Healthy Snacking 101 Survival Guide on Avoiding the Freshman Fifteen

Ever find yourself rushing through the day forgetting to eat or not having time to eat? Maybe only finding time to eat fast food? Running out of ideas for healthy snacks? Simply want to eat healthier at school? Well, we have a solution for you! Try some of these!

  • Hummus & pita chips (Hummus comes in various flavors like sun dried tomato, basil pesto or even buffalo for everyone’s liking!)
  •  Pre-washed and cut fruits and veggies, such as…










  • Bananas
  • Avocado
  • Nuts, especially almonds! (They come in pre-packaged bags for your convenience in flavors like cocoa & cinnamon!)
  • Yogurt (All you need is a spoon! Yoplait Light or Chobani!)
  • Cereal put into bags (You have to try Cinnamon Life or any organic cereals)
  • Protein bars! (Quest bars are normal & surprisingly delicious. Best flavor? Personally white chocolate raspberry of course!)
  • Fiber bars (To make you fuller for longer. Eat it with water. Fiber One has various chocolate-y peanut butter-y flavors to satisfy anyone’s sweet tooth.)
  • Smart Pop popcorn (A great substitute to chips!)
  • Peanut Butter, because one tablespoon goes a long way.
  • Oatmeal! Don’t take the time slaving over the stove, Quaker Instant Oatmeal is just as good and much easier (It takes less than 2 minutes to heat up in the micro. How about that for fast food!?)
  • Light string cheese sticks. Sargento is always a good pick.
  • Granola bars. I get it. There’s a lot of “bars” on this list. And many granola bars aren’t that great for you. But Curves is a yummy brand sure to leave you satisfied!
  • Turkey jerky! It is not only fun to say but it is fun to eat. Tastes almost like beef jerky but so much better for you. Just one ounce is filling with low calories and low fat!
  • Melons. They’re tasty but mostly water!
  • Dried cranberries
  • Amy’s Pizza (What a great brand-you can get rice crust pizza or cheese pizza snacks for when you really need that pizza for A LOT less fat)
  • Dark Chocolate Hershey’s Kisses. We all need chocolate sometimes!
  • Pretzels & Pretzel Crisps (Bag up some fat free Rold Gold Tiny Twists or Snack Factory Pretzel Crisps for a salty snack)

These are all things we actually eat. Not terribly expensive, easy to find, and quite delicious! Try incorporating these snacks into your diet by eating 5-6 small meals a day, and with it, try to drink up to a gallon of good ol’ H2O!


Nutrition is a huge part of staying healthy and fit (some experts say it is about 70% of the battle), but it is not the only part; The other is to stay stress free and physically active! Falling under the demanding situations of college and into a sedentary lifestyle is why I believe some people become victims to the freshman 15.  Learn to time manage and get assignments/obligations done before the last minute. Lower stress levels will help you not to produce the hormone cortisol, which causes the body to hold on to fat. Get at least two hours of physical activity a week (free use of the Rice center’s amazing facilities makes this task easy!). Regular physical activity not only helps you ward away unwanted lbs, it also helps with mood and memory. (AKA better grades for you!)

Ways to stay physically active at Benedictine!

  • (As mentioned above) Free use of the Rice Center.
  • Intramural Sports (Ex: flag football, basketball, volleyball, softball, 3v3 soccer, laser tag, etc…)
  • Free fitness classes in Rice Center dance room (Ex: butts & guts, kickboxing, yoga, boot camp, zumba, etc…)
  • Running around campus.
  • Pick up games of sand volleyball in the quad.
  • Pick up games of basketball on the outdoor courts/ open gym.
  • Ultimate Frisbee on the grass field/ quad.
  • Become a DIII athlete here at Benedictine yourself, go eagles!

Love, Tina (Nutrition) & Morgan ( Exercise & Sports Science)



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