Cookbooks How To Recipes

Four Steps to Prep Your Favorite Freshman for Eating Well in College

cookbooks for recent graduates

The freshman 15 have nothing on teens with these healthy life skills.

You’ve created so many memories around the dining table with your college-bound teen; now that they’re leaving the nest, let’s get them cooking and shopping healthfully for

I learned to cook, both from recipes and from my parents, who have a love of cooking and eating. I’ve had life-threatening food allergies for my entire life and I was a lacto-ovo vegetarian all through college. There was a lot to juggle diet-wise, but I prepared food and cooked for myself through college, with a spirit of creativity and play.

From my experience as an eater and a psychotherapist who specializes in food allergy management, here are four must-have life skills that your college-bound teen will need in their back pocket.

Unlike studying for the SAT, practicing these four skills before heading off on their own will reward them with a lifetime of healthy food choices. The sooner you start working on them together, the better off your loved student will be in the school of life.

meal planning little coffee fox

Photo: Shelby/Little Coffee Fox

 Skill 1: Plan a Balanced Meal

Food is how we fuel our bodies so we can work, sleep and play at peak efficiency. A balanced meal will fuel your body to work at its best.

Pick a simple recipe to start learning like a big, juicy salad. A many layered salad can be a great, healthy and filling meal and is infinitely adaptable.

  • Determine a few essential ingredient components. For a salad, you could include raw veggies (lettuces, tomatoes, carrots, onions, cabbage, other greens), grains (rice, quinoa, pasta), proteins (meats, deli meats, cheeses, legumes/beans, nuts or seeds), pickled veggies (onions, cucumbers, cabbage), canned veggies and fruits (corn, beans, pineapple, peaches) and condiments
  • Write out the staples you can keep in the fridge
  • Write out staples you can keep on a shelf
  • Write out what ingredients you need to pick up at the store and check what you already have on hand.

Need ideas? Check out our easy Salad and Dressings Recipe Collection!

grocery shopping with your recent graduate

How to pick out produce

 Skill 2: Shop a Grocery Store Like a Pro

Excellent nutrition starts with smart choices in the grocery store. Cooking up healthy meals is a challenge if you don’t have the right ingredients, so let’s get shopping.

Go to a national chain grocery, one that will be in your teen’s college town, if possible. Your goal is to show them how to shop, make smart choices in any town and any store. Just make sure you don’t shop hungry. If you are like me, you’ll end up with way more in your cart than you need.

  • Go over label reading e.g. protein, fat, sugar, sodium content; vegan options and food allergens laws, if applicable see below
  • Teach your teen about how to pick out produce: thump those melons, squeeze those lemons, look for bright greens
  • Teach your college freshman about coupons and sales
  • Explain how to shop the perimeter for fresh produce, meats and dairy and pick only a few items in the center of a store where processed sugar, fats and salts beckon
  • Avoid foods with ingredients that you cannot pronounce
  • Go over good, safe options that are frozen, canned, shelf stable by national brands that are easy to get anywhere
  • Don’t forget your spirit of adventure. Encourage your teen to aim to try a new food every week to add variety to their diet
how to meal plan planning

Photo: Sarah/Planning Inspired

Skill 3: Cook and Assemble The Goodies to Taste Great

Create a meal your teen will be excited about, one that’s colorful, flavorful and filling.

Remember to keep it simple, especially as freshman usually only have access to a mini fridge and a microwave.

  • Talk through what a balanced meal looks like – protein, carbs, fiber, fats and go over portion sizes
  • Talk through snacking options for class and on the go. Fruit, yogurt, nuts and seeds often found in the vending machine provide a quick, healthy energy boost as opposed to some easy Fritos
  • Talk through how to put together a balanced meal from shelf staples. Come up with some advance recipes, like making microwave mac and cheese and stirring in steamed greens
  • Talk about food safety, like how long can cooked food be kept out (not long), or in the fridge (not forever) and how to handle raw meats (wash your hands, a lot!)
  • If there’s a service that delivers like Amazon, Google, FreshDirect, set up an account for deliveries to the dorm, making it easy to make smart food choices


Create a cookbook for your recent graduate

A personalized cookbook for your recent graduate

Skill 4: Keep All Your Favorite Recipes in One Place

Create a personalized cookbook with easy, family favorites. Everyone loves a taste from home and with a personalized cookbook, you can send them love, every meal.

  • Create a personalized book for easy reference with simple recipe ideas
  • Write out sample meal plans to keep your teen fueled through the day
  • List favorite shelf-stable brands that are inexpensive, pack a nutritional punch and are available nationally
  • Personalize your cookbook with versions of family favorites along with stories of loved ones
  • Include encouraging, loving notes alongside a recipe. They go a long way to help your teen stay mentally focused and nutritionally fulfilled
  • Show your teen how to create write and save their own recipes so that they can easily track their own favorites and make their own creative adaptations in the future!

Support your favorite freshman with life skills and recipes that can sustain them for their first time away from home.

Ready to start a cookbook and recipe collection for your college-bound Freshman? Get started today!

Sloane Miller, MFA, MSW, LMSW, is a New York City based Psychotherapist and Specialist in Food Allergy Management. She encourages her clients to live well with food allergies, including creating delicious, safe-for-you meals. You can see what Sloane’s cooking right now on her Blog, Instagram and you can find her at Allergic

You Might Also Like

No Comments

Leave a Reply

convivenceicld stocktwitsamcc stock price123move compaintshop pro x6 system requirementsnasdaq apdncerevrumgator emr123resģooglegkos stock pricenasdaq sflynyse ztsabbvie stock pricesams mwcesu7www nubk comlrgr stockadmt stockasus chromebook flip c302 best buyaieq holdingsptoi stockserguei beloussovtril stock pricemass effect andromeda dialogue symbolsmsi gt70 2pc dominator ssdbecton dickinson stock pricee3360btbose sportsound wirelesshp pavilion 15 au063how to turn off gear iconxsamsung wb350f reviewf2pool mining softwarenyse anfimjco stockhow to change master password on dashlanenikon d3400 dual lens camera outfitblph stock pricenvda cramertsra stocksony str-dh810belkin n52temetro pcs bill floatlightworks movshapr app reviewsemlp stocknyse paycfcps1otcmkts mmexfnwbkingii wristbandsamsung un40mu6300 reviewtqqq stockbelkin powerhouse charge dock for apple watch and iphoneesnt stocklg10kipod shuffle 4rd generationvoxelusbypass firmware password macbook airawgiac1900plogitech mm50bvxvacer chromebook n15q9huawei swype keyboardendp premarkethp3830 inkamd eight core fx 8320 vishera processorekso stock price todayadrny stockrgbpgtt stock pricesteelseries siberia 840 reviewasus mb168bnvcn stock pricevxus etfgtx 1080tqqewcsse stock pricestovepipe jamfujio mitaraigsbd stockolympus e520 pricexslate r12preloaded nintendo nesmirrorlink apps for galaxy s6lg 65uh7700 reviewabcd pattern stockszogenix stock priceaprn nysesamsung hw j650hybrid fibre coaxial hfc speedsurna incpopcornflix rokuks8000 rtingssnp500acfn stockmartian notifier smartwatchescient fireballtynker reviewmaingear r1xbr 55x900azuta portable printermkq92ll aendp stock newsjp5 tablet pricedownload myzone appjublfood share priceblrx stockar 15 sportsmans warehouse8pack orionxlenovo t440p specsm277c6optoma hd28dsedxpscsj etfvol index thinkorswimdayshavoosony htct790 reviewbloodbath of b r5rbmymeticsyamaha rxa760dell e7470 specsmbvt stockprocter gamble stock quotebrtxwhdfmyzone heart rate monitornia pokkeninsidrauph stock after hoursfugoo speaker reviewfndfbd p3600lnkd stock pricedell latitude e5530 specsnvidia ntunenyse hovcrtn stockpentax ks2 reviewiconsumer stockmindhunter explainedhdil stock pricelubuntu vnc viewerftmdf stockjames howells bitcoinapd stock price todayplantronics backbeat procas latency ram meaningcoracao dolardbjppcpgastro a50 base station release datealienware m14 gaming laptopyaddle scenertix stock pricesabra health care reitnyse nweroku express 5ghzwint stock pricewickr sextingcryptogonapple chinavpnlg 55uh6090 specsbsm driving simulatorbrother mfc l2740dw setupnasdaq cvvconfigure xfinity routercmrx stock pricenasdaq amedzurvita preciosnyse qhcuspyintel nuc skull canyon reviewtbio stock newsmmrblink ultraviolet to vuduprebuilt mining rigvuzix stock priceaoc e1759fwunyse tdypanasonic dmp ub300xenta hdmicffn stockoled65c6p pricemmgf2ll a specssnipping tool hotkeymeridian f80 ipod dockvvixnasdaq mrtxxcrawww webcrimslenovo t450 specsh61mxmnov stock pricesamsung ud970hp spectre battery drainasus vp278q pnasdaq mosytqqq stockabattis bioceuticals stock pricewhat time is the lunar eclipse tonight central time zonepfestockcambridge audio cxuwtfc stock pricerilix vr scenariosmgee stock pricesell samsung galaxy s4 cexhp pavilion 15 au123cl touchscreen laptop intel core i5recro pharma stocksnh p6410bnreadynas plexttnp stockswitch2tmobile comwndw stockstop code irql_not_less_or_equal windows 10mindfxharmy's despecialized editionsennheiser ie80 reviewnyse vrtvnasdaq aptocytomic the dropwmcbhp 260 p026nikon view nx2 macmyhbbsmx stocktunnelblick vs viscosityprataap snackszenvpnrt ax88uanker soundbuds sport nb10 reviewceqp stockchoricogelyyflml stockadmp newsmsbi stock pricebitcoin price worldcoinindexbest buy x900ewyze cam amazonnh l9i tdpmightype fontwhy do runners breathe heavily after a sprint racedwt premarkettigerstream reviewparasound a23lenovo t470p reviewgnty stockepzm stock pricenasdaq cdtifvcb stockipdn stocknasdaq ophtaerie pharmaceuticals stockili wearable translator costsony 930d 65 inchwmhikodi crackdown in usaunikoingold priceclf stock pricevdrm newsmjna stock priceohrp stock priceasus transformer pro t304geely stock in us dollarstexrail share pricebld nzxtmost torrented moviesfujifilm s3500 reviewnavmii usarecover autosave excelcnet powerbeats 2crmt stockgoogle nls 1304 25nasdaq esndqlysnasdaq ntlatransgenomic stockwww cornhub comvcyt stockhsii stockwireless charging paused s8nyse tmstdbpower t20 projector manualgarmin drivesmart 61 lmt d reviewnasdaq sedgsamsung u28e590d specstxmd stock price todaybissell crosswave best buyassassin's creed freedom cry gamestopishares aoanyse srgcanon mp640 driver macbiolife referralapple iphone 5s 16gb gold price in india flipkarttriforce traderscyx stock49s405 reviewconduent stock pricethe virtual reality headset tf2what is jnugcalxedanetgear ac1200 walmartnuvision duo 10 reviewnyse hscuwt etfbelkin ac1200 setuptgtx stock price targetostk earningsuaa tickerxhdrthunderhill west track mapvívofit3 garmin vivofitessent rate findersoundalive equalizersamsung c430w reviewpotnetwork stock pricetecknitnyse sktmves stockdillards stock price historyjbl synchros s400btnasdaq ppbiemlp stockipix stockrite aid mariposawd easystore reviewkpit share priceabattis bioceuticals corpmd101ll a specslexg stocknwmhcrqeblink time watch tescoredfin stock priceamd capsaicin and creamxtlbbdp s6500 reviewwpcs stock pricebauhn speakerphased vs fazednasdaq zngaprodigy usernames and passwordslgv20 sprintvaluetronicsklse market watchoperfishares hdvlan9514 raspberry pistop code irql_not_less_or_equal windows 10sb3851 c0avgo price target