Have you ever been in a situation where you just got off of your part time job and have thirty minutes before your college class, but you are starving? There is just in enough time to commute to class but not enough time to get a nice balanced meal before class starts?
College students often have to juggle school, work, and extra-curricular activities which leads to the consumption of snacks because it is easy for people that are constantly on the move. In the article, College Student’s Perceived Differences Between the Terms Real Meal, Meal, and Snack, college students were surveyed in two different western university to describe what the terms real meal, meal, and snacks meant to them (***). The students describe snack as foods that could be prepared quickly to meet hunger demands temporarily (March 2017)(***). It is viewed as a way of foods for their convenience than the importance of getting the proper nutrition in their snacks.
Students that are usually on the go prefer to have a snack that isn’t messy, easy to consume and clean up(***). That criteria usually limits one from picking something that is more nutrient dense. Snacks are generally more affordable that meals and can keep the body going until it is time for a real meal. Snacks doesn’t always have to be a bag of chips and a candy bar! Here are some ways to make sure that your snacks for the week are packed with nutrients:
Planning meals and snacks a head of time will minimize the stress the of the figuring out what to eat during the long day. Plan your meals by taking 30 minutes of your day to meal out your meals and snacks for the week. Planning for the week allows you to prepare your meals and snacks for what you have scheduled for the days to come. Prepping for the week will ensure that you are choosing a more nutrient dense snack option instead of finding convenient when you are on the go. Smart planning can be helpful when you are commuting, working, and studying!
Choose whole some fruits/food
Sometimes we get too busy to sit down and plan our meals, and that is ok! Whether you are planning ahead or choosing your meals the day of, it is always helpful to have a list of essential snacks that you like. A few suggestions are: choose whole fruits, veggies and dip, or light popcorn as a snack options and try to avoid process foods as best as you can.
Here are some quick snacks that be made the night before to set up the day for success!
Roasted Chickpeas recipe by love and lemons linked here!
Roasted chickpeas are a great way to satisfy your savory crunchy craving! They are an easy on the go or studying snack. Roasted chickpeas are easy prep and forget kind of snack to make it you'll need:
1 can of Garbanzo Beans, drained and washed
1 Tbs of Olive Oil
Pepper, Paprika, or lemon juice .. (add your favorite spices!)
1. Preheat the oven to 400F and line a baking sheet with parchment paper,
2. Pat dry the drained and washed chickpeas and remove any loose skins
3. Transfer the dried chickpeas to the baking sheet and toss them with olive oil and sprinkle on salt.
4. Roast the chickpeas until they are crispy. About 20 minutes.
5. Remove from the oven and, while the chickpeas are still warm, sprinkle in the spices
6. Serve and enjoy!
Frozen grapes, recipe by vegan heaven linked here!
Frozen grapes make great sweet treat because it is easy to prepare and easy to eat compared to ice cream.
To make frozen grapes you will need:
1 lb of your favorite grapes
1-2 sandwich bags depending on size
1. Wash grapes well and remove any inedible pieces.
2. Pull grapes from stem (optional). Place washed grapes in sandwich bags
3. Freeze for least 4 hours or over night
4. When eating thaw for at least 3-5 minutes and enjoy!
Easy Chia Pudding, recipe by minimalist baker linked here!
I love chia pudding or something that I can alternate the flavors to keep things interesting.
For Easy Chia Pudding you'll need:
1 1/2 cups of Coconut Milk
1/2 cup of Chia Seeds
1 Tbsp of Maple syrup or sweetener of choice
1 tsp vanilla extract
1. Combine coconut milk, chia seeds, maple syrup, and vanilla in a medium mixing bowl. Make sure all of the chia seeds have been mixed and separated. Avoid clumps.
2. Cover the mixture and refrigerate for at least 6 hours or overnight.
3. Serve with fresh fruit and enjoy!
By Jenny L
College Students' Perceived Differences Between the Terms Real meal, meal, and snacks https://doi.org/10.1016/j.jneb.2016.11.001(***)
Your Cheat Sheet to Health Dorm Room Snacking(***):https://www.pinnaclehealth.org/wellness-library/blog-and-healthwise/blog-home/post/your-cheat-sheet-to-healthy-dorm-room-snacking
Roasted chick peas:
The Digestible; a site for easy to understand food, nutrition, health, and energy balance information.