Nutrition and Fitness 

Nutrition and fitness go hand-in-hand when creating a healthy lifestyle, however, college life can definitely put a strain on healthy eating and regular exercise.  Planning is the key and if you can continue to make nutrition and fitness a priority while at college, it will be easier to keep it going after you graduate.  Westminster College understands how important health is while at college and The Wellness Center is here to help make things easier.   For additional guidance, check out our wellness programs by clicking here to find all the nutrition and fitness services that are provided to Westminster College students by The Wellness Center. 

The registered dietitian is also available for presentations to your class or organization.  Presentation topics include, but are not limited to; sports nutrition, body image, disordered eating, eating well in the dining hall, eating healthy on a budget, healthy eating and/or cooking at college, and other nutrition topics.  These presentations can be tailored to the needs of your group.  Click here to request a presentation or for more information contact the registered dietitian, Amanda Stevens at (573)592.5256 or

Below are some helpful tips and handouts to help work in nutrition and fitness on a busy schedule and tight budget. 

Nutrition Tips
Healthy eating at college doesn't have to be difficult.  With a little planning you can be on your way to a healthy diet that will provide you with the energy you need for your academics and nutritional balance. Try these easy tips to get started:
  1. Schedule meals and eat consistently. Your body needs to be fueled from food within 1 hour after waking up and every 3-4 hours after that.
  2. Use the plate method to balance your meals.  1/2 of your plate should be made up of fruits and vegetables; 1/4 of your plate a high quality protein source and the remaining 1/4 of your plate a low processed carbohydrate.  Check out for more information on meal planning.
  3. Eat a good breakfast. Skip the high sugar, high fat items and go for whole grain, high protein foods. Some good choices include: Oatmeal, Cold Cereal and Milk, Toast and Eggs, Fruit and Yogurt, Peanut Butter on Whole Grain Bagel.
  4. Think Your Drink! Limit your “other” drinks besides low-fat milk and water to 2 servings (20 ounces) or less each day. This includes limiting juice, sodas, diet sodas, sports drinks, and punch. Make sure you are getting enough water. Aim for at least 64 ounces of water each day.
  5. Make sure your carbohydrate sources are coming from whole grain and high fiber, less processed sources. If the first ingredient on the label says “enriched”, it is a processed grain. Look for the word whole wheat or whole grain as the first ingredient. Click here for more info about whole grains.
  6. Get 3 high calcium foods in daily. Choose low fat (1%) or fat free dairy products.
  7. Eat more whole foods instead of processed foods. Think about the origin of your food and if you don’t know what your food is made from, its probably over processed and not as good for you. Aim for foods that have a lower number of ingredients.
  8. Limit your fried foods and fast foods to less than 2 per week. These include breaded meats like chicken nuggets, chicken patties, and fish patties/sticks.
  9. Eat more Fruits and Vegetables. Aim for at least 5 servings per day and get a variety of different colors. One serving is 1 cup of fresh or ½ cup of cooked.
  10. Add Omega-3s to your diet. Omega-3s are healthy fats that your body can not produce and has to get from foods. Good sources include salmon, tuna, flax seed, walnuts, and DHA enriched foods.

These are just a few tips to add to your current eating habits.  For more information, check out the links below or contact our Registered Dietitian, Amanda Stevens, through The Wellness Center at 573.592.5361.

Nutrition Links