Between early classes, late-night study sessions, campus activities and time with friends, college students have plenty to keep them busy. With so much happening, nutrition can sometimes become an afterthought.
However, eating well does not have to mean following a complicated diet or giving up the foods students enjoy. According to Dr. Mary Andreae, assistant professor in East Tennessee State University’s Department of Nutrition and Integrated Health Sciences, developing healthy eating habits is about finding realistic choices that fit into everyday college life.
“College students often have to make their own food choices for the first time while also managing busy schedules, limited budgets and social activities,” Andreae said.
For many students, that transition can mean skipping meals between classes, relying on fast food or takeout, eating late at night, or reaching for convenient packaged foods. Students may also find it challenging to regularly include fruits, vegetables, whole grains and protein-rich foods in their meals.
One of the biggest misconceptions about healthy eating is that it has to be expensive, restrictive or complicated.
Nutritious foods can be accessible and convenient. Oats, beans, eggs, frozen vegetables, canned tuna, whole-grain foods, yogurt and fruit can all be affordable options for students looking to add variety and important nutrients to their meals.
Healthy eating also does not require labeling individual foods as “good” or “bad.”
“Overall eating patterns matter more than whether someone occasionally eats pizza, dessert or fast food,” Andreae said. “Students don’t need to completely eliminate foods they enjoy to eat well.”
Nutrition needs vary from person to person, Andreae said, meaning there is not one perfect diet that works for every student.
Instead, students can focus on creating an overall eating pattern that provides adequate nutrition while fitting their individual needs, schedules, preferences and budgets.
Fueling the college experience
Food provides the energy and nutrients the body and brain need to function. Going long periods without eating may leave some students feeling tired, distracted or irritable. Meals that include a combination of carbohydrates, protein, healthy fats and fiber can help provide more sustained energy throughout the day.
Hydration matters, too. Students can carry a reusable water bottle and use the filtered water fountains available across campus.
While nutrition can support the physical and cognitive demands of college, Andreae emphasizes that there is no “magic” food that guarantees academic success.
“Academic performance is influenced by many factors – including sleep, stress, study habits, mental health and overall health – but consistent, adequate nutrition can support the physical and cognitive demands of college, Andreae said.
Start small and keep it realistic
For students who feel overwhelmed by the idea of changing their eating habits, Andreae recommends starting small.
“Start small rather than trying to completely change your diet overnight,” she said. “Pick one or two realistic habits to work on first.:
That could mean establishing a simple breakfast routine, adding a fruit or vegetable to a meal, or carrying an easy protein-packed snack on busy days.
Students can keep convenient foods such as fruit, yogurt, nuts, whole-grain crackers, oatmeal and peanut butter on hand. Having nutritious options readily available can make it easier to choose a satisfying option when classes, work, or campus activities fill the day.
Planning ahead can help, too. Even deciding what to eat the next day can reduce last-minute decisions when schedules get hectic.
For students who are trying to improve their nutrition habits, Andreae encourages flexibility.
“You don’t need to eat perfectly,” she said. “Consistency over time matters much more than a single meal.”
For Andreae, the most important takeaway for students is simple: building healthy habits takes time.
“The biggest thing I’d emphasize is progress over perfection,” Andreae said. “College is a major transition, and developing sustainable eating habits takes time for everyone.”
For Buccaneers balancing academics, friendships, work and everything in between, healthy eating does not have to be another care of themselves while making the most of their academic experience
