Page 93 - Keys to College Success

Pay Attention to What You Eat

Eating well can lead to more energy, better general health, and an improved quality
of life. However, this is easier said than done. One reason is that the food environ-
ment in which most Americans live is characterized by an overabundance of
unhealthy food choices, and the cheapest choices are usually not the best. College
students often live on limited budgets, so such an environment does not support
their efforts to choose well. 4
Day-to-day college life is also an issue. Students spend hours sitting and tend to eat
on the run, build social events around food, and eat as a reaction to stress. Even though
recent research has shown that students average less weight gain than the “freshman
15,” they still tend to put on weight, and may experience low energy and health issues
related to food choices. 5
Healthy eating requires balance (varying your diet) and moderation (eating reason-
able amounts). Key 3.1 presents some ways to incorporate both into your life. Follow-
ing are some additional details.

Evaluate your eating habits. Before you can make a change, you need to know
what and how you eat. Keep a food log for a week, writing down what you eat and
when you eat it each day. Look over the log. What kinds of food are you eating? What
time of day are you eating the most? Do you eat when you are hungry? Worried?
Nervous? Are you eating more than you need? If you consistently have reactions to a

3.1 Create positive food habits.
KEY

• Vary what you eat, focusing on
local, organic fruits and vegetables,
when possible.
• Choose foods with limited fat, cholesterol, and
trans fats.
• Replace sugary snacks with fresh or dried fruit.
• Keep healthy snacks within reach to avoid temptation.
• Limit calorie-heavy alcoholic drinks and sugar-heavy sodas.
• Notice and reduce portion sizes.
• Plan meals and minimize late-night eating sprees.
• Substitute other activities for stress-related eating.
• Get help from weight-loss organizations
and on-campus support.

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CHAPTER 56