How to eat healthy when time, space, and money is tight
How to eat healthy when time, space, and money is tight
Resources
The College Vegetarian Cookbook: 150 Easy, Budget-Friendly Recipes by Stephanie McKercher
The 5-Ingredient College Cookbook: Recipes to Survive the Next Four Years by Pamela Ellgen
The College Cookbook: 101 Simple, Cheap and Healthy Recipes with QR Code Video Demonstrations by J.W. Warren
The Quick and Easy College Cookbook: 300 Healthy, Low-Cost Meals that Fit Your Budget and Schedule by Kimberley Willis
When it comes to eating healthy, college kids face some unique challenges. They may be living on campus and at the mercy of a school meal plan. Or, they may be living on their own for the first time, but without a lot of space, kitchen equipment, or cooking skills to draw on.
Mostly, thought, they’re short on funds and time—although this is hardly unique to college students. So, as a new school year gets underway, I’ve got some advice for college kids and anyone else who finds that their ability to eat well is hindered by a lack of money, time, kitchen space, or cooking skills.
I’m Monica Reinagel, and you’re listening to the Nutrition Diva podcast, a show where I try to demystify and simplify the business of eating healthy–without taking all the of the fun out of it. After all, food is so much more than just fuel. Yes, we want to supply our body with the nutrients it needs to thrive. But food can also be a source of enjoyment, connection, and culture. And in my view, those are just as important as the vitamins and minerals! My goal is to help you eat in a way that supports both your health and your happiness.
College kids are always complaining that they don’t have enough money to buy healthy food. It may have been a few years since I was in college but I live within spitting distance of six universities so I see plenty of college kids every day—and virtually all of them are carrying Venti Frappuccinos. Which brings me to:
Tip #1: Brew Your Own (Coffee, that is.)
If money is tight, spend your food dollars on nutrition, not six dollar cups of coffee. Brew your own coffee and carry it in an insulated tumbler. With the money you save, you can afford fresh produce.
As for brewing your own beer, take it from one who has tried it: Even if you do end up with a drinkable batch, you won’t be saving any money. Brewing beer takes a lot of equipment, ingredients, time, and space. Although it can be a diverting hobby, it’s far more cost-effective to leave it to the professionals.
However, this is as good a time as any to point out that starving college students do manage to spend $8 billion dollars on alcohol every year. Before you tell me that you can’t afford to eat right, consider whether you might be able to divert any of your recreational budget to your nutrition needs. Sometimes, it’s just a matter of priorities.
Likewise, it doesn’t make sense to spend limited funds on bottled water. Buy a reusable stainless steel water bottle and an inexpensive water filtration pitcher and you can stay hydrated, solvent, and environmentally friendly.
Tip #2: Find the Good Cafeterias
A lot of students either live on campus and/or have a full or partial meal plan that allows them to eat on campus. Many campuses have a variety of food choices, including cafeterias as well as fast food options. If you have an on-campus meal plan, take the time to scope out the healthier options, such as the dining halls that offer salad bars or vegetarian entrees, and head for those instead of the burger joints and pizza counters—at least, most of the time.
Tip #3: Learn How to Cook (With or Without a Kitchen)
You may also have a kitchen in your apartment or dorm suite. But even without a full kitchen, you would be amazed what you can do with an electric rice steamer, crockpot, air fryer or small microwave oven. Of course, if you’re living in the dorms, you need to check what’s allowed. But with a couple of inexpensive appliances and an electrical outlet, you can basically start filming your own series for the Food Network.
Okay, I may be exaggerating a little bit. That crown roast pork or whole poached salmon might be a little hard to pull off in a dorm room. But you can absolutely scramble eggs in the microwave, dump in some chopped vegetables from the grocery store salad bar, and fold the whole thing into a tortilla for a healthy breakfast burrito.
In fact, there is a whole genre of books dedicated to simple, healthy, inexpensive meals that can be made without a lot of equipment or know how. I’ve included links in the show notes to a few. (If you’ve got kids or grandkids in college, considering sending one of these books to them as a care package!)
Now, there’s no denying that cooking takes more time than ordering some take-out. So make sure you leverage the time you spend cooking by making a large quantity. Make a big batch of soup or chili and freeze some for another meal. No freezer? Invite three friends to dinner, with the understanding that each of them will host a meal over the course of the next month.
Tip #4: Plan Ahead
Don’t wait until the needle on your nutritional gas tank hits E to start thinking about what you’re going to eat for your next meal. Go shopping on the weekend so that you have healthy foods on hand for the week. Prep your lunch and snacks the night before so that you don’t run out of time before heading out in the morning. Set the alarm fifteen minutes earlier to leave time for breakfast. Trust me: fifteen minutes of extra sleep is not going to make that big a difference in your energy levels or alertness, but a healthy breakfast will.
By the way, eating well does not have to break the bank. In fact, some of the most nutritious foods in the grocery store are also among the least expensive: dried or canned beans, frozen vegetables, eggs, peanut butter, tuna, and oatmeal provide protein, vitamins, fiber, and healthy fats for just pennies a serving.
You can make your food budget go further by making more of your own food. Pack a sandwich for lunch instead of hitting the sub joint, bring dried fruit and nuts to snack on rather than stopping at the snack bar, or pop some popcorn to snack on while studying rather than calling for pizza.
Not only will you save money when you cook more of your own food, but you’ll most likely improve your nutrition.
Now, I also realize that shopping for food, packing lunches, and making dinner does take more time than simply stopping at the closest fast-food restaurant every time you get hungry. And time is something that’s always in short supply when you’re in college. But kids, I’ve got bad news for you: It gets worse once you’re out of college. So now is the perfect time to start learning how to juggle a busy schedule and the requirements of a healthy lifestyle.
Finally, remember that your diet doesn’t have perfect. Mine certainly isn’t! Instead, just try to do a little bit better. Every step you take toward healthier eating habits is a step worth taking.
If you have a question you'd like me to answer, you can email me at nutrition@quickanddirtytips.com You can also leave me a message at 443-961-6206
I’d also like to invite you to check out my other podcast. It’s called the Change Academy, where we explore the art and science of creating positive behavior change. Just search for Change Academy wherever you get your podcasts.
Nutrition Diva is a Quick and Dirty Tips podcast. Our team includes Brannan Goetschius, Nathan Semes, Davina Tomlin, Holly Hutchings, and Morgan Christianson.
That's all for this episode. Thanks for listening! I'll see you next week.