I need help to figure out how to diet at college?

I dropped 40 my first year at college. Keep portions under control and when you log calories try and just match up the food as best you can. I had an open cafeteria too. Ate lots of salad and soup. Also, weight train to help reduce the loss of lean muscle mass.

I agree that there are no "good" or "bad" foods; there is just food. It's how much of it you eat that makes a difference in your weight loss. So track everything you eat and stay within your calorie goals. I will say that at 5'9" 120 pounds seems really, really low. My son is a little taller than that and looks good at 160. He's also more on the muscular side, though.

Which brings me to point two: lift weights. Hopefully, your school has a gym. Hit it and hit it hard. You will be much better served in the long run adding muscle than losing fat and muscle, which is what happens when you lose weight without strength training. Muscle increases your metabolism which makes it easier to keep the weight off, too. This time around I added strength training in to my routine. I'm 5'3" and about 10 pounds heavier than I was at my lowest weight a few years ago but I'm the same size I was then. In fact, I tried on some of my "skinny" jeans from the back of the closet this past weekend and they fit! Be sure to use a tape measure to track your progress, rather than just the scale. As in my case, the scale may not move much but you'll shrink.

Check with your dining services whether there is nutrition info available, or at least a registered dietician available to students. You may be surprised at what info and help is available (and at no charge--your student fees pay for these services, USE them). I'm a student myself (returning adult), but I still have to navigate the cornucopia of food choices just like you.

Hopefully, your food service has some sort of "Fit Choice" meals (that's what they're called here. For example, there is an entree plus starch every meal that is 400-500 calories with decent macros. I usually get that, and sometimes add salad or veggies and extra chicken (I get it off the salad bar, so I can "eyeball" the portion better).

Ask your dining commons for nutritional information on their foods. If they don't have the info, ask why not, and suggest they provide it. The campus where I teach has that information available. Then use it to make informed choices. I eat steak, pizza, pasta, potatoes, chili, etc. and have lost 60 pounds over the last couple years. It's just a matter of how much I eat.

Some concrete tips: fill a quarter of your plate with protein, a quarter with starches (if you want), and the rest with vegetables. Go easy on condiments and sauces. And resist the urge to go for seconds.