Being a Food Science and Nutrition major I got a great opportunity last year to learn how to be a Peer Nutrition Educator for Central Washington University. This meant I was learning how to counsel clients with nutritional knowledge I had already gained from classes I had taken regarding different parts of nutrition. A common theme I have learned with most college students, they have a deficit in what it means to have healthy habits of balancing a diet filled with all varieties of food groups as well as physical activity. When you’re a freshman moving out of your parent’s home and living on your own for the first time. Daily tasks like laundry and cooking for yourself are things you learn to appreciate your parents doing for you much of your life. Now that you’re having to fend for yourself it can be a lot more difficult it seems.
Living on campus means you typically eat at the dining hall. The dining hall can have a variety of options but typically they are quick, easy, to-go type meals that can sometimes be larger portions than you are used to at home. Sometimes it can lack variety and you find yourself eating the same quesadilla with chips and salsa every night for dinner. It also means your not having access to your kitchen, but you get only a microwave and a mini fridge to help prepare meals the best that you can. When working with clients that are brand new to living on campus and want to know how to eat healthy when having limited access to resources, I always recommend taking them on a dining tour. It’s all about exploring your options and finding out what they have to offer. I like to focus on fresh produce options like fruit or veggie cups as well as access to produce that is available in some of the student convenience stores. If you take the time to get to know your dining hall and food shopping options on campus you will realize that you can have convenience and variety is available.
Snacking can be hard even when you are stressed about classes and feel like chips, candy and soda are the only ways to go to get that fix. I always have snacks available in my bag and I make a point to put something in my bag that will benefit me throughout the day and not cause me to slow down through all the chaos of a full day of classes. Protein bars are great for a snack but most importantly when you’re on the go in the morning and don’t want to wake up super early to grab a hot breakfast. Another snack to try is some of the snack packs offered at the student stores. Sometimes you can grab ones with veggies, cheese, crackers and even tortilla chips with guacamole. It is important to know that healthy snacks do not have to be bland, but if you include varieties of dairy, protein and carbohydrates it gives you the pick-me-up fuel needed throughout the day.
If you’re looking to find out how to evaluate your eating habits. Creating a food journal is such a beneficial tool to see what you eat from day to day. I use this tool to help clients keep themselves accountable for their goals. Maybe they want to increase how much fruit or vegetables they have every day for three days out of the week or they might want to track their water intake to make sure they are staying hydrated properly. It’s important to make your goals obtainable and few to start then gradually build yourself up the more you progress.
Having a balanced healthy lifestyle doesn’t have to be a struggle, especially while being at college. It is about taking time for yourself and understanding that you have to provide fuel to your body to do your best. By building up healthy habits and holding yourself accountable, you can help your body to feel its best. Take the time early on to learn about your nutritional needs and adopt healthy habits that continue to help you later on in life.