Excelling on campus goes beyond academics – it’s also important to take care of yourself and be mindful of your eating habits. Learn how to make healthy choices on campus that will contribute to your overall wellness during your studies. 

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Making healthy choices on campus matters

As a student, you may spend a great deal of time on campus. Making healthy eating choices at this stage of your life is important because it:

  • contributes to your overall eating pattern
  • teaches you healthy habits to last a lifetime
  • gives you the energy you need for effective learning and studying
  • can reduce your long-term risk of developing chronic diseases like type 2 diabetes and obesity

Starting college or university often means being more independent and having more responsibility for your meals, nutrition, and overall wellbeing. These years are a great opportunity to develop and build on healthy habits that will help you long term.

How to make healthy choices on campus

These strategies can help you stay on track with healthy eating while on campus:

Eat regularly

Regular meals and snacks
  • Keep your energy up by having regular meals and snacks. Give yourself enough time to eat, whether you visit the dining hall, eat out, or prepare something simple in your dorm.
Make healthy choices easy
  • Keep ready-to-eat healthy snacks like fruits and nuts handy to eat between classes or during study sessions. 

Think about your drink

Stay hydrated
Alcohol awareness
  • Know the risks associated with alcohol consumption. Binge drinking can have serious health risks. If you do choose to drink alcohol, be mindful of your intake and drink responsibly. 
Check caffeine intake
  • Too much caffeine can affect your sleep and overall wellbeing. Aim to limit your daily intake and avoid excessive consumption, especially from specialty coffee and tea drinks. These are often also high in saturated fats and added sugars. 
Supplemented drinks
  • Caffeinated energy drinks and other beverages with added vitamins and minerals can pose a health risk if you drink too much of them. Look for Supplemented Food Facts labels to better understand the ingredients and quantities you’re consuming. 
  • Supplemented food and drinks are not needed for healthy eating. Following Canada’s food guide can help you meet your nutrient needs. 

Learn to cook on a budget

Planning and budgeting
  • If you are cooking for yourself, take some time to plan what you eat. Think about your schedule and how much time you have to prepare and eat your meals and snacks. 
  • Use ingredients you already have to reduce food waste and take advantage of coupons, flyers and student discount days at local grocery stores.
Learn basic cooking skills
  • Discover simple techniques and recipes to transform affordable ingredients into delicious and nutritious meals and snacks.
Optimize your space
Explore affordable alternatives
  • Consider canned, dried, and frozen food options as alternatives to fresh produce. Look for options with little to no added sodium, sugars or saturated fats. 
Embrace bulk cooking
  • Cooking in larger quantities can save you time and money, making your transition to home cooking smoother. Try preparing batches of soups, stews or casseroles that can be easily reheated.

Use campus resources

Transportation for grocery shopping
  • Some schools organize shuttles from campus to nearby grocery stores or offer student transit passes. You can also try carpooling or see if your local store offers free delivery for students. Better yet, try going by foot if you live within walking distance of a grocery store.
Food banks and support programs
  • Learn about resources like campus food banks or local programs providing healthy food boxes for students facing challenges with access to food. 
Nutrition and health promotion clubs
  • Look out for student-led organizations that could be great resources for student-friendly recipes and nutrition tips specific to your campus.
Cooking classes
  • Your school may offer cooking classes, which are a great way to learn practical skills for healthy eating and connect with fellow students. Look for announcements from campus health teams or culinary clubs to join in! 
Dietitian support
  • See if your campus offers nutrition services on campus. Registered dietitians can offer personalized guidance for healthier eating habits.

Make healthy choices on and off campus 

Choose healthy menu options
  • Whether you’re visiting the dining hall or eating out, prioritize vegetables and fruits, whole grain foods, and protein foods.  
Explore new foods
Social dining

Contribute to a healthy food scene on campus

By taking small steps and sharing ideas, you can influence and contribute to creating a healthier food environment on campus. 

Campus events

Fundraisers
  • Try to offer non-food items as rewards or gifts.
  • Think of creative ways to raise money without using food as an incentive. You could try organizing a talent show, throwing a costume party, arranging a charity run, or hosting a concert. 
Parties and gatherings
  • Encourage healthier options at events where foods and drinks are being served. Suggest offering vegetable trays, fruit platters, water pitchers and making other healthy options available. 

Championing healthy choices

Get involved
  • Join or create clubs promoting nutrition or food awareness, such as a campus food bank, nutrition promotion club, or a community garden.
Use your voice
  • Talk to cafeteria managers and cooks, or student council members about healthier food options on campus. Sharing your thoughts and ideas could help spark change!
Promote healthier choices
  • Spread the word about healthy eating among your friends and peers. Simple conversations about food choices and practices can inspire others to make healthier decisions too. 

The food choices you make on campus can impact your overall health. By being mindful of these tips, accessing campus resources, and making informed choices, you can better navigate healthy eating on campus.

Further reading

Benefits of water (Transcript)
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