An Ounce of Prevention
Don't Let College Stress Deter You From Healthy Eating and Exercise Habits

By Caitlin J. Noris
Special to The Wall Street Journal Classroom Edition

Burgers! Fries! Pepperoni pizza! Oh, my!

My freshman eyes grew wide as I stared at the smorgasbord of delectable treats in my college cafeteria. Judging from the devastatingly large portions of macaroni and cheese and heaping piles of mashed potatoes, I knew I wasn't in my mother's kitchen anymore. My friends and I would chug sweet coffee drinks before class, order pizza after coming home from a party, and make weekly trips to the ice cream shop. As my social circle expanded, so did my waistline.

Two semesters and countless frozen yogurts later, I unsuccessfully tried to fit into my summer jeans. Despite my family's warnings, the oldest college cliché-putting on the "Freshman 15"-had left me about 10 pounds heavier, and I wasn't the only one.

College students may be dedicated to the pursuit of higher knowledge, but when it comes to eating right, we've flunked out.

Gym Class Long Gone

Christina Economos, an assistant professor at the Friedman School of Nutrition Science and Policy at Tufts University, has researched students' eating habits for years. She says that students frequently gain weight in college, and they also indulge in unhealthy eating habits that lead to a lack of fiber, whole grains, fruits, vegetables, and calcium-rich dairy. With the days of high school sports and gym class long gone, students often settle into a routine of physical inactivity.

There are many reasons why college freshmen tend to come home during winter break a little bit … um … jollier. Some are psychological. College is an exciting time, but the experience can be stressful. It's a unique place with new people and challenges. Dr. Economos found that factors such as the "stress of workload, pressure to do well academically, competition, lack of sleep" can cause students to overeat.

Social influences also play a major role in how first year students eat. Instead of dining at home with family, students now share meals with friends. According to Dr. Economos, late-night snacking and drinking alcohol (which is essentially adding calories, but few nutrients) with buddies can wreak havoc on a student's health.

And then there are the practical reasons. It's difficult-or possibly illegal-to cook in a dorm room, so most freshmen depend on meal plans for almost everything they eat. For students like me, cafeteria food can cause a big problem (pun intended) since campuses dish up all-you-can-eat buffets or large portions. Fast-food meals provide students with a cheap alternative to dorm food, but they're loaded with fat and calories. Additionally, you don't know what exactly is in your meals, and you can't be sure how much you're really eating.

But don't throw your fork and knife into the air in despair just yet, my incoming freshman friends. It's possible to make the transition from your family's kitchen to dorm food smoothly. On the most basic level (although perhaps the most important), be aware that you can't eat the entire buffet or drink every night without your body suffering the consequences.

Dr. Economos advises students to take a careful look at meals while in the buffet line. "Be aware of how the food is prepared," she says. "Limit butters, oils, full-fat cheese, fatty meats." And be wary of large portion sizes.

Avoid chugging fruit juices for breakfast, which Dr. Economos says adds calories and sugar. Try a whole fruit instead. Eat healthy foods like yogurt with fruit, whole-grain toast and eggs, or a healthy whole-grain cereal with low-fat milk to give you the brain power to get through morning classes.

For lunch and dinner, Dr. Economos says simply opt for a grilled meat or poultry, or try a vegetarian option like rice and beans or tofu stir-fry. Meat that has been fried, breaded or drowned in cheesy goodness should remain special treats. Again, be careful of "hidden" calories in salad dressings, gravy, or processed snacks. Fill up on fruits and vegetables instead.

Work Off Stress

Instead of munching away your stress during finals week, find an enjoyable physical activity. I have friends who study yoga, shoot hoops at the park, and do Pilates in their bedroom. Try volunteering to play with inner-city youths, walk dogs at the animal shelter or clean up local parks. You'll feel healthy inside and outside.

Colleges usually offer gym facilities to students, and exercise is also a great way to release academic frustration, fight homesickness or even socialize. I recommend finding a regular workout buddy to go with-you'll have more fun and stay motivated. If you prefer to play sports, schools have intramural sports teams (like football, golf or even ultimate Frisbee) that you can join. There are beginner, advanced and co-ed teams, so there is something for everyone. Plus, it's a great way to meet new people on campus!

In college and the years beyond, healthy living is a matter of eating balanced meals and staying active. After a few semesters, you might even find yourself in better shape than when you began college! And that's a reason to go out for dinner and celebrate-as long as you split dessert with a friend.