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How to Eat Healthy in College

It’s that time of year again, school is finally here! As schools across the country begin
to start up, students who wish to eat healthy are faced with the challenge of
finding clean food to eat. Questions such as…. what meal plan to get? What
foods to keep in the dorm? And how to get all of your daily meals in are
probably running through your head. This article is going to outline how to
manage your healthy eating while going to school and living on campus.

Meal Plans

Before you sign up for any meal plan first find out what your school offers. There are
probably a few different choices on campus so make sure you look at what each
place serves. This is exactly what I did. Luckily I found a few different
options on campus where I could get some food that would be suitable to my diet.
I went with the highest meal plan which offers 14 meals per week. In my opinion
the more meals you will be able to get from one of the campus dining halls the
better.

Grocery List

Since it’s very likely you will only be getting at the most two meals a day from one of
the dining halls, you are going to have to come up with another 3-5 more
meals/snacks on your own. To do this you will need to get your hands on a mini
fridge and a microwave. With those two devices you should be set.

 

Protein Source Options

– Whey protein powder

– Canned chicken

– Canned tuna

– Egg whites

– Protein Bars (last resort)

 

Carbohydrate Source Options

– Oatmeal

– Fruit

– Veggies

– Brown and Basmati rice (the bags are very convenient)

– Sweet and Russet Potatoes (can be made in the microwave)

– Ezekiel Bread

 

Healthy
Fat Source Options

– Natural Peanut Butter

– Almonds, Walnuts, Cashews

– Olive Oil

– Macadamia Nut Oil

Putting It All Together

Once you have the food you need all you have to do is put it together to meet your
needs. For this to work you are going to have to be creative and relay heavily
on the microwave. Here is how I manage my day cooking all of the food and planning
it out.

7:15 am- Wake up and make coffee.

7:20- Grab a can of chicken and drain it out. I also rinse
it with water to try and remove some of the sodium although I’m not really concerned
with my sodium intake but that’s another lecture for another time lol.

Note: The can of chicken says 13oz. When it is drained it yields
about 8oz worth of meat. (yes I measured)

7:25- Measure out my egg whites and oatmeal and cook them in
the microwave.

7:25 – I measure out about 3oz of chicken to have with my
egg whites and oatmeal for breakfast. The other 5oz I put in a Tupperware container
with brown or basmati rice to have for meal 2. I put that in the fridge.

Approximately 7:30- Eat Breakfast

*I take out the container of chicken and rice and take it
with me

10:30- Eat meal 2 of rice and chicken I made up earlier.

12:00-12:15- Go to the gym

1:30- Have a whey protein shake post workout with usually 2
bananas or an oats/banana combo. This was also prepared in the morning and
brought with me.

4:30- Go to one of the dining halls. The one I like to go to
grills up chicken breast, salmon and sometimes steak for you. I go and get
grilled chicken breast, a grilled portabella mushroom and a large green salad
with a bunch of veggies every time. My carb choice changes but it usually is a
potato, rice or whole wheat pasta.

7:30- Normally I go get food again from one of the dining
halls. I will get salmon or steak if it is offered the second time I go.
Everything else remains about the same.

10:30- I finish the day off with another protein drink with
oats and natural peanut butter mixed in.

*I carry around a gallon water jug too. I do this mostly to
look cool and earn the nickname “water jug”…. #hydration

Final Reflections

This past week I have answered numerous emails and questions about how to eat while
living in a dorm. I hope this article gives you guys a better understanding on
how it can be done effectively.

I also have great news for all students! Since I am a student I know how money can be
tight. Therefore I am giving all students 25% off all nutrition and training
plans.

If you want me to hook you up with a custom nutrition plan with all
the right macronutrients to help you reach your goals and also coach you on the
plan and make adjustments as necessary to keep you progressing, send me an
email at huntfitness@aol.com so I can get you started!

Join the HUNT!!!

Have a great School Year!

“One Dream, One Reality”

How to Survive the Holidays

How to Survive the Holidays

The holidays are a time when we as individuals come together and spend time with family and friends. This time of year can also wreck havoc on all of our training and dieting goals. However, this does not need to be the case. There is a way you can make it through the holidays without destroying all of your progress. Here is your own “Holiday Eating Blue Print” to stay on track!

– Train Hard

Just because its the holiday season does not mean you can take your workouts lightly. In fact the opposite is true. This time of year is perfect for working out harder. By training harder it makes it increasingly more difficult for your body to store fat. Also you might as well put all of those extra calories consumed to good use… building muscle! Also if you are not currently doing cardio add in 20-30 minutes of low intensity cardio over the holiday season for some extra calorie burning. The best time to do cardio is first thing in the morning and after your lifting session when your glycogen levels are at their lowest.

– Consistent meals

                The biggest mistake people make around the holidays is skipping meals. You know what I am talking about; you have a big dinner planed so you starve yourself all day to make up for it. The worst part is people think that actually helps them! What happens is when its time for dinner they end up consuming twice as much food and more junk then they would normally. The better option is to stay on your 5-7 meals per day as you should all be doing.  However, It can be beneficial to “plan in” extra calories but that just means to go a little lighter on the meals leading up to the big meal. DO NOT SKIP MEALS!

– Eat Veggies

Eat all the veggies you want with your meals. This is something I have my clients do year round and it can be even more beneficial around the holidays. I very rarely count veggies in a calorie count and consider them FREE. For a list of all of the veggies I approve to be FREE, check it out the Hunt Fitness Clean Food List . Veggies are low in calories and loaded with fiber which creates a feeling of fullness and can help you eat less.

– Make quality choices

                The good news is most of the holiday meals have healthy options, the trick is finding them. For starters one of the best lean protein sources is turkey breast. Like always you want to include a lean protein source with each meal so load up on the white meat! As for the side dishes sweet potatoes are excellent carb sources as long as they are not loaded with sugar. If possible ask whoever is cooking the meal to leave some plain sweet potato out for you. Those are two excellent options right there. I have turkey breast and a sweet potato almost every day! Add some veggies to that and you have a solid meal! Of course I don’t expect you to only have turkey breast and sweet potatoes but its an option.

72 hour window

                If by chance you go wild and chow down on a meal wait at least 72 hours before checking your weight. It will take that long for your body to readjust. Sugar/fatty/salty foods cause water retention so you will most likely be bloated for a few days, that’s normal. If you have been following your program the rest of the time you will bounce back without much noticeable difference after a couple days.

 

– Enjoy Yourself

That brings me to my next point….enjoy yourself! The holidays are supposed to be a fun time so don’t stress too much about blowing your diet. If you want to eat something then eat it. Consider it a high carb/high calorie day. You can even use it to your advantage on a carb cycle but that is a whole different article haha!

Happy Holidays!

Remember to join the Hunt Fitness Forum!!!

2010 offseason diet

  Offseason Diet Plan      
         
    Calories Protein Carbs Fat
Meal 1 6 egg whites   24g 0g 0g
  2 whole eggs   12g 0g 9g
  1 cup Oats   10g 56g 6g
  1 serving fruit   0g 15g 0g
  Meal Totals   46g 71g 15g
           
Meal 2 6oz lean meat   35g 0g 3g
  1 cup brown rice   2g 45g 3g
  Veggies        
  Meal Totals   37g 45g 6g
           
Meal 3 6 oz lean meat   35g 0g 3g
  1 cup wheat pasta   2g 45g 3g
  Veggies        
  Meal Totals   37g 45g 6g
           
           
Meal 4 3 scoops Mass Maker   20g 43g 2g
Post WO 1 scoop Muscle Provider   21g 3g 1g
  1/2 cup oats   5g 30g 3g
  meal Totals   46g 76g 6g
           
Meal 5 6oz lean red meat   35g 0g 6g
  medium sweet or russet potato   2g 45g 3g
  Veggies        
  Meal Totals   37g 45g 9g
           
Meal 6 2 scoops UMP   40g 8g 7g
  1/2 cup oats   5g 30g 3g
  Meal Totals   45g 38g 10g
           
  Daily Totals 2740 248g 320g 52g
      36% 47% 17%