Healthy tips for college students

College students are well known for their unhealthy eating habits.

Research has shown that on starting college, fruit and vegetable consumption and physical activity levels decrease and there is an increase in the amount of fast food consumed.

The Nutrition and Health Foundation (NHF) is advising new college students on easy ways to maintain a healthy lifestyle on a budget when starting college.

“Firstly, always eat breakfast,” NHF manager Dr Muireann Cullen said.

“Breakfast 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.”

Secondly, Dr Cullen said it was essential to try and eat three varied meals a day.

“Fuelling your body with a variety of nutrients will give you plenty of energy to stay awake in class, study for exams and spend time with friends. Use the food pyramid for guidance and ideas,” Dr Cullen said.

“And plan for days when you are too tired to cook – when cooking simply prepare more than you need and you can freeze the extra into individual portions for other days. That way you can have something tasty and pre-cooked to hand, defrost thoroughly before reheating.”

Dr Cullen added that it was important to keep exercising.

“Exercise relieves stress and contributes to good mental health. 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. Even walking to and from college helps!” Dr Cullen concluded.

The NHF 10 easy top tips on healthy lifestyle advice for students:
• Always have breakfast
• Eat three varied meals a day – use the food pyramid for guidance
• Bring a packed lunch with you to college as this saves you money
• Keep treats as treats
• Size matters – bigger portions contain more calories
• Cook extra and freeze into individual portions for other days when you are too tired to cook
• Bulk buying is cheaper in the end, so when shopping buy the larger packs and freeze into individual portions
• Cook with/eat foods that are in season as they are cheaper
• Limit your alcohol consumption – drink in moderation, preferably with meals and have some alcohol free days
• Get active – aim for at least 30 minutes of moderate exercise a day.

[Posted: Fri 28/08/2009]