Published:
March 13, 2023
The college dining hall: a seemingly endless array of food options at college students’ fingertips! And while you can rest easy knowing you surely won’t go hungry, there are definitely ways to make healthy choices that will help fuel your active social and academic lifestyle. Here are 7 easy tips that can help college students navigate the dining hall in a smart and healthy way.
1. Create a Mealtime Routine
While it’s important for college students to make a successful class and study schedule, it’s also helpful to schedule daily meals. The reason? Keeping a consistent meal routine helps give you the energy you need to stay focused and alert during classes, and avoid skipping meals and overeating later in the day.
If you have trouble sticking to a routine, making plans to meet friends or a roommate for a meal might be the motivation you need to visit the dining hall. Even students who have a tight schedule can stick to a mealtime routine by scoping out options that are easy to “grab and go” to class or the library. In fact, many dining halls have to-go containers to make takeout easy.
2. Take a Lap When You Arrive
Instead of just jumping into a line at the most popular station in the dining hall, take a walk around and make a game plan for your meal. When you routinely visit the same station at each meal, chances are you’re not getting other items that help you achieve a balanced diet. This goes for the salad bar, too. While eating a salad at every meal might seem healthy, you might be missing out on important food groups like whole grains or proteins. Speaking of variety…
3. Aim for Variety
By college, students likely know the nutrients they should aim to include in their diets: protein, fiber, carbohydrates, calcium, etc. But it can be tough when surrounded by so many choices. Here are a few quick ideas to help you include the right kinds of variety in your diet:
- Make a colorful plate: Seeing lots of brown items on your plate? You’re probably missing some nutrients. Aiming for a variety of color typically means you’re also eating a variety of different food groups and nutrients.
- Portion your plate: Taking a page from the USDA’s MyPlate is always a helpful tip. Aim to fill half of the plate with fruits and veggies, a quarter with protein, and the final with a whole grain. Add a side of dairy, and you’ve covered the main food groups.
- Look for a variety of veggies: While almost every dining hall has a salad bar, there are typically other veggie options, too. Look for sautéed or cooked vegetables on a hot bar, or even a sandwich or wrap station where you can load up on veggies in your handheld.
- Grab fruit to go: Didn’t get a serving of fruit into your meal? Most student dining will have pieces of fruit like bananas, apples and oranges, that you can grab and take with you on-the-go for a healthy snack that checks that box.
4. Consider Descriptions
Descriptions of the meal choices available are usually a good indicator of how nutritious they are. For instance, items that are described as “fried," “creamy,” or “rich” are typically higher in saturated fat and calories. Similarly, descriptors such as “steamed,” “baked,” “grilled,” or “sautéed” indicate that they are typically a healthier choice.
5. Consume Sugar in Moderation
Eating and drinking high levels of sugar can cause a blood sugar spike…but the crash that soon follows simply won’t be beneficial to your day. It’s also important to remember that sugar is found in many more foods than you may think. Sneaky sugars can lurk in salad dressings, drinks, breads and sauces, so reading nutritional information or labels is helpful.
One area that’s particularly important to avoid much sugar? Breakfast. Though it might be tempting to fill up on pancakes or bowls of cereal, these items simply won’t keep you feeling full and ready for your morning. Grab some options that include protein and fiber instead, like eggs, bacon, and fruit with some toast.
6. Hydrate, Hydrate, Hydrate
The beverage station in a college dining hall is often full of tempting choices like soda, chocolate milk, and juice. While these drinks are all fine in moderation, drinking them on a regular basis can be detrimental. The best choice? You guessed it—water. It’s good practice to carry a water bottle with you so you can keep yourself hydrated no matter where you are on campus. If you get bored with drinking water, switch it up with some carbonated water or a small amount of fruit juice mixed into your water.
7. Have Fun with Food
Sure, college is an important and serious time of life. But it’s also a fun one! The key to building healthy habits and a good relationship with food truly lies in balance and moderation. So enjoy pizza when the mood strikes. Dip into that occasional ice cream sundae. Just try not to make these choices an everyday occurrence, and focus on nutritious choices when you’re able.