Healthy Food Options for Busy College Students

Healthy eating is essential for everyone. But for busy people trying to balance work, school, family, and social activities, it is especially important. A 2020 study published in the Journal of American College Health (JACH) found that healthy eating may be a factor in higher academic achievement among college students. Read on to find out more about healthier eating habits for students.

Poor Eating Is Associated With Poor Health

Why is eating healthy important for college students? Poor nutrition is associated with these potential consequences, according to the U.S. Centers for Disease Control and Prevention (CDC):

• Weight gain and obesity
• Heart disease and stroke
• Type 2 diabetes
• Certain cancers

College students who reported eating fast food more than seven times a week had much lower GPAs than those who reported eating it less than four times a week or not at all, according to the JACH study.

As a busy college student, eating healthy can be a challenge, but it can be accomplished by following a few helpful tips.

Nutrition Tips for Busy College Students

Busy people don’t have a lot of time to prepare and eat healthy meals. It can be helpful to have a quick list of ideas to maintain healthy eating.

Balance Your Meals

Strive to eat from at least three different food groups every day to help ensure you’re getting proper nutrition. Choose items from these food groups:

• Fruits
• Vegetables
• Grains
• Healthy fats
• Protein
• Dairy

Cut down sharply on foods high in solid fats, added sugars, and salt. This includes:

• Cake
• Candy
• Cookies
• Ice cream
• Pizza
• Sweetened drinks
• Fatty meats (such as bacon, hot dogs, ribs, and sausages) and meats containing nitrates and other additives

Get Calcium

Calcium is essential. Try eating foods high in calcium, including:

• Kale
• Turnips
• Collard greens
• Beans
• Papaya
• Dried figs
• Oranges

Keep a Regular Eating Schedule

Eating three balanced meals per day plus snacks should provide you with enough energy to last all day. It will also keep your metabolism active. If you need to, schedule your meal times.

Breakfast

You’ve likely heard this advice: don’t skip breakfast. The JACH study found that students' current GPA significantly increased with the number of days that they reported eating breakfast. And according to the National Center for Biotechnology Information, skipping breakfast was associated with poor academic performance and poor mental health.

Read the Nutrition Facts Label

Compare calories, fats, sodium, and added sugar in your foods using the nutrition facts label on packaged items. The U.S. Food & Drug Administration made changes to label guidelines in 2020. Reading food labels can provide insight into the amount of fat, sugar, salt, and other ingredients you’re consuming to help you balance your intake to acceptable levels.

Use Smaller Plates

Using a smaller plate for your food can help you with portion control. On larger plates, you may not realize how much food you’re actually eating. By staying away from oversized bowls, glasses, plates, and mugs, you may avoid eating excess calories.

Smart Foods for Quick Nutrition

SmartFood.org defines “smart food” as food that is nutritious, environmentally sustainable, and good for the farmer. These foods can give your brain or health a boost, so weave them into your day. Examples of smart foods include:

Snacks

Healthy grab-and-go snacks include:

• Fruit
• Nuts
• Greek yogurt

Protein and Meat-Free Alternatives

Consume meat sparingly for good brain health (or choose lean meat options). While exploring meat-free alternatives, try protein-rich beans, soybeans, or lentils. They’re rich in B vitamins, which are good for your brain. There is an abundance of plant-based meat alternatives on the market now, so experiment with those for meat-free protein intake. Popular ones include:

• Tofu
• Tempeh
• Plant-based “meat” crumbles and burgers
• Vegetarian sausages

Check your supermarket’s vegetarian section to find these and other brands to try.

Berries

Berries are considered the best fruit to eat for brain health because they contain flavonoids. They also make a healthy sweet treat. Eat two or more servings each week.

Nuts

Nuts contain vitamin E, which may have compounds that support brain health. Try to eat them five days each week in place of processed snacks. It’s best to eat dry-roasted, unsalted nuts.

Vegetables

Asparagus, broccoli, Brussels sprouts, and spinach provide folate and vitamins that are good for brain health. Aim to eat six or more servings of greens every week. A good mix of veggies will also give you a variety of nutrients.

Salmon

Salmon is an oily fish that is one of the best sources of brain-enriching omega-3 fatty acids. The American Heart Association recommends eating two 3.5-ounce servings of fish per week.

Sample Smart Food Daily Meal Plan

A sample daily meal plan that is rich in smart foods may look like:

Breakfast: Oatmeal with blueberries

Snack: Carrots and hummus

Lunch: Green, leafy salad with choice of low-fat protein

Snack: Banana and a handful of mixed nuts

Dinner: Salmon, brown rice, and vegetables

Snack: Greek yogurt

The Importance of Drinking Water

You’ve been hearing it for years, and it’s true: drinking water is essential to good health.

According to the CDC, drinking enough water staves off dehydration, which can cause unclear thinking, mood changes, constipation, and kidney stones. Water helps your body:

• Maintain a normal temperature
• Lubricate and cushion joints
• Protect your spinal cord, joints, and other tissues
• Get rid of waste

Roughly 20% of the water you intake daily is in the food you eat, the Mayo Clinic reports. The remaining 80% you should be getting from drinks. The Mayo Clinic recommends that adults drink about 8 glasses of water each day. You may need more fluid intake than this, however, if you:

• Exercise/do any activity that makes you sweat
• Live in a hot or humid climate
• Are vomiting or having diarrhea
• Are pregnant or breastfeeding

How to Get More Water Into Your Diet

• Carry a water bottle with you, and refill it throughout the day.
• Set goals for yourself, and track your progress using a hydration app.
• Cut out sugary beverages.
• Always choose water to drink when dining out.
• Add a lemon or lime wedge to your water.
• Swap regular water for sparkling and/or flavored water.
• Set an alarm on your phone to remind you to drink water.

Healthy Food Substitutions

Try to substitute unhealthy food with healthier options. You won’t go without, but you will be eating something to help boost your brain.

Instead of This	Try This
Refined grains (white bread, white rice)	Whole grains (whole grain bread, brown rice)
Fried food (french fries, fried chicken)	Grilled or baked foods (baked potato, grilled chicken)
Baked goods, sweets, specialty desserts	Fruit
Whole milk	Low-fat or skim milk, soy milk
Sugar-sweetened drinks	Water or seltzer

Learn More About Health and Wellness

Good nutrition is only part of your overall health. Be sure to exercise and get enough sleep. Explore Purdue Global’s Student Life blog for more health and wellness tips, and to learn more about our online programs, reach out to us today.

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