Avoiding the Freshman 15: A guide to eating healthy in your dormroom

Posted on Apr 23rd, 2018 | Home Life

The Applied Physiology, Nutrition, and Metabolism journal published a study in 2012 that found 70 percent of college students gain weight, averaging almost 12 pounds in four years. While many factors can contribute to the weight gain, eating a balanced diet while living in the dorm rooms can help you maintain a healthy weight. Consider your health when buying food to keep in your dorm room.


Snack on nuts and seeds when cramming for tests or reading your textbooks. Nuts and seeds boost brain power and memory. Dr. Oz says peanuts have choline, a B vitamin that supports overall mental functioning. Walnuts have omega-3, vitamin E and other antioxidants that also help brain function.

Quality carbs help with concentration. Whole grains improve circulation, which makes it easier to focus. Try whole-grain cereal or an English muffin or bagel with peanut butter as a quick breakfast or snack before an exam.

Keep broccoli in the fridge to dip in hummus while studying or reading. Broccoli has vitamin K, which enhances cognitive function and improves brain power. Sip green tea to improve alertness. WebMD.com suggests eating dark fruits like blueberries that help with cognition thanks to their antioxidants.

Sweet Snack

Craving sugar? Try dark chocolate; it contains natural stimulants like caffeine, which can enhance focus and concentration. Dark chocolate also has lots of antioxidants.

When You Need Sleep

Physicians on sharecare.com, a health and wellness website, suggest you try high-carb foods that boosts serotonin, like half a cup of pretzels, chia seeds, or half a cup of pasta with marinara sauce. Wash it down with a warm cup of decaffeinated herbal tea or milk.

Don’t forget the proteinKeep deli meats in your mini fridge to make sandwiches with low-fat cheese and whole-wheat bread. Skip the regular mayo in favor of mustard or low-fat mayo. Pair the sandwich with fruit. For quick protein boost, try protein bars or shakes.


Tired of the same old turkey or PB&J sandwich? Try these healthy variations, all on whole-wheat bread: almond and cranberries with peanut butter; light, whipped cream cheese and blueberries; and tuna salad and tomato.

More Foods To Stock


  • When you’re in a hurry and don’t want to miss breakfast, grab a banana and a protein bar; a bowl of healthy cereal with fruit; oatmeal; peanut butter and honey toast with banana slices on top; or Greek yogurt with fruit.


  • Drink plenty of water.


  • Keep premade salad bags and low-fat dressing, instant rice, or steamed frozen-veggie packets for easy side dishes. Purchase canned soups with low sodium as well as beans, which boost energy.


  • Other healthy snacks include low-fat cottage cheese, sugar-free Jello, kale chips, granola bars, whole-grain chips and salsa, pita chips/bread with hummus, popcorn without butter or with very little margarine, and Saltine crackers and part-skim Mozzarella cheese.



Photo by Jeff Adair via cc