How to Eat Cheap and Healthy in College

The benefits of being healthy in college:

○ Better grades

■ Eating a healthy breakfast is associated with improved cognitive function (especially memory)

○ Reduced stress

■ A well balanced nutrition will boost our resistance against the effects that stress brings upon the body.

○ Get sick less

■ Living longer

■ Looking better

■ Feeling good

■ Stress

■ Lack of Time

■ Campus meal plans

■ No or little kitchen access

■ Money is not an excuse: The healthiest diets cost about $1.50 more per day than the least healthy ones.

Just good enough:

■ Eat healthy most of the time

● Pizza and beer on Thursdays is fine

○ Remember: Eating healthy is not a diet, it's a lifestyle

A generally healthy diet is rich in:

● Fruits

● Vegetables

● Fish

● Nuts

● Whole grains

● Yogurt

● Lots of fresh water

Foods that contribute most to weight gain:

■ French fries

■ Potato chips

■ Sugar-sweetened drinks

● The average American drinks 526 12-oz sodas per year

○ That's 6,000 empty calories per month

■ Red meats/processed meats

■ Refined grains

■ Fried foods

■ 100-percent fruit juice

How to save money at the grocery store:

■ Make a list

■ Eat before you leave

■ Look at unit prices

■ Buy in bulk

■ Use coupons

■ Buy generic

Healthy foods for $2 or less:

■ 100% Whole Wheat Bread

● Price per serving:

○ 18 cents

● Nutrition per serving:

○ 120 calories

○ 6 grams protein

○ 3 grams fiber

■ Brown Rice

● Price per serving:

○ 18 cents

● Nutrition per serving:

○ 170 calories

○ 2 grams fiber

○ 4 grams protein

■ Greek Yogurt

● Price per serving:

○ $1

● Nutrition per serving:

○ 150 calories

○ 0 grams fiber

○ 14 grams protein

■ Frozen Vegetables

● Price per serving:

○ 25 cents (depending on the veggie)

● Nutrition per serving:

○ 82 calories

○ 6 grams fiber

○ 4 grams protein

■ Bonus! 115% of the Daily Value for vitamin A

■ Fresh Bagged Spinach

● Price per serving:

○ 33 cents

● Nutrition per serving:

○ 20 calories

○ 2 grams of fiber

○ 0 grams protein

■ Bonus! 160% of the Daily Value for vitamin A, 40% of the Daily Value for vitamin C

■ Canned Refried beans

● Price per serving:

○ 34 cents

● Nutrition per serving:

○ 140 calories (vegetarian)

○ 7 grams protein

○ 6 grams fiber

■ Canned Tuna

● Price per serving:

○ 70 cents

● Nutrition per serving:

○ 60 calories

○ 13 grams of protein

○ 0 grams of fiber

■ Bonus! 500 milligrams of omega-3 fatty acids

Other good cheap options include:

● Bananas

● Eggs

● Frozen tilapia

Protips:

○ Keep bread it in the fridge and it will last longer

○ Eggs have gone bad when they float in water

○ "Expired" foods are often fine to eat (but do your research)

○ Make "mason jar salads/meals"