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Eating Well on a College Budget

EATINGNELL MA COLLEGEBUDGET CWhile Living On or Off Campus) C campusbooks ROADBLOCKS TO HEALTHY EATING IN COLLEGE On the campus meal plan Limited Lack of fresh Busy schedule No transportation to grocery stores budget markets nearby %24 HOW STUDENTS SPEND THEIR MONEY ON FOOD 2GO 90% 51% 20% 20% Buy/Prepare Groceries Order Takeout Eat at Dining Halls Dine Out Even living on campus and dining there, the average student will still spend between $500 - $1000 per schoolyear on OFF-CAMPUS food. $500 $100 $100 $100 $100 $100 $1000 $100 $100 $100 $100 $100 3 TIPS TO EAT WELL AND HEALTHY cand On a Budget) DINING ON CAMPUS 開 材 大 LIMIT YOURSELF TO HEALTHY OPTIONS Pick naturally Eat a plate that's Stick with colorful foods Choose Get no more lean proteins, vegetables, grilled over fried every than one over balanced in white/beige foods for serving of any single dish. and whole food groups. time. grains. more nutrients. 3 SHARE THE HEALTH GO DECONSTRUCTED AND A LA CARTE Let your friends know you're trying to eat healthy and go it together. It's much easier in a group. If lunch is a grilled chicken sandwich, ask the person prepping yours to make it open-faced (just the bottom bun) to save on starchy carbs. If dinner is turkey and mashed potatoes, ask the server to go light on the gravy and potatoes. 4 CHOOSE YOUR TABLE WISELY Don't assume that the salad bar is always low-cal and healthy. Don't load up on non-veg toppings like cheese and croutons. Keep it simple and get your dressing on the side. When you sit down to eat, don't sit next to the dessert station or soda fountain. 5 SUPPLEMENT WITH HEALTHY SNACKS AND REFRESHERS Keep some healthy snacks in your dorm so that you won't be tempted to get chips and candy bars between classes. Avoid energy drinks that are loaded with preservatives and chemicals. Stick with water or unsweetened coffee or tea. And no, it's not okay to live on microwave meals, packaged ramen, and sugary cereals consumed in your room. DINING OFF CAMPUS COOKING CAN BE FUN If you live off campus, it can be daunting to have to cook for yourself. But eating out or eating convenience meals for breakfast, lunch, and dinner isn't a solution. It gets costly fast and does a number on your body. Turn your kitchen into the set of Chopped and learn to work with what you've got. cand Inexpensive and Healthy) COOKING AT HOME 101 ( BENEFITS ) FINANCIAL HEALTH $1.50 $2.00 Restaurant foods Average meal price for home-cooked meal: $1.50-$2.00 compared to $10 at Chipotle. are notoriously high in fat, sugar, and salt. Month: $200 $100 $100 four-year collEIE: $7000 Pre-packaged ready meals are often loaded S100 ST00 $100 S100 $100 $100 $100 $100 $100 $100 S10 $100 $100 $100 $100 $100 $100 $100 $100 S100 $100 PIZZA 2GO with chemicals $100 $100 $100 S100 $100 $100 $100 and artificial S100 $100 $100 S10 $100 S100 $100 preservatives. S100 S100 $100 S100 $100 $100 S100 S100 $100 $100 $100 $100 $100 $100 S100 $100 $100 10 $100 S100 S100 When you cook, you control the $100 $100 $100 S100 $100 $100 S100 $100 $100 $100 $100 $100 $100 S100 ingredients and the portion size and you know who's been Cooking at home can save a student $200 a month in food costs, which adds up to about $7000 over a four-year college duration. touching your food. TIPS FOR SMART SHOPPING AND COOKING 自 SHOP 3 MAKE A LIST Always be well stocked so you avoid impulse buys from convenience stores and STICK TO YOUR LIST If it's not on the list, it's probably not necessary. DON'T GO GROCERY SHOPPING WHEN YOU'RE HUNGRY If you're feeling full, you'll buy less and choose healthier fast-food places. items. MAKE A MEAL PLAN Think before shopping, get what you need, cook something good, and portion it out for the week ahead. BUY IN BULK Shop with housemates so you can buy in bulk for bigger discounts. GET VERSATILE PROTEINS AND SPICE THEM UP Chicken, tofu, yogurt, beans, etc. pack plenty of filling protein and they can be spiced or flavored any way you like. STIR FRY Put those leftovers in a pan with some sauce, cook it up, serve over rice or noodles, call it supper. THROW IT IN A CROCKPOT Make big batches of chili or soup by using a slow-cooker. Set it and forget it until mealtime later. Portion and HYDRATE BUT NOT WITH SPORTS DRINKS, SODAS, OR BOTTLED WATER Get a faucet or fridge filter for your own pure water. You'll avoid the cost, waste, calories, freeze leftovers. and sugars of packaged drinks. MAKE YOUR SNACKS Make your own blend of trail mix or pop up popcorn and portion out snacks. PACK YOUR LUNCH When you're putting away leftovers, portion them out for lunches for the week ahead. BUY SEASONAL AND LOCAL Its cheaper and tastier when it's in season and hasn't traveled for days on a truck. AVOID CONVENIENCE STORES Sure theyre easy but they stock mostly junk food and ready meals and the prices are high. BUDGET AND STICK TO IT Don't put food on a charge card or pay-later app. BUY STORE BRANDS Ingredients are often absolutely identical to name brands but prices are much lower. SHOP SALES AND USE COUPONS Many large grocers offer apps that show specials and offer digital coupons. Plan your shopping accordingly and use your club card too. EAT WITH FRIENDS Have a friends' meal night on Sunday evenings. Everyone can pitch in for groceries, help with prep and cleanup, and split leftovers. 0lo SOURCES: • http://www.nerdfitness.com/blog/2012/10/18/a-college-guide-to-eating-healthy/ http://www.huffingtonpost.com/2012/11/08/how-college-students-save-money_n_2076915.html • http://college.lovetoknow.com/Amount_of_Spending_Money_a_College_Student_Needs http://www.forbes.com/sites/nancyanderson/2013/08/21/13-ways-college-students-waste-money-and- opportunities/ • http://healthyeating.sfgate.com/advantages-home-cooked-meal-1930.html BROUGHT BY: campusbooks If SUGAR SALT 0000000000 II 即 : 000000000O 0000000000

Eating Well on a College Budget

shared by melidox on Oct 12
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When it comes to eating well and healthy on college, things get difficult. Especially if you're on a tight budget, or whether you live on or off campus, the fact that you're living alone and have to j...

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