Healthy College Habits: 5 Tips for Eating, Exercising, and Thriving on Campus

If you’re between the ages of 17 and 21, chances are the month of August stirs up feelings of anticipation, excitement, and maybe a little bit of anxiety. The start of the college Fall semester is just around the corner. If you’re entering your Freshman year, this may be the first time you will build your own schedule and develop your own routines related to sleep, eating, and physical activity. This is a huge transition period – especially if you’re accustomed to having predictable, home-cooked meals and scheduled sports practices. Here are a few strategies to keep in mind as you step onto campus and into the vast college dining hall. 

Practice the one plate method 

As tempting as it may be, try to avoid treating the dining hall like an all-you-can-eat buffet. At each meal, do a lap first to survey the options. Then practice the one plate method – fill up your plate with protein (chicken, fish, eggs, tofu, etc), fiber-rich fruits, veggies and/or whole grains, and a little bit of healthy fat (avocado, nut butter, seeds). This combination of foods helps with satiety and ensures that you’re getting key nutrients in every meal. On the flip side, if you take a serving of everything that looks good, you may end up with multiple plates and way too much food. 

Be mindful of late-night eating 

College students tend to have late bedtimes, which means there’s more opportunity to snack well past dinnertime. Plan ahead and stock your dorm room with healthier snacks like fruit, popcorn, yogurt, and dark chocolate. Even if your goal is to avoid snacking at night, it’s important to be realistic and prepared. 

On exercise – find something fun! 

One huge benefit of college life is having access to a gym (usually). But doing the elliptical or lifting weights at the gym certainly isn’t the only option for getting exercise while at school. Join an intramural or club sports team, take a dance class, or explore off-campus workout class options. Find a workout buddy to make exercise a social event. You’re more likely to stick with an exercise habit if the experience is enjoyable. 

Practice smart drinking 

If you’re of legal drinking age, it’s helpful to have a plan for alcohol consumption the same way you would have a plan for snacking. Keep in mind that mixed drinks and cocktails are not only going to have a decent amount of sugar, but they are also likely to make you feel terrible the next day. Try to stick with low-sugar options like hard seltzers, light beer, or clear liquors with seltzer and a splash of juice. And always pace yourself when drinking and have water in between drinks. 

Prep simple meals

Living off-campus? This setup gives you so much more freedom in the food department, but if you’re not used to cooking your own food, the thought can be daunting. To start, choose a few simple recipes that take 30 minutes or less to make. Practice making the meals before classes start, if you can. Then slowly build up your repertoire so that you have a list of ten or so tried-and-true recipes you can cycle through. Plan to make 3-4 servings so you have lunches and dinners prepped for a few days at a time. 

If you’re feeling overwhelmed by the thought of being on your own for the first time, we understand – we were in college once, too! The dietitians at Well by Messer can help you meal plan, set goals for exercise, and navigate your school’s dining options. We’d love to set you up for success – for the school year, and beyond.