Managing Stress: A Guide for College Students

Nutrition: Strategies

TIPS FOR EATING DURING STRESSFUL AND BUSY TIMES

Eat small, frequent meals and snacks to keep your blood sugar and energy levels steady. Going more than 4 to 5 hours without eating can lead to fatigue, low concentration, and headaches.

Keep some easy, convenient meals on hand. Avoid living entirely on snack foods, as they usually won't energize you as much as a real meal. Try healthy frozen entrees, bean soups, peanut butter or cold cut sandwiches, ready-to-eat tuna and chicken salads and other convenient foods. Bring part of your meal to campus if you can't get home for lunch or dinner.

Avoid sweets and sugary foods. Stock your room/apartment with healthier snacks. Too much sugar can lead to energy crashes and weight gain. Limit sugary drinks (soda, sweet tea, energy drinks, etc.) to one 12-oz drink per day. Instead of candy or sodas, grab these healthier, energy-sustaining snacks:

Small sandwich
Carton of low fat yogurt
Fruit with 2 Tbsp peanut butter
1/4 cup trail mix or nuts
100-calorie pack of popcorn
Frozen fruit juice bars
Fat-free pudding
Protein-rich nutrition bars
Baby carrots with hummus
String cheese
Tuna salad on whole wheat crackers
Vegetable soup
Oatmeal made with milk

Choose meals and snacks that include protein* as well as carbohydrate.** Protein helps keep your energy levels steady. For example, snack on peanut butter and fruit instead of just juice and crackers. Top your pasta with grilled chicken strips or tofu rather than have pasta and sauce alone.

* Protein foods: beans such as pinto, refried, black, chick peas, lentils, dairy products, eggs, meat, poultry, fish, nuts, peanut butter, soy protein powder, tofu, soy hot dogs/burgers and water-packed tuna.
** Carbohydrate foods: whole grain breads and cereals, pastas, rice, starchy vegetables such as corn, potato, sweet potato

Avoid overdoing caffeine. Caffeine gives you immediate energy, drop in energy later on. Caffeine in the late afternoon and evening can interfere with a good night's sleep.

Water, water, water! Include a glass of water with all your meals and take a few water breaks during the day.

Resist the temptation to eat in front of the TV, while reading etc. You'll get more satisfaction and pleasure out of your food if you can pay attention to what you're eating! You may also be able to stop at the first sign of fullness and avoid overeating.

Don't leave home without breakfast!
If you can't eat breakfast before leaving the house, here are some healthier fast food options:

Egg burritos and wraps, especially those with veggies
Egg and bagel/English muffin sandwiches (avoid the biscuit, bacon and sausage)
Whole grain bagel with light cream cheese and skim milk
Low fat bran muffin and skim milk
Fruit and yogurt parfait with granola
Trail mix and skim milk

Don't forget fats. Fat helps food to stay in the stomach longer, giving a greater sense of satisfaction and preventing hunger soon after meals. Diets too low in fat may trigger cravings. Make sure you include healthy fats into your meals and snacks. Good sources of healthy fats include: canola, olive, peanut and safflower oils; nuts, nut butters, seeds; avocado, flax seed oil, salmon, mackerel, and sardines. Avoid saturated and trans fats.