Dietician’s Back-to-College Nutrition Tips for Dorm Life

If you have a teen heading to college in the Fall, Dietician Lee Cotton, RDN, LDN, says arming them with the right nutritional information will enhance their classroom time, studying, sports and other campus activities.

College is not a time for cutting carbs, fat, or protein out of the equation according to Cotton. “The brain runs off glucose,” she says, adding, “when kids are in college and they are studying and participating in sports and other extra-curricular activities, they need to feed their brain with whole foods-based carbohydrates for sustained energy.

Cotton adds that Vitamin D, Calcium and maintaining a healthy gut microbiome are also key for a successful semester.

“I encourage college students to combine a healthy protein, fat, and carbohydrate for building a great snack, and to fuel up before exams.”

Here are some dietitian-approved snack ideas for dorm life that Cotton recommends:

Nonrefrigerated snacks

Mix bagged popcorn (not microwavable) with nuts, seeds, and dried fruit for a simple, portable snack
Make your own granola or trail mix with nuts, raisins, dried fruit and whole grain cereal
Pair nuts, seeds, or nut butter with whole grain crackers
Keep fruit on hand, such as clementines, bananas, and apples
Snack on roasted chickpeas
Make dark chocolate a staple in moderation

Refrigerated snacks

Hummus with cut-up vegetables
Cheese sticks paired with apples
Portable protein shakes
Yogurt (cupped or drinkable) paired with dry or fresh fruit
Pre-packaged protein shakes
Cottage cheese with fresh fruit

About Lee Cotton, RDN

Lee Cotton, RDN, LDN, is a nationally recognized and licensed dietitian known for delivering evidence-based nutrition education. She has been featured in the media, including: WPTV, WFLA, Martha Stewart, Prevention, Woman’s World, Reader’s Digest, Oprah Daily, and Fox News.

Cotton is the founder of Lee Cotton Nutrition, LLC, providing evidence-based medical nutrition therapy. She is the author of A Nourishing Perspective: Reconnect with Your Inner Voice and Harmonize Your Relationship with Food which has been praised by Woman’s World Magazine, Publisher’s Weekly, Kirkus Reviews, Food Network personality Ellie Krieger, and the Palm Beach Post.