Nutrition [12] in New York City. "Snacking is helpful to curb hunger and control portion sizes when you finally get to your next meal," Rachel said. "When it comes to snack bars, choose those with transparent ingredients like nuts, whole grains, and fruit."
Give Yourself Room to Indulge
Being too restrictive can backfire and cause you to overeat. "A good rule of thumb is aim for 18 meals a week to be focussed on produce, whole grains, and lean protein, and then three meals to be more indulgent where the pizza, pasta, French fries, and ice cream come into play," Brigitte said. "Eating three meals a day, seven days a week, is 21 meals per week, and if you indulge at three of those meals, you can reach your health goals without feeling deprived or like you're missing out."