By SAND Secretary Sarah Hagedorn
- Choose fruits and vegetables! Buying produce is expensive, but it is the best choice if you want to stay healthy in college. Raspberries and strawberries are often on the more expensive side when shopping, but bananas and apples are typically better choices for people on a budget. Apple sauce, while not as healthy as fresh produce, is a good option for those who have a difficult time eating their fruits and vegetables. Frozen fruits and vegetables are also healthy and can be smart for those on a tight budget.
- Choose whole grains! Skip the white bread and go for healthier options like wheat bread. Whole grain products contain more fiber which slows digestion, making people fuller for longer. Choose brown rice over white rice and look for cereals that are low in sugar. Look for 100% whole grain on the label to see if it is truly whole-grain.
- Get something from each of the food groups! This includes fruit, vegetables, dairy foods, grains, and protein foods. Make sure that at lunch and dinner, all food groups are eaten.
- Choose high-quality protein! This means choosing healthier beef such as lean cuts, choosing peanut butter made without hydrogenated oils, and choosing grass-fed over corn-fed meat.
- Choose healthy dairy! Whole milk is not as healthy as low-fat milk or skim milk because it is often high in calories from fat. Instead, choose healthier low-fat and low-sugar options
- Choose the rainbow! Your plate should be filled with lots of different colors. A variety of colors mean that there are different nutrients within each color.
- Prepackaged meals! When buying prepackaged meals, one will see that the sodium content is often very high. Try to find healthier brands that do not have a lot of fat and are lower in sodium. These choices will help you maintain a lower blood pressure.
- Snack Foods! Buy snack foods that are lower in sugar and lower in salt. Healthy options include hummus, low-fat popcorn, whole grain corn chips with salsa or guacamole, apples and peanut butter.
Example of a healthy grocery list:
Fruit: bananas, apples, blueberries, honeydew, unsweetened apple sauce
Vegetables: carrots, romaine lettuce, canned green peas, frozen corn
Grains: whole grain wheat bread, brown rice, whole grain cereal, whole grain pasta
Dairy- Low-fat milk, Greek yogurt, American cheese, cottage cheese, almond milk
Protein- peanut butter, eggs, chicken, tuna, turkey
Healthy snack foods- lightly buttered popcorn, hummus, whole grain corn chips and salsa