I’m a commuter and as such, have to pack for the day every time I head out the door. I don’t have access to the dining hall, and like the typical college student, am quite strapped for cash. What foods can I bring with me that will last throughout the day and really satisfy me?
University dining halls and cafes can be very expensive, which is ironic since most students are tight on cash. Between the $3 drinks and the $8 sandwiches, commuters can be spending up to $60 a week on food and snacks while practically living on campus. While already up to ears in debt over school tuition, one doesn’t need to add unnecessary debt to a credit card through school lunches. This is why it is so essential to go to school prepared for the day with the essential foods that will keep the body moving and the brain functioning at its highest level.
Commuting to and from school leaves very little food options when there isn’t a refrigerator in sight to keep food cool and lasting longer. However, one can find cheap coolers at Wal-Mart or Target to keep in the trunk on those long days spent on campus. But what should you pack to keep you full and satisfied throughout those long days in the classroom?
Do you ever feel like no matter what you eat, you are still hungry? Minutes after eating a slice of pizza or bowl of cereal you find yourself reaching for another serving? It’s not that you didn’t get enough to eat, but actually that you aren’t eating the right foods to create that full feeling. Filling up on foods high in fiber and protein are two essential sources to starve off hunger. Foods high in carbohydrates and fructose corn syrup create a spike in one’s blood sugar and are digested quickly, creating that sensation that you need more. On the other hand, protein and fiber slow down the digestive system, staying in the body longer and suppressing one’s appetite.
3 Ways to staying full while on a budget:
1.) Protein
Between the macronutrients of protein, fats, and carbohydrates, protein is the leading macronutrient to provide longer satiety after a meal or snack. Women should be getting approximately 46g of protein per day while males should be getting approximately 56g. This little bit of knowledge will keep from a growling stomach during long class days. Protein can be found in foods such as peanut butter, lean meats, fish, nuts, eggs, milk, Greek yogurt, cheese, whole grain bread and beans.
Now you are probably thinking, these foods aren’t easy to keep during a full day at the school. However, this is where a cooler comes in very handy. Packing left over dinners from the night before with essential protein is a quick and easy meal for the following day. Here are a few quick and simple protein loaded meals and snacks to pack in your cooler:
– Peanut butter and jelly on whole wheat bread
– Greek yogurt mixed with fruit
– Baked chicken from the night before mixed with vegetables and rice
– Hard-boiled eggs
– Hummus and pita chips
– String cheese or laughing cow cheese wedges
– Bagels with cream cheese
– Pretzels
– Peanut butter smeared on an apple
– Turkey sandwiches on whole wheat
2.) Fiber
The recommended amount of fiber is 30-40g per day, while most Americans only get 10g. This may be one of the leading causes of why Americans tend to overeat. Fiber adds bulk to food, causing one to feel fuller faster than other foods while also slowing down the digestive system to feel fuller longer as well. Foods high in fiber can be found in vegetables, fruits, whole grain breads, 100% bran cereal, potatoes, popcorn, avocados, oatmeal, rice and nuts. Here are a few high fiber meal ideas to keep you full throughout the day:
– Avocado & turkey sandwiches
– Pre-made oatmeal mixed with a diced apple and cinnamon
– Pre-made baked potato topped with broccoli and cheese
– Popcorn
– Chicken and rice
– Banana and peanut butter
– Small bag of dried nuts
– Left over chicken Stir-fry
– Fruits, especially apples, bananas, and pears
– Vegetables such as broccoli, cauliflower and carrots, dipped in ranch dressing
3.) Water
The feeling of being hungry is often times mistaken for dehydration. The feelings are actually quiet the same if one isn’t careful to listening to what the body is saying. The feeling of being hungry is found in the stomach, but that same feeling can be felt in the throat if you are dehydrated. So the next time you think are hungry, stop and determine to where that feeling is located. You may actually be dehydrated, which is easily done by most college students who are surrounded by sodas, coffee, and tea that aid in dehydration. Carrying around a fun refillable water thermos can keep you from being dehydrated and prevent you from mixing up those feeling of hungry and thirst. Set a goal of refilling your thermos in between classes and get in at least eight cups of water throughout the day.
The bottom line is pack foods high in protein and fiber while drinking water to prevent hunger during those long and boring school days!