Eating Right on Campus
By Claire Cody, Junior, Kansas State University
“I always want to try everything, but if I only have as much as the plate will hold, then I can’t overeat.” —Calian O’Grady, junior, Creighton University
How to make nutrition part of your busy college life
We all hear stories about the “freshman 15,” and every one of us thinks, “Oh that’s not really true,” or, “That can’t happen to me.” Then we have our first meal in the dining hall and realize that some of the food actually tastes all right, maybe even good. We know this food is “free,” and we feel we should take advantage of it. We go back for seconds, and always make sure to sample all the yummy desserts. Around campus, they give out coupon books for pizza and sandwiches, and naturally we have to use those amazing offers while we’re studying or after a night out. Food is everywhere, in restaurants, vending machines, and cafes. A good pizza is just a phone call away. It’s no wonder that a month or so down the road our pants start to feel a little tight.
So how do you stop the cycle? It’s not as easy as you might think. In a survey of 1,000 students conducted by Student Health 101, half the respondents said they eat more than they should at college. So how can you balance your intake to give your body the nutrients it needs? And how can you monitor your eating habits to maintain a healthy weight? Sharon Marcos, a nutrition professor at Kansas State in Manhattan, Kansas, tells her students “We used to have to chase our food, and now our food chases us.” So how can we make sure that we only catch what we need?
Think Before You Eat
Between classes, during study sessions, at clubs, and hanging out with friends, we usually end up eating whatever is most convenient. Eating tends to be an afterthought for college students, which is why it’s so hard to maintain a healthy diet. Erin Katzfey, a senior majoring in biochemistry at Kansas State University, says she sets aside time every week for planning meals, which helps her maintain her diet and her budget.
Erin says, “I always cook a few larger portions of things on Sundays and freeze them so I don’t have to cook as much during the week. It saves so much time.” Erin also makes a deal each semester with one of her friends: “We plan to each cook twice a week and share. That way we can have healthy homemade meals without the burden of cooking every day.” It can be harder to plan while living in the dorms, but it’s still possible. Get hold of the dining hall menu at the beginning of the week and decide what you want ahead of time. Calian O’Grady, a junior studying journalism and public relations at Creighton University in Omaha, Nebraska, says she only gets one plate instead of a tray when going through the line. “It really helps me monitor my portions,” she explains. “I always want to try everything, but if I only have as much as the plate will hold, then I can’t overeat.”
How To Handle Snack Attacks
Spontaneous snacking is a huge contributor to overeating on campus, and 68% of students polled said they snack a lot. Students have class a few hours every day, and when we study and do other things through the day, we snack on whatever happens to be around. Mindless eating gets a lot of people into calorie trouble.
One way to combat this issue is to buy individually packaged snacks. O’Grady loves snacking on 100-Calorie Packs and Special K Bars, “It’s really nice to have that little pick-me-up in the middle of the day, and the packaging [of limited portions] keeps me from overeating.”
Students also need to think about those late-night “snacks.” Margie Kitten, RD, LD, and media representative for the Texas Dietetic Association advises, “When you eat late at night it greatly increases your calorie intake, and sometimes the portions can be similar to a whole meal. Also, many times the food choices are much less nutritious late at night.” To help stave off those late night cravings, try having a glass of water or a piece of fruit instead of a whole pizza.
Dietitians agree that smart snacking can even be beneficial. Sally Berry Brown, MA, RD, CSSD, of Body Fuel, Inc. says, “Going too long without food can lead to binging, which is a strong contributor to weight gain in college.” Try these simple, healthy snacks: string cheese, fresh fruit, unsalted nuts, yogurt, and vegetable and fruit juices.
Often smoothies have more calories than the small fries at McDonald’s. Have a salad instead.
But watch for hidden calories. Watch For Hidden Calories
When you go out to eat or get a drink, you may try to get a salad instead of a soup, or a smoothie instead of a milkshake. That’s healthy, right? Well, it can be, but you still have to be on the lookout for hidden calories. Salads can be great because they contain tons of vegetables, but most restaurant salads also come doused in dressings that can contain up to 1,000 calories! And, often smoothies have more calories and sugars than you would think. For example, one 12-ounce fruit smoothie can contain 300 calories. That’s more than the small fries (250 calories) at McDonald’s!
One way to get around these calories is to look online. Most chain restaurants have nutrition information for their products on their Web site; looking before you go can help you save tons of calories. You can find the calorie content of many products at http://www.calorie-count.com.
Eat What Your Body Needs, Not Just What You Want
Sometimes among the piles of homework and the new responsibility that comes with moving away from parents, we can turn to food for comfort instead of people or activities. (Maybe your mom makes really great peanut butter cookies, and when you get homesick you crave peanut butter.) A great way to start breaking the habit of eating to feel better is to always get a glass of water whenever you feel hungry outside of your normal eating times. Sometimes what feels like hunger can really be thirst. If that doesn’t work, try an activity, like taking a walk or talking to a friend. Also, staying physically fit will help keep you occupied, and exercise is a great way to lift your spirits and maintain your body.
Even though eating right can be difficult and requires more thought than you may like, putting nutrition on your mind will help you maintain a rocking body and can even give you the energy to improve your academic performance. And those are two goals well worth pursuing.
Find Out More
Your university’s health services can refer you to a registered dietitian or other nutrition professional, and most fitness centers have nutritional counseling available to members. Also, go to www.mypyramid.gov for a very helpful meal-planning function and other info.
CLAIRE CODY IS A DIETETICS AND SPANISH MAJOR AT KANSAS STATE UNIVERSITY IN MANHATTAN, KANSAS.
How to Read Nutrition Labels
If you don’t know what you’re looking for, it can be hard to decipher all the percentages on a nutrition label. Basically, there are six main things to look at: fat, carbohydrates, sodium, potassium, fiber, and protein.
As a general rule, check for low saturated and very low trans fat. Trans fat is the stuff you really want to watch out for, while the monounsaturated and polyunsaturated fats are the best fats. Trans fats contain bad cholesterol, that leads to heart problems. (One industry trick is to hide small amounts of trans fats behind the label “no trans fats per serving,” according to Toben Nelson, assistant professor of epidemiology and community health at the University of Minnesota. This means there could actually be up to .5 grams of trans fat per serving. Check the ingredient list for hydrogenated or partially hydrogenated vegetable oils or lard, and avoid any products with those on the list.)
Americans commonly don’t consume enough fiber, so when looking at a grain product, such as cereal, make sure it has at least some fiber. A grain with 5 g is best but any is better than none. Also, Americans usually overconsume sodium because there is so much in processed foods. Always check for the lowest sodium count available.
Potassium is a counterpart of sodium, and if there is more potassium than sodium, jackpot.
Carbohydrates have a bad reputation because of high protein diets, but they are not bad unless they are all sugars.
Sugars are a common way that we take in more calories. When you go to the grocery store make sure to read the nutrition labels carefully. Sneaky manufacturers have found many different words to use for sugar (such as corn syrup), and it’s important to watch out for all of them. Sugars in general are not bad, but it is important to limit your intake because they are high in calories, do not provide much nutritional value, and can lead to to peaks and valleys in your energy level.
The Veggie Way to Go
Many college students today are becoming vegetarians as a way of staying healthy and/or because of their personal beliefs. Many are even turning to a more extreme vegan lifestyle. Vegans not only do not eat meat, fish, and poultry, they also do not eat products from animals, such as dairy, eggs, and sometimes honey.
A vegetarian diet has built-in health benefits. Saturated and trans-fat intakes are either low or non existent, and increasing fruit and vegetable consumption makes a huge difference in your overall health. Vegetarians, however, need to be extra careful to get a good variety of foods and enough protein and other nutrients.
The American Dietetic Association (www.eatright.org) has great information about vegetarian meal planning that includes a whole new food pyramid guide. Also, if you are interested in starting a vegetarian diet, contact your university’s health center and set up an appointment to talk to a nutrition professional.
A vegetarian or a vegan diet can be very beneficial to your health, but you have to be sure you’re ready to put in the effort to closely monitor your diet. For more information, visit the Vegetarian Society at www.vegsoc.org and the American Vegetarian Association at www.amerveg.com.
Tips to Control Food Intake
Take time each week to plan what meals you want to eat. Late-night cramming should only be for exams, not food. Make nighttime snacks more nutritious. Choose one day to do cooking in bulk, then have homemade meals all week. Get only one plate at dining halls instead of a tray.
Tips on How to Avoid Using Food as an Emotional Crutch
Try drinking water when you get hungry instead of having a snack. Talk to friends or start a project if you are stressed or homesick. Stay active to stay happy and healthy.
Calorie Advice
Look online at the Web sites of your favorite restaurants for the nutritional information of their menu items. Remember to ask for sauces and dressings on the side to cut calories. Use moderation with sauces and condiments.
Tips on Snacking
Have healthy snacks available such as string cheese, fresh fruit, unsalted nuts, yogurt, and 100-calorie snack packs. Bring your own nutritious snacks on campus to avoid vending-machine temptations. Make sure you portion your snacks so you don’t end up overeating.
AUTHOR VIDEO: Claire Cody, Kansas State University
"Hi guys, my name is Claire Cody and I’m a junior at dietetics and Spanish at Kansas State University. I want to talk to you a little bit about the article that you just read, it can be kind of confusing all the advice, but basically the main line is if you think about what you’re going to eat and plan you meals ahead, and take time to decipher what your body needs what nutrients your body needs rather than just what you want to eat, it can make a huge difference in your energy levels and your academic performance and really on your life. And I promise it’s not that hard and it will definitely pay off."
STUDENT VIDEO: Emily Birchwell, University of Missouri-Columbia
"Have healthy snacks available such as string cheese, fresh fruit, unsalted nuts, yogurt, and 100-calorie snack packs. Bring your own nutritious snacks on campus to avoid vending-machine temptations. Make sure you portion your snacks so you don’t end up overeating.
Hi, I’m Emily Birchwell from The University of Missouri Columbia and I’m here to talk to you about eating right on campus. First, avoid overeating in the dining halls. Listen to yourself to determine if you’re really hungry for that extra cookie or not. Try to eat well-balanced meals as often as you can, those featured fatty foods will likely be there next week and the week after, so avoid them for now. And stay away from the late-night binge eating, just put it off until the morning, you’ll feel so much better. Thanks for tuning in. Bye!"
STUDENT VIDEO: Haley Bakker, Indiana University
"My name is Haley Bakker and I’m a senior at Indiana University and I want to talk about unhealthy eating habits in college. I think that especially in your freshman year it’s really easy to pick up on unhealthy eating habits--either eating way too much or way too little. A lot of times in their freshman year people will eat way too much because it’s the first time they’ve been away from home and they don’t have their parents there telling them what to eat all the time. A lot of times I would see people in my freshman year that would come back from a late night at the bars and eat all this junk food and end up gaining the freshman 15 really easily. Also people drink way too much alcohol their freshman year and do a lot of binge drinking and that contributes to it because of all the empty calories in alcohol. On the other end of the spectrum, I would see a lot of people that would eat way too little. They were scared of gaining all of that weight and so they would try to overcompensate and go on extreme diets that would eventually turn into an eating disorder. So it’s kind of important that you know the signs of an eating disorder so that if you see them in your friends or even in yourself, you can help to avoid it before it gets too late. I try to eat right and maintain a healthy lifestyle and eating pattern by exercising regularly and thinking about the things I’m consuming. I try to only eat when I’m really hungry and I try to really think about the alcohol that I’m consuming. With that being said, it isn’t healthy to obsess about food and I allow myself to indulge in sweets and big meals every once in awhile. I cook with roommates, we have fun sit-down dinners, we eat out less, we try to workout regularly, and we don’t obsess about the food we’re eating. I think that’s the perfect way to maintain a healthy lifestyle and eat right in college."
STUDENT VIDEO: Samantha Levine, University of Delaware
"Hi, my name is Samantha Levine and I go to the University of Delaware. Eating right on campus is definitely possible to do. Although it may be hard to choose healthy options at the dining hall and even food courts, healthy options are available. I do truly believe that breakfast is the most important meal of the day. Eating cereal, oatmeal or fruit in the morning can help you start the day right and avoid eating binge eating throughout the day. Furthermore, for lunch and dinner, most dining halls have a salad bar, a deli section and sometimes even a healthy section. When I used to rely on the dining hall for most of my meals, I oftentimes made myself a salad with a lot of ingredients and some slices of turkey on the side. It may sound a little boring, but it was definitely satisfying. Although there are usually temptations at food courts, especially ones that have fast food options such as Taco Bell and McDonald’s, there are ways to get around it. Even getting grilled chicken instead of fried chicken is a healthy alternative. It may sometimes be difficult to get through the day making healthy choices while you’re running to and from classes, but snacking on granola bars and fruit is a great way to keep up your energy levels. Eating right on campus is important in maintaining a healthy lifestyle while at school."
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