How can I eat healthy as a busy college student?

As graduate students in the dietetics and nutrition graduate program the Robert Stempel College of Public Health & Social Work at FIU, we have learned a lot about how nutrition plays an important role in our health and well-being. But even though we study nutrition, we aren’t immune to the challenges that come with being busy college students. We’ve both had days when we realize we’ve gone too long without eating, or periods of stress when our eating habits look different than usual, especially during exam season. One of the biggest takeaways from studying nutrition has been that healthy eating doesn’t mean eating perfectly. Instead, it is eating with balance, awareness and flexibility. Over time, we’ve found a few strategies that help us take care of ourselves, even when life gets busy and stressful. 

Listen to your hunger cues. Pay attention to signs of hunger and fullness rather than relying only on a schedule or strict rules about when and what to eat. Understanding what your body is telling you is a huge step towards healthy eating. Your stomach rumbling, an empty feeling, thinking about food, or even finding it hard to focus can be your body telling you, “Hey! Time to eat something,” while a neutral or satisfied feeling is a sign your body uses to say, “Full. Time to stop.” At first, it might be difficult to get into the habit of stopping and asking, “Am I hungry? Am I full? What is my body telling me right now?” But once we learn how to identify our own hunger and fullness cues, the easier it can be to respond to our bodies and develop a healthier, more flexible relationship with food, even on busy days. In fact, once you know your body’s cues and timing, you’d be able to prepare ahead of time, especially when you know you’ll have a busy day!

Build balanced meals that include variety. A balanced meal is the goal, but not every meal has to meet it if you include variety throughout the day. Creating healthy meals doesn’t have to be complicated; it just takes knowing what is important and including a little bit of everything. So, what is important? A balanced meal can include a variety of foods from different food groups, such as vegetables, fruits, protein, grains and dairy. One thing we like to do is prepare extra at dinner and save some for the next day’s lunch. That way we make sure we have a variety, even on a busy day. Of course, sometimes we forget, it happens! So, when we are in a rush to get to class or work, an easy solution can be as simple as a sandwich of whole wheat bread (grain), turkey breast (protein), cheese (dairy), spinach and tomato (vegetables), olive oil (a healthy fat) and on the side a mandarin or apple (fruit). Simple, quick and balanced. Note, a balanced meal doesn’t have to include every food group every time, but including a variety of foods throughout the day can help us get the nutrients our bodies need. 

Choose convenience foods that are nutritious. Convenience foods can still be part of a healthy eating pattern. As college students we don’t always have the time, or energy, to cook a full meal from scratch, and what we need is something that is quick and easy. Eating nutritious food doesn’t mean every meal has to be homemade, sometimes the best options are simply the ones that are available and realistic at that moment. Rather than worrying about finding the “perfect” convenience food, we can think about how to add to what we already have available. Sometimes, small additions can help make a quick meal more balanced without making it more complicated. Here are some ideas

• Greek yogurt + fruit
• Eggs + toast
• Sandwiches
• Leftovers
• Frozen vegetables and/or fruits
• Canned tuna/salmon
• Other protein-rich snacks such as nuts and cheese
• Microwave meals + added vegetables/fruit

Allow yourself foods you enjoy. Healthy eating can include favorite foods and those eaten for enjoyment, culture and connection. When we restrict the foods we love, it can lead to stress or burnout and make healthy eating difficult to sustain. Instead, incorporating the foods we enjoy into a balanced lifestyle helps us build a sustainable, healthy relationship with food. So, if you thought you couldn’t eat your favorite ice cream anymore, there is no need to worry (this advice comes from avowed ice cream lovers!). Healthy eating involves having a mindset that honors your health goals and your relationship with food and makes room for the foods you love. 

Be flexible rather than shooting for perfection. Healthy eating is about overall patterns, not making the perfect choice at every meal. A big part of nutrition is about. We have acknowledged that busy days, stressful weeks, skipping meals, eating more than intended, relying on convenience foods or simply not making the choice we intend can happen. But we also remind ourselves that none of those things define our overall health. Being flexible means giving ourselves room to have those moments without judgement and to continue to care for ourselves at the next opportunity. As nutrition students, we’ve learned that healthy eating is not about following a perfect set of rules. It’s about finding a balance that works for us, listening to our bodies, enjoying our food and giving ourselves grace when life gets busy.