Navigating the University Eating Scene: Nutrition Tips for College Students

Often the first real taste of independence for many students, college life can prove to challenge adherence to healthy lifestyle habits. Heavy course loads, long study sessions, and early morning and late night classes can make it difficult for college students to eat regularly and to follow a nutritious diet. Further adding to the challenge are the numerous venues readily accessible to college students for “round the clock” eating – of which often serve foods high in fat, sugar, sodium, and calories. Maintaining a balanced diet will help college students to maximize cognitive performance, control body weight, and improve overall wellbeing.

Poor eating habits need not take root in the college years. Here are some practical tips that college students can use to promote healthy eating:

Meals in the Dining Hall:

Plan ahead. Many dining services provide weekly menus for viewing in advance. Deciding prior to entering the dining hall will decrease the chances of being persuaded by the sight or smell of less healthy options.
Include fruits and vegetables at every meal. Dining halls usually have a salad and/or fruit bar from which students can choose a variety of fresh and canned (when not in season or locally grown) produce. Cooked vegetables are often offered as sides to the main entrees as well. Choose steamed vegetables over those served in sauces – which can be high in fat and sodium and add unnecessary calories.
Ask for gravies, sauces, and dressings to be served on the side. Or, request the reduced-fat versions if available.
Choose grilled/baked options of poultry and meat over breaded and fried varities.
Opt for water, reduced fat milk or milk alternatives over sugary drinks such as soda and energy drinks.
Limit intake of desserts. Opt for fruit and/or yogurt to satisfy sweet cravings.

Dorm Room Staples:

Stock up on nonperishable, nutrient-dense foods for quick snacks or meals on-the-go. Whole-grain cereals, meal replacement bars, and crackers; seeds and seed butters; nuts and nut butters; dried fruit; small bags of plain microwave popcorn; canned tuna; and low-sodium soups are great products to keep on hand.
If mini refrigerators are allowed, stock with reduced-fat yogurts and cheeses and easy-to-eat fruit and veggies (e.g., apples and precut veggies).
Keeping healthy items, such as those listed above, readily available in your dorm room will reduce the likelihood of visits to vending machines down the hall or calls to pizza parlors when hunger strikes.
Many dormitories have a community gathering room that have cooking appliances (e.g., microwave). Make use of these facilities if your class schedule interferes with dining hall hours rather than opting to get your meal from a fast food restaurant.

Parties, the Bar Scene, and Eating Out:

Alcohol equals calories. Alcoholic beverages can contain high amounts of calories and they can trigger hunger. Under age students should avoid alcohol and of age individuals should limit intake.
Look for healthy options at parties or bring your own healthy dish to share. Eating a small nutritious snack prior to the event can help stave of hunger and impulsive eating at the party.
When dining out, visit venues that offer healthy options. And, follow the guidelines outlined above under “Meals in the Dining Hall” when placing your order (e.g., ask for dressings on the side).

How do you or your college student follow a nutritious diet while away at school? Share with us, we want know!

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