A time of life when most women fear the freshman fifteen, attending college is often a first blush at making your own food choices but with some unique limitations. Food often takes a back seat to studying, social life and other new and exciting freedoms now available to you. Eating “the food that fits” can help with academic performance, mood, energy level and athletic potential. The following suggestions may help prevent the freshman fifteen from turning into the sophomore thirty. 

Research your new environment...

• Will you be living on or off campus?
• What campus dining options are available?
• What off-campus dining options are available?
• Are you required to be on a meal plan?
• What are your meal plan options?
• Does the college website have a sample menu? Many colleges now disclose detailed menu information to help students who have food allergies or special food needs.
• Will you have access to a microwave? Stove? Toaster? Hot plate? Hot pot? Steamer? Rice cooker? Refrigerator? Freezer?
• Do you live near a grocery store?
• Is grocery delivery an option?
• If at all possible, try to schedule classes to minimize the impact on meals or the need to skip meals.
• Create a pantry list of dry goods that you can keep on hand. Refer to Collegiate Wardrobe for ideas.  Look at Name Dropping – The Brands for additional brand information.
• Create a list of practical and compact refrigerator items. Refer to Collegiate Wardrobe for ideas.         
• Frozen, canned or dehydrated prepared foods are nice microwave friendly back-ups when campus eateries and restaurants are closed. See the Prepared Foods section in Name Dropping-The Brands.
• Carry eco-friendly aluminum or stainless steel water bottle with you. These bottles are free of bisphenol A (BPA) decreasing your potential exposure to toxins. Two brands to consider include Klean Kanteen or Sigg.
• Pack portable and non-perishable snacks in your backpack.
• Sleep hygiene is integral to weight control, energy level, mood and concentration. It is a challenge to do anything well, including eating, when you are sleep deprived.
• Rely upon adequate sleep and healthy eating for maintaining daily energy. Avoid the pitfall of using caffeine from coffee, soda or energy drinks to give you a boost.
• Minimize consumption of caffeine and alcohol and acknowledge any impact they may be having on your performance or choices.
• Resist the urge to partner every page read while studying with a handful of snack food. You can consume an excessive amount of calories unknowingly and you will be well on your way to achieving the freshman fifteen.
• Late night eating is a common strategy that is used to stay awake, relieve boredom, invite distraction from studying or simply to enjoy socially. Recognize your reasons for late night eating and explore non-food solutions to being tired, bored or distracted. Strategize late night eating by setting up some boundaries such as allowing yourself one slice of pizza instead of four.
• Enjoy food socially, but acknowledge the calorie impact those late night pizzas may have and how they fit into your entire day.
• Get in the habit of building daily exercise into your schedule as though it is a “for credit” class.
• College can feel very competitive academically, but also physically. Resist the urge to play the comparison game….am I thinner than her? You are a unique person. Using other people as a yardstick to measure yourself against often erodes self-esteem and you will find yourself getting a C- in Body Image 101.
• Look for vegetables wherever you can find them (except in a cream sauce!) 

• For additional information:

  • The College Student’s Guide to Eating Well on Campus by Ann Selkowitz Litt, MS, RD
  • Eat Right: Healthy Eating in College and Beyond by Janet B. Anderson
  • Mindful Eating 101: A Guide to Healthy Eating in College and Beyond by Susan Albers