Survival Foods for University Students

Don’t know what to eat once you move into your dorm? Here are some  ideas and foods that will help add a nutrient punch to your diet, plus they’re  friendly on your wallet.

First things first – Every day eat at least 8 servings of fruits and vegetables:

Typical day to get those immune enhancing 8 servings from the Vegetables and Fruit category (V&F category):

• 1 orange – an average orange is 2 servings from the V&F category
• 1 apple – small apple is 1 serving from the V&F category
• 1 banana – average banana is 2 servings from the V&F category
• 1-2 cups (250-500 mL) or handfuls of green salad mix – you can buy it a grocery store -1- 2 servings from the V&F category
• ½ cup (125 mL) orange juice or another citrus juice – 1 serving from the V&F category

 

Breakfast:

• Bowl of whole grain cereal – examples: Dorset Cereal, Multigrain Cheerios, or a hot whole grain cereal like Quaker Oatsl.
• Jazz it up as well as up the nutrient profile by adding: small handful of almonds or walnuts, small handful of dried fruit, small handful of granola, sprinkle of cinnamon. Optional a tablespoon of ground flaxseed.
• Add more protein to your bowl by adding 3 tbsp (45 mL) of hemp hearts.
• ½ cup (125 mL) orange juice – this helps your body absorb the iron in the cereal

 

Lunch and or Dinner Ideas:

• Hummus ½ -3/4 (125 0 180 mL) cup of commercial hummus with cut up vegetables

 

• Salmon sandwich – made with your favourite creamy style salad dressing on 100% whole grain bread, add some of your green salad mix
• Tuna Sandwich –made with your favourite creamy style salad dressing on 100% whole grain bread, add some of your green salad mix –  buy light tuna (skipjack) to reduce mercury consumption – limit all fish meals to 2-4 times per week
• Jacket Potatoes – see recipe below with Emergency Back to School dinners
• ½ Can of Beans with Tomato Sauce with salsa and cheese sprinkled over top
• Extra lean ground beef cooked in a large frying pan, sprinkle with Italian seasoning, add a bottle of your favourite tomato sauce, serve over cooked pasta like Barilla Plus, and freeze any extra sauce. Don’t freeze extra pasta it will be rubbery when it is thawed.
• Scrambled eggs with salsa and grated cheese serve with 100% whole grain bread, toasted

 

Snacks:

• Handful of nuts – don’t eat any more than ¼ – ½ cup (60-125 mL) per day
• Peanut Butter with apple or celery
• Bowl of whole grain cereal
• Fruit and or veggies
• Whole grain granola bars – more as a treat
• Glass of milk or organic soy beverage
• Smoothies

 

 

Some Recipes from Healthy Starts Here! that are University Student Friendly

•  Black Bean Tortilla Chip Soup
• Spicy Lentil Soup
• Mixed Bean Salad
• Emergency Back to School dinners as seen on Cityline

 

Available for $11.99 on: http://itunes.apple.com/ca/book/healthy-starts-here!/id516055157?mt=11

 

Or to order a copy from Chapters: http://www.chapters.indigo.ca/books/Healthy-Starts-Here-Recipes-That-Mairlyn-Smith/9781770500396-item.html?ikwid=healthy+starts+here&ikwsec=Books

 

Or to order a copy online from Amazon:

http://www.amazon.ca/Healthy-Starts-Here-Recipes-Great/dp/1770500391/ref=sr_1_1?ie=UTF8&qid=1293058494&sr=1-1