College students faced with newfound independence, academic demands and busy social lives can easily slip into unhealthy eating habits. According to the University of Oregon website, the only way to lose weight and keep it off is to eat a balanced diet. By including plenty of fruits, vegetables, whole grains, dairy and protein in their diets, college students can stay focused and balanced while eating right.
Food Sources
College campuses have come a long way since the days of assembly line food service. Many schools offer custom omelets, salad bars, fiber-rich sandwiches and vegetarian fare, with a variety of options for nutrition-minded students. Choose balanced meals that include items from the core food groups, recommends MyPyramid.gov. In the dorm room, keep snacks such as hummus and dip, low-fat popcorn, protein bars and apples in a small refrigerator. If chocolate cravings hit, indulge them in moderation or distract yourself with a quick jog around campus.
Time Frame
Almost as important as what college students eat is when they eat. Students should try to maintain a normal eating routine that includes a nutritious breakfast, the University of Oregon website recommends. Skipping breakfast can hinder learning. Eating small meals throughout the day will keep a student energized and avoid slumps in blood sugar. If planning a late-night study session, students should opt for popcorn and a diet soda rather than dormitory pizzas and other high-fat food.
Social Eating
College often revolves around a student's active social life, which frequently involves food. Ice cream socials, football tailgaters and pizza parties can wreak havoc for a student trying to make healthy choices. Try eating a light meal before attending a social event, focusing on the new friends you're making rather than what's on the buffet table. Make sure to drink plenty of water or non-alcoholic beverages to stay hydrated. Remember that alcohol has calories but very little nutritional value, the University of Oregon website notes. Even too many coffee shop lattes can pack on unwanted calories.
Fast Food
The University of Oregon website recommends that if students eat at fast food restaurants, they should try to pick the healthiest available options. Eat a smaller sandwich instead of a super-sized portion. Choose a green salad or baked potato, but watch out for salad dressing, butter or sour cream loaded with fat. Avoid greasy, fried foods such as french fries, fried chicken and onion rings. Drink water instead of calorie-filled soft drinks. Read nutrition charts and be mindful of portion sizes when ordering fast food.
Eating Cues
Emotional eating and mindless snacking can sabotage the best-laid college eating plans. The University of Colorado recommends that college students pay attention to why they are eating. If eating is tied to studying, mood swings or cravings, try to find alternatives, the website recommends. Eating only when hungry but putting down the fork when full can help prevent stress-related binge eating.
Considerations
Make sure to get enough nutrition to support an active lifestyle. Eating too little will leave you feeling light-headed, sluggish and unable to focus in class. USDA's MyPyramid.gov website also recommends getting regular exercise such as walking, jogging or swimming as part of a balanced lifestyle. Try to get a minimum of seven to eight hours of sleep so your body will have time to recuperate from a busy day. Getting enough sleep will help your overall health and academics, the University of Colorado website notes.
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