The fact that students' diets often suffer when they go off to college is a widely-accepted fact; you may have even joked about gaining "the freshman 15" during your first year of college life. While not every college student ends up gaining weight, a number of factors can negatively influence a college students' diet in one way or another. If your diet suffers too much, you can develop malnutrition.
About Malnutrition
Malnutrition is a medical term that refers to the condition that develops when your body does not receive enough nutrients. According to the National Institutes of Health, malnutrition can be caused by an unbalanced diet, digestive or nutrient absorption problems or some medical conditions. For college students, the issue is typically a unbalanced diet that may be heavy on convenience or "junk" foods and light on fruits, vegetables and other nutrient-rich foods.
College and Nutrition
College is a particularly challenging setting in which to maintain good nutrition. Bucknell University's Health Service notes that balanced diets typically go out the window in college, due to certain unique circumstances of college life. Some impactful circumstances include unlimited food access; access to plenty of unhealthy choices in the dining halls; excessive alcohol intake; unpredictable meal schedules and patterns; and a stressful lifestyle that may lead to emotional eating. These obstacles can contribute to inadequate nutrient intake.
Effects of Malnutrition
While an occasional day of skipped meals or junk food snacks won't cause malnutrition, if insufficient nutrient intake occurs consistently over time, it can be problematic. Skidmore College reminds students that nutrition is key for current and future good health, noting that even if you're not over- or underweight, poor nutrition puts you at risk for various medical problems including diabetes, heart disease, hypertension, osteoporosis and iron-deficiency-related anemia. In addition, when you're undernourished, you may feel unwell on a daily basis, potentially experiencing lethargy, depression and low immunity.
Tips for Better Nutrition
It's not impossible to eat a balanced, nutritious diet in college -- it just take some determination and effort. The University of Wisconsin Cooperative Extension recommends focusing on the main food groups, incorporating whole grains, brightly colored vegetables and fruits, low-fat or non-fat dairy products, lean meats and beans and healthy fats into your diet. At the same time, minimize foods high in saturated and trans fats as well as sugary, high-calorie beverages. Finally, avoid skipping meals, and keep healthy, high-nutrient snacks on hand -- such as nuts, fruit, low-fat cheese sticks, yogurt, popcorn and pretzels -- so you aren't tempted to nosh on candy, chips and other unhealthy foods.
References
- National Institutes of Health MedlinePlus; Malnutrition; June 2011
- Bucknell University Student Health Service; Nutrition Tips for College Students; 2008
- Skidmore College Dining Services; Why is Good Nutrition Especially Important for College Students?
- University of Wisconsin Cooperative Extension; Nutrition for College Students
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