Along with the other changes college brings, changes in eating habits are bound to happen. Leaving home for the first time can put you in charge of a lot of things for the first time, including diet. With loads of other responsibilities from studying to working to maintaining a social life, diet can be left by the wayside.

It is no wonder that “The Freshman 15” – the term used for pounds of extra weight gained during first year of study – is just as much a reality as a myth. To best combat this, follow the tips, tools, and tricks in this ultimate dorm room dieting guide.

Common Sense Tips for Dorm Room Dieting

Start with these for the best in dorm room dieting.

1. Water : It may seem silly, but having a bottle of water with you at all times can immensely help in your dorm room diet. It can keep you from reaching for hazardous sodas, quell hunger, and stay hydrated. If bottled water is too eco-unfriendly, get a water filter and carry the water in a reusable container.
2. Stay Away From Coffee : It can become a nasty habit that can give you short term benefits at a long term cost. Try eating a healthy meal first before that cup of coffee.
3. The Same Goes For Energy Drinks : Everyone’s drinking them, so why shouldn’t you? The short answer is the calories, sugar, caffeine, and tons of artificial ingredients that can ruin you whole diet in exchange for an hour or two of energy.
4. Shop Around : If your dorm or college has several dining halls to choose from, take advantage. Not only can you browse the healthier choices, it will keep you from getting bored with the selection.
5. Try Vegan! : Because many colleges have options for students who don’t eat meat or dairy, why not eat like they do for one day a week? It can also help cleanse your body while delivering essential nutrients.
6. Don’t Starve Yourself : If you have put on a few pounds, starving yourself may seem like the fastest, easiest way to lose it. It is also, however, the fastest way to put it back. Students who starve themselves tend to binge after losing the weight, gaining it all back and suffering the dangers of yo-yo dieting.
7. There Is No Diet In Team : Colleges and universities are full of teams in all sorts of sports at all levels. Joining one can have you burning calories and making friends all while having fun.
8. Hit The Salad Bar : Just about every dining hall has one, so take advantage. A healthy salad at the beginning of a meal can detract from the less healthy, but oh so tempting, options while providing essential nutrients.
9. Don’t Let The Salad Bar Hit You : Overloading your greens with cheeses, lunch meat, dressing, and more can actually make a salad just as bad as any other choice. Stick with the greens, a lighter dressing, and a smaller portion of it.
10. Sub Fruit For Dessert : A tough choice in theory, it becomes more practical when you think that an apple can be eaten on the way to class, while a piece of cake forces you to sit. The bonus of nutrients and fiber also easily beats the empty calories, sugar, and fat.

Dorm Room Dieting You Learned From Your Parents

Just because mom and dad aren’t with you in the dorm doesn’t mean their dieting wisdom can’t be.

1. Drink Your Milk : Your mom was onto something when she put a glass of milk with your meal. WhyMilk.com has tips and tools for those looking for a more healthy beverage, including an videos, recipes, and even a drink analyzer to compare milk to popular choices, such as juice or coffee. Try a certified organic brand if you’re worried about hormones in your milk.
2. Three Meals A Day : Did your parents make you eat when you weren’t hungry? Then keep this habit going in your dorm room. It will teach your body when to expect food and help digest it better.
3. Leftovers Matter : Don’t just go home to see your parents or do your laundry. Be sure to wrap up any leftovers as single portions for meals in your dorm.
4. Too Much Sugar Makes You Crazy : Can’t eat a grapefruit without a packet of sugar? Try and do it anyway. That little extra flavor gives calories, crashing energy, and even tooth decay. Diet sweeteners aren’t much better either.
5. Don’t Drink : It may seem like a “do as I say, not as I do” piece of advice, but again your parents were onto something. Alcoholic drinks, such as margaritas or daiquiris, can be extremely high in calories and sugar. Not to mention the price you pay the morning after and the risks associated with drinking. If you’re of age, drink in moderation and let your body detox the next day.
6. No Bedtime Snacks : Because your parents didn’t want you bouncing around during bed time, they wouldn’t let you eat two hours before bed. Because bedtime snacks can both add to stored calories and restless sleep, they should be avoided.
7. Count To Ten : Because when you were mad at ten, parents had you count to ten before acting on impulse, do the same. When faced with delicious temptation, count to your age before giving in and you may be surprised at how bad an idea it seems after 20 or so seconds.
8. Out of Sight, Out of Mind : Keep those candy bars and cookies out of sight while in your dorm room to keep from getting distracted in your diet. If they’re your dorm mates’, get them a container to keep them in.
9. Play Nice : If your dorm mate or other friends are on a quest to achieve a healthy diet, join forces. Having one of the group be responsible for a different meal a week is a great way to stave off the Freshman 15.
10. Go Outside and Play : Because sitting in front of the dorm television, leads to snacking by others and ultimately yourself, go outside. A simple game of Frisbee can keep the snack attacks away while burning a few calories.

The Ultimate Dorm Room Snacking Guide

Stay away from the vending machines, keep the calories away, and the singles in your pocket by giving these snacks a shot.

1. Popcorn : With loads of butter and hydrogenated fat, popcorn can be a disastrous snack choice that doesn’t have to be. This popcorn is intended for dieters and those looking to lower cholesterol and comes in a variety of flavors.
2. Crackers : Not the ones you get from the vending machine, those are full of fat and artificial additives. These crackers from Kellogg’s are high in fiber, low in calories, and come in different varieties.
3. Snack Bars : If you’ve seen the commercials on television, they are probably not the candy bar for your diet. But these bars from someone like Nature’s Path provide loads of snacking power without the caloric price.
4. Tortillas : If you stay away from white flour or fried kind, tortillas can help you in your quest for a healthy dorm room diet. The best kind? Blue corn.
5. Almond Butter : Now that you have some snacks, what to spread on them? With a lower fat content and more nutrients, switch out your peanut butter for this. This blogger is obsessed with it and tells you more.
6. Peanut Butter : If you simply can’t give up your beloved peanut butter, swap out your jar with the cartoon character for this healthier kind. The makers have used natural ingredients to make a better peanut butter that even contains some Omega 3’s.
7. Granola : Stay away from the store bought kind that are usually loaded with syrup, sugar, and few nutrients. This recipe is all natural, healthy, and can be made in mom’s kitchen.
8. Chocolate Chips : You read that right. Anyone with a chocolate based craving can tear through brownies like nobody’s business. However, a handful of semi-sweet chocolate chips can curb that craving without destroying a day’s work of dorm room dieting. These chips are 60% cacao, making them a healthy choice.

The Ultimate Dorm Room Breakfast Guide

If breakfast cuts into your sleeping time, you may want to rethink that extra ten minutes. With a little effort, you can turn your dorm room into a breakfast providing machine. The extra fuel can also keep you alert and energized in class and keep you from reaching for any aforementioned vices.

1. Cereal : Stay away from the high sugar and calorie cereals to get a healthy start to your day. A lean cereal like Kashi cannot only keep your calorie count down, but your protein and fiber up.
2. Oatmeal : Easy to make, whether in a microwave or even coffee machine, oatmeal is a great way to start the day. In this blog entry, a doctor discusses the healthiest kinds of oatmeal.
3. Smoothies : All you need is a blender, some ingredients, and a minute to make this easy breakfast. Men’s Health has tons of breakfast smoothies to choose from to sip on your way to class or at your desk.
4. Trail Mix : Another good breakfast on the go, this can pack nuts, fruits, and other ingredients. Choose a healthy variety or try out a recipe of your own like this one from AskMen.com.
5. Cookies : You read that correctly. If you find, or even make your own, cookie that doesn’t have a lot of fat, calories, or hydrogenated content, it can be part of your dorm room diet in moderation.
6. Bagels : These can be helpful in your dorm room diet if chosen correctly. This brand is made of whole wheat and has tons of fiber.
7. English Muffins : Keep the nooks and crannies from appearing as cellulite by choosing a more healthy English muffin. The Vermont Bread Company has an organic wheat variety that is particularly healthy.
8. Muffin : It doesn’t just have to be a breakfast cake. Choosing the right kind of muffin can give you both fiber and protein. These have both and are low calorie.

The Ultimate Dorm Room Fast Food Guide

Because the drive-thru is another staple of the dorm room diet, try these healthier options next time you’re there.

1. McDonald’s Food Swaps : One of the most popular fast food choices, the golden arches will tempt you more than once during your dorm years. Read this article to see which choices are best by fat and calorie count.
2. Burger King Food Swaps : Home of the Whopper, it actually is a healthier choice if you get the junior version without mayo. Other healthy choices include Tendergrill chicken garden salad and Croissan’wich Egg and Cheese.
3. Taco Bell Food Swaps : We’ve all seen the commercials for the Drive-Thru Diet, but is it real? Visit the site to learn more about the seven healthy choices, along with nutritional facts on them.
4. Jack In The Box Food Swaps : The experts at eHow show you how to keep from ruining your diet at Jack in the Box. Try a chicken fajita pita or Asian salad when driving through here.
5. Wendy’s Food Swaps : One of the few burger places to offer baked potatoes, Wendy’s has options for the dorm room dieter. Standouts include the Ultimate Chicken Grill, Junior Hamburger Deluxe, and chili.
6. Subway Food Swaps : Made famous for the “Jared” diet, there are still many pitfalls at this sandwich shop, including meatballs, cheese, and heavy dressings. However, many items contains less than ten grams of fat.
7. Domino’s Food Swaps : With over 3 billion pizzas delivered a year, you’re bound to come across one during your dorm diet. Check out these swaps from a leading pizza provider for your best diet results.
8. Chick-fil-A : Proving that chicken doesn’t have to be fried from a drive thru, this leading franchise has many healthy options. There is even a meal calculator tool and allergen guide with more.
9. Arby’s Food Swaps : One of the first major fast food chains to eliminate trans fats, there are still hazards to be found at Arby’s. Try trading out the roast beef and Swiss sandwich for the Super Roast Beef.

The Ultimate Dorm Room Pantry Guide

Keep these in your dorm’s cupboard to provide the tools you need to stick to your diet

1. Tuna : High in protein, low in fat, tuna is an excellent choice for your dorm’s pantry. Try one of these varieties that can be eaten straight from the pouch to keep from adding extra calories.
2. Salmon : Because tuna isn’t the only fish that can be canned, try this super fish in a can. According to NPR, canned wild salmon is a clean, safe, and sustainable seafood option.
3. Chicken : Sick of all that fish but still need your protein? Try some canned chicken. All Recipes includes many ways to prepare it.
4. Beef Jerky : Stay away from those loaded with preservatives and try this one featured in Men’s Health. It contains the same healthy Omega 3’s found in fish.
5. Protein Bars : These are essential for dorm dwellers looking to build muscle, along with those on a diet. Ideal for when running to the dining hall isn’t an option and a quick on the go meal is needed. This guide has choices for those looking for a low calorie, high protein, or other option.
6. Chips : If they get grease on your hands, stay away. If they have a name like Brown Rice Crisps, grab a bag. These chips are made from natural ingredients and have both a low fat and caloric count.
7. Nuts : High in nutrients, a handful of nuts can do wonders for your dorm diet. The best include almonds and pistachios.
8. Fruit Snacks : If you enjoyed these as a child, the adult versions can bring you loads of healthy eating. The Nibble reviews and selects their favorites.
9. Sunflower Seeds : A healthy snack or topping to any meal, they are excellent as an anti-inflammatory if you’re having stomach problems. They are also extremely high in Vitamin E.
10. Pork Rinds : Not a choice for vegetarians, however those looking for a low carb, high protein option for their pantry will enjoy these. Men’s Health comes through with another top recommendation.

The Ultimate Dorm Room Appliance Guide

Keep from getting your food on the outside by storing and preparing it with the following. Be sure your dorm allows them before purchasing.

1. Haier Refrigerator/Freezer : This top rated mini-fridge can hold anything your dorm room could desire. It also has a freezer compartment. Currently selling for $112, it will pay for itself in no time in money saved from eating out or ordering in.
2. Cube Mini Refrigerator & Freezer : A more attractive addition to your dorm room, it comes in many colors and styles. Best of all, it is available at Wal-Mart to be picked up anywhere in the country for a low price.
3. Frigidaire 2.5 : A best seller at Best Buy, this mini fridge also makes an attractive addition. Customer reviews are impressed with both the size and its ability to keep things evenly cold.
4. Bizrate : Still confused about which mini fridge to get for your dorm? Then visit here to compare loads of popular models online. You can also choose by price.
5. Panasonic 1250 Watts Microwave : This microwave is a standout for its defrost feature alone. The Inverter Defrost Technology makes it a bit pricey, but worth it if you plan to freeze a great deal of your meals.
6. Sharp Countertop Microwave : Voted best dorm room microwave, this is an excellent choice for those on a budget. It starts at $69.99 and performs many common tasks.
7. Daewoo VR : If you want a top of the line piece of technology, check this microwave out. It looks extremely cool and even has voice recognition capacity with 95% accuracy.
8. Haier Toaster Oven : Along with a rotisserie, this compact oven does both common and uncommon cooking tasks. It starts at $149 and can do many of the functions as a regular oven.
9. Proctor-Silex Toaster : This toaster is big enough to toast bagels and features a cool touch to keep burns away. Shop for it on Overstock, where it costs less than other sites.
10. Hamilton Beach Blender : Make those smoothies in style with this compact, powerful blender. The blending container even doubles as a travel cup for minimal mess.
11. Consumer Research : If you still need help picking out appliances for your dorm, visit this leading site. It contains many expert reviews on loads of top products.

The Ultimate Dorm Room Mini Fridge Guide

Now that you know which mini fridge to get, know what to get in it.

1. Pizza : Think pizza can’t be part of your dorm room diet? Then check out these low calorie, high nutrient frozen ones by Kashi. Available in seven different flavors including Mediterranean and Margherita.
2. FAGE : This authentic Greek yogurt is the talk of the grocery store. High in cultures, low in fat, you can learn more at the site.
3. Yogurt : If you’re in the mood for a more traditional yogurt as part of your dorm diet, try Stonyfield. They have certified organic, tons of varieties, and even offer coupons on their website.
4. Cottage Cheese : Low in fat, calories and carbohydrates, Friendship Cottage Cheese is a delicious high-calcium, high-protein on-the-go snack or meal. A few flavors even have fruit already in them.
5. Lactaid : Because too much dairy can make you sick, try the lactose free kind. This brand is made organically and comes in many different varieties.
6. Hummus : Made from chick peas, this can be an essential and addictive addition to your mini fridge. Tribe makes theirs without saturated fat, hydrogenated oils, or cholesterol.
7. Bagged Salad : Attractive to the eye and only a bag tear away, these options to the dining hall can make dieting a delight. Be sure and get the leafy green variety and a low fat dressing to go with it.
8. Meatless Options : If you’re mini fridge has a freezer, don’t neglect these choices from Boca. You can get everything from a healthy breakfast sandwich to “chicken” nuggets.
9. Veggies : We all know that eating veggies is essential to any dieting guide, but what if you’re bored of them? Then check out this guide from Women’s Health to do a fun and tasty switch out.
10. Fruit : Another must have for dorm dieters, there really are no bad choices. Learn how to select and store fruit with the help of About.com.

The Ultimate Dorm Room Beverage Guide

Because many health drinks can contain loads of sugar, calories, and worse, try these healthy dorm diet swaps.

1. Blue Sky : Love soda but hate the calories? Then switch out for one of these organic, natural sodas. Even better than diet sodas.
2. Hint : If you enjoy flavored health waters, try this brand. It contains zero sweeteners and calories.
3. Crystal Light : Another alternative to plain old water, this one is available as a powder to be stirred in at your leisure. Available in classic flavors such as lemonade or fruit punch, there are also options for those who need energy.
4. Bolthouse Farms : If you purchase your protein and fruit drinks in the bottled variety, try these. Their wellness and nutrition guide can help you choose what’s right for you.
5. Honest Tea : Beware the bottled teas that are loaded with calories and sugar. Just because they say “green” or “diet” doesn’t mean they are. The best is to brew your own, but try a brand like this if you must have bottled tea.
6. Organic Valley : If you didn’t think chocolate milk was going to be part of the ultimate dorm room dieting guide, have a look at this milk. It is low in fat, high in nutrients, and even organic.
7. Minute Maid : Drinking a glass of orange juice a day can be good for you. Especially if it is 100% made with no extra sweeteners, such as the Light variety of Minute Maid.
8. FRS : Energy drinks don’t have to be bad for you. This brand is used by top athletes such as Lance Armstrong.
9. Java Monster Coffee : Keep away from the Starbuck’s by having one of these canned coffees instead. The Lo Ball has only 50 calories, six carbs, and a few essential nutrients.
10. Starbucks : The frapuccinos alone are enough to fill an entire day’s worth of calories, fat, and sugar. Brighthub gives you the more sensible choices at this leading coffee provider for coffee, latte, espresso, and tea.
11. Beck’s Light : If you must drink beer and are of age, try Beck’s Light. It has the same 64 calories as the other kind and less carbs.
12. Guinness : If light beer isn’t for you, try this Irish brew. As thick as beer gets, it is still only comes in at 126 calories. Be sure and stay away from the 300+ calories of Sierra Nevada Bigfoot.

The Ultimate Dorm Room Diet Tools

These online tools are a must see for any dorm room dieter.

1. SparkPeople : With over 6 million members, this leading fitness community has tools for both diet and fitness. An easy choice with all the usual tools including demonstrations and even answers from dietitians and trainers.
2. FitDay : Get a free weight loss and diet journal from this site. It has a calorie counter, goals, detailed nutrition for thousands of foods, and even a long term analysis. You can also look into premium memberships.
3. Eat This, Not That : The website and books are well known for helping people make healthy dieting decisions. Use these tools including Menu Decoder and Food I.Q. for extra help in your dorm room diet.
4. Challenge Yourself : Take on adventures ranging from nutrition and fitness changes to greener, more natural, habits with the help of Kashi. They help you keep track of challenges accepted and progress made.
5. Free Diet Calendar : Because planning is half the battle, use this free dieting tool to help you keep the pounds off. It even contains over 25 charts to monitor your diet and much more.
6. Weight Watchers eTools : These tools can help you keep up on Weight Watchers points, along with many other tasks. Users can chart their progress, find meal ideas, and more.
7. Food Network : You don’t have to have cable in your dorm room or fight over the remote to take advantage of this leading network’s tools. Simply scroll down to Quick Meals to choose a meal, ingredient, and time to prepare to get a list of options.
8. WebMD : A leader in online medical sites, there are also tools for dieters. They include a food & fitness planner, BMI calculator, diet evaluator, and much more.
9. Oprah’s Best Life : Known for her own battle with weight, Oprah Winfrey offers free dieting tools from her website. Choose from weekly menu, a fitness plan, and even tips for the new year.
10. Calorie Count : Simply sign in here for a free membership to get a free, online calorie counter. Other tools include a diet profile, BMI tool, and burn meter.
11. Bob Greene : Another find from Oprah Winfrey, this trainer has many paid and free options. Take a tour to see the highlights of the site, or check out the free tools.

You don’t have to be in college to utilize the ultimate dorm room dieting guide, but it doesn’t hurt when having a look at the 100 tips, tools, and tricks. Be sure and consult a physician or your school clinic before starting a diet or fitness program.