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
- 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
- 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
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 online from Amazon: