It can be difficult for college students with busy schedules to maintain a healthy balance of diet and exercise. Health often gets pushed to the side with classes, studying, extracurriculars and more in the way. For those who have the resources and use the right tactics, it’s easy to be healthy on campus without having to spend lots of money or too much time. Shawnee State University offers dining hall choices such as the BeWell program and free access to the campus gym for students, making it possible for students to eat well and stay active even while living a busy lifestyle.
Tips for eating on a college budget
One of the keys to eating healthy on a budget is knowing where to shop. According to Brandon Walker, a manager and personal trainer at Planet Fitness, “Aldi is one of the best places to buy cheap essentials like tuna and protein powder. You can stock up without spending too much money, and you’ll find fresh fruit is often cheaper here too.”
Walker also suggested Walmart as a great option for frozen vegetables, which are affordable and easy to prepare.
When it comes to meal ideas, Walker emphasized the importance of quick and easy recipes.
“A simple, nutritious breakfast on the go could be a smoothie,” he said. “All you need is a spoonful of peanut butter, a banana, a scoop of protein powder, 8 ounces of almond milk and some ice. Blend it all together, and you’ve got a protein-packed smoothie to start your day.”
For those watching their calories, Greek yogurt can be used instead of peanut butter, providing protein with fewer calories.
Walker also recommended a go-to recipe for lunch or dinner: tuna and rice. “It’s a simple dish—just combine a can of tuna, a cup of rice, and some veggies. Toss it all in a bowl, add some barbecue or soy sauce for flavor, and you’ve got a quick, balanced meal.”
Healthy eating options at Shawnee State University
Shawnee State University has a BeWell program, a health initiative that works to ensure foods offered at the dining halls meet certain nutritional criteria. In order to qualify as a BeWell offering, foods must contain at least three of five categories: plant-based whole foods, healthy fats, lean or plant-based proteins, have limited added sugar or be high in fiber or probiotic content.
Examples of BeWell options available in the dining hall include:
- Broccoli with garlic and lemon
- Grilled zucchini
- Brown rice
- Citrus roasted turkey breast
- Baked sweet potatoes and apples
- Mushroom tacos
By incorporating these nutritious foods into one’s daily diet, students can be assured that their body gets the right mix of vitamins and minerals that promote good academic and physical performance.
Workout tips for busy students
Along with proper nutrition, regular exercise also plays a huge role for college students trying to stay healthy. However, with very busy schedules at times, finding hours to spend at the gym may be very hard to do. If the students really have no time to waste, Walker recommended setting aside just three days a week to exercise for 30 minutes.
“Focus on full-body workouts that target multiple muscle groups while also incorporating cardio” he said.
Sample workouts From Brandon Walker
- Chest/back: Dumbbell bench press (three sets of 10), dumbbell flys (three sets of 12), incline dumbbell bench three sets of 10), lat pulldowns (three sets of 12), seated rows (three sets of 12), dumbbell rows (three sets of 10)
- Legs: Leg press (three sets of 10), leg extensions (three sets of 12), lying leg curls (three sets of 12), calf raises (three sets of 15), crunches (three sets of 25), twisting abs (three sets of 10)
- Shoulders/arms: Dumbbell shoulder press (three sets of 10), lateral raises (three sets of 12), reverse pec deck (three sets of 12), tricep pushdowns (three sets of 10), bicep curls (three sets of 10), dip machine (three sets of 15), hammer curls (three sets of 15)
If you want these workouts to have an even better health effect, you can do them as supersets. Supersets involve doing two exercises back-to-back without resting, which not only builds muscle but also gives one a cardiovascular workout and makes the workout more intense. This efficient workout style makes it easier for students to get in and out of the gym while still getting results.
Final thoughts
Some individuals may feel intimidated as they try to figure out how to stay healthy as a busy college student, but with minor planning, it is easily achievable. Students can stay healthy on budget-friendly meal plans, a practice made even easier with programs such as Shawnee State’s BeWell program to help students make better food choices. Eating a clean diet and using the efficient workouts like the ones listed above are the keys to becoming the healthiest and best version of yourself.
