As college students, let’s be honest, we don’t always have the best eating habits. Coming home from a late night out, sometimes you get a bad case of the midnight munchies, and all you want is that delicious bag of chips in your cabinet or pint of Ben & Jerry’s that’s waiting in the freezer. Or maybe one morning you miss your alarm and barely have enough time to get dressed for class. Skipping breakfast is okay, right?
Well, not really.
Her Campus spoke to expert nutritionists Shelly Marie Redmond, author of Eat Well and Be Fabulous: A Guide for the Modern Day Woman, and Rebecca Mohning of the George Washington University’s Weight Management Center, about how to steer clear of bad eating habits. If any of these eating habits sound familiar, we’ll show you how to get back on track.
Eating While Standing
Bad Habit: You are on your way to your third class of the day and are starving. You buy a sandwich and a bag of chips from a campus deli and eat it on the way to the lecture.
Why it’s unhealthy: You’re not paying attention to what or how much you’re eating.
“If there is standing involved, we are distracted which leads to eating too quickly and overeating,” says Mohning.
According to she-fit.com, our mind does not recognize when we eat on the go or while standing, leading us to snack afterwards.
Since you don’t have any place to set a plate, or fork and knife, food that is eaten standing up also tends to be more “grab-n-go,” says Redmond.
“Often, ‘grab-n-go’ foods tend to be higher in calories, like candy bars, or sugar rich drinks,” she says.
Sometimes, in instances such as grabbing food between classes, there seems to be no option other than grab-n-go. In that case, Redmond recommends opting for a grab-n-go meal, such as yogurt and a banana, or peanut butter and a banana, that is still nutritious.
“Also, as a student, look for omega-3 rich foods for brain health,” Redmond says.
Her favorite choices: tuna or salmon packets (look for vacuumed sealed packs) and walnuts (look for individual packets), which are perfect for keeping in your bag.
Skipping Meals
Bad Habit: You wake up in the morning and don’t feel hungry. Instead of your usual bowl of cereal, you pour a cup of coffee and head out the door.
Why it’s unhealthy: You’ll be starving by the time lunch rolls around and will want to eat just about anything in sight.
Former Her Campus writer Carlene Helble can relate: “You really don’t care what you eat as long as you eat NOW! Unfortunately, what you end up eating could be Taquitos plus a Pop-Tart.”
Redmond says that by skipping breakfast, or any other meal, “we can tend to binge at our next meal due to hunger.”
Not only will you be more likely to binge, but you’ll also be more likely to eat the fried chicken finger basket instead of the pasta and salad.
“Skipping meals and snacks leads to becoming too hungry which can result in the wrong food choice or eating too much at once,” says Mohning. “Missing meals also results in missing the opportunity to get in the necessary foods that we need in one day.”
Remember when Mom (and just about every other adult in your life) used to tell you that breakfast is the most important meal of the day? They weren’t lying.
“Eating breakfast can result in eating fewer calories throughout the day than if you did not eat breakfast,” says Mohning. “Breakfast also helps people to have more energy throughout the day and to think more clearly.”
That means you’ll pay better attention in class, and feel more awake around that 3 p.m. lecture.
If the issue in the morning is time, some options for a good grab-and-go breakfast are yogurt and granola, a handful of whole grain low-sugar cereal mix with nuts and chopped dried fruit (in a zip-lock bag), or a granola bar and a banana.
Eat these when you get to class, or have a few minutes to sit before it starts, that way you’re not falling into the other habit of eating while standing or walking!
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Binging
Bad Habit: You’re stressed out about a test that’s coming up and aren’t sure how to begin studying for it. You decide you’ll need some food before you can get started looking over notes. You open up the bag of chips and start munching. Before you know it, when you reach in for more, your hand hits the bottom of the bag.
Why it’s unhealthy: Binging is usually eating for emotional reasons, rather than hunger. It includes skipping meals, or eating very little, and then binging, which is eating more than is necessary.
What makes it dangerous to your health is that it can lead to a feeling of loss of control, says Mohning.
“When the person feels guilty after the binge, it leads to restricting [eating],” she says. “Then, eventually they give in and another binge takes place.”
Binging usually happens when a person feels they are under pressure, stressed out, or worried about something. Overeating causes feelings of bloating and discomfort, says Redmond, which only stimulates the binging cycle.
To prevent binging, Redmond recommends eating every three to four hours. “If your dining plan at school only offers two meals, be sure to have your dorm or apartment stocked with the basics: grain cereal (Raisin Bran), milk (or soy milk), yogurt, peanut butter, [an] apple and [a] banana for quick simple meals,” Redmond says.
Next time you’re feeling stressed about a test or project, Redmond recommends taking a timed five minute break when studying. To help ease your mind, breathe, eat a yogurt, banana, or drink hot cocoa, says Redmond.
“By staying full, you will be less likely to binge,” she added.
Eating Late
Bad Habit: After a night out with the girls, you come home around 2 a.m. You had dinner, but that was hours ago. You open the fridge and see the slice of pizza you didn’t eat earlier. It’s calling your name.
Why it’s unhealthy: When you’re eating late, you’re probably tired, and not up for making the best choices.
“[Food] choices are usually not great in the evening when the person is tired,” says Mohning.
Most likely, after you eat the slice of cold pizza, you’ll hop into bed and go to sleep, which is not good for your digestive system or your body.
“Late day snacking of extra calories can lead to weight gain over time,” says Mohning.
Since you’ll be sleeping, your body won’t be burning up as many of those calories (only about 42 per hour*). Instead, like Mom says, it will go straight to your hips.
If you don’t think you can fall asleep with a growling stomach, Redmond recommends opting for something small (and healthy!) like a portion size yogurt, which won’t do as much damage.
Or try Syracuse grad Kathleen Corlett’s tip! Instead of serving herself another PB&J sandwich late at night, Kathleen reminds herself that “the kitchen is closed” and opts for a cup of tea instead.
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Eating in Front of the TV:
Bad Habit: You come home from class, fix yourself some quick dinner, and plop down on the couch in front of the TV.
Why It’s Unhealthy: It’s not necessarily eating in front of the TV that is ‘unhealthy’ or bad, but it’s what happens when we eat in front of the TV, says Redmond.
“Typically, our mind is focused on the TV show, and we tend to eat too much,” says Redmond. “Our hand may go into the pretzel, popcorn, or chip bag one too many times.”
But we’re in college. There are no parents or siblings to eat with. Your roommate is at class. You’d rather eat in front of the TV than alone in silence!
If you can’t stay away from the TV, says Redmond, portion out the snacks or meals before you sit down. That way another Pretty Little Liars marathon won’t turn into a Ben & Jerry’s marathon as well.
Sugary Alcoholic Drinks
Bad Habit: You head out to a bar with your (21-year-old) friends. You don’t even look at a menu, and order your favorite: a strawberry daiquiri.
Why It’s Unhealthy: Well, for starters; calories.
According to CalorieCount.com, a 20-ounce daiquiri, or other similar sugary drink, can carry over 1,000 calories. That’s about half as many calories as your body needs in one day (depending on your size and weight of course). Not to mention you’ll be slurping up about 20 grams of sugar.
Put simply, “this can be a disaster for healthy eating,” says Redmond.
Other than the obvious of steering clear from sugary mixed drinks, how can you go about drinking alcohol in a more ‘healthy’ way? Portions matter, says Redmond.
“For example, one 4-ounce glass of wine for women, or two 4-ounce glasses of wine for men, is one serving size,” says Redmond.
For beer, a regular 12-ounce can of light beer contains about 100 calories, and counts as one serving*.
Take note of how much you’re taking in, not only to keep tabs on the amount of alcohol you’re consuming, but also the calories!
If any of these habits remind you of your daily routine, here are some tips from Redmond and Mohning to get back on track eating healthy:
- Plan! Taking time to make meals and shop for groceries is key.
- Have set foods available at all times. Bringing or packing the necessary foods will lead to less temptation and less hunger or impulse eating.
- Keep your dorm stocked with simple staples that are easy to take to and from class, library, or an organization meeting.
- Get adequate rest and start your day off right with breakfast.
- Some staple food items to have in your dorm: nuts, peanut butter, whole grain wraps, apple/banana, cereal and milk (soy milk).
Sources
Rebecca Mohning, Nutrition Expert, George Washington University’s Weight Management Center
Shelly Marie Redmond, Registered Dietitian, and author of Eat Well and Be Fabulous: A Guide for the Modern Day Woman
http://she-fit.com/standing_while_eating_weightloss/
*Calories from www.caloriecount.com