“College is a critical time for people to create good or not good eating habits,” says the lead researcher of the Eating Behaviors study, Sherrie Delinsky, PhD, a psychologist and eating disorders expert at McLean Hospital, in Belmont, Mass.
Other research shows that one-third of kids are overweight to begin with. Plus, the prevalence of obesity is growing fastest among 18- to 29-year-olds—and among those with some college education. Intervention now, say experts, is key to setting up patterns for good health later in life. Here’s how to start the process.
Structure your eating habits
Nadina Bourgeois, 24, packed on 15 pounds her first year at the University of Michigan at Ann Arbor, and added another 10 to 15 over four years. She blames her “weird” schedule for her expanding size. “Some days I’d wake up at 1 p.m. and go straight to class, and other days I’d be up at 8:30 a.m.,” she says. “There was no way to plan ahead—especially when it came to meals.” Delinsky suggests that fitting three meals and two to three snacks into each day can keep your eating habits on track and your calorie intake under control.
Don’t overdo your dining plan
Campus dining rooms encourage an all-you-can-eat mentality. Counter it by filling your plate with at least 50% green stuff, suggests Frances Largeman-Roth, RD, the senior food and nutrition editor at Health. It can be fresh salad, cooked veggies, or a combo. Then pick up a piece of grilled chicken or a burger without the bun from the grill. The remaining 25% of your plate should be filled with a whole grain such as steamed brown rice, whole-wheat bread, or, if your college is really with it, quinoa salad or tabbouleh. “And steal a couple pieces of fresh fruit to bring back to your dorm room,” she says.
