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Tips on Eating at College with Diabetes
Eating healthy can be a challenge when you are away at school, but keeping your diabetes in
control and preventing the “freshmen fifteen” is possible if you follow these nutrition tips!
Healthy Foods to Keep in your Dorm Room
Many times you can keep a mini fridge in your dorm room and/or the dorm will have a
microwave to use on the floor. Here is a list of foods you may be able to keep in your dorm
room to eat for breakfast, lunch or snacks.
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Light or low fat microwave popcorn
Whole grain pretzels
Oatmeal packets
Microwave brown rice bowls with vegetables and chicken
High fiber granola bars (Kashi, Nature Valley)
Whole grain cereal (Kix, Cheerios, Kashi, Bran flakes, Mini Wheats) with low fat milk or
soy milk
Dried fruit (raisins, dried plums, apricots)
Nuts (almonds, cashews, walnuts, pistachios)
Trail mix (with nuts and dried fruit--limit eating mixes with candy/chocolate)
Greek yogurt or light yogurt
String cheese
Apples, bananas, oranges
Hummus or light cheese with whole wheat crackers (Triscuits, Wheat Thins, Kashi crackers)
Peanut butter/jelly and whole wheat bread or whole grain crackers
Carb Counting at the Cafeteria
Carb counting can be difficult at school. Portion sizes vary and hidden ingredients may increase
the carb count. Using carb counting books, websites and apps can help you estimate the amount
of carbs you eat. Checking your blood sugar 3 hours after you start eating can also help you
figure out if you counted correctly. Contact your school’s foodservice director to find out carb
counts of foods served.
Use these Apps/Websites
Calorie King
My Fitness Pal
Daily Carb
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Use these simple tips to estimate your portion size
Golf Ball= 2
tablespoons
• Use for peanut
butter, jelly, ketchup,
barbecue sauce,
dipping sauces
Thumb Tip = 1
teaspoon
• Use for butter,
margarine, sugar,
honey, and
condiments
Palm of Hand or Deck
of Cards = 3 ounces
• Use for cooked
chicken, beef, pork,
fish, turkey and
seafood
One to Two
Handfuls = 1 ounce
• Use 1 handful for
mixed nuts, small
candies
• Use 2 handfuls for
chips and pretzels
Fist or Cupped Hand =
1 cup
Tennis Ball = a
medium piece of fruit
• Use for cereal, pasta,
rice, fruit and
vegetables
• Use for whole pieces
of fruit
Beverages Choices at College
Drinking beverages with carbs and calories can lead to weight gain and high blood sugars.
Water is always best, but diet or sugar free beverages are better choices than sugar containing
drinks. Remember, alcohol is empty calories and can affect your judgment around making good
decisions with your diabetes. Drink responsibility if you are legal to drink.
Instead
of These Little Hugs or Capri Sun
Try
These
Crystal Light
Pepsi or Coke
Diet Pepsi or Diet Coke
Sprite or 7UP
Sprite Zero or Diet 7 UP
Gatorade/Powerade
Diet Ginger Ale
Ginger Ale
Unsweetened Ice Tea
Sweet Tea/Lemonade
Vitaminwater Zero
Vitamin Water
Sugar-free flavored water
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Healthy Choices at the Cafeteria
Pasta Bar
Stir Fry
Salad Bar
Sandwiches
Soups
Pizza
• Choose whole wheat pasta
• Use tomato based sauce instead of creamy/alfredo
sauce
• 1 cup cooked pasta = 40 grams carb
• Choose brown rice with chicken or shrimp
• Limit eating fried eggrolls and dumplings; choose
steamed
• 1 cup cooked rice = 45 grams carb
• Choose colorful vegetables with light or low fat
dressing
• Limit eating potato or pasta salads
• Large salad ( 2-3 cups) = 10-15 grams carb
• Small tossed salad (1 cup) = 5 grams carb
• Choose whole grain bread with turkey, lean ham or
roast beef with light or low fat cheese
• Use mustard or light mayo and load vegetables on
top
• Try whole grain wraps with grilled chicken and
dressing on the side
• 2 slices whole grain bread = about 30-40 grams carb
• 1 - 6 inch hoagie roll = 45 grams carb
• 1 - large wrap = 30 grams carb
• Choose broth based soups instead of creamy
• Limit eating Cup of Noodles or Ramen noodles
(contain a lot of unhealthy fat and salt)
• 1 cup soup = about 15 grams carb
• Choose less meat and add more vegetables
• Try eating thin crust instead of thick; eat a salad with
pizza to fill you up
• 1 large slice regular crust pizza = about 30 grams carb
• 1 large slice of thin crust pizza = about 20 grams carb
Written 8/13
©The Children’s Hospital of Philadelphia 2013. Not to be copied or distributed without permission. All rights reserved.
Patient family education materials provide educational information to help individuals and families. You should not rely on this information as professional medical advice or to replace any
relationship with your physician or healthcare provider.
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