With so much focus on doing well in your studies, getting acclimated to your new life style, and working on your bachelor’s degree, it is easy to lose touch of your eating habits during your freshman year. It’s no wonder why the “Freshman 15” seems to get a hold of so many college freshmen.
The importance of studying, getting good grades, and being financially responsible all get embedded in our brains, but there is little influence on how we should eat. With all the freedom that comes along with college life, your meal options are in your hands. Making the correct decisions on what to eat is vital to your success, not just while you’re a student, but for the years following. One thing to always keep in mind is that breakfast is super important. Sure, we’ve heard it our whole lives, but guess what? It’s true!
College Freshmen Need a Healthy Breakfast
Studies, such as the ones published in the Journal of the American Dietetic Association, keep proving that eating a healthy breakfast can help with concentration and performance in the classroom- perfect for that early morning class you have this semester! They also show that eating a good breakfast helps with weight control- that means you’ll look good while feeling good. In addition to improving your attention span and your waistline, eating a nutritional breakfast helps control your cholesterol, gives you more physical strength, and increases your vitamin and mineral intake. So, what’s your morning menu going to consist of?
While that leftover pizza slice may seem adequate, treat yourself to something much healthier and delicious. How about the 2 Minute Breakfast Sandwich? In the time it takes to nuke day old pizza, you can make a nutritious, great tasting breakfast. It’s easy…
Here’s what you need:
||Thomas’® Light Multi-Grain|
||All Natural PAM® Original|
||Borden® Fat Free Singles|
||Boar’s Head® Lower Sodium ham|
*It is always good to check and see which brands are on sale and go with the product that offers the same nutritional value at the lowest price.
Here’s what to do:
- Toast or warm the English muffin.
- While bread is toasting, lightly coat a microwave safe bowl with cooking spray and pour in the egg substitute (if using a whole egg, crack it into the bowl and scramble it)
- Cover with a paper towel and cook in microwave for 90 seconds
- Place ham, egg, and cheese on one half of muffin and cover with the other half.
Voila! You have a fast food style sandwich sans the greasy wrapper. This sandwich is full of flavor and contains the right amount of calories (around 300) to jump start your day. Keep it exciting by using different meats, such as Jimmy Dean® Fully Cooked Turkey Sausage Patties or turn it into a morning wrap by substituting a whole wheat tortilla for the muffin!
It is important to keep in the habit of eating a good breakfast. College is all about being organized and your meals are no different- plan ahead! Before you go shopping, make a list of what you need at the store to ensure that you enough food for each morning.
Look for foods high in fiber, calcium, and protein: whole grains, fruits, cottage cheese, yogurt, peanut butter, oatmeal, lean meats.
Avoid foods that are high in calories, fats, and sugar: donuts, muffins, cereal bars, bagels with cream cheese, butter, and sugary cereals.
Less than 50% of Americans eat breakfast everyday. You’re too smart to fall into that category. Give yourself a few minutes in the morning and make breakfast a priority, it’s a key to your collegiate success and fighting the freshman 15!