At this time we have heard from many colleges and it has been very exciting to see how many college kids  want to take responsibility for their nutrition and also lose that weight for once and for all and start a new image at college. They know mom and dad will not be around to provide meals and they will have to make all their own food choices at the dorm cafeteria or other spots on campus.

I have to admit to you that many high school students come in and do not realize what balanced meals and snacks truly are. They do not know how to read the food label and often just look at calories. They don’t understand that there is so much more to the food label such as looking at the more important food groups as the protein, fiber and sugar.

Often my student will come back from college orientation and show me the college website where all the eating facilities and menus are listed. Some students come to my office with photos of the dining hall offerings when they visited the campus. My job is to help them evaluate all that is available on campus and show my student what would be great prospective meal plans based on their class schedule. In addition, I am glad to report that there often is a Trader’s Joe’s or market close to campus. At this time I am making it a point to include in my counseling sessions a visit to the market of their choice. I show my student what are great meals and snacks for times that dining halls are closed which happens often on the weekend. On a recent visit my client Sam, she was excited to see that she could buy the low fat macaroni and cheese as long as she used it as a topping on broccoli also available in a convenient steam in the bag option. We also looked at buying baked potatoes or sweet potatoes which can easily be cooked in her microwave in her room. Sam liked the idea of topping it with Fage nonfat yogurt which tastes like sour cream and is very popular with salsa. Also I recommended instant oatmeal packets with a side of yogurt and fruit all again easily available and very quick for a meal during study times. I also showed Sam all the great soups that are hearty and high in protein and fiber such as Amy’s Lentil and Veggie Soup, Black Bean Soup or even Minestrone Soup. We learned how to look at soups and to be aware of how many servings there are in a can. Then I taught Sam that she has to multiply the protein and fiber by how many servings are listed on the food label. Lastly, we looked at buying baby carrots or hearts of celery as well and buying almond butter and using this as a great portable snack. I could see after our store visit Sam was very relieved that she could now manage her nutrition when left to buy her own foods at home or at college. We all know soon after the freshmen year students typically move outside the dorm to apartments and must purchase all their food for meals. They often will come home for holidays and also need to earn how to navigate that transition which I often help them with.

I make myself very available to these students when at high school and college by texting which is how they like to communicate. Often I receive photos of their meals at restaurants or even pictures of the nutrition label of food packages and asking my opinion on whether I recommend it or not.

I see too many kids using protein shakes and bars and thinking that it is a meal after they workout. Yes, it is good to repair your muscles but I find they end up being hungry soon after and do not make good choices when they are out and not at home. Honestly, my suggestion is if they can it is better to eat a high protein and fiber meal such as an omelet with veggies and meat or a baked potato topped with chili. If they are in the midst of exams I stress to go for the balanced meal instead of these shakes and bars.

The good news is that many of my nutritional counseling sessions with students is covered by health insurance. If you would like me to help you improve your nutrition knowledge and feel the best you can feel at high school and entering college please start keeping a food diary before you make an appointment. I promise you that this will be an experience that will change your young life.

Please email me at www.LindaRD.com to learn more about my services. Email me at lfeweight1@yahoo.com or call me at

925-855-0150 to tell me about your nutritional concerns and how I can help you.