Nourishing the Inner Foundation
The workshop Building the Inner Foundation for College and Beyond offers practical techniques to help you remain steady through the demands of college. The foods you choose can also support that inner foundation by nourishing your concentration, energy, nervous system, and sleep.
Most of these foods can be kept in your dorm room or carried in your bag or backpack so that something nourishing is available when you need it.
You feel your concentration waning? Reach for walnuts.
Walnuts contain alpha-linolenic acid, or ALA, a plant-based omega-3 fatty acid that supports healthy cell membranes and has important functions in your brain and nervous system. Eating walnuts has also been associated with stronger performance on cognitive tests. Keep a small container nearby to support your focus, concentration, and mental clarity while studying.
You are feeling stressed? Have a banana or avocado.
Bananas provide carbohydrates to restore your energy, along with potassium and magnesium to support your nervous system, muscles, and physical relaxation.
Avocados also contain potassium and magnesium. Potassium contributes to healthy blood-pressure regulation, while magnesium supports your nervous system and helps your muscles relax. The healthy fats and fiber in avocado provide sustained nourishment when you need to recover from stress and restore your energy after a demanding day.
You are having trouble settling down before sleep? Try kiwi or banana.
Kiwi contains antioxidants and serotonin. Some research suggests that eating one or two kiwis about an hour before bedtime may support better sleep.
Bananas provide magnesium and potassium, which support your nervous system and help your muscles relax. A banana can be a simple evening snack when you need to quiet your mind and prepare for more restful sleep.
You are feeling nervous before an important moment? Pair an orange with almonds.
Oranges offer hydration and vitamin C, an antioxidant that supports your body during times of high stress. Almonds provide protein, healthy fats, magnesium, and vitamin E.
Together, they provide nourishment that supports steadier energy when you need to stay calm before exams, presentations, interviews, and difficult conversations.
Everything around you feels unfamiliar? Have an apple with nut butter.
An apple with almond, walnut, peanut, or cashew butter provides carbohydrates, fiber, protein, and healthy fats to help maintain steadier energy.
Caring for your basic needs can be grounding when life feels uncertain. Pausing to eat something nourishing gives you a moment to notice how you feel, recognize what your body needs, and remain connected to yourself through change, uncertainty, and new experiences.
You are feeling tired, irritable, or mentally foggy? Drink a glass of water.
Water may be the most important item on this list. Dehydration can leave you feeling tired, irritable, and mentally foggy, making it more difficult to concentrate for long periods.
Keep a refillable bottle nearby and make water your primary drink instead of relying on coffee, energy drinks, or soft drinks whenever your energy begins to dip.
Building an inner foundation happens through small, consistent choices. Keeping nourishing food and water within reach is one simple way to care for yourself, remain steady through change, and feel better prepared for college and beyond.