College is a time of independence, hard work and spending time with friends. Living in a dorm and eating in a dining hall do not always make healthy eating easy, but there are ways to maintain a healthy diet in college. Eating well does not mean depriving yourself of snacks and good food, just making healthy choices and being aware of your diet.
Healthy Snacking
Late nights and snacking during studying are part of college life, but that does not have to mean cookies and chips. The University of Oregon suggests keeping healthy snacks like pretzels, rice cakes and fruit in your dorm room so you will not be tempted by vending machines, late-night pizza runs or eating a whole bag of potato chips. Drink at least eight glasses of water throughout the day; this can help manage hunger and keep you hydrated.
Alcohol
Being away from home with access to parties and alcohol can be tempting for many college students, especially when beer flows freely and is cheap or free. According to freshman15.com, one of the major causes of the freshman weight gain is drinking alcoholic beverages, especially beer. Parties usually occur Thursday, Friday and Saturday nights, and if you drink at every party, that is a lot of empty, extra calories that contribute to weight gain. Try alternating beer with water, or limiting yourself to one or two drinks, if any.
Eating Disorders
Eating disorders are prevalent on college campuses, notes Mary Anne Knapp, a clinical social worker at Penn State University. Some individuals may turn to controlling their weight if they are emotionally overwhelmed or have perfectionist tendencies, or they may turn to food after a traumatic event. In addition, there may be a biological component to eating disorders. If you are overweight and want to lose weight, it is important to do so in a healthy way. Starving or severely restricting your food or throwing up after meals are not healthy weight management techniques and can have devastating effects on your health and body. If you think you may have an eating disorder, talk to a trusted professional who can help you, like a physician, nurse practitioner, coach or counselor.
Dining Hall Choices
With so many foods from which to choose at the dining hall, it is easy to pick less nutritious foods that taste good, like pizza, french fries and ice cream. These are fine in moderation, but the bulk of your food choices should provide you with necessary nutrients to keep you healthy. Choose whole grain breads, skim or low-fat milk instead of whole milk, and keep fried foods to a minimum.
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