Eating Healthy College Food
Ok, so you got the acceptance letter, you called your new roommate and now what? It's time to look into the food situation. Sure your parents paid for the room and board. That means that you won't starve but do you really want to eat that junk?
Eating Vegetarian can be a healthy alternative to the greasy burgers and meat layered pizza that seem to be a staple in college. The most important thing to keep in mind if you plan to start eating vegetarian is that you keep in mind what you can eat, not what you can't eat.
Healthy College Foods Table of Contents
- College Food and Nutrition
- Polling for Antioxidants
- Healthy Dorm Room Snacks
- What can you cook in your dorm?
- Spaghetti in the Toaster Oven
- Tacos: Healthy Food in Your Dorm
- Can You Eat Healthy Food at College?
- Are Humans Carnivores?
- Let's Chat about Healthy College Food
- What is localvore?
- College Dorm Cookbooks for Eating Healthy
- Watch What You Eat
- Vegan Tote
- Eating Healthy College Food
- Fly to Florida for fresh Orange Juice
- Vitamin Supplements
- Cooking College Food
- Igo GREEN Tip of the Day
- Healthy Food Lenses
- How are you planning to stay healthy for the next four years?
- !00% of the proceeds from this lens go to Oxfam
- Scholarships
College Food and Nutrition
The Vegetarian Food Pyramid
It is important to include food from each of the groups because:
1. Grains give your brain and muscles energy.
They are a good source of B-vitamins and iron. Try to include grains like rice, potatoes, pasta, and whole grain bread at every meal.
2. Fruits and Vegetables help eyes, hair, and blood and boost your immune system. They are a good source of vitamins A and C, minerals, and fiber. Try having fruits and vegetables like apples, broccoli, pear, carrots, squash, salad 5-7 times per day (2 1/2 cups of veggies and 2 cups of fruit).
3. Milk or Dairy Products help maintain strong bones and teeth. They are a good source of calcium and protein. Try to have a serving of low fat dairy foods like 8 oz milk, 1 oz cheese, 1 cup yogurt, cottage cheese, pudding, or frozen yogurt 3 times a day.
4. Foods high in Protein help build muscles, fight infection, and heal wounds. Try having beans, peanut butter, fish, tofu, or eggs at 2 meals daily.
5. Fats and Oils keep hair and skin soft and give a feeling of fullness. They are a good source of dietary fat. Try to include a little fat like salad dressing, olive oil, guacamole, nuts, or seeds at each meal.
Please note: Many young women don't get enough of all of the vitamins they need every day, even if they eat a balanced diet. Talk with your doctor about taking a multivitamin.
Polling for Antioxidants
An antioxidant is a molecule capable of slowing or preventing the oxidation of other molecules. Antioxidants can help prevent heart disease and certain cancers, as well as keep your eyes, mind, and immune system sharp.
Healthy Dorm Room Snacks
What happens if you get hungry while studying at night?
Granola barsOatmeal (packets)
Energy or protein bars
Trail mix
Popcorn(Air-popped is the healthiest.)
Nuts
Animal crackers
Tuna fish
Peanut butter (100% Peanuts)
Fresh fruit
Whole Grain Crackers
Pita bread
Soup
Cereal
If you have a fridge:
Cheese
Yogurt cups and smoothies
Baby carrots
Hummus
Water, flavored seltzer waters, or low fat milk
Sanyo SR-2570K 2.5-Cubic-Foot Refrigerator, Black
Amazon Price: (as of 09/06/2008)
What can you cook in your dorm?
The following are a few quick easy recipies that can be cooked right in your dorm room. My friends and I all love them and they look so deicious that it's hard to believe that they could be good for you.
Do you have any recipies to add to the list? Just add it at the bottom so that we all can easily be eating better.
Strawberries and Yogurt
Slice fresh strawberries onto a bowl of yogurt.3 points
Couscous with chopped tomatoes and fresh mint leaves
Add 1 cup of boiling water to 1 cup of couscous.
more...2 points
Whole wheat quesadilla
Layer thinly sliced organic cheddar or swiss on a more...2 points
Oatmeal with Bananas and Maple Syrup
1/3 cup of oatmeal to 1 cup of water and microwave more...1 point
Spaghetti in the Toaster Oven
Healthy College Food can be cooking while you study
Spaghetti Squash is very easy to cook in a toster oven. Cut the squash in half lengthwise. Scoop out the seeds. Add a little water to the hole left by the seeds. Cover it with aluminum foil and bake for about an hour. This should give you time to study for your next class.
The squash is done when you can prick it easily with a fork. Use the fork to scrape the spaghetti strands onto your dish. Pour on some tomato sauce and sprinkle on a little parmesan cheese and you would never know it's not really pasta.
Yum! Yum!
Tacos: Healthy Food in Your Dorm
Flour tortillas (Whole Wheat is best.)
can of beans (Bearitos)
salsa (Green Mountain Gringo Salsa)
lettuce, spinach, or arugula
cheese
left overs
Bake in the toster oven unitl the cheese is melted and the tortilla is slightly toasted.
Can You Eat Healthy Food at College?
What's for dinner?
Fetching blurbs now... please stand byCafeteria Slime
-------------- says:
>.> stop saying "yum yum" the more i hear that the more im convinced half of north america is "stupid stupid"
Posted July 09, 2008
Becca_Sanz says:
If I don't want to cook I just walk down to the co-op and get a vegan wrap. Yum, yum!
Posted March 07, 2008
Gourmet Vegan Pasta
Graceonline says:
Wrap Brussels sprouts, asparagus tips, fresh wax beans or any other organic, locally grown, in-season vegetable in a foil pouch and heat for ten to fifteen minutes in your toaster oven. Remove and sprinkle with freshly ground Parmesan cheese (if you grate your own, it will keep for up to a week or two without refrigeration). Eat as is or serve over the vegan pasta. Healthy for you, good for the local farmers, and good for the planet. What's not to love?
Posted March 06, 2008
frontiermike says:
I got to say that I find nothing wrong with eggs. However, I did eat a strictly vegetarian diet for about three weeks once, and found that I learned to really enjoy vegetables. I probably won't ever be a full vegetarian, but It was still a great experience.
Posted February 25, 2008
Music-Resource says:
I just had some vegan pasta the night before last. MMMM, good.
Posted February 15, 2008
DianeStafford says:
Vegan Pasta wins for me. Thanks for the virtual smoothie.
Posted February 14, 2008
Eevee says:
Cafeteria Slime is tempting but I'll go for the Vegan Pasta. Maybe I'll make a smoothy to go along with it.
Posted February 13, 2008
Are Humans Carnivores?
Eating Healthy Vegan Foods
Vegan Video
Dan Piraro from www.bizarro.com masterfully made this really awesome video. It's a talking pig that explains why eating meat is bad for you.
Runtime: 5:44
245553 views
10 Comments:
Let's Chat about Healthy College Food
Check out my Facebook and Go Activism sites
I have a couple other forms of communication. See my facebook group, Viva Vegetarianism
Or check out my page and blog at Go Activism This space is for the promotion of Vegetarianism. It is a place to swap recipies and ideas.
2/12/08 How can I become even more liberal and start promoting vegetarianism?
2/20/08 Trying to do my part, Localvore - 'think globally, act locally'
What is localvore?
Localvore is a movement that challenges its participants to eat all local foods (local meaning grown or produced within a 100 mile radius.) Writer and professor Bill Mckibben ate local for 7 months while living in Vermont and really brought the message of this national movement home.
Now the question is, why localvore? Well, in a world with quickly diminishing resources it is becoming vital that we try to conserve by eating food that is grown or produced close to home, therefore decreasing cost, time and energy in the transit process from the grower/producer to the stores. Also, buying local keeps dollars spent local and enhances profits for our neighbors who are producing the food. And in this the era of mass production of food by large corporations and factory farms from faraway places, there are many who just feel better knowing where there food has come from.
College Dorm Cookbooks for Eating Healthy
Watch What You Eat
Fast Food Nation
Fast Food Nation: The Dark Side of the All-American Meal (2001) is a book by investigative journalist Eric Schlosser that examines the local and global influence of the United States fast food industry. First serialized by Rolling Stone in 1999, the book has drawn comparisons to Upton Sinclair's classic "muckraking" novel The Jungle. Schlosser writes as a correspondent for the Atlantic Monthly, and has received a number of journalistic honors, including a National Magazine Award for an Atlantic article about marijuana and the war on drugs. Fast Food Nation, sub-titled The Dark Side of the All-American Meal, is his first book.
Amazon Price: $10.17 (as of 09/06/2008)
Fast Food Nation tie-in: The Dark Side of the All-American Meal (P.S.)
Don Anderson (Greg Kinnear) is the Mickey's food restaurant chain's Marketing Director. He is the inventor of the "Big One", the best selling hamburger of Mickey's. An independent research reports the presence of cow's feces in the Big One. So Don is sent to Cody, Colorado, to verify if the slaughterhouse, main supplier of Mickey's, is as efficient as it appears and the production process is regular. During his investigations he discovers the truth behind a simple hamburger; the reality is not like we think it is. Don discovers that the mass production system involves the exploitation of Mexican illegal immigrants. The film also shows how restaurant employees are treated and the expectations of them.
Amazon Price: (as of 09/06/2008)
Super Size Me
Super Size Me is an Academy Award-nominated 2004 documentary film written, produced, directed by and starring Morgan Spurlock, an American independent filmmaker. Spurlock's film follows a 30-day time period (February 2003) during which he subsists entirely on food and items purchased exclusively from McDonald's, and the film documents this lifestyle's drastic effects on Spurlock's physical and psychological well-being and explores the fast food industry's corporate influence, including how it encourages poor nutrition for its own profit. During the filming, Spurlock dined at McDonald's restaurants three times per day, sampling every item on the chain's menu at least once. Also, if asked to Super Size his meal, he must. He consumed an average of 5,000 kcal (the equivalent of 9.26 Big Macs) per day during the experiment.
Amazon Price: $6.99 (as of 09/06/2008)
Vegan Tote
Carry your groceries home from the Co-op in this cool Vegan Tote. By using this recyclable bag you will eliminate a source of polution (plastic bags) and promote healthy eating habits at the same time.
Eating Healthy College Food
Fly to Florida for fresh Orange Juice
Florida is a great place for Spring Break and has the best Oranges all year round.
Vitamin Supplements
Nature Made Multi For Her, Multi Vitamins & Minerals for Women 90 Tablets
Amazon Price: $9.89 (as of 09/06/2008)
Cooking College Food
You probably won't have much space in your dorm so I suggest that you check out the 3 in 1 Breakfast Maker. It is a very versatile kitchen appliance.
Igo GREEN Tip of the Day
Healthy Food Lenses
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Flip the Pancake and Sing about Waffles
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You can make the best waffles and pancakes with the cast iron griddles and pure Vermont Maple Syrup. To get you in the mood you gotta check out the video "Do you like pancakes?" My daughter drew the cats that keep popping up around the Waffles. So...
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Ok, so you got the acceptance letter, you called your new roommate and now what? It's time to look into the food situation. Sure your parents paid for the room and board. That means that you won't starve but do you really want to eat that junk? Eati...
How are you planning to stay healthy for the next four years?
This lens is part of a community service project to promote healthy eating in colleges. Please pass it on to any college students that you know and email me with suggestions. Thank you all for all the wonderful responces so far.
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jessicashalyn
People must be careful in having healthy food for college students, as they need more proteins and vitamins. Because of your lens, I have added some more info in my head about a healthy nutrition supplements and for Life Extension! Thanks a lot! Hope to see more of your lenses! Great work! Posted August 27, 2008 |
Awesome info, thanks so much! I really need to get back into a raw/vegan diet again. mmm, those were the days! Granola is good for breakfasts too. Check out this site dedicated to healthy granola!
Posted August 10, 2008
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DAD1104
And don't forget the Gluten free diet required of Celiac Disease persons.. Students on college campuses may be unaware they have thsi disease. Thanks for gettionfg the word out. Posted July 21, 2008 |
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Matthew_Ferry
Thanks for this healthy lens..keep it up Becca.. Posted July 01, 2008 |
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Dr_Joe
Very informative. Posted June 30, 2008 |
!00% of the proceeds from this lens go to Oxfam
Help the rest of the world Eat Healthy too!
Oxfam America is a non-profit organization that works to end
global poverty through saving lives, strengthening communities, and
campaigning for change. We are an affiliate of Oxfam International.
