Living healthy on a college budget (in other words, being completely broke) (blood, choice)

[MaddLlama]

Originally Posted by lunamoth

My secret diet tip: pretzels and sharp cheddar cheese. If I want to lose a few pounds I skip breakfast (just coffee with 2% milk, actually I never eat breakfast anyway), have hard pretzels and cheese for lunch or a snack, and eat a very light dinner, and snack on more pretzels and cheese, nothing else. Drink water and club soda (although the salt in club soda is not great for you), not diet or other sodas as ML already said. Or pick some other satisfying snack to indulge in and avoid all other snacks. Not sure why this works, but it always does.

Pretzels and cheese are awesome. Especially if you get those crispy pretzel chips with some sliced white cheddar cheese....so good.

Yogurt for breakfast is also good if you tend not to drink milk during the day.

If you snack at all (and, you probably should just to keep your metabolism going and keep you satiated during the day), popcorn is also really good. Popcorn with peanut butter is even better. =) Eating several smaller meals rather than 3 large ones is better for you. It keeps the body's metabolism from being overwhelmed by large meals, and can increase blood sugar, lower cholesterol and fat. As long as your calorie intake remains the same, it's better for the body to space out meals.

[standing_alone]

Originally Posted by MaddLlama

If you're going to grocery shop, buy a decent amount of produce. And, if you like salads, and you buy pre-packaged, get one that doesn't have iceberg lettuce. It's tasty, and crunchy, and looks healthy, but it has nearly no nutritional value. Iceberg lettuce is just fiber and water. As are all white fruits and veggies (except bananas). That's not to say that things like apples, celery and cucumbers are bad for you, but they shouldn't be your only fruit and veggie sources.
Try to buy things that are low in calories and fat. And, if you can't afford meat, tofu can taste pretty good if you cook it the right way. =) Add some whole grain carbs if you don't already eat them. Things like whole grain bagels or english muffins or even pasta. A healthy carbohydrate mix is about 1/2 whole grain and 1/2 refined. If you eat all whole grains, the high amount of fiber does all sorts of nasty stuff to your digestive system.
Prepackaged stuff is ok for meals, and there's no reason not to have a forzen pizza every once in a while. Just keep track of your calorie intake and use some common-sense math - if dinner last night was 2 hot pockets, tonight to find something that's got a lower fat/calorie level.
If you like to cook and have access to a kitchen, I can reccomend a fantastic cookbook: The Healthy College Cookbook: Quick, Cheap, Easy I love this cookbook. Thier orange chicken recipe is delicious

Ah, thanks, that's very helpful. I didn't know that it's healthy for 1/2 to be whole grains and 1/2 refined. And while I knew about ice berg lettuce, I didn't know that was much the case for most other white fruits and vegatables. Thank you very much!

Pretzels and cheese are awesome. Especially if you get those crispy pretzel chips with some sliced white cheddar cheese....so good.

Okay, cool. I'm always worried about pretzels because of the salt and I try to not eat much cheese (which is hard for me, being a proud Wisconsinite ) because I heard it should be avoided (I forget why, but probably because it's delicious and one of the best things ever).

Yogurt for breakfast is also good if you tend not to drink milk during the day.

Yeah, I definately plan on getting some yogurt. I miss that when I'm stuck at school.

If you snack at all (and, you probably should just to keep your metabolism going and keep you satiated during the day), popcorn is also really good. Popcorn with peanut butter is even better. =) Eating several smaller meals rather than 3 large ones is better for you. It keeps the body's metabolism from being overwhelmed by large meals, and can increase blood sugar, lower cholesterol and fat. As long as your calorie intake remains the same, it's better for the body to space out meals.

Yeah, I really want to get better about spacing apart the food I eat throughout the day and I'm sure that will get easier when I can actually keep foods in a fridge (though I suppose if I got desperate, I could set things on the window sill outside in the cold and hope they don't fall four stories to their demise... ).

If I were to buy pop corn, what would you recommend I look for. My guess is that most (if not all) microwavable kinds are probably something to stay away from. Or are there some microwavable kinds that are okay (granted, the buttered kind will most likely not be, but salt/sodium-wise and such)? I guess, what should I look for on labels about pop corn, maybe?

And, of course, exercise is key =)

Oh, heck yeah. I've been trying to get into running, but now the weather took a dive into the negatives, but it should be getting into the twenties again, so I can start doing that again.

Such a good time for you to ask this question. I'm knee deep in my nutrition homework as I procrastinate here.

LOL! Sweet!

Incidentally, I'm procrastinating from my homework, too, except it's politics.

Originally Posted by Maize

I don't know how to cook beans without a stove, so you may have to buy canned.

Yeah, that's one thing that sucks about only having a microwave. But then again, I've cooked things with microwaves that aren't really supposed to be cooked that way before.

With all the combos of rice, different kinds of beans, fresh veggies, and spices, you can have something different every day to eat.

Yeah, I totally forgot about beans! And I tend to like 'em, which is kind of strange I forgot them. I'll definately have to buy beans. Do you think any form of baked beans are acceptable? I've always liked them...

[Green Gaia]

Originally Posted by standing_alone

Yeah, I totally forgot about beans! And I tend to like 'em, which is kind of strange I forgot them. I'll definately have to buy beans. Do you think any form of baked beans are acceptable? I've always liked them...

Canned baked beans are usually high in sugar and sodium. But check the labels, there may be some low-sodium, low-sugar canned baked beans out there.

[standing_alone]

Originally Posted by Maize

Canned baked beans are usually high in sugar and sodium. But check the labels, there may be some low-sodium, low-sugar canned baked beans out there.

Ah, okay. Thanks for the heads up.

[MaddLlama]

Originally Posted by standing_alone

Ah, thanks, that's very helpful. I didn't know that it's healthy for 1/2 to be whole grains and 1/2 refined. And while I knew about ice berg lettuce, I didn't know that was much the case for most other white fruits and vegatables. Thank you very much!

You're very welcome. =) It was news to me too.

Okay, cool. I'm always worried about pretzels because of the salt and I try to not eat much cheese (which is hard for me, being a proud Wisconsinite ) because I heard it should be avoided (I forget why, but probably because it's delicious and one of the best things ever).

It's all about moderation. Pretzels are better carbs because they're baked rather than fried, and even though they have a lot of sodium, it's not necessarily all that bad. And, cheese is very good for you. Natural cheese is obviously better than processed cheese though. Cheese is dairy, so it's got calcium and vitamin D. Eating a lot of cheese is not so good because it does have fat and some cholesterol, but you do need fat, and it would be better to get it from something like cheese than from a candy bar or bag of chips. Balance is still the key to a healthy diet =)

Yeah, I really want to get better about spacing apart the food I eat throughout the day and I'm sure that will get easier when I can actually keep foods in a fridge (though I suppose if I got desperate, I could set things on the window sill outside in the cold and hope they don't fall four stories to their demise... ).

Or, you could do what I did and buy a cooler. Though, I had to beg for money to keep filling it with ice.

If I were to buy pop corn, what would you recommend I look for. My guess is that most (if not all) microwavable kinds are probably something to stay away from. Or are there some microwavable kinds that are okay (granted, the buttered kind will most likely not be, but salt/sodium-wise and such)? I guess, what should I look for on labels about pop corn, maybe?

Popcorn in any form is a whole grain. Obviously the kinds that have the butter in the bag will be higher in fat. My personal favorite is the Healthy Choice Organic microwavable kind. It has no added salt or butter, just plain popcorn. I like bland popcorn, but there's lots of things you can add to it to give it some flavor. Parmesean cheese is good, or even some garlic powder and oregano. Sometimes I even do peanut butter. Fatty, but it's protein, and I don't get a lot of it. =)

One other thing I'd suggest is keeping a food diary, even for just a week or a few days. Once you have a bigger picture of your diet on paper (and, once it's on paper it looks a lot different than what you think it is, lol), you can start thinking about where exactly you can make changes. Incidently, the new food pyramid website actually has some good guidelines and tips (mypyramid.gov). For once, the FDA gives us something good.

Oh, heck yeah. I've been trying to get into running, but now the weather took a dive into the negatives, but it should be getting into the twenties again, so I can start doing that again.

Does your campus have a gym? I never used mine when I lived on campus, so I don't know if you need to pay for that or anything.

LOL! Sweet!

Incidentally, I'm procrastinating from my homework, too, except it's politics.

It's certainly an interesting class. Nothing like a nutrition class to make you feel guilty....especially after you just had dinner at Taco Bell. Though, some of the stuff we're learning falls in the "I'd rather not know" category. Like, how precicely acid reflux disease becomes esophogeal cancer....
Science makes my brain hurt, so I feel your pain.

Yeah, that's one thing that sucks about only having a microwave. But then again, I've cooked things with microwaves that aren't really supposed to be cooked that way before.

Oh, microwavable chili is awesome. Boca makes a kind that has soy meat and beans. Combined with some triscuts, it's amazing. =) I've aquired a real taste for vegetarian food, much to the dismay of my hubby.
It's rough to find decently healthy stuff that's microwavable. Most home stores carry mini/countertop electric ranges, would you have room for one of those? A mini foreman grill, while expensive, could be beneficial too if you'd rather cook than eat pre-packaged.

[FFH]

Originally Posted by standing_alone

Well, I'm a college student that doesn't work during the school year and during the summer looks for factory work. Consequently, I do not have much money, and whatever money I do have (either from my hard-earned money from working all summer or from loans) immediately goes to the "educational" institutions that got me bent over the table. Now, presently I am trying to lose the extra weight I have, but not having much money to spend and living in a dorm two hours from my regular home, my options are severely limited. Living on campus, I am forced to buy a total rip-off meal plan, where the food is poor taste-wise, quality-wise, and health-wise. With all the misinformation out there about what constitutes healthy food, I am left confused about what is and what isn't a good choice when it comes to eating right. Living in a dorm, the only "kitchen appliance" I have is a microwave and soon-to-have minifridge. So I was wondering if anyone had any good tips for me about finding and preparing healthier meals.

I have been eating peanuts as a cheap fast food meal. They seem to do the trick and give long lasting energy, but that really only last so long then you get sick of them fast so I like to have whole wheat peanut butter and apple and cinnamon jam sandwiches,a quick bite when I'm lazy, which is usually always... Milk and plain shredded mini wheats are really good and long lasting meals in and of themselves, with honey poured over them.

I work at a pizza place and have waaaaaaayyyyyyyy tooooo much cheese and other gooey treats so I need to balance out this meal plan with a few good things.

Whole wheat and legumes (beans, peanuts, etc.) are sources of cheap long lasting nutrition.

I love pears too.... Just need to know how to pick them and store them and eat them when they are perfectly ripe. Better than candy if you pick the right kind and eat them at their peak of ripeness... They can get pricey though, just have to look for them on sale at 89 cents a pound or so...they can get up to a buck fifety and thats just too much to pay for a pair, although we pay that much per pound for other unhealthy foods, so why not spend it on something that's healthy ???

I like bananas too and they are usually 40 to 50 cents per pound and they are great if you mix them up in a blender with milk and cocoa powder. You need to get a blender...the bananas have to be perfectly ripe too so they are sweet enough to make a good chocolate milk shake without any added sugar or other sweeteners....

Frozen banana slices can be tossed in a blender to make a shake with milk and cocoa powder or other fruits...

Fruits, grains and nuts and you cannot go wrong...

A peanut butter, some sort of fruit jam on whole wheat is a good long lasting cheap meal.

No white bread or cheap jam. Get the raspberry, blueberry, blackberry, apricot, peach, etc. jams.

[FFH]

Whatever you do don't eat any of this.




I work at Godfathers BTW....

[Guitar's Cry]

I recommend instant oats. Not instant oatmeal, like Quaker (a lot of sugar). You can get a pretty good-sized container for a fair price, and you can prepare it in a microwave. Add some honey or jam to it and you get a delicious, hearty, and healthy meal!

[michel]

Originally Posted by Maize

I've always heard (and try to do) is do most of your shopping around the perimeter of the grocery store: the produce, fresh meat and dairy sections. Shop sparingly from the frozen and prepackaged stuff on the shelves that is filled with preservatives and g-d knows what else. If you're looking for something cheap, but filling and somewhat healthy, rice, veggies and beans are a great combo and can be very healthy if you choose brown rice. I don't know how to cook beans without a stove, so you may have to buy canned. With all the combos of rice, different kinds of beans, fresh veggies, and spices, you can have something different every day to eat.

Also do the shopping after you have had a meal.......seriously, if you shop on an empty stomach, you'll be tempted to buy too much.

Originally Posted by lunamoth

My secret diet tip: pretzels and sharp cheddar cheese. If I want to lose a few pounds I skip breakfast (just coffee with 2% milk, actually I never eat breakfast anyway), have hard pretzels and cheese for lunch or a snack, and eat a very light dinner, and snack on more pretzels and cheese, nothing else. Drink water and club soda (although the salt in club soda is not great for you), not diet or other sodas as ML already said. Or pick some other satisfying snack to indulge in and avoid all other snacks. Not sure why this works, but it always does.

That really won't do your health any favours, you know. Skipping breakfast is not a good option.

[standing_alone]

Originally Posted by MaddLlama

Or, you could do what I did and buy a cooler. Though, I had to beg for money to keep filling it with ice.

Oh my god, I'm an idiot. That's a good idea, too. But hopefully I should be getting the fridge from my aunt this weekend. Got to love free appliances.

Does your campus have a gym? I never used mine when I lived on campus, so I don't know if you need to pay for that or anything.

Yeah, it has some sports/activity center thing, but I have to find out its hours and when it's used for sporting events and such. I don't know if it costs anything, either. Oh well, it should be warming up a little next week, so I can get back to running outside.

Oh, microwavable chili is awesome. Boca makes a kind that has soy meat and beans. Combined with some triscuts, it's amazing.

Oooh, that does sound really good.

It's rough to find decently healthy stuff that's microwavable. Most home stores carry mini/countertop electric ranges, would you have room for one of those? A mini foreman grill, while expensive, could be beneficial too if you'd rather cook than eat pre-packaged.

I'm sure I would probably have room for one of those, I just don't know if it would be allowed (we're not even allowed to have toasters). That's a good idea, though. I might have to look into that.

Originally Posted by FFH

I love pears too.... Just need to know how to pick them and store them and eat them when they are perfectly ripe. Better than candy if you pick the right kind and eat them at their peak of ripeness... They can get pricey though, just have to look for them on sale at 89 cents a pound or so...they can get up to a buck fifety and thats just too much to pay for a pair, although we pay that much per pound for other unhealthy foods, so why not spend it on something that's healthy ???

Yeah, pears are good. Used to be able to get 'em for free back in the day when my neighbor had a pear tree in her yard.

And I hear you about why not just spend a little more money and get something that's actually healthy. And when you're not going to be buying those other unhealthy foods anyways, it's not like you're really losing out on that much cash.

Whatever you do don't eat any of this.

Oooh, that looks so good! I haven't had pizza in like two months! Oh, pizza, how I miss thee!

Originally Posted by Guitar's Cry

I recommend instant oats.

Yeah, it wouldn't be a bad idea to get some of them.

Thanks to everyone for their tips so far! I really appreciate it!