Nutrition

As college students, we are often running out the door, eating on the go and stressed out!  Eating a well-balanced diet is a huge part of staying healthy and reducing stress.  A balanced diet is essential for fueling the body and the mind.

Top 10 College Nutrition Tips: 

  • Eat breakfast. Research indicates missing breakfast can affect academic performance.  If you are running out of time in the morning grab a piece of fruit, granola bar or some juice.
  • Getting enough fiber in your diet can lower your risk of diabetes, heart disease, diverticulitis, and constipation.  Women should try to get at least 20 grams of fiber a day, while men should try to get at least 30 grams. You can get the fiber you need by eating fruits and vegetables, whole grain breads and cereals, and beans. 
  • Omega-3 fatty acids are important to include in your diet because they increase the good cholesterol in your body and prevent heart disease by lowering blood pressure and preventing blood clots.  Omega-3 is found in fatty fish, like salmon, and the American Heart Association recommends eating fatty fish at least 2 times a week.  If you don’t like fish, omega-3s can also be found in leafy greens, soy, nuts, flax, and cooking oils. 
  • Don’t forget your calcium! Increasing your calcium intake can prevent osteoporosis later in life. For more calcium try milk, low-fat yogurt, low-fat cheese, and green leafy vegetables.
  • Be smart about weight management. Starvation and dieting backfire and can be harmful to your health.  Do you know how many servings of vegetables, fruit and protein are right for you? Check out the MenuPlanner for a customized healthy diet and exercise plan.
  • If you want to learn what a healthy weight for your age, height, and activity level are, calculate your Body Mass Index (BMI). 
  • By adding some Power Foods to your diet you may prevent heart disease and cancer, fortify your immune system, and increase your energy.  Here are just a few examples:  almonds, apples, avocadoes, beets, blueberries, broccoli, cherries, cocoa chocolate, cranberries, eggs, garlic, ginger, honey, and many more!   
  • Boston University’s Sargent Choice Program offers food on campus made with whole grains, more fruits and vegetables, low-fat dairy products, lean proteins, and heart-healthy oils.
  • Drink lots of water. Your body needs at least eight glasses a day. Carry a water bottle along to class and keep it handy during late night study sessions.
  • Listen to your body! The hungrier you are, the more likely it is that you'll overeat. If you starve yourself or wait a long time to eat you become hungrier and are more likely to consume more calories than you intend to.    

Trying to manage your weight? Check out the BU Nutrition and Fitness Center. They can help students create a weight management plan that includes a well-balanced diet and physical activity.

Need more information? Check out these helpful resources:

WANT TO LEARN MORE ABOUT NUTRITION AND EATING HEALTHY? WANT TO HELP YOUR FRIENDS EAT AND STAY HEALTHIER? WANT TO SPREAD AWARENESS REGARDING NUTRITION?

Check out Nutrition Quick Facts

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