As college students, we sometimes neglect nutrition and put it on the back burner.
School, jobs, social engagements and other responsibilities often take precedence over proper nourishment. Other barriers might include finances, dietary restrictions or a general lack of nutritional knowledge. However, if we compromise what is good for what is cheap, we deny our bodies and our minds of the basic building blocks needed for us to function.
The benefits of a balanced diet include boosted energy, improved mood, healthy weight, strong immune system and greater longevity.
Stark
But it is not the “why” that stumps us, but the “how.” Here are some helpful tips to take control of your diet while living on a budget.
Cook at home or with friends. This gives you control of what goes onto your plate and into your body. Share the meal to enjoy great company and divide the cost. Be bold and experiment with new recipes. Cooking takes practice and a good deal of trial and error.
If you feel discouraged by your ability in the kitchen, take advantage of the monthly cooking classes in the Student Recreation Center (SRC) taught by Campus Dietitian Marissa Rudley.
Plan ahead. Create your menu for the week with meals such as stews, casseroles or stir-fries that yield multiple portions. See which items you already have and decide what you need from there. You can avoid skipping meals if you already have them prepared and ready to go ahead of time. Pack a lunch or even make breakfast the evening before, with overnight oats or a pre-made smoothie.
Make sure half of your plate is fruit and vegetables. These will keep you healthy and feeling energized. Bananas and apples are cheap, excellent fruits to have on hand as a snack. Spinach is a great source of vitamins and minerals, and it is great in eggs, smoothies, sandwiches and salads. Look for produce that is in season in order to cut back on cost.
Choose whole grains, which are high in nutrients and fiber. Refined grains are more processed and stripped of their nutritious goodness. Choosing 100-percent whole-wheat pasta and bread is a great start. Mix it up by including barley, quinoa, oats and even popcorn.
Try non-meat protein sources such as lentils, beans and nuts. Meat certainly has its advantages, but it is not the only source of protein. Adding plant-based protein can also help you stick to your grocery budget.
Compare brands and types of food to find the best price. This may take some time comparing and contrasting, but you will ultimately save money. Some stores make this easier for you by providing the price per unit.
Buy in bulk. This allows you to spend within your budget while purchasing exactly what you need. Some great, non-perishable items you can find are oats, rice, flour, quinoa, dried beans, nuts and seeds. Bulk items are usually cheaper than prepackaged and you can assess the color, aroma and texture of products.
Nathan Stark is a Vandal Health Ed Intern. He can be reached at [email protected]