College Eating

By: Eric Viskovicz

It seems the last thing college students think about is eating healthy, yet fitting into the “skinny jeans”, having less fatigue and looking good are often at the forefront. Once we realize that all these concerns have to do with diet, we begin to pay more attention to the foods we are eating. The average college student is often very busy, stressed out, and pressed for time. Meals often are skipped, and when it comes time to eat, the calorie consumption is much more than anticipated. By taking charge of eating habits in college, you can learn to cope with stress more efficiently, perform better in the classroom, and keep off the forbidden weight.

The first step is eating a good breakfast. The idea that we must consume a huge meal of bacon, eggs, sausage, and pancakes every morning is a fallacy. Your body is not ready for piles and piles of food first thing in the morning. In order to turn the metabolism on though, we must consume a small breakfast. If the dining hall offers an early meal, make it a point to go. Many studies have shown that breakfast skippers often have difficulties with scholastic achievement, partly because blood sugar levels have dropped so low that the body begins to store fat and burn through muscle, making that trip to the scale all the more troublesome. If there is not enough time in the morning to eat a balanced breakfast, grab a protein bar or shake. Meal replacements are easy to keep in your dorm room or backpack, but be sure to eat real food the rest of the day.

If fast food is inevitable, choose wisely. Order pizza with light cheese, get dressings on the side, and limit high fat offerings like French fries and pastries. Be on the lookout for junk foods posing as health foods. The salad bar can certainly be a part of a healthy lunch, though not when it’s loaded with piles of croutons, cheese, and rich dressing. Liquid calories, like flavored coffees, juices and sodas should also be monitored. They are often filled with nothing but sugar, which contributes to mood swings, weight gain, and tooth decay. Sugar is also an immune system depressant so when combined with inadequate sleep, we risk being more susceptible to germs and viruses.

Alcohol is unfortunately another big part of college life. If you drink alcohol, keep in mind that it supplies plenty of calories, but no nutritional value. A glass of wine, a light beer, or a shot of liquor each contain about 100 calories. The problem is, almost no one stops at just one drink. Binge drinking among college students is on the rise, according to a recent report by the U.S. National Institute on alcohol abuse and alcoholism. Therefore, it is important to know when to say when. Not to mention, when alcohol is involved, inhibitions are lost and pizza and French fries usually follow.

I always suggest that my clients save one or two treats per week for what I like to call “extras”, or food eaten primarily for entertainment and not for hunger or nourishment. Depriving yourself 100% of the time only makes bad eating habits come back worse than before. It is always helpful to focus on foods that may be missing from your diet. For example, adding fiber-rich vegetables will help you feel full while they also contain nutrients that provide energy and help with sugar cravings.

A whole-food based multi vitamin/mineral supplement can also help in this regard. It’s important for people in their 20s to get plenty of calcium to help prevent osteoporosis down the road. B vitamins are also great for stressful days because they help to balance the nervous system. Staying hydrated should be a priority. Your body needs at least 8-10 glasses of pure water every day. If you exercise frequently, you need even more. Dehydration can cause concentration problems, headaches, irritability, and exercise related injuries.

Healthy eating habits are a very important part of college life. It should not mean drastically cutting calories or avoiding junk foods all together, but simply being more aware of what is going into your body. It may make the difference between a higher test score, better night sleep, consistent moods throughout the day, and most importantly, fitting into those skinny jeans.

For more information please visit http://www.liveinfitness.com

For more information about the author Eric Viskovicz please visit http://www.ericviskovicz.com

In the field of weight loss, few take the approach that Eric Viskovicz does. A lifetime in competitive sports, including at the college, coupled with a history of an eating disorder, and a 50 pound weight struggle has given Eric Viskovicz a unique insight into the mind of the person who struggles with weight, as well as the mind of the professional athlete.