Eat Well And Maintain A Healthy Weight On A Student Budget

Starting college can mean big changes to your routine, eating habits, and budget. But that doesn’t mean you have to ditch healthy food or see your weight swing out of control. Sure, it’s easy to grab cheap fast food and eat at odd hours, but those bad habits can add up fast and drain your wallet. Many students are making smart choices, though. Around 48% keep their weight in check, and about 28% eat three servings of veggies a day. To join their ranks, focus on buying cheap and versatile staples, plan simple meals you can whip up in your dorm or shared kitchen, and eat in a way that supports healthy fat loss. This will help you maintain a healthy weight and stay energized for class and study sessions, all without overspending.

Stock Up On Affordable Staples

College students typically spend between $250 to $334 per month on groceries. That might seem steep when cash is tight, but nutritious staples are very affordable and fit even the smallest budgets. Start with basics like oats, rice, and pasta, which are all super cheap and healthy. You can pick up long-grain white rice for about $0.90 per pound, and dried pasta for about $1.38 per pound. Oats are another cheap basic, but go for plain rolled oats. Avoid instant and quick-cooking varieties, which tend to be more expensive and often contain added salt and sugar.

Canned beans are another great option, as they’re a tasty and affordable protein source. Store-brand varieties normally cost less than a buck. Eggs are another cheap protein choice. 15- or 18-egg packs are usually cheaper per egg than 6 or 12 packs. For fruit and veggies, frozen is often best. They’re less expensive than fresh and just as nutritious. Sometimes even more so as they’re picked and frozen at peak ripeness.

Turn Your Staples into Quick Healthy Meals

You can then turn your staples into healthy meals that keep you full and curb the urge to grab something unhealthy. Take oatmeal with fruit, for example. This is a satisfying, slow-digesting breakfast that’ll see you through those early classes. With just ½ a cup of dry oats and one cup of water or milk, you’re looking at around 150 calories. Add a spoonful of peanut butter for protein and healthy fat.

Rice, beans, and frozen vegetables can also make an easy healthy meal, even in a small dorm or shared kitchen. You can cook up a big batch of rice and beans at the weekend, and portion out individual servings into containers to store in the fridge. Then, it’s just a matter of mixing in some frozen veggies made in the microwave or on a hot plate whenever you need a quick meal throughout the week.

Smart Eating Habits for Fat Loss

When you’re trying to get in shape, it’s best to focus on losing fat, and not just weight. This will preserve your muscle, so you look and feel strong and toned, instead of just skinny. Eating habits that support fat loss and maintain muscle are also doable on a tight student budget. For starters, focus on getting enough protein, around 20-30 grams per meal. Your body uses protein to build muscle, and having more muscle helps your body burn more fat. Research has even shown that high-protein diets work best for fat loss without sacrificing muscle, and outperform low-fat and low-carb diets. So, add an extra egg to your breakfast, or snack on plain Greek yogurt for a protein hit. If you feel satisfied a few hours after eating, it’s likely you’re on the right track with your protein intake.

Mid-morning and mid-afternoon snacks can also help keep hunger at bay, so you’re less likely to overeat later. Look for snacks with protein, healthy fats, and fiber to keep you full and mentally focused. Try pairing apple slices with peanut butter, or wheat crackers with tuna. These are cheap and easy to pack in your bag. Or, if you want to indulge, go for a couple squares of dark chocolate and a handful of almonds. Just choose store-brand chocolate and buy almonds in bulk to save money.

Eating well on a college budget doesn’t need to be complicated. With a little thought and planning, you can stay healthy and manage your weight without overspending.