Tips For Eating Out Better + Healthy Twists On College Cooking

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In part one of this article, we discussed the dangers of unhealthy food choices that new college students make, leading to the "Freshman 15". Today in part two, we continue with tips on how to eat out better. Plus, don't miss the easy ways to amp up typical college recipes with some healthier twists!

TIME AND PLANNING AHEAD

Many students find managing their time and commitments the most challenging. The cost of fresh ingredients unfortunately is likely to be higher than the ultra-processed convenience foods that promise delicious and quick meals ready to go. These convenient solutions are great when you’re in a tight spot, but if you are heavily relying on these for sustenance, it won’t take long before the lack of nutrients starts to show. With the higher price point for healthy living, it can be really economical to get your like-minded house mates or dorm mates together, commit to doing a shared shop, and eating, say, two to three (pre-agreed number as nobody likes food waste) of meals together as a group. Like at home, you take it in turn with the washing up and cooking. With the added bonus of probably trying your friends’ home country style of cooking. Another major tip is to cook double and save the leftovers in the freezer for those late nights or when you’re shattered from a taxing day.

GOING OUT

Hanging out and going for pizza and burgers or late-night kebabs can feature quite heavily in some students’ lives. There’s no denying that social norms with regard to alcohol consumption have started to shift, with increasing numbers of students no longer excessively consuming.⁽³⁾ The main thing to remember is simply not to overdo it, and to be aware that alcohol is associated with increased appetite, overeating and increased likelihood of choosing unhealthy foods.⁽⁴⁾ Having a few beverages whilst you connect with friends and unwind from a busy week is great. But be mindful that alcohol burns through your magnesium and B vitamins pretty quickly. Hangovers tend to make people crave fats and carbs, so go for the greasy burger or fry up but add on a green veggie smoothie to ramp up your vitamin and mineral intake. It’s all about balance.

Learning to make nourishing meals and having a balanced diet can feel impossible, but if you keep it simple and plan ahead, it is totally achievable. A quick Google search and so many recipes are available for you, but knowing what to choose can still be a challenge. I’m all for simplicity, but with lots of flavor, so I’ve got a couple of banging recipes here for you to add to your repertoire, and more on my website.

College-Friendly Recipes

Basic Eggs

Poached, scrambled, baked or fried – eggs are a great source of protein. Why not try the following versions to amp up the nutrition factor?

Omelet: Mix two to three eggs with a splash of milk, grated cheese, and salt and pepper. Fry on low heat in a buttered pan until the mixture starts to solidify. Add toppings of your choice (ham, sausage, chopped veggies, etc.), fold and plate. Serve with salad for a perfect balanced meal at any time of the day.

Muffins: Mix eggs with salt and pepper, pour into a muffin tin, add your favorite toppings (peppers, ham, cheese, spinach, etc.), and bake in the oven for 20 minutes at 180 degrees Celsius for breakfast muffins on the go. Freeze or keep in the fridge for up to three days.

Pancakes: Mash a banana and mix with two eggs, some baking powder and vanilla. Fry in a pan and serve with maple syrup and fresh fruit for a quick and delicious banana pancake breakfast!

Sweet Potato

Highly nutritious, sweet potatoes are a great inexpensive and versatile source of fiber, vitamins, and minerals.

Bake: Set oven to 200 degrees Celsius. Line a baking sheet with foil, prick the skin of the potato and bake until tender (roughly 45 minutes). For a speedier version, try it in the microwave (10-15 minutes). Top with your favorite baked potato topping.

Try it for breakfast (yes, you read right!). Fruit (such as berries and banana slices), chia seeds, nut butter, hemp seeds, maple syrup or honey, and granola go great with sweet potatoes – a cheap, nutritious and filling start to the day!

Cut the sweet potato into fries and mix with some olive oil, cayenne pepper, and salt and pepper. Bake in the oven at 200 degrees Celsius for 20 minutes.

Miso Ramen – Pimped Up

A cheap and quick college essential that can be amped up with lots of nutritious options.

For the broth, chuck away the seasoning packet! For a low-sodium option, make your own broth using vegetable scraps and spices such as ginger and star anise, and adding in a tablespoon of miso paste, a splash of soy to taste, half a chopped spring onion, and some wakame seaweed if you have it to hand.

Once the ramen is cooked and drained, add a halved soft-boiled egg for extra protein or drop a raw egg into the broth while the noodles are cooking.

Spice up your broth by adding tabasco, chili, soy sauce, or other flavorings.

Throw in any leftover veggies, sliced chicken or salmon to keep from tossing them in the bin. Sustainable and filling – win, win!

Fry some veggies in the broth seasoning – any combination will do (carrots, water chestnuts, mushrooms, bok choy, mini corn, sugar snap peas, etc.). Add noodles and stir fry – easy!

Vanessa Marescialli is a registered Nutritional Therapist, Integrative Health Coach and Neurolinguistic practitioner with a degree in Psychology, and combines these techniques to provide compassionate and effective solutions for her clients. Vanessa has a long-standing interest in the interplay between stress, our perception of stress and its management, in the areas of digestive health, autoimmune conditions, cognitive health and women’s health (including fertility and hormonal disorders). Find her at https://www.vanessamarescialli.com

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