I recently received an email from a reader requesting tips on how I stayed healthy in college. Thinking back to my college experience made me realize that it was actually where I cultivated some of my healthiest habits!
College is a time where people seem to take on unhealthy lifestyles, but for me it was a time where I learned how to balance my knowledge of nutrition and fitness in the midst of being busy, stressed, and making amazing memories.
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10 ways to stay healthy in college.
1. check for nutritional info. I’m not sure about your college, but the nutrition information for almost all of the food in our cafeteria could be found online. Search your school’s website…you might find the same thing! This is a great way to get an idea of what exactly you’re working with before entering the dining hall.
2. stick to the three S’s. While pizza and chicken fingers will probably always be a mainstay in college cafeterias, almost all of them offer healthier choices as well. My cafeteria naturally had a salad bar, but they also had a “create your own sandwich” station. I always made it a point to get food from those places, and it was usually two out of the three S’s – soup, salad, or sandwich. My favorite sandwich was grilled turkey and cheese on rye bread, which I’d pair with a monster-sized salad. If I went with soup, I’d usually top the salad with some chicken or hardboiled egg. Not only are those delicious meals, but they’ll leave you with the energy to get through 5 hours of homework…or 5 hours of dancing, if you’re into that sort of thing 
3. steal fruit. My cafeteria always had fresh apples and bananas available, which I interpreted as healthy + portable. So upon leaving the cafeteria, I always made sure to grab some fruit for later. That way, when the 3 o’clock lazies rolled around, I didn’t head directly for the vending machine. Some might call it stealing, I call it getting my money’s worth (and Lord knows how much college campuses overcharge you on everything).
4. utilize frozen meals. I lived in a dorm* and an apartment during my college years, and while in both I’d always have at least one frozen meal on hand (*my mini-fridge had a freezer, but not all do). While living solely on frozen meals probably isn’t the healthiest of decisions, it’s a lot better than ordering pizza or Chinese takeout every night. I can promise you that there are going to be nights where the last thing on your mind is cooking, so being able to pop a balanced-ish meal in the microwave and eat 2 minutes later is definitely a lifesaver. My favorite frozen meals are Amy’s, Kashi, and some Lean Cuisines (their paninis are bangin’).
5. keep healthy desserts in stock. This is definitely a healthy habit I formed in college that I continue practicing now. When I used to eat in the cafeteria, it wasn’t too difficult passing up the burgers and fries, but the dessert table room was my arch enemy. I rarely left that room without a plate full of cake and cookies in hand. I started stocking up on some of my favorite healthy desserts back in my dorm, like cereal and VitaTops. When I knew I could have something to munch on later, it became easier to say “no” to the cafeteria desserts.
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6. choose beverages wisely. I don’t think I have to tell you that entering the Beer Pong Olympics isn’t a prime practice in healthy living. But hey – I don’t judge. What most college students seem to ignore, though, is the sugar and calories that they’re pounding down via soda, energy drinks, and triple-chocolate-chunk-mocha-blasts with extra whipped cream. You might think those things will power you through writing a 20 page research paper, but all they’ll leave you with is a sugar high followed by a sugar hangover. My favorite healthier drink options for a pick-me-up are green tea and coffee with some milk or half and half.
7. take advantage of the student discount at gyms. Self explanatory. Even better is attending your campus gym for free, but if yours is as shoddy as mine was, try your luck at the local YMCA.
8. sleep! I get it – you have 2 exams and 4 “reflection papers” due tomorrow. But I’m a firm believer that sleep is just as, if not more important than studying. What good is staring at your text book all night if you’re not going to have the energy or mental capacity to even remember it the next day? My biggest tip to ensure you get enough sleep is to set a cut-off time. Whether it’s 8pm or midnight, set a time where you force yourself to shut the books, wind down, and get some rest. Trust me on this one.
9. aim for at least one day of R&R. On the same note, I think it’s really important to have at least one (preferably two) day a week where you can just chill – no homework, no studying, just rest and relaxation. I know what you’re thinking, and yes – there is always going to be a paper that you should be writing. But in the same way that you need your sleep, taking mental health days is so important for your overall health and quality of life. As with setting a cut-off time at night, schedule a day of the week where you can just take it easy and enjoy life.
10. Have go-to foods and meal ideas. Here is what I generally made sure to have on hand (in addition to the frozen meals and healthy desserts) – especially while living in a dorm.
- yogurt
- cereal
- almond milk
- peanut butter (sandwiches)
- instant oatmeal
- nuts
- tuna (easy-open cans or in a pouch)
- microwavable brown rice
- the fruit you stole from the cafeteria
Staying healthy in college really doesn’t have to be a daunting task, you just have to be prepared and make one healthy decision at a time. Most importantly, though, is to have fun! Don’t let thoughts of being healthy take over what should be some of the best years of your life.
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What healthy habits did you practice during college?
These are some awesome tips Gracie. I’ll be heading off to college in a few years so this will definitely come in handy down the road.
These are awesome tips girl!
Thanks girl! I’ll be a freshman this fall and these are way helpful, especially the “stealing” fruit tip which I learned when I stayed at Cornell;)
Slash I am a FIRM believer in the cut-off time! Mine is ten, cause if I don’t get at least 8 hours of sleep (waking up at 6-ish), I’m a cranky old bat.
p.s. These pictures are hilarious, I can’t wait for college! xoxox
These are great tips for college students! I could have REALLY used these during my freshman year. I gained ten pounds because I ate too much greasy pizza, burgers and fries in my school’s cafeteria and basically cut sleep out of my life (WHYYYY did I think that was a good idea?)… I finally learned how to live in a somewhat healthy way my sophomore year, but it was a struggle. I’m actually a lot healthier and more “in control” of my schedule/life now that I’ve graduated!
major kudos to you for living like this in college and still having a blast!
I used to load up on fruit when I went to the dining hall! I cultivated a great love for Chik Fil-et salads in college, but my favorite place was the all you can eat place with free wifi. I used to get a late lunch, study all afternoon and then grab a light dinner before heading to class (all for the price of one meal!). So, apparently healthy eating made me into a thief….
Brilliant post Gracie! I wish I would have had this list while I was in school. I did adhere to setting a study cutoff though!
My last year of college, my roommates and I made a star chart for working out. It sounds cheesy but it turned out to be hilarious! Also, while our campus gym was incredible, it really helped to go with a friend!
I could have used this when I was in college! I was so unhealthy — drinking, eating whatever I wanted, and had no priority to even think about working out! I had no idea then how much time on my hands I really had!
You sound just like me - college has brought out the best in me. Most people do not recognize that the simplest changes can transform your life… The way I look at it is you really just have to make smart choice!
Great post - I think this will help a lot of misinformed students
I LOVE this- because I have all the same tips!! I see so many of my peers with their Red Bulls and Cheetos for lunch and I’m just like, come on. That is going to turn you into a cranky pants as soon as the wings are gone. Sleep is my biggest tip- I have no problem just forgetting about the work and going to bed! There’s always tomorrow morning
Stealing fruit is one of the best tips!! When I was still eating out of a cafeteria, I would bring a bigger purse with me just to take out a whole bunch of fruit.
Thanks so much for these tips. My 18yr old sister is about to begin her 2nd semester of college, so I’m going to pass this valuable info along to her. I know she could benefit from these tips!
These are great tips! Technically I am still at school, but at least no dorms or mandatory meal plans. These cafeterias are seriously scary!
i love these tips! i dont have any… seeing as im not in college YET.. SOON baby- woot!
I ate at my college’s salad bar every day. 5 years later, I still miss it! It is much less convenient to make a good salad now. I was also a crazy fruit stealer.
True story, we had a cafeteria worker stand on guard at all times to make sure people weren’t leaving with extra food. I felt guilty walking by her every day….
hahaha. DUDE…there was a lady that monitored people leaving the cafeteria at my school too…what the heck?! If we’re paying customers, what do they care where we eat the food??
I mentioned below that my school operates with meal points, and we have a weighed salad bar (that I’m minorly obsessed with), but I always tend to munch on my salad as I’m waiting in line and have been yelled at multiple times… Oops.
I figure we’re paying too much anyways…
TOTALLY irrelevant, but I was in a new huge accessories store this weekend called Charming Charlie’s (theyre all over the US, not sure if there are any in the LI area) and there are SO MANY bow accessories. Bow rings, bow necklaces, actual bows for your hair. The whole store is organized by color. I thought of you when I saw all those things! Thought you should know
Ahh, really?! I’ve never heard of Charming Charlie’s, but you can bet I’m Googling it stat
thanks girl! xoxo
I see there are a few in Jersey, none in NY, so maybe if you’re passing through you may have to visit! xo
These are fantastic tips and would be very helpful for anyone, not just college students. Thanks for sharing!!
Thanks so much for the post Gracie!! I didnt gain the freshman 15 but I definitely gained weight my sophomore year. I will definitely be utilizing these tips!!
You’re so welcome, Kandice!!
xoxo
Great tips! I think a lot of them are still applicable after college.
I think it also helps to surround yourself with like-minded friends. When I lived with my health-conscious best friend, I found it easier to make better decisions. You often have a workout partner and can make healthy dinners together.
Like-minded friends - absolutely! Great addition
I started off college super unhealthy and am finishing it with more of a balanced lifestyle than ever. This is such a perfect list for people who are traveling uncharted waters!
Great advice! I’m entering my last semester at college and I feel like it’s going to be harder than ever to maintain my healthy habits that I’ve developed over the past 4 years with all the stress of graduating/job search and while trying to enjoy the last semester.
Great tips! I love them all!
Also i think that college eats and what they serve in the caf’s is wayyy better now than 10+ yrs ago when i was in college. The world is changing…for the better.
I think college is a time of self-discovery, too. Eating processed food, feeling like crap, realizing that veggies do rock…that type of thing is what college was about for me,too.
I am a health educator at a college in the Phildelphia area. If all the students I came in contact could read these tips it would make my life easy.
One of the biggest things I find is girls not eating so they can “drink their calories” on the weekends. Isn’t it better to wake up feeling good because you ate something before/during drinking and hit the gym for an hour than to be hungover all day?!
It’s scary that this is the first time students are on their own making choices for their health with little to no guidance on how things work. Great post!
Thanks Alicia! This comment means a lot coming from a health educator
I’ve witnessed girls “saving calories” so they could drink a ton too…but I’ve also seen that that leaves them as hot messes at the end of the night, haha!!
Fun date ideas! Cooking meals together and going hiking!
Great tips!
These tips are all really great. I miss the college dining halls and all the different healthy options that were already cooked and prepared for me. I thought living in my own apartment would make healthy eating easier, but I overestimated the amount of time I would have to prepare my own meals. I wish I had someone to cook for me again!
These are awesome! I’m like you. I developed healthy eating habits in college too…after I gained the freshman 15 first! I think another good tip is to plan ahead. Some of my friends skip meals because they were “too busy” to stop and eat, but if you know you have a full day, make sure you pack a sandwich or some snacks to keep your energy levels up! I never accept the excuse I was too busy to eat.
I know people that “forget to eat” too. It definitely can happen during the craziness of college, but I’m with you - I would *always* make sure to have at least some sort of snack on hand!
haha I love the fruit thing! I learned that when I went to my sisters college last year, which I will be going to in only a little over a year!!
They better make sure they stock up highh on apples is all I got to say!
These are great tips, as I am heading off to college just around the corner! Thanks Gracie!
Haha I love that you said to steal the fruit. My college actually had a sign saying you could only take 1 piece out of the cafeteria but I always took more
I’m in college now, and I definitely stay true to the 3 s rule! I also steal fruit— they charge us 50 bucks anyway for “stealing” (which they assume we will do- so why not, right?) Our gym and pool here are also pretty good, so I definitely try to take advantage of those.
50 bucks?! that’s seriously ridiculous!
College is actually where I first started taking an interest in healthy eating. My cafeteria had a salad bar too, as well as a fruit bar, make your own sandwiches, and make your own stir fries. I pretty much lived on those options!
And I definitely agree with getting enough sleep. I go to bed by 10:30 on most nights and I swear it helps me stay illness-free and energetic.
I think I mostly do all of these! I feel bad sometimes for relying on frozen meals, but my meal plan is points-based and my school stocks Amy’s which I feel is probably a decent option… lower in preservatives and such than other brands, at least! I admittedly sometimes end up having ramen, but it’s a weird low-fat vegetarian ramen so I feel a little less bad about that too
Definitely with you on the fruits and lots of healthy snacks… I have a lot of healthy granola bars and stuff!
Really good tips. I think I do pretty well with being healthy, but I DO miss having a kitchen, and eating completely whole foods instead of the more processed fare I often end up having to eat here… sigh.
Awesome tips! I learned my healthy habits in college as well! I always looked at nutritional info online for my meals!
Great tips!! I’m a commuter student, so it’s easier for me to eat healthier because I can just pick up my favorite snacks (almonds, Kashi bars, fruit) at the store and slip it into my purse on the way out. I don’t have the temptation of the “caf” because I don’t have a meal plan!
Most of my professors have been really lax about students eating during lecture - as long as it’s not a loud food, like chips!
I too am a firm believer in the cut off time, usually around 9-10ish.
Yes - I commuted for a semester and it was WAY easier to eat healthy, for sure.
Great tips!! College is so hard because you’re on your own and it’s your chance to make the right or wrong decisions. I always grew up watching what I ate so it wasn’t much of a change for me. I have friends who went to college and came back looking WAY different. (The freshman 15 is real!)
Hmmmm I went to the gym. I have a few healthy DON’Ts…
1. DON’T skip meals in order to drink
2. DON’T use tanning beds
3. DON’T mix red bull and vodka so you can dance for a few hours.
I’m much healthier now though slightly lamer according to my college aged sister.
Amen to #3! I ALWAYS steal fruit from the dining halls…every single time I go
Great tips Gracie!
I just finished my final year of law school, and one of the best things I did was to have Sundays off. It took a while to get used to, always thinking, I could be studying! But it was great to set aside time to catch up with friends, and by the time monday rolled around, I felt 10x better and more refreshed for the week ahead.
And let’s be honest, how much study do you actually get done on a Sunday anyway?
LOVE these gracie!!! so true. i am terrible at getting enough sleep, but getting better at it! frozen meals are KEY.
Nice tips!
the stealing fruit is totally something i would do, and will be doing come fall — start of uni for moi.
& mental health days are so important! i’d go crazy without em.
Im in college now and FROZEN fruit saves me! I toss cups of it into tupperware with soft tofu and cinnamon. I even freeze individual containers of apple sauce and throw them into my bag. They slowly thaw and remain cold enough by the time Im ready to eat it! Hummus and veggies are also easy to munch on and fill you up. Great tips!
ohh, frozen fruit is a great idea!!
I’m in college now and try very hard to be ‘healthy’ I think one of the worst things for me is getting away from my apartment at college and going home or on vaca because it’s when I make my worst food choices. I love that you listed sleep! I am not a partier I am the very much the opposite but recently I’ve been so busy I’ve had to choose 7 hours of sleep over working out=( Don’t know if that would qualify as a great choice though!
Thinking back, college is where I really established my regular exercise habits. My girlfriends and I would meet up to go to the rec center because we were procrastinating on schoolwork, but it has been something that has stuck through the years!
For me while in college I ate what I wanted when I wanted. I always just made sure one of my classes was a fitness class.
awesome
I LOVED this post! Thank you so much! I’m going off to college next year and I will definitely keep these tips in mind. Actually, I just got an acceptance letter today! I need to hear from one more school and then the big decision!
LOVE THIS POST!!!! Great job for getting all of these tips out into the hands of those who are still in school… I agree with every single one of them!
[...] you’ll probably be wishing you were right back at the beginning again PS- I know that Gracie, Anna and Julie have all posted recently about this topic as well- so check them out! If [...]
I love your blog! These tips are wonderful. Actually, these are all habits I have adopted in college as well. I attend Ohio University and am a vegetarian and a (moderate) fitness freak. I definitely notice that I have become MORE healthy in college than I ever was before. College means more freedom and more choices — and clearly, that can mean making good and healthful choices! I will definitely be a regular reader from now on.