Healthy Eating in College
College is an exciting time filled with new opportunities, including the independence to make your own food choices. With an abundance of options available- whether it’s campus dining halls, grab-and-go snacks, or late-night delivery- it can sometimes feel overwhelming to maintain balanced eating habits. Navigating all-you-can-eat dining halls and diverse meal options doesn't have to be complicated. To help you make choices that nourish your body and support your energy and focus, the Peer Health Ambassadors have put together practical tips for healthy eating in college. Whether you're looking for simple meal ideas, advice for eating on a budget, or strategies for finding balance, we've got you covered!
Simple Nutrition Tips
- Prioritize balanced meals by following the plate method. Aim to fill about half your plate with fruits and vegetables, one-quarter with lean protein (e.g., chicken, tofu, beans), and one-quarter with whole grains (e.g., quinoa, whole-wheat pasta).
Include healthy fats on your plate. Add avocado, nuts, or seeds to meals for sustained energy. - Stay hydrated. Drink plenty of water throughout the day and keep a reusable water bottle handy.
- Practice portion awareness. Listen and honor your hunger and fullness cues. Avoid multi-tasking during meals to help you stay mindful of what and how much you’re eating.
- Pack snacks. Take extra food to-go in your green reusable box and snack on it throughout the day to stay fueled.
Make Dining Hall Choices Work for You
- Explore all options. Not only do you have the freedom to eat in any of the 5C dining halls, but you can also review their daily menus in advance. Check out all the available stations to find the healthiest choices before filling your plate.
- Start with a salad or soup. These options can help you feel full and provide essential nutrients.
- Practice moderation. Enjoy your favorite comfort foods and balance them with nutrient-dense foods like vegetables and lean proteins
College life is unpredictable, so don’t stress about eating “perfectly”. Focus on balance over time and allow room for occasional indulgences.
Quick and Affordable Dorm-Friendly Meals
Sometimes you just can’t make it to the dining hall or just need an extra snack during late-night studying. Check out some of our favorite dorm-friendly recipes that will keep you feeling satisfied:
- Overnight oats: Combine oats, milk or a plant-based alternative, and your favorite toppings (e.g., fruits, nuts) in a jar. Refrigerate overnight. Optional: top with your favorite nut butter for added sweetness.
- Greek yogurt parfait: Layer Greek yogurt with granola and berries.
- Nut butter banana toast: Top whole grain toast with a nut butter of your choosing (e.g., peanut, almond, cashew) and sliced banana (can also be replaced with apple). Sprinkle cinnamon or drizzle honey for some extra sweetness.
- Bagel sandwich: Make a whole wheat bagel with cream cheese, turkey, spinach, and tomato.
- Turkey or hummus roll up: Roll deli turkey or hummus with spinach and cheese inside a tortilla.
- Caprese sandwich: Sliced bread with fresh mozzarella, tomato slices, and a balsamic glaze. Optional: Make this a wrap using a tortilla.
Body Image
Body image refers to how you perceive, think, and feel about your own body. It can be influenced by personal experiences, societal expectations, media portrayals, and cultural norms. Body image can be positive (accepting and appreciating your body for what it does for you) or negative (feeling dissatisfied or critical of your appearance).
Having a positive body image allows you to feel confident in your own skin and focus on overall well-being rather than appearance. A negative body image can contribute to low self-esteem which can affect many areas of your life. But you can take steps to develop a healthier body image.
What is Diet Culture?
Diet culture is a system of beliefs that equates thinness, weight loss, and specific body types with health, moral virtue, and social acceptance. It often promotes unrealistic beauty standards, unhealthy eating behaviors, and the idea that certain foods are inherently “good” or “bad”. Diet culture can negatively impact self-esteem, body image, and mental health, while perpetuating weight stigma and disordered eating patterns.
Myth: You can’t be healthy if you’re in a larger body.
Fact: Health is determined by a combination of factors like physical activity, balanced nutrition, mental health, and genetics- not weight alone. People of all shapes and sizes can maintain a healthy lifestyle.
Myth: Skipping meals and exercising more is the best way to lose weight.
Fact: Skipping meals can slow your metabolism and lead to overeating. Balanced, consistent eating supports energy levels and long-term health.
Myth: Intuitive eating means you can eat whatever you want, whenever you want.
Fact: Intuitive eating is about listening to your body’s hunger and fullness cues, understanding cravings, and nourishing yourself without guilt or restriction.
Myth: Intuitive eating leads to overeating or weight gain.
Fact: When you allow all foods without judgement, your body learns to regulate itself naturally, leading to a more balanced relationship with food.
Myth: People with positive body image never feel insecure.
Fact: Positive body image doesn’t mean you never have doubts; it means you accept and respect your body despite societal pressures.
Myth: Cutting out entire food groups (e.g., carbs or fats) will help you lose weight.
Fact: Eliminating food groups from your diet can lead to nutrient deficiencies and disordered eating. Carbohydrates and fats, for example, are essential for your body’s energy and function.
Disordered eating refers to a range of irregular eating behaviors that may not qualify as a diagnosable eating disorder, but can still negatively impact physical and mental health. These behaviors may include:
- Skipping meals frequently or restricting food intake
- Avoiding social situations involving food
- Obsessively counting calories or fixating on “good” vs. “bad” foods
- Using food as a way to cope with stress, loneliness, or other emotions
- Experiencing guilt, shame, or anxiety around eating
While not a clinical eating disorder, disordered eating behaviors can be harmful, and if left unaddressed, may develop into a more serious problem. College students in particular may be more vulnerable to developing eating disorders and disordered eating behaviors. The stress of a college student’s schedule, navigating a new social context, managing independent living, and irregular meal schedules can trigger disordered eating behaviors. Exposure to diet culture and social media as well as social comparisons on campus may also play a role.
It’s important to address body image and eating disorder concerns when they arise. If you are seeking support, consider scheduling an appointment with Student Health Services as they can provide a referral to our on-campus nutritionist and eating disorder specialist. Our mental health services can be viewed here.
Remember, seeking help is a sign of strength. The earlier you reach out, the sooner you can begin your journey toward a healthier relationship with food and yourself.
Concerned About Someone?
Recognizing that a friend may be struggling with an eating disorder can be challenging, but your support can make a meaningful difference. Getting professional help from a doctor, nurse practitioner, or registered nutritionist will give your friend the best chance of getting better. However, this can be one of the most difficult steps for someone living with an eating disorder, so try to encourage them to get help or offer to go with them for support.
Eating disorders often thrive in secrecy, so approaching the situation with compassion and care is essential. You can support your friend in others ways such as:
- Keep trying to include them. Your friend may not want to go out or join in with activities, but keep trying to talk to them and extend invitations to spend time together. Even if they do not join in, asking them will help them feel valued. Listen and validate their feelings.
- Let your friend know how much you appreciate them in your life and that you’re happy to support them. Avoid commenting on their weight, appearance, or eating behaviors directly as this can feel confrontational.
- Take care of yourself. Supporting a friend can be emotionally taxing. Be sure to prioritize your well-being and seek support for yourself, if needed.