College Cafeteria Survival…and Other Health Supporting Tips  

college students cafeteriaMoving from the comfort and familiarity of home onto a college campus can feel like taking your first steps all over again, into the formative years of adulthood. Gone are the days of regular home-cooked meals and Mom’s gentle but constant reminders to eat a balanced diet. Now, miles from home, you must choose for yourself from the often dismal choices in the college cafeteria. Amidst the chaos of moving into a new place, becoming acquainted with new people, new routines, and endless new information, there seems little room for remembering Mom’s advice. Now, you face the dilemma of convenient choices vs. healthy ones. Now, you face college cafeteria survival.

The Harsh Reality

Collegiate life is filled with endless exciting opportunities, as well as its own set of hurdles to encounter. While you may be an all-star athlete on the field, in the cafeteria, you are inevitably faced with a different breed of MVPs: white flour and sugar. Both make constant appearances in the form of pizza, burgers and the ever-popular self-serve frozen yogurt station. While the salad bar may sometimes be a viable option, it won’t be able to supply you with all the variety and substance you need to maintain optimum health through your college career.

College Cafeteria Survival: A Well-Stocked Mini Fridge

A well-stocked mini fridge will be your greatest ally against the oh-so-convenient but limited cafeteria offerings. So, here’s some things to keep in mind…

  • Fats are incredibly critical to the brain and endocrine system, supporting mental acuity as well as the production of stress-handling hormones; both of which are so vital to a successful life at college.
  • Equally important are sources of clean whole fat protein. Eggs are the perfect source.
  • With a blender in your room, you can make a nutrient-dense smoothie to get you going in the mornings or for a nutritious boost after work-outs. See our favorite recipe below.
  • Fill your mini fridge and shelf with foods with the following foods to keep your brain, adrenals, thyroid and pituitary (and muscles) at their best:
    • butter, ideally from pastured cows
    • raw cheese
    • whole milk yogurt, such as Maple Hill Farms, Strauss or St. Benoit
    • eggs, from pastured chickens
    • coconut oil (no need to refrigerate)
    • raw milk
    • almond butter
    • raw honey (no need to refrigerate)
    • frozen organic fruit (that fits in that ity bity freezer)
    • frozen liver (cut in small half inch pieces; stored in the freezer)

Additional Tips

  • Other easy foods to have on hand include salami and jerky (preferably from high quality artisan producers using no additives), almonds or other nuts (ideally soaked and dehydrated) and organic fruit.
  • BYOO – If your school cafeteria offers a salad bar, consider bringing your own organic extra-virgin olive oil and raw apple cider vinegar. This is a simple way to avoid the toxic and rancid cheap oils typically served on campuses. Canola oil is one of the biggest offenders. A few simple steps will help you avoid it. Simply mix a combo of organic olive oil and vinegar into a small bottle or jar. Tightly close the lid, place in a plastic bag and slip into your backpack.
  • For supplemental support, the following provide excellent support using food-based nutrients:
    • Immuplex for immune-building (only available for established clients of our office).
    • Blue Ice Royal for natural vitamins A, D and K2, so critical for strong immunity and bones as well as great skin and brain power.
    • BioSuperfood f1 for cellular support while living in the midst of Wi-Fi and strong electromagnetic fields.
    • TriEnza, digestive enzyme formula especially helpful in digesting gluten, casein, proteins, carbohydrates, lactose, fats and polyphenols.
    • Congaplex is great to have on hand for the onset of colds or flu.
  • We’d love to support you as you settle into college life. Please give us a call for a 10-minute complimentary consult to see how we can help you or your child succeed through high quality nutritional support. 858.259.6000

Have Blender, Will Travel!

Here’s our favorite shake recipe with non-dairy options.

Raw Milk & Cream Shake

Serves one


  • 2 to 4 ounces raw organic cream* or coconut butter (Artisana coconut butter)
  • 3 to 6 ounces raw milk or kefir or yogurt, if desired* (or coconut milk or whole milk yogurt)
  • 1 cup berries, fresh or frozen (optional)
  • 1 teaspoon raw honey
  • 2-3 raw organic egg yolks
  • 1 teaspoon raw liver, frozen for at least 14 days prior to use
  • 1 tablespoon organic, unrefined coconut oil


  • Place all ingredients in blender or food processor and process until well blended.
  • Enjoy!

*Please Note: People following the GAPS™ Diet should omit raw cream. Instead use sour or piima cream if you are on the GAPS™ Diet. Ideally raw or sour/piima cream is best for supporting hormone health. Cultured cream may be made from viili, piimä and filmjölk cultures (all mesophilic cultures, room temperature cultures). Cultures may be purchases online from Cultures for Health.


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