By: Abigail Wege, Junior Human Biology Major (emphasis on Nutrition/Dietetics)
There is a reason why the dreaded “freshman fifteen” — those pesky pounds that accumulate over the first few semesters of college — is something that all college students come to dread. Late nights, early mornings, tight budgets, and that eat-on-the-go-lifestyle we adapt create the perfect storm for weight accumulation.
But don’t panic! Avoiding weight gain and living an energetic life in college is easier than you might think. One of the best ways to maintain a healthy diet during college is to adopt a plant-based diet. Plants are low calorie and loaded with satiating carbs that fuel your brain for long lectures. You’ll also be loading your body with potent antioxidants and phytonutrients that protect your immune system and reduce your susceptibility to illness. Plant-heavy diets have shown to reduce rates of chronic diseases such as diabetes and cancer.
No need to completely overhaul your diet, as gradual changes will set you up for success in the long run. The increased energy, clear mind, and glowing skin you’ll experience will be enough to get you hooked on this way of life hopefully past your college years. Here are some tips to help you incorporate more plant fuel into your life.
- Find plant protein alternatives. When the word “protein” comes to mind, people usually think of chicken or red meat. However, there are a slew of plant sources that pack in protein that also boast a slew of other health benefits — filling fiber, vitamins, and they’re inexpensive! Some of the best sources of plant protein include lentils (1 cup cooked = 18g protein), hemp seeds (3 tablespoons = 10g), beans (1 cup cooked = 15g), and quinoa (1/2 cup cooked = 7–9g).
- Fill up on healthy fats. Fats are necessary for our body’s energy stores as well as for cushioning our vital organs so that we can remain active without hurting ourselves. Unfortunately, most of the fats in the American diets come from processed foods and animal fat. Fill up on essential omega-3 polyunsaturated fats (found in flaxseeds, walnuts, and leafy greens) and omega-6’s (seed oils).
- Avoid added sugars. Don’t worry about over-consuming fruits because of their sugar content. The fructose in fruits come in smaller doses than they do in processed snacks, and they’re also accompanied by vitamins and digestion-slowing fiber that helps suppress blood sugar spikes.
4. Spice up your life. Herbs and spices are the easiest way to add flavor to your foods without packing in the excess calories. Many of them also contain a lot of anti-inflammatory, anti-fungal, and anti-microbial properties.
My last piece of advice? Find what works for you. Any change in diet comes with a lot of ebb and flow, so don’t beat yourself up if you go rouge on Taco Tuesday or just can’t get yourself to warm up to broccoli. Each day, each meal, and each snack is a new opportunity to try more plants and diversify your diet. The earth has an abundance of plants, greens, seeds, nuts, fruits and vegetables for us to enjoy. Have fun with it!
