How to Eat More Healthfully Now:
7 Fast Ways to Improve Your Nutrition
By Emily Glover, Senior, University of Kansas
Nearly three out of four college students admit that their nutrition needs improvement, according to the latest Student Health 101 survey. Yet, something always seems to get in the way, whether it is money, time, or any other demand of college.
However, Karen Creswell, a registered dietitian in Lincoln, Nebraska, says eating healthy is not an all-or-nothing scenario.
“Instead of worrying about what to leave out, think about what to put in,” Creswell says.
By picking up a few tips, college students don’t have to simply deal with nutritious eating—it can actually be enjoyable. Here are a few easy ways to integrate healthful foods into any diet without sacrificing taste or satisfaction.
1. Create a game plan.
Three meals a day offer three opportunities for healthy eating.
Creswell says to look ahead and decide where whole grains, fruits, vegetables, and lean proteins could be added in. She also advises being honest about when it is less realistic to eat healthfully.
“It’s easy to get whole grains at breakfast with oatmeal or whole grain cereal,” she says. “It might be harder at lunch.”
Even if one meal isn’t perfectly healthy, it doesn’t mean that all is lost. Instead, try to add a side salad or fresh fruit. Planning ahead for the entire week’s meals can help you eat healthier as well.
2. It’s OK to be bad once in a while.
Seana McConnell, a senior at the University of Denver in Colorado, has a rule for when she goes out to eat with friends. “I look for what sounds good to me,” McConnell says. “I don’t really think about the nutrition.”
Still, she manages to stay healthy, active, and fit. It’s no medical mystery. It’s just the principle of moderation, which Creswell believes is one of the best ways to go about healthy eating.
“There is no black or white, no good or bad,” Creswell says. Instead, she enjoys occasional food splurges while adding in fruits, vegetables, whole grains, and lean proteins.
Although it can do some waistline damage to have dessert with every meal, it is fine every once in a while, according to Kath Younger, a registered dietitian in Charlottesville, Virginia, and creator of the website Kath Eats Real Food.
“Decide with your friends that Fridays will be dessert days,” Younger says, warning still not to overindulge. “Looking forward to this day helps make passing on pie during a Tuesday lunch a little easier.”
3. Make savvy food swaps.
Not all foods are created nutritionally equal. Fortunately, many high-calorie or high-fat ingredients can be swapped for healthier ingredients without drastically affecting the meal’s flavor.
For example, applesauce works in the place of oil in most baking recipes. Other simple upgrades include substituting whole grain pasta for white pasta, brown rice for white rice, olive oil for butter, and ground turkey for ground beef.
Jana Peterson, the wellness director at Drake University in Des Moines, Iowa, also suggests using beans in salads or wraps.
“Beans are a nice addition for minimal fat or calories,” Peterson says. “And they add protein and fiber.”
Better yet, many of the swaps can be lower in cost than the original ingredients. That’s a good thing for any college student’s budget.
4. Eat at home more often.
Passing on a meal at a restaurant does more than simply save money. It also saves a substantial amount of calories. According to research by Yale University in New Haven, Connecticut, adults who eat out consume an average of 205 more calories a day than peers who eat at home. (When eating out, try eating just half, and doggy bag the rest for another meal.)
Even if you have limited time and limited kitchen space, you can whip up some healthy food. For example, make a nutrient-packed smoothie with one cup of low-fat milk, one banana, a few ice cubes, a handful of baby spinach, and a spoonful of peanut butter. All it takes is five minutes with a blender or food processor.
There are also unlimited options for microwave meals, especially with new “steamer packages” of vegetables in the grocer’s freezer. But keep in mind that fresh, whole foods are better than prepackaged microwave meals, which can be lacking in vitamins and other essential nutrients.
After a week of healthy eating at home, it is a well-deserved treat to go out to dinner on the weekend.
5. Shoot for the rainbow.
Aim to eat foods from various color groups, such as green broccoli, orange butternut squash, and red tomatoes.
“Eating a variety of fruits and vegetables will provide you with the nutrients that your body needs,” Peterson says. To add new colors to meals, Peterson suggests selecting unfamiliar fruits or vegetables.
“You won’t know if you like something until you try it,” she says.
Jourdan Sanderson, a student at the Columbus Culinary Institute in Columbus, Ohio, turns to the Internet when experimenting with new ingredients.“If you don’t know how something will taste together, Google it for ideas,” she says.
6. Remember that snacks are calories, too.
In between planning three meals a day, it can be hard to factor for snacks. However, the difference between a healthful and junky snack can be a few hundred calories or more.
A good goal is to have two snacks a day with 100 to 200 calories each. Also, look for snacks with fiber and protein, which will add staying power.
“An all-natural granola bar is going to do more for you in the long run compared to a candy bar,” says Peterson.
Just read the granola bar label carefully—some are packed with sugar. Also, consider a cup of plain yogurt and nuts or a whey protein shake.
Snacking isn’t bad. In fact, it can stave off hunger that can lead to overeating. In between snacks and meals, sip from a water bottle. Often, dehydration is confused with hunger. For a little extra flavor without any calories, squeeze in some freshly sliced lemons or limes. This can help detoxify your body as well.
7. When in doubt, go with what’s most simple.
“Many of today’s health foods are just packaged chemicals that leave us still hungry and yearning for nutrient-rich whole foods,” Younger says.
Better choices generally include those without ingredient lists, such as brown rice or black beans.
Also, just because the meal is low on ingredients doesn’t mean it’s low on flavor.
“I will not sacrifice taste for health,” Sanderson says. Instead of adding rich sauces or heavy dressings, Sanderson suggests using spices.
She also advises that small servings of rich foods, such as avocados or nut butters, could go a long way toward making a meal flavorful and satisfying.
The moral of the story is this: Everyone has the time and ability to eat healthfully.
EMILY GLOVER IS A SENIOR STUDYING JOURNALISM AT THE UNIVERSITY OF KANSAS IN LAWRENCE. SHE WRITES ABOUT HEALTH EATING ON HER BLOG, PURSUITOFHEALTHFULNESS.COM.
Find Out More
Click to learn more about healthy eating guidelines from the CDC website.
Or click to learn more about healthy eating guidelines from Nutrition.gov.
Or click for guidelines on eating well on the NIH's MedlinePlus website.