College: the first taste of freedom away from Mom and Dad’s constant hovering. It’s that transition time before fully entering adulthood and everything the real world has to offer. New people, new classes, new responsibilities, new food. We’ve all heard about the dreaded “freshman fifteen” and horror stories of campus cafeterias. But how bad can it really be? Fear not Deacs, campus nutritionist Kate Ruley has some words of wisdom just for you.
HC (Her Campus): Where are the best places to eat for students who have gluten allergies? Do you know of any future plans to extend gluten free dining on campus?
KR (Kate Ruley): The best place would be the Pit, as we have a designated station there with menus featuring items made without gluten. In addition to this, our salad bar is set up to avoid cross-contamination of any gluten-containing items. There are many other options around campus, such as gluten-free products in the Sundry, pizza made without gluten at Zick’s, sandwiches at Take Two in Benson, and others. We are always looking for ways to improve our service to those with food allergies and intolerances. This year we’ve added breads, English muffins and pasta – all made without gluten – to the True Balance area, along with a designated gluten-free toaster.
HC: What options are there on campus for vegans to get all their necessary nutrition? What are the top foods you think vegans should add into their diet?
KR: The best options for vegans on campus include fruits, vegetables, whole grains, and plant protein sources such as tofu, beans, hummus, peanut butter, nuts, seeds, soy milk, and lentils. Including plenty of fats (20-30% of daily intake) is also very important. Plant oils, such as olive oil at the salad bar, nuts, nut butters, hummus, guacamole, and avocado are just a few of the omega-3 rich plant fat sources on campus. The Pit also offers a vegetarian/vegan station now for lunch and dinner. Some items featured there are vegan. Vegans should be very cognizant of their risk of developing deficiencies, particularly for nutrients such as protein, iron, B-vitamins, and zinc. Vegans need to eat an abundance of the foods mentioned above to optimize their nutrient intake.
HC: What’s the healthiest way to navigate the Benson food court? How can you eat healthily without being confined to the salad bar?
KR: Some of my favorites in Benson (other than Forest Greens) include a whole grain sandwich at Take Two, a burrito bowl with lots of veggies, beans, guacamole, salsa, and corn at Moe’s, salads, turkey burgers and grilled chicken at Shorty’s, and the grilled chicken, salads, and chicken nuggets at Chick-fil-A.
HC: If you could describe campus food in one word, what would it be?
KR: This is hard – I would say: Ever-evolving.
HC: If you could describe the Pit in one word, what would it be?
KR: Fantastic!
HC: What’s your favorite food?
KR: Right now, I’m really into grapefruit, olives, dark chocolate, beans, and eggs. I love food, so I am constantly scouring grocery stores and foodie publications for new ideas.
HC: What’s your favorite food available on campus?
KR: Netta’s omelets!
HC: Are there really laxatives in campus food?
KR: Absolutely not! I eat here every day, and I spend time in the kitchen, so I know what goes into our food. This is such a funny question, and one that I get from students (and parents, from time to time). I think this really stems from the fact that students’ diets change (often dramatically) when they go to college. Combine this with the fact that their stress level increases and quality of sleep decreases, and you have a recipe for gastrointestinal distress.
HC: In your opinion, why do so many college students gain weight – also known as the “Freshman Fifteen” – when they come to college?
KR: The Freshmen Fifteen is actually a bit of a misnomer. Students gain an average of about seven pounds their freshmen year. I think most medical professionals would list alcohol and changes in activity/exercise schedules as the primary causes.
HC: What is the number one piece of advice you can offer college students to maintain a healthy diet and lifestyle?
KR: Be good to yourself! Avoid setting “food rules” or “exercise rules” and learn what works best for your body (and try not to compare yourself to others along the way):
- listen to your body’s hunger and satiety cues
- pay attention to other signs of overall well-being, such as your energy level, sleep quality, mood, ability to focus, etc.
Nutrition plays a big part in overall well-being, so when I work with students, we always discuss these areas of health to be certain their eating habits are working well for them. Use exercise for enjoyment and stress-relief.
* Article by Kelly Andrew
*Cover image of Wake Forest’s North Dining Hall courtesy of Frank L. Blum Construction Company