Acing the College Dorm Life (An Intern’s Perspective)Posted on August 24th, 2017
Dairy: 3 servings a day
- Non-Fat/Low-Fat Milk (pint sized)- Milk can be enjoyed at meal time or snack time or with most college students favorite: cereal. Cereal is a college favorite since it can be prepped with minimal effort, provides consistent taste, and is a good fuel to start the day. Look for a whole grain cereal with limited added sugars and trying adding fruit and protein for a well balanced breakfast.
- Yogurt (look for those with “live and active cultures”– these are especially good for gut health). Greek Yogurt is one of our dietitian’s favorites because of it’s rich protein content.
- String Cheese - for that on-the-go snack!
Protein: try a serving at each meal time and at least a half serving at snack time
- Cottage Cheese - make it savory with avocado and grape tomatoes or make it sweet by topping it with fruit canned in 100% juice!
- Eggs- “Perfect” Microwave Scramble Eggs recipe listed below. Purchase half dozen due to limited storage.
- Turkey or Ham Luncheon Meat - the possibilities are endless. Try rolling deli meat up with cheese for a snack, throwing it on a sandwich for a meal, or pairing it with those eggs from the above bullet.
- Tuna- canned in water - the StarKist pouches are a portable option for snack and meal time. Pair it with whole grain crackers and a fruit or vegetable and you are ready!
- Nuts and Nut Butters - Your Reasor’s RDs are huge fans of nuts and their butter counterparts, unless of course you have a nut allergy (in that case try SunButter for size if you aren’t allergic to sunflower seeds). Nuts provide energy, protein, and heart healthy fats. We aren’t biased on the type but try to keep the portion sizes in check.
Vegetables: Include vegetables or fruits for every snack and try to make half of your plate vegetables and fruits at meal time.
- Baby carrots - great for munching on with dip during those late night study sessions
- Bell Peppers (purchase them sliced, or chop them in advance) - try them with hummus!
- Broccoli - great for munching on with dip during those late night study sessions
- Cucumber - top with Laughing Cow cheese for a refreshing snack
- Spinach - perfect for salads, smoothies, and sauteing
- Celery - top with peanut butter for a healthy snack option
- Sweet Potatoes and Baking Potatoes - look for the microwave friendly options at Reasor’s. (Microwave recipe below)
Fruit: Include vegetables or fruits for every snack and try to make half of your plate vegetables and fruits at meal time.
- Berries (strawberries, blueberries, blackberries, raspberries) - using as a topping for greek yogurt or in a smoothie
- Oranges - great for on-the-go snacking
- Lemon/limes - spruce up your water with citrus!
- Grapes - try them frozen for a sweet treat when it’s warm!
- Apples - pair them with peanut butter or cheese for the perfect snack.
- Peaches - keep these out until they are ripe, then place them in the fridge
- Bananas - the world’s favorite grab and go fruit—throw some peanut butter on it!
- Avocados - top on toast, mix into cottage cheese, or use a sandwich spread. The options are endless when it comes to avocado.
- Dried fruits - these options are portable and have a long shelf life. Shoot for a dried fruit without added sugars.
Grains: Aim for half your grains to be whole grains. Look for the whole grain stamp, 100% Whole Wheat, and words like whole oats, whole wheat, whole barley, or brown rice as the first ingredient.
- Rice cakes
- Oatmeal (overnight oats recipe below)
- Whole Wheat Bread
- Cereal- Let’s go for one that is low in sugar and high in fiber (4+ grams)
- Brown rice (try minute rice in individual containers)
Carrots + Hummus
Peanut Butter + Banana or Celery
Cottage Cheese + Berries
Rice Cakes + Nut Butter + Banana
Handful of Nuts + Dried Fruits
Turkey sandwich (Bread + Spinach + Turkey + whatever else you like)
String cheese + Apple
Yogurt + Berries + Granola
- ½ cup of rolled oats
- ¼ teaspoon cinnamon
- 1 teaspoon flax seed
- 1 teaspoon agave nectar or honey
- ½ cup fresh blue berries (or any fruit of your choice)
- Nut butter (optional)
Fiesta Sweet Potato
About the Bloggers:
- Emily is a Dietetic Intern at the University of Oklahoma and a Louisiana Native. In her free time, she enjoys practicing yoga, exploring unique cuisines, and spending time with her beloved dog.
- Heather Steele, RD/LD is a Reasor's Registered Dietitian and is a board eligible Certified Specialist in Pediatrics. In her free time she enjoys cycling and cooking. Heather offices out of the Reasor’s off 71st & Lynn Lane and also covers the 101st & Elm location for all of your food & nutrition needs!
Information included does not constitute medical advice and should only be used as a general recommendation for a healthy diet. Reasor’s Registered Dietitian's opinions and recommendations are of their own; they are not paid to endorse any products.