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Healthy Recipe Doctor

with Elaine Magee, MPH, RD

Elaine Magee's blog has now been retired. We appreciate all the wisdom and support she has brought to the WebMD community throughout the years.

Friday, September 30, 2011

Dorm Survival Nutrition Tips (Part 2 of 2)

Grab & Go Breakfast, Snacks and Treats

For a variety of reasons, the one meal that college students tend to miss during the week is breakfast. The way I see it, breakfast offers an opportunity to save time and meal card money. By keeping quick breakfast options handy, you don’t need the extra time to get to the dining hall or campus coffee stop. The same can be said for snacks and treats too! Here are some dorm tips for all three of these.

Dorm Breakfast–Room Service!

  • Power bars (look for ones with more protein and fiber and less sugar)
  • Light frozen breakfast entrees like Smart Ones or Jimmy Dean Light (there are even some vegetarian options like Morning StarFarms Veggie Egg & Cheese Biscuits)
  • Instant oatmeal (less sugar options)—make with milk for added protein and calcium and topped with nuts and/or fresh or dried fruit
  • Whole wheat bagels (add peanut butter or light cream cheese or cheese for a more satisfying breakfast)
  • Whole grain (lower sugar) breakfast cereal enjoyed with low-fat milk and fresh or dried fruit
  • Yogurt parfait—yogurt topped with whole grain granola/cereal, nuts and/or fruit
  • Portable fruit adds to any breakfast (bananas, apples, grapes, pears, etc.)

Ready When You Need Them Snacks

To keep your snack portions sensible, put the amount you want in a small cup or snack size bag. You will be more likely to mindlessly eat from a large bag, large bowl or directly from the box.

  • Hearty healthy mixed nuts (unsalted or lightly salted)
  • Trail mix or dried fruit by itself
  • Tuna Salad Kit (i.e. Bumble Bee Fat Free)
  • Crunchy Almond Butter (spread on bread, rice cakes, fruit)
  • Whole grain cereal or granola
  • Whole grain crackers (pair with cheese)
  • Power bars with some protein and fiber
  • Multigrain chips and pretzels (Beanito’s Pinto Bean chips, Snyder’s multigrain pretzels, etc.)
  • No sugar added applesauce cups

For Your Sweet Tooth

  • 100% whole grain Fig Newton’s (or other cookies with some fiber and less sugar)
  • Sugar free instant pudding cups
  • Chocolate Mousse Cups (Jell-O)
  • Graham crackers with peanut butter and banana
  • Exotic dried fruit like mango and pineapple
  • Microwave s’mores made by topping one half graham cracker with 6 miniature marshmallows and some dark chocolate chips on the other half (open faced). Microwave on high for 20 seconds. Put the two halves together and enjoy!
  • Hot cocoa hits the spot. Have mixes on hand or heat your chocolate milk in the microwave.
  • Chocolate, caramel or vanilla flavored lollipops will take a long time to enjoy (don’t chew on them) and will satisfy your sweet craving.
  • If there is a freezer in your dorm refrigerator:

                Light fudge bars, light ice cream cups, chocolate chip waffles (higher in fiber)

Posted by: Elaine Magee, RD at 9:18 pm

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