Between classes, homework, jobs, clubs, family and friends, it can be difficult for college students to maintain a healthy diet or lose weight, especially when parents are not around to make food choices for them.
Dr. Julia A Ello Martin, nutrition instructor, said all foods can fit into a healthy diet.
"Having a variety of foods in our diet will provide all the essential nutrients our bodies need," she said. "Some foods, like fried foods, should be consumed less often or in smaller portions than other foods, like fruits and vegetables."
Melissa Martilotta, director of the nutrition clinic on campus and a nutrition instructor, agrees that all foods can fit into a healthy diet. The key is moderation.
"Limit alcohol, fast food and pre-sweetened beverages," she said.
Martin said taking fruits and vegetables with you on the go are good ways to curb your cravings for junk food.
"Apples, bananas and carrots are just a few examples of nature's "fast food." They can easily be carried in a back pack during the day," she said.
Martin said instead of saving time by going to a fast food restaurant, students should pack a lunch and bring it with them on campus.
"Making a turkey sandwich to pack in your bag for lunch may actually take less time than standing in line at McDonald's at lunchtime," she said. "It's not only healthier, but also more economical."
Even with busy schedules, students can cook healthy meals in a timely fashion.
"Always have low calorie, high nutrient dense foods on hand," said Martiolotta.
When cooking, make enough for leftovers at another meal, Martilotta suggested.
"Plan ahead. Make sure you have healthy food handy and know what you are going to cook that day," she said. "Also consider a crock pot. Your meal can be cooking while you're at class."
Some students, such as Nick Stumpo (sophomore-business), try to watch what they eat and use their apartment kitchens.
Stumpo said he and his roommates all have meal plans, but they also try to cook a real meal once or twice a week.
"We usually eat wraps or hoagies for lunch and either go to the commons or make something for dinner," he said. "We made lasagna and salad the other day."
Martilotta recommends these Web sites for quick and easy recipes: http://quickandeasy.allrecipes.com and www.quickeatsplus.com.
Martin said dieting is all about calories, no matter what you may read or hear.
"The best and healthiest way to lose weight is to choose a diet that is rich in fruits, vegetables and whole grains, with lean meats, poultry, and fish and low-fat dairy," she said. "These foods are typically lower in calories."
Sometimes the healthy foods don't cut the junk food cravings. So students should try to eat favorite snack foods that are now made with Olean, a low-calorie, zero-fat cooking oil.
Instead of 160 calories for a single serving bag of Doritos, students can try the Light Doritos made with Olean for 100 calories.
Students should also be especially careful about the calories they drink.
By drinking a serving of Ocean Spray's Cran-Raspberry Light, instead of the original, a person saves 80 calories. And by drinking Coke Zero instead of a regular Coca-Cola, a person saves 140 calories.
Although not appealing to some, the dining commons do provide a variety of healthy foods, Martilotta said.
"The dining commons have a great food labeling program, and it is a much better deal than McDonald's," Martilotta said.
Indulging with beer and pizza is OK sometimes, but it is important to remember that controlling weight and eating healthy is possible to achieve even with busy college schedules.
"I make an effort to eat a banana or apple instead of a bag of chips, and I lay off the chips when there isn't a football game," Stumpo said.
