Written By: Elizabeth Pham
Eating disorders and malnutrition are some of the main health issues that the U.S. is facing today. The highest average annual prevalence of eating disorders occurs at around 21 years for both female and male individuals; this is within the age demographics of most undergraduate college students. Common causes of these problems are inconsistent eating schedules, lack of a nutrient-dense food diet, and high intake of fast foods. Having a consistent and balanced diet is recommended for college students to maintain their physical and mental wellbeing and even their academic performance.
Facing the Problem
Let’s be real, being a college student is tough. On top of keeping up with academic responsibilities, many of us have to worry about working, participating in extracurricular activities, and maintaining a social life. There couldn’t possibly be anything else that we should be worrying about… right? Well, I don’t know if you noticed, but the list is missing the most important thing of all: taking care of our health. Implementing healthy habits, such as eating properly, getting enough physical exercise, or resting, is something that most college students neglect. What many of them fail to realize is that this negatively impacts other aspects of their lives as well. Being that March was Nutritional Awareness Month, I’d like to focus on the common nutritional problems that college students face and offer some helpful solutions.
The Negative Effects of a Poor Diet
According to a study on 300 college students’ eating habits, 42.6% consumed breakfast daily, 82.2% consumed fried food at least 3-5 days per week, only 23.4% and 9.2% consumed vegetables and fruits daily, and only 24.1% would eat from a variety of food categories. Additionally, 58.7% preferred eating cheap over healthy, nutritious foods. Considering these statistics, the amount of college students who eat a balanced diet is relatively low. As a result of poor eating habits, students are more likely to develop physical complications such as obesity, type 2 diabetes, and high cholesterol. At NYU, freshmen gain an average of 1.5-6.8 lbs during the first 3-4 months of college, with the number of obese students doubling by the end of the semester. In addition, poor eating also impacts the way students perform everyday tasks. For example, it can lead to decreased energy levels, decreased ability to cope with stress, and a weaker immune system.
Healthy Eating Helps Grades
Eating healthy improves people’s physical and mental health. Furthermore, studies show that a healthy diet helps improve students’ academic performances. It was reported that those who ate breakfast before exams had a higher passing rate than those who didn’t. This finding can be attributed to the fact that breakfast increases glucose levels, which helps improve memory, immediate recall, and attention span. Also, college students who consumed a greater amount of fruits and vegetables enhanced their GPA by about 0.15 points.
Tips to Improving Your Eating Habits
Now, I’m not saying you should start becoming “that girl/guy” (you know that TikTok trend where people wake up at 5 AM and show their extensive health routine?), but I do encourage you to start implementing some healthy eating habits if you haven’t done so already! Here are some tips to help you get off on the right track:
Eat a good breakfast. Some breakfast items to easily store in your dorm include bagels or bread, peanut butter, bananas, and quick oats.
Eat a variety of food. It’s recommended that you eat at least 2 ½ servings of vegetables, 2 servings of fruits, 6 servings of grains, and 3 servings of dairy a day.
If you must eat out, opt for healthier options. Now, I’m not saying you have to order salads, but keep in mind the portions and how much fat you’re consuming. For example, choose pizza with half the cheese, get a side of salad with reduced calorie dressing, or order smaller portions of fried foods.
Keep healthy snacks on hand. It’s ok to have the urge to snack every now and then, even late at night. But make it a habit to eat healthy options that will fill you up and provide proper nutrients. Some examples include yogurt, veggies and/bor crackers with hummus, and rice cake with peanut butter. Even better, go for berries, nuts, or pumpkin seeds to boost your brain and memory.
Drink lots of water. It’s recommended that men drink around 15.5 cups (3.7 liters) of water per day and women drink around 11.5 cups (2.7 liters) of water per day. The easiest way to do this is by carrying a water bottle with you throughout the day.
Enjoy your food. Try to eat your meals without distractions such as technology or books. You want to eat intuitively so that you can gauge whether you’re too much or too little. Be in the moment and savor every bite!
References:
“10 Healthy Eating Tips for the Busy College Student.” Clarke University, 13 Jan. 2017, https://www.clarke.edu/campus-life/health-wellness/counseling/articles-advice/10-healthy-eating-tips-for-the-busy-college-student/.
Communications, NYU Web. “Nutrition.” NYU, https://www.nyu.edu/life/safety-health-wellness/live-well-nyu/priority-areas/nutrition.html#:~:text=Despite%20the%20significant%20implications%20of,behaviors%20such%20as%20meal%20skipping.
The Influence of Eating Habits on the Academic Performance ... https://www.fgcu.edu/mariebcollege/rehabilitationsciences/files/The_influence_of_eating_habits_on_the_academic_performance_of_university_students_2020.pdf.
Jennings, Kerri-Ann. “11 Best Foods to Boost Your Brain and Memory.” Healthline, Healthline Media, 18 June 2021, https://www.healthline.com/nutrition/11-brain-foods.
“Suggested Servings from Each Food Group.” Www.heart.org, 1 Nov. 2021, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/suggested-servings-from-each-food-group.
Yun, Tok Chen, et al. “Dietary Habits and Lifestyle Practices among University Students in Universiti Brunei Darussalam.” The Malaysian Journal of Medical Sciences: MJMS.
Penerbit Universiti Sains Malaysia, May 2018, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6422551/#:~:text=Out%20of%20303%20university%20students,%25)%20more%20than%20three%20meals.
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