Eating well when you are in college is a myth right? Between studying, going to class, working, attending events and trying to exercise who has time to eat right!?
Well it’s no myth and it can be as easy as these 5 simple tips. Follow along as we discuss tips to help YOU, as a student, eat healthy on a budget.
You’re a grad student and it is just not feasible to buy food on my stipend!
Well here are some ideas to help stretch that $1.00:
- Grocery shopping-always have a list of items you want to buy before going into the grocery store.. WHY?? Because you will buy junk food or cereal and nothing else if you are not prepared.
- 2. Make shopping a community event, easy way to grab your friends and go for a walk to local store. Shop and buy together. Do you need a full head of lettuce or all that chicken? No, the bulk packages are cheaper so chip in and share.
- 3. Just like Mom always said, add color to your plate. Vegetables are important and that $1.99 2lb bag of. mini carrots is a good way to get some vitamins into your diet.
- 4. Eggs can go a long way and add healthy fat to your diet. Need a quick and light dinner? Cook up a quick vegetable and egg omelet topped with a small amount of your favorite cheese.
- 5. Pasta and pre-made box meals may be cheap, but they pack on the calories. Alternative options, go to the frozen veggies section and grab steamed veggies-10 for $10 and you can add them to pasta instead of those just add water boxes. Or add a bag of frozen veggies to your noodles if you just can’t live without your Ramen!
POWER PACKED SMOOTHIE
1 Cup KaleExcellent sources of (20% or more of RDA):
Vitamin A-for eye health
Vitamin C- antioxidant
Vitamin K- for blood to clot
B6 and folic acid- help prevent anemia
Good source of (10–19% of RDA):
Calcium and phosphorus- for strong bones
Iron- to prevent anemia
Potassium- help prevent hyptertension
Healthy fats and fiber
½ Green Apple
Fiber to improve digestion
10 Mint Leaves
1 cup ice or ice water
½ cup plain yogurt
probiotics to. promote healthy digestion
I am an undergrad and I have to eat in our dining hall? Why me???
The dining hall is a great place to experiment with food so stop your belly aching. It isn’t all variety but you can create variety, be sure to keep an open mind and palate!
1. Take all those veggies you love from salad bar over to the grill of your dining hall.. Your chef’s will grill up all those veggies add a protein if you want and you can add barbecue sauce, soy sauce or just eat them with butter.
2. “Oh it’s pasta with meatballs and sauce again”… No worries, grab a sandwich roll from the deli and make a meatball sub. Substitute that heavy pasta for a light sandwich bun and you are good to go.
3. “Breakfast is so hard it is always pastries and waffles”… Try to skip the pastries and go for an omelet, it will fill you up and give your body the fuel it needs to get through the morning.
4. Feel like soup? Fill the soup bowl with spinach and pour the hot soup over it to wilt, it will add some great flavor and nutrition to “bulk” up your meal!
Feel all the options are “too heavy” to eat, grab a plate and fill it with veggies at the salad bar, then shop around the hot stations for toppings.
Add a microwave healthy recipe or snack — —
Brain Food Granola:
½ cup granola
1T dried fruit (you’re choice)
1t mini chocolate chips (optional)
The protein and carbohydrates in this quick snack, will help keep you focused and attentive during classes!
LEFTOVERS RECIPE —
Grab your baking dish, that extra kale from the smoothie, eggs, day old toast and olive oil.
Rub some oil on the bottom of your baking dish and lay that day old bread right on it.
Chop your kale and sauté it in a pan for two –three minutes. Remove and lay it on top of the bread.
Crack your eggs about 3 on top of the kale.
Bake on 350 for 30 min and you have a healthy egg bake that will last you 3 days.
Eating in college is like being in your lab it is part of an experiment. Try new foods, mix foods up and never be afraid to ask the Dining Staff on campus for help in exploring the menu options.
Naomi Carton and Danielle Rossner
Naomi is the Associate Dean of Residential Life and Dining MIT
Danielle Rossner is a Regional Manager of Nutrition | Bon Appétit Management Company