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6 Tips for Healthy Eating in College Dining Halls

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Updated: 8/8/25

Having a meal plan with a college cCollege dining halls can be both exciting and overwhelming. With endless buffet options, sugary snacks, and late-night pizza runs, it’s easy to pack on extra pounds — but you can avoid the dreaded freshman 15 by making smart choices. Here are six simple strategies for healthy eating in college dining halls that will keep you energized, focused, and feeling your best.

Ways to avoid the Freshman 15 in college

1. Plan Your Plate Before You Fill It

Before grabbing a tray, scan the cafeteria to see all your options. Visualize what your plate should look like: half fruits and vegetables, one-quarter lean protein, and one-quarter whole grains. This approach helps with portion control and prevents impulse choices.

2. Start Your Day with a Smart Breakfast

Breakfast fuels your brain and body for the day ahead. Skip sugary cereals and pastries. Instead, choose fresh fruit, yogurt, or high-fiber cereals with skim milk. Need coffee? Go easy on cream and sugar to avoid unnecessary calories.

3. Choose Hydration Wisely

Sodas, energy drinks, and fruit juices often contain more sugar than you think. Make water your go-to beverage. Carry a refillable bottle and jazz it up with citrus slices or a splash of juice for flavor — you’ll save calories and reduce plastic waste.

4. Make the Salad Bar Your Best Friend

Load up on colorful vegetables, then add lean protein like grilled chicken, salmon, tofu, or a hard-boiled egg. Use low-fat cottage cheese or a drizzle of olive oil and vinegar instead of heavy dressings. Skip croutons, processed deli meats, and high-sodium toppings.

5. Read the Labels and Ingredient Lists

Many campus dining services now post nutrition information. Look for foods that are baked, grilled, roasted, or steamed rather than fried. Avoid items loaded with butter, cream, or added sugars. Ingredients are listed in order by weight — so if sugar or oil is near the top, skip it.

6. Snack Smart Between Meals

Eating small, healthy snacks every 2–3 hours can keep your metabolism steady and curb overeating later. Keep grab-and-go options in your dorm like apples, oranges, rice cakes, or cut-up veggies. Having healthy snacks nearby will help you avoid late-night junk food cravings.

Final Tip: Eating well in college isn’t about perfection — it’s about balance. By practicing portion control, limiting sugar and sodium, and staying mindful of your choices, you’ll maintain a healthy weight and energy level throughout your academic career and beyond.

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When you enroll in a Medical Weight Loss Clinic program, the length of your program will be determined by you and the staff based on the amount of weight you want to lose and how quickly you want to lose it. Your actual weight loss will be determined by many factors, including, but not limited to: your medical circumstances, the plan you choose, adherence to the meal plan and use of nutritional supplements. Your goal and program duration information will be given to you in writing at the time of enrollment. As your program progresses, the rate you lose weight may change and you will have the opportunity to discuss this at every daily visit with your weight loss consultant, where changes to your meal plan and/or program can be made.