Living the College Life: Tips for Maintaining Healthy Eating Habits

Whether you have struggled with an eating disorder or not, going away to school can present challenges in maintaining a healthy, balanced eating pattern. Below are some tips to consider as you settle into the collegiate lifestyle.

Maintain a consistent eating pattern

We know from both research and clinical experience that maintaining a consistent 3-meals-plus-snacks pattern decreases eating disorder tendencies (1). It also ensures that your body is receiving the energy and nutrition needed to support the life of a busy college student. Remember, you are feeding both your brain and your body.

Mind your macros

College cafeterias can open up almost endless food choices. Remember what your meal plan emphasized, balance your meal with foods that provide protein, fats, and carbohydrates. Avoid falling into diet fads that restrict one food group or another. A balanced meal provides balanced energy and satisfaction, which prevents feeling overly full or being hungry again quickly.

Beware the 24-hour open sign

College meal plans, student centers, and dorm fridges can present almost continuous access to food. This can lead to mindless eating, bingeing, or discomfort from the constant presence of food. Check-in with yourself, mind, and body, when considering whether getting food at off-hours presents potential problems. If so, plan your trips to the café in advance and carefully consider whether or not to store food and beverages in your living space.   

Eat, drink and be mindful

Practicing intuitive eating can help you stay in touch with what your body needs and what you are hungry for. Dr. Susan Albers’ self-help workbook Eat, Drink and Be Mindful, is a great resource for staying on the path of mindful eating.

Don’t get into food fights

A meal or certain food can sometimes take on too much importance. Try to not be overly rigid, controlling, or worked up about any particular eating occasion. Practicing flexibility and openness to letting a meal just be a meal can help negate catastrophizing.  

Don’t struggle in silence

If you find that you are having disordered thoughts, slips, urges, or behaviors, remember, help is available. Friends, family, treatment team members, school counselors, resident advisors, and peer-support staff can all be valuable resources to address challenges that might arise when settling into this new phase of life.

References:

Overcoming Binge Eating, Dr. Christopher Fairburn, 2013, Guilford Press