Sample menu

Here is a simple, sensible and nutritious daily menu for college students provided by clinical dietitian Stephanie Barta, who works at St. Luke's hospital and the University of Minnesota Duluth Health Services. 

Breakfast

1 packet of instant oatmeal

6 ounces low-fat yogurt

8 ounces 100 percent orange juice

Lunch

Peanut butter and jelly sandwich on whole wheat bread

8 ounces skim or 1 percent milk

Small bag of baked chips, pretzels or crackers

Apple

Snack

Vegetable slices

Dinner

3-4 ounces baked chicken breast (unbreaded)

Broccoli

Rice

Lettuce salad with oil & vinaigrette dressing

Small dish of frozen yogurt

Evening/late-night snack

1 cup whole-grain cereal

Skim or 1 percent milk