Students often don't have mom to shop for their groceries and cook their meals. If you eat your meals at a dorm cafeteria, the operators have most likely created offerings that provide good nutrition. If you're cooking your own food, eating most of your meals out or splitting time between the cafeteria and restaurants, keep track of the nutrients you're getting to ensure that you provide your body with the food it needs to keep you healthy.
Calories
If you're a female between the ages of 18 and 22, the U.S. Department of Agriculture recommends between 1,800 and 2,400 calories, depending on how active you are. A very active person performs physical activity similar to walking 1.5 to 3 miles each day, at a pace of 3 to 4 mph. Male students should eat 2,200 to 3,200 calories, depending on their activity level. If you are a competitive athlete, check with your team's trainer to learn how many calories you should eat each day.
Spacing
College students are notorious for sleeping in and skipping breakfast, which is a big no-no, according to MayoClinic.com nutritionist Katherine Zeratsky. In her article, "Why Does Eating Breakfast Help Control Weight?" Zeratsky points out that skipping breakfast can lead to overeating and create a blood insulin response that increases fat storage and weight gain. Eat something for breakfast to raise your metabolism and give you brain the nutrition it needs to function at its peaks during your classes.
Graze throughout the day to keep your metabolism supplied with the fuel it needs and to prevent overeating. Have breakfast, a midmorning snack, lunch, an afternoon snack and dinner. Limit evening eating to a light, low-fat dessert, several hours before you go to bed. Create your nutrition plan to include pre-planned snacks -- avoid snacking on the run when you might not be able to control what's available.
Fats
Many student favorites like pizza and burgers are loaded with saturated fat and cholesterol. Eating junk food, overeating and eating late at night before going to bed all lead to the "freshman 15" -- excess weight that many college students put on their first year of being away from home. Order pizza with veggies instead of meat. If you're having a hamburger, hold the cheese, bacon and mayonnaise. Peanut butter is high in calories but the fats are healthier. Coldwater fish such as salmon and tuna are good sources of protein, with healthy omega-3 fatty acids.
Nutrient Considerations
The USDA recommends that most of your calories should come from whole grains, fruits and vegetables. Limit your protein intake to around 25 percent to 30 percent of your total calories and choose leaner cuts of meat, fish and poultry. If you're an athlete, consult with a trainer regarding how much protein you need, depending on the time of year and proximity to game time. Eat healthier fats, such as those found in nuts and fish. Plan your diet to give you the right mix of nutrients each day.
Vegetarians
If you're a vegetarian or a vegan, you need to replace the nutrients you will lose by eliminating animal products, especially iron, protein and calcium. Black beans are a good source of protein and iron. Many breakfast cereals are fortified with iron and other essential vitamins and minerals. Nuts and legumes such as lentils and soy beans are good sources of protein. Good sources of calcium include yogurt, sardines, sesame seeds, spinach, collard greens and turnip greens. Your nutrition plan should include your USDA-recommended daily allowance for essential vitamins and minerals.
References
- Health.gov: USDA Dietary Guidelines for Americans
- MayoClinic.com: Why Does Eating Breakfast Help Control Weight?
- Asian Food Information Centre: Grazing for Weight Loss
- Center for Young Women's Health: College Eating and Fitness 101: A Guide for College Students
- Food Standards Agency: Eating Tips for Students
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