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


What 8 servings from the Vegetable and Fruit category look like


  • 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
Two of my favourite hummus’s – is that the plural of hummus?


  • 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



  • 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


Healthy Starts Here! is the only cookbook my son has at university.

Available for $11.99 on:!/id516055157?mt=11


Or to order a copy from Chapters:


Or to order a copy online from Amazon:



6 thoughts on “Survival Foods for University Students”

  1. Hi Marilyn! Great seeing you on BT this morning, thank you for all you do, love the tips, will pass these on to my daughter at university.

  2. Saw you this a.m. on B.t. I just made your salad and will serve it to my husband for dinner.Always looking for something new.Thanks.

  3. Hi! I was at your class at The Cookbook Company last night and really enjoyed it! Would you remind me (haha!) of the best foods to fend off Alzheimers??
    Thanks so much!

    1. Teehee! That’s hilarious!
      Actually regular exercise appears to be one of the best ways to reduce your chances of developing Alzheimer’s. Foods that fight against inflammation appear to be helpful. Omega-3 foods are great to add to your diet as well as turmeric. For memory, blueberries appear to be a great food to eat on a regular basis.
      My advise is exercise. Its one of the reasons I go for a long walk every day.
      Hope this helps.
      Peace, love and fibre,

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