Diet, lifestyle advice for college students

[Posted: Tue 30/09/2008 by Deborah Condon - www.irishhealth.com]

The Nutrition and Health Foundation (NHF) is offering diet and lifestyle advice to the thousands of students who are due to start college in the coming weeks.

According to the foundation, college students are well known for their unhealthy habits. In fact, research has shown that after starting college, fruit and vegetable consumption and physical activity levels decrease, while fast food consumption increases.

“Entering college can be an exciting, yet stressful event for many adolescents and young adults as they face trying to adapt to changes in academic workloads, support networks, and their new environment.

“Coupled with these changes and newfound responsibilities, they have greater freedom and control over their diet and lifestyles than ever before. Often it can be the case that they are not eating or exercising as well as they were at home,” explained NHF manager, Dr Muireann Cullen.

She pointed out that among college students, breakfast is the most commonly missed meal. However if you miss breakfast, you are more likely to crave high fat, high sugar foods later on as you become so hungry. This quick sugar rush dies down quickly resulting in you feeling even hungrier and likely to over-eat at lunchtime.

“Studies show that people who eat breakfast are less likely to be overweight and have higher intakes of nutrients. Skipping meals can also result in tiredness and poor concentration, which can impact on your classes and on your social life,” Dr Cullen said.

The NHF gives the following 10 tips for students:

-Don’t skip breakfast. It is a valuable source of nutrients and people who eat breakfast are less likely to be overweight. Having a breakfast will also give you the energy needed for your morning lectures. Examples include wholegrain/wholemeal varieties of cereals and breads and a glass of fruit juice. Try to include some fruit with your bread/cereal and use low fat milk for your cereal or cup of tea/coffee.

-Try to eat three varied meals a day. This will fuel your body with a variety of nutrients, which will give you plenty of energy to stay awake in class, study for exams and spend time with friends.

-Bring a packed lunch with you to college as this will save you money.

-Keep treats as treats.

-Size matters – bigger portions contain more calories. By reducing portion sizes, you can lose or maintain body weight.

-Plan for days when you know you will be too tired to cook. For example, when cooking, make extra portions and freeze them.

-Remember bulk buying is cheaper in the end, so when shopping, try to buy larger packs which you can break into individual portions and freeze where feasible.

-Cook with and eat foods that are in season, as they are cheaper.

-Limit your alcohol consumption. If you choose to drink alcohol, do so in moderation and preferably with meals. Heavy or binge drinking (five or more standards drinks on one occasion), especially on a regular basis, can lead to serious health problems.

-Get active. Choose an exercise you enjoy and start by taking as little as 30 minutes of moderate exercise a day. You can build it up from there.