So here you are. Away from home, ready to take on college life on your own, to enjoy freedom, make your own choices, and lead your own life. Somewhere in the back of your mind, the words “freshman 15” may linger. The Freshman 15 phrase can stir up worry among first-year college students. While the actual average weight gain is less, it’s not unusual for students to see some changes, even weight loss.
Weight may be what you think of when considering what you eat, but food affects far more than that. Food choices have been linked to mood and depression, cognition and brain health, gut health, nutrient inadequacies and deficiencies, and risk of illness. A poor diet can lead to fatigue, foggy thinking, increased anxiety, and mood changes. This leaves a person feeling tired, worn out, and unable to focus. But remember, you have the power to make beneficial choices and maintain a balanced lifestyle, and you are not alone in facing these challenges.
Moving away from home and entering college changes everything in your day-to-day life. Old habits may not work anymore, and new experiences are everywhere. Sometimes things get out of hand. A once active high school athlete finds they cannot eat like they used to without gaining unwanted weight. A well-intentioned person eats salad daily but doesn’t add protein and healthy fat. They then miss out on essential nutrients and may experience unhealthy weight loss. Meals are skipped, leading to urgent hunger and rushed food choices. But remember, you’re adaptable and can learn to navigate these new experiences.
Eating well can give you the energy and support crucial to success. Good nutrition may improve overall cognitive function, which is vital during college. It enhances your thinking, learning, and problem-solving ability and improves mood and stress management. It helps you reach your full potential and stay motivated.
The following are ways to stay on track and stay ahead. No one is perfect, and these suggestions will not be accomplished every day. Try out what is easy for you first. Consider what works for you now and what may be shelved for later. Small habits can have big influences.
- ways to start a healthy adulthood
- Know the landscape– Be aware that the college environment provides easy access to an abundance of food – some very healthy and some not. It may be tempting to go for the pizza and burgers daily. I encourage you to explore a bit, check out all that is offered in Commons Dining, look at the menu, and include color and fiber on your plate.
- Be ready with an eating plan. Know when and where your next meal will be, and avoid skipping meals. Consider eating time in your schedule, and stock your dorm room with balanced snacks.
- Start your day off strong—That first meal of the day influences more than you’d think. Skipping can lead to overeating and making less beneficial food choices when you do eat. If you don’t have the time or inclination for a Commons Dining omelet with fruit and avocado toast, try to eat something simple and easy—Greek yogurt and fruit, peanut butter toast, hard-boiled egg and piece of fruit, or avocado toast.
- Watch those drink calories. That iced coffee can have as much sugar as a soda. Sugar is well known for its detrimental effect on our health and is inflammatory to the body. Alcohol can also pack on the calories and sugar and also is disruptive to your gut microbiome.
- Get enough water. Carry a water bottle and use the filtered water stations around campus. Water is essential for our body’s functions, including digestion and metabolism. Don’t wait for thirst; drink throughout the day, starting with a glass when you wake.
- Empower yourself by making balanced food choices. Limit fried and high-fat foods like fries, appetizers, burgers, and an abundance of cream sauces. These pack on the saturated and oxidized fats that may contribute to illness. Instead, opt for grilled or baked options, lean proteins like chicken or fish, and healthy fats such as the omega-3 found in salmon and the essential fats in nuts, seeds, avocados, and olives. Enjoy that burger and fries occasionally, but aim to balance your plate well most days, always including colorful vegetables and fruits, even with that pizza or burger.
- Eat plants—Aim for at least five servings of fruits and vegetables daily. Fill half your plate with colorful fruits and veggies. These provide vitamins, minerals, phytonutrients, microbiome-supporting fibers, and bioactives. To incorporate more fruits and vegetables into your diet, try adding berries to your breakfast cereal, having a side salad with your lunch, carrying an apple in your backpack, and including a variety of vegetables in your dinner. Aim for 2 to 3 colors of plant foods on your plate.
- Balance your plate: ¼ protein, ¼ complex carbs, and ½ colorful vegetables and fruit. This combo gives us the energy and nutrients to focus and successfully tackle college life.
- Recharge your battery: Seven to nine hours of sleep nightly are recommended for young adults. Lack of sleep leads to increased hunger, food cravings, and lack of focus. Remember, taking care of yourself is a priority.
- Keep moving—Incorporate movement into your routine to manage stress and balance your mood. Set a step goal on your phone or watch, or visit Maggs gym or the University Fitness Center for classes and equipment. Join a club sport or meet up for a basketball or soccer game. Do an activity you enjoy.
- Stay in tune with your body’s signals. Please don’t ignore it when you’re thirsty or hungry. Listen to when your body says it’s empty or full.
- Avoid skipping meals. Like skipping breakfast, skipping other meals can cause mood swings, headaches, and irritation—hangry feelings we’d all like to avoid.
The bottom line is that your weight and your health are determined by micro actions—the little things you do day to day that add up to an equation that either works for you or against you. Choosing to eat or skip a meal, drinking water in the morning or not, packing a snack, eating fruits and vegetables and healthy fats, or getting enough protein are small moves that create habits that influence our health over time.
Salisbury University is unique because a dietitian/nutritionist is available to consult with all students, staff, and faculty. Schedule your free visit for a personalized eating and lifestyle wellness plan.
Check out our Ultimate Guide to College Student Nutrition for more information about eating well on campus.
https://pubmed.ncbi.nlm.nih.gov/33354347/
https://news.uga.edu/weight-gain-isnt-inevitable-when-you-start-college/