How to Eat Healthy in College

In the United States, approximately 40% of emerging adults (ages 18-24 years) attend college. College life presents an opportunity to establish healthy behaviors, including what, when, and how much to eat, without parental involvement.

However, many college students have never planned meals, paid attention to food labels, or learned about dietary recommendations before leaving for school. Additionally, students’ food choices are continually influenced by factors such as personal preferences, peer pressure, social media trends, and local university policies, which often convey conflicting messages.

Navigating college dining options can be overwhelming and sometimes overstimulating amid the other priorities students need to balance. We created a blueprint to help students successfully navigate their food environment with health in mind. This guide may be helpful to students, parents, or caregivers as emerging adults settle into their dining options away from home.

How to Eat Healthy as a College Student

Get to Know your Meal Plan

Most universities require that first-year students living on campus purchase a meal plan.  Meal plans are often available to older students and those who commute, as well.

Meal plans are typically divided into two categories: dining hall ‘swipes’ and ‘declining balance dollars.’ The ‘swipe’ component of the meal plan is the number of times you can access an “all-you-can-eat” dining hall each semester. ‘Swipes’ are for student use only (i.e., not your friends!) and often expire at the end of the semester. ‘Declining balance dollars’ are funds available for use at retail locations on campus with fewer restrictions and are usually re-loadable through the semester.

In addition to understanding the amount of food you have access to with your meal plan, it’s essential to be aware of the start and end dates for your meal plan, as well as the operating hours during school breaks. The details of your plan may change your approach to meal planning and healthy eating.

Find Nutrition Resources on and Around Campus

Some universities offer nutrition services on campus, often in conjunction with their dining services. As a part of nutrition services, registered dietitians or nutritionists are available to assist students in navigating food allergies or following specific dietary patterns on campus. This may include 1:1 nutrition counseling, campus tours, and wellness events.

University dining websites or mobile apps often display icons to help students identify allergens or foods that align with specific dietary preferences (e.g., vegetarian or vegan). Other campus resources to explore include teaching kitchens, community gardens, and food pantries.

If you consistently struggle to access food during your college experience, consider exploring whether your campus offers the national Swipe Out Hunger program, or check your eligibility to receive federal Supplemental Nutrition Assistance Program (SNAP) benefits. Some universities are situated near community resources, such as farmers' markets and budget-friendly grocery stores that accept SNAP benefits.

Explore Healthy Eating Guidelines for Adults

Acknowledging that many campus food environments offer an “all-you-can-eat” option through cafeteria-style dining locations is essential to this conversation. This can be exciting at first but can make eating habits more difficult to manage – especially when your meals are happening in between classes and study sessions.

Ultimately, healthy meals take on different forms for everyone. Knowing the Dietary Guidelines for Americans recommendations for each body is essential to making healthy decisions in these spaces. Students can create a personalized MyPlate Plan to understand their individual dietary needs. 

Generally, the recommendations suggest minimizing the intake of processed and fast foods, as well as sugar-sweetened beverages, which are often high in unhealthy fats, sugars, and sodium. Eating high-protein meals can improve overall cognitive function, potentially benefiting academic performance.

Another common topic related to habits during college is alcohol consumption, with about half of college students reporting drinking. Specifically, more than a quarter of college students aged 18-25 engage in binge drinking (5 or more drinks on one occasion), which could pose serious health risks, like alcohol poisoning, violence, unprotected sexual activity, and longer-term issues like liver damage, addiction, and cardiovascular disease.

Create Healthy Habits

Evidence suggests that college habits often become lifelong lifestyle patterns that persist beyond graduation. Eating healthily in college can help young adults maintain better overall health in the future.

Some campuses offer an on-site dietitian who might be willing to provide appointments or answer questions about dietary guidelines via email. Students can also ask their healthcare provider for a referral to a nutritionist for additional guidance on healthy eating tailored to their specific needs.

Several mobile apps are readily available to help students track their health behaviors, providing insights into any patterns that may become part of their adult lifestyle.

It’s important to note that eating disorders typically emerge between ages 18 and 21, which coincides with college years. With 10-20% of students experiencing an eating disorder, and a higher prevalence reported among females, education and dialogue about creating healthy eating habits is critical for this population.

Another Key Consideration: Practicing Sustainable Dining

There are a few reasons to consider sustainable practices in dining spaces on university campuses. Sustainable dining practices can reduce the carbon footprint of dining operations and promote the efficient use of resources, including water, energy, and raw materials. Food waste is another significant problem, estimated to account for 30-40% of the annual national food supply.

A good rule of thumb is to peek at the menu ahead of time, or take a lap around the dining hall to explore the daily options before making food selections, so that unnecessary choices are not wasted. Having a rough meal plan for each dining hall visit can also contribute to healthier food choices. Students can explore or advocate for campus initiatives to reduce food waste through composting and leftover meal programs, as well.

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