How to plan nourishing meals on- or off-campus

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Even the most conscientious eaters can be swayed by the siren song of dining hall soft-serve ice cream and waffle fries, especially when trying to stick to a budget. While these are fine to enjoy, it’s important to incorporate nourishing and nutrition-packed foods into your daily routine.

For many students, planning meals can be challenging—and it’s even more difficult when you toss classes and life’s responsibilities into the mix. This leaves little room to think about making healthy dining decisions.

“Many college students’ schedules are incredibly busy, making it hard to find time for consistent meals and snacks throughout the day,” says Charlotte Carlson, a registered dietician nutritionist working at Colorado State University in Fort Collins. “Without consistent meals, energy levels can drop and brain capacity for focusing on school work can be tough.”

Whether eating in the dining hall, preparing food at home, or picking up something on the go, use these tips to ensure you’re eating nutritious meals that can help you feel your best.

We all come in different sizes and shapes—that’s a fact of human diversity. So it makes sense that there’s not a “best” or even “healthiest” way to eat for everybody. Your caloric and nutritional needs depend on your size, activity level, and individual biology. And the non-nutritional roles of food—social, emotional, mental, and even spiritual—are equally important.

“There are so many factors that can impact an individual’s nutrition,” says Carlson, “such as how they experienced food during childhood, stress and mental health, available time in the day, finances, kitchen access, food access, cooking skills, medical nutritional needs, allergies and intolerances, personal, ethical, and religious preferences, and more.”

Getting to know your own personal nutritional needs is a learning process. Eating well isn’t about counting calories or following a fad diet. In fact, that can actually distract you from listening to what your body has to say. Instead, focus on getting to know what kind of food fuels you best.

Ask yourself:

• How much energy do I need to fuel my activities?
• What types of foods help me feel my best? (E.g., do I feel most satisfied after a bowl of oatmeal in the morning, or do I feel best when I eat more protein, such as peanut butter or an egg?)
• How do particular foods affect my mood? My digestion? My clarity of mind?
• Will my last meal sustain me through my classes, or do I need to pack a snack?
• What’s my body’s response to hunger?
• What does fullness feel like? What does satisfaction feel like? Do fullness and satisfaction feel the same or different?
• What kind of flavors and textures—sweet, savory, salty, spicy, crunchy, smooth—are most satisfying to me?

The flexibility of a college schedule means some days it’s easier to prep lunch from home, and on others, it’s faster to go to the dining hall. Because of this, it’s important to know how to get nutritious and satisfying meals no matter where you’re eating.

Preparation is key

Don’t panic—this doesn’t just mean prepping food ahead of time (although some people swear by meal planning); it also means knowing what resources are available to you.

“I keep frozen foods in my freezer at all times in case I don’t have time to cook dinner,” says Bethany F., a second-year graduate student at the University of Texas Medical Branch in Galveston. “I also like to keep healthy snacks that I can easily throw in my lunchbox before I go to school in the morning.”

Getting to know your local grocery store comes in handy when you need to fuel a late-night study sesh or when the campus dining services are closed. On-campus food stores are a good option too, though they may have a limited selection and can be a bit pricey. “I use the on-campus food store quite often, especially since I work there myself,” says Jazmin C., a fourth-year undergraduate at California State University in Channel Islands. “The freshly made sandwiches, salads, and fruit are way better than the fast-food places on campus.”

Plan your plate

To maximize your nutrient intake, try to include as many food groups as you can at each meal. “Fill half your plate with fruits and vegetables, a quarter with lean meat or protein of choice, and a quarter with whole grains,” says Kirstin Vollrath, professor of practice in nutrition and dietetic internship coordinator at the University of Houston in Texas. “Add a side of dairy or fortified dairy alternative that’s going to give you calcium and vitamin D.”

For example, lunch might be a grilled turkey and veggie sandwich, a pear, seltzer, and a brownie. Great options for afternoon snacks could be pita with hummus, veggies and chips with bean dip, or a yogurt-and-fruit parfait.

Check your budget and your time

Making nutritious food choices requires both time and money, and sometimes, those are in limited supply. If you’re putting meals together, don’t overthink it too much.

“Keep it simple!” says Carlson. “A nourishing meal can be as simple or complex as an individual wants and has the time and finances for.” If making a meal from scratch isn’t feasible, think about picking up pre-made balanced meals, collaborating with a partner on food prep, or eating at the dining hall on especially busy days. Getting creative can also help you stick to a budget so you’re not overspending on food.

And never underestimate the power of leftovers. “Make meals that will last a few days and still taste good, like spaghetti, hamburgers, and chicken breast,” says Austin D., a fourth-year student at Texas A&M in Galveston. This simplifies meal prep and can save you money.

Factor in your environment

“Most people do not realize the influences that shape their decisions on a daily basis, especially those surrounding food,” says Vollrath.

Media, the campus environment, and even innocuous comments from friends (like the question “What are you getting to eat?”) affect food choices. Create intentional environments that support nutrition and a healthy relationship to food.

Learn what foods make you feel good

There are so many options when it comes to food, it sometimes feels like there’s a “wrong” decision to make. But the exploration of food options is an exciting part of the process. “College is often a transition time from when our family has such a strong influence on the food we consume every day to when we get to make our own choices,” says Vollrath. “That can be really exciting and really terrifying. Use this time to learn what makes your body feel good and what you really enjoy.”