Transform Your Life with a Healthy Diet

Pic by Elizabeth Suh

College students notoriously have a problem with maintaining a healthy diet when first becoming independent. Students should try to eat healthy on campus to avoid the dreadful freshman 15 and to maintain a healthy well-being. This will help them keep their self-esteem up and immune system kicking!

My first few weeks of college, I realized how much my eating habits were going to change. Starting college, you feel free and independent. You get to make your own decisions, such as when you go to bed, what you want to eat, and when you want to eat it. There are many different challenges people face, but my hardest transition was learning to manage my diet.      

Pic by Miles Greene

Unfortunately, it is very easy to make bad food choices at college, because you’re constantly on the go and have no guidance on what is healthy. Processed foods are quick and easy, and in dining halls it is very easy to overindulge, with all the different foods. The stress of college also contributes to this. Late night studying or late night socializing usually leads to late night snacks or meals. These are all big factors that contribute to weight gain and unhealthy eating habits.



According to US News, a recent survey of 582 college students conducted by Oregon State University showed that, on average, students are not even eating one serving of produce per day.

When I began college, I was eating a very standard college diet, which consisted of these types of food:
• Ramen Noodles
• Popcorn
• Pizza
• Energy Drinks
• Instant Hot Chocolate
• Chips
• Cereal
• Instant Mac & Cheese
• Pop
• Candy   

I was worried I was going to gain freshman 15 and become unhealthy, so I knew I must change my diet.  

Pic by: Thomas Frank

Why Eat Healthy?

              Eating healthy can can improve many different things like:

•     control weight 
•     immune system
•     energy
•     mood
•     mental performance

Pic by Julia Watson

     Weight- This is one the most common reasons for eating healthy. I'll admit that gaining weight was one of the biggest reasons I decided to adapt to a different diet in college. It is important to fuel your body with vegetables, fruits, whole grains and other healthy foods to lose weight.

      As we may know, being overweight can lead to many different diseases and health problems. According to Web MD, someone 40% over weight is twice as likely to die prematurely than a normal weight person. Weight is linked to heart disease, high blood pressure, diabetes, cancer, gallbladder disease, osteoporosis, and breathing problems. 

Pic by American Magnet Indian School

      Maintaining a healthy weight is important to live a healthy life. Also, most of us feel better about ourselves when we're at our ideal weight. Confidence is an important component to being happy.     .

      Immune system- The body can only function properly when all the vitamins and nutrients are present within the body. It's important for college students to eat a variety of foods, so an array of nutrients can be consumed. It is also important to avoid foods with high amounts of sugar or chemical additives. These are usually found within processed foods. These types of ingredients can weaken the body's immune system. 

      When you eat a healthy, nutrient dense diet, your immune system is boosted. My first two months of college, I was sick numerous times. Since I changed my diet to more nutritious foods, I haven't been sick. Getting sick doesn't come from exposure to germs specifically.  When the immune system is down, you become more susceptible to germs and illness and you are at more of a risk.

Energy- Almost every college student I know complains about being tired, or sleeps through classes. This could be due to not receiving the right nutrients in their diet. Shereen Jegvig, certified nutrition specialist, says complex carbohydrates, healthy fats, and proteins provide stable energy throughout the day. I recommend eating small meals throughout the day, instead of eating three large meals because this will keep blood sugar levels stable and gives energy throughout the day.  

Pic by Spiritual Healers

     Mood- Usually, we relate mood to things going on in our lives, but our diet can be a big factor. According to Web MD, mood is controlled by chemicals in the brain like serotonin, which is a feel good chemical, and cortisol, which is a stress chemical. Eating a healthy diet with a variety of nutrients can keep these chemicals in balance and regulate mood swings. Depression is a common symptom of nutrient deficiency.

Mental Performance- Nutrients in food also affect your brain. Andrea Johnson, writer on live strong website, explains the correct nutrients can increase plasticity, slow brain deterioration, improve cognition, and memory. Three important vitamins for the brain are omega 3 fatty acids, vitamin C & E, and B-12.

     What types of food to look for on campus (information from Diana De Cicco)

Pic by Jamie Kaufman

•         Healthy breakfast options 

1.      Whole-wheat waffles
2.      Low-sugar cereals
3.      Whole-wheat bagels
4.      English Muffins with low fat cottage cheese
5.      Instant oatmeal with skim milk

•         Heathy snack options

1.      Low fat yogurt
2.      String cheese
3.      Fruit
4.      Vegetables
5.      Granola bars

•         Healthy Lunch options

1.      Peanut butter & Jelly 
2.      Turkey on whole wheat bread
3.      Tuna on a wheat wrap (not tuna salad)
4.      Grilled cheese and tomato



Pic by kitchens ink receipes

5.      Grilled vegetable sandwich

•      Healthy Dinner options

1.     Tacos and fajitas without sour cream & cheese 
2.      Veggie or turkey burgers on a wheat bun
3.      Cheese or vegetable pizza
4.      Omelets filled with vegetables or scrabble eggs
5.      Low fat soups (Not creamy)
6.      Grilled or boiled fish with steamed vegetables
7.      Grilled or boiled skinless chicken with steam vegetables

Pic by catalyst health

•      Healthy Desserts options

1.      Fruit
2.      Sorbet
3.      Applesauce
4.      Frozen Yogurt
5.      Popsicles

         What types of foods to avoid in college

      Processed foods- Many students in college look to processed foods because they are very convenient. However, processed foods can cause many diseases and not the proper nutrients the body needs. Processing removes a lot of the vitamins, fiber, and nutrients in the food. Processing also adds in unhealthy fats, sugar, and synthetic vitamins. The video below gives more reasons why processed foods are unhealthy.

by: CBN online

"You are what you eat."

I believe this statement is very true! The best thing you can do for your body and yourself is establish good eating habits. The next time you feel depressed or ill take a look at what your eating.