Follow a few simple guidelines.
- Don’t skip breakfast.
Studies have shown that skipping breakfast can hurt your performance in school. When there isn’t time to sit down to a morning meal, at least make sure you have a bagel or other source of grain, a piece of fruit and some juice.
2. Make time for meals.
Eating three meals per day will give you enough energy to last all day and keep your metabolism active. In addition, pack healthy snacks such as fruit or a granola bar.
3. Don’t confuse hunger with thirst.
You may think you’re hungry when your body actually needs more liquid. Be sure to stay hydrated throughout the day. Having several cups of coffee or cans of soda doesn’t count, however. The caffeine in coffee and sodas is a diuretic, and sodas, juice drinks and sports drinks are loaded with sugar, which can make you gain weight. Instead, drink plenty of water.
4. Stop eating when you start feeling full.
Our bodies don’t always tell us when enough is enough. One study found that people given larger portions tend to eat more food, no matter how hungry they are.
5. If you must eat fast foods, choose wisely.
Limit your intake of high-fat foods like French fries. Choose pizza with half the cheese, for example. Or try a green salad with reduced-calorie dressing, or a baked potato.
6. Slip an apple or orange into your bag.
Most dining halls will let you take fruit or other healthy snacks when you leave. Do this to help you resist the lure of the vending machine later on. Keep healthful snacks on hand. Possibilities include fresh or dried fruit, pretzels, unbuttered popcorn, rice cakes and whole-wheat crackers. If you have a refrigerator, consider raw vegetables with low-fat yogurt or cottage cheese dip.