Want to eat healthy on campus? Check out these tips.

It's easy to be overwhelmed by the wide variety of foods offered at a college campus, particularly at Roanoke College's Commons and at the Cavern. For many college students, making wise and healthy food choices while juggling a busy academic schedule can be a challenge.

Check out these tips from Roanoke's health and nutrition coach, Kate Smith, for healthy eating on campus all year, but particularly as the fall semester gets underway. 

1.      Eat a good breakfast - Studies show that skipping breakfast detracts from scholastic achievement. If you are short on time, grab yogurt, a bagel, a piece of fruit, and some juice from the Commons to give you the energy you need for the day ahead.

2.      Look at the menu - Plan out what and where you are going to eat before you head to the Commons or the Cavern. Check the Commons dining schedule in the daily email or at Inside Roanoke. If you are going to have a heavier meal on a particular day, plan it when you can have a better balance throughout the rest of that day. For example, if you have a burger or pizza for lunch, have fish and vegetables for dinner.

3.      Balance your plate - One quarter of your plate should contain a healthy protein source. Choose fish, poultry, beans and nuts, and try to limit red meats and cheeses. One quarter of your plate should be a healthy carbohydrate source, including whole grain bread and pasta, brown rice and sweet potatoes. Try to limit refined grains like white rice, white bread and white potatoes such as French fries. One half of your plate should contain vegetables and fruits. Eat a wide variety and all colors. Potatoes and fries don't count.

4.      Use smaller plates - Use the various sized plates and bowls available to you at the Commons to best control portion sizes.

5.      Don't hesitate to mix and match across food stations - Grab grilled chicken from the hot station, veggies from the stir-fry station, hummus from the deli bar, and a tortilla to create your own wrap. Be creative.

6.      Be mindful of your side items - When eating at the Cavern, choose healthier side options, such as fruit, yogurt or a side salad.

7.      Limit your sugar intake - Sugar provides calories to your diet but few other nutrients. Specialty coffees, teas, sodas and juices contain high quantities of sugar. Try to avoid drinking excess calories.

8.      If you want to lose weight or change your eating habits, do it wisely - Diets that offer a quick fix or severely limit your calorie intake usually backfire and can be harmful to you and to your metabolism. Everyone's body is different. If you are trying to change your eating habits, look for a plan that is customized to you.

9.      Drink lots of water - Your body needs at least half your body weight in ounces of water per day. Eight ounces is equal to one cup. To remind yourself, carry a water bottle to class and keep it handy during late night study sessions.

Kate Smith offers free health and nutrition coaching for Roanoke students. Email her to schedule an appointment.