Introduction to Nutrition
Nutrition and Health
Vanderbilt School of Nursing
Jamie Pope, MS, RD
Tips for the college student on eating more fruits, vegetables, and whole grains to boost nutrient quality, fiber
content, and disease-fighting potential of your daily diet
(at least 2 servings per day)
Keep fruit accessible as a snack in locations where you have few other choices available, i.e. in your dorm
room, your car or in your back pack.
Opt for fruit as a snack, to eat as you walk to and from class or the library, as a late night treat, or as part of
your breakfast each day.
Go for variety and color.
Don’t just eat bananas or apples, include citrus fruits like oranges or tangerines plus
pears, kiwi fruit, grapes, melon, berries, and more!
Snack on bite size fruit like grapes or dried fruit (raisins, apricots, apples and the like).
Keep fruit in your room in easy view like in a bowl or basket in your dorm room or on the shelf in the
refrigerator rather than out of sight in the fruit bin.
Don’t buy too much fruit at one time so that it stays fresh and appealing.
Keep less perishable fruit on hand—canned fruit in juice or light syrup, frozen fruit, and dried fruit.
Freeze fruit for a cool, refreshing, sweet treat (bananas wrapped tightly in foil, grapes, berries).
Choose juice as a beverage at meals when you’re short on fruits and vegetables.