How can college students be healthy away from home?
For first-year college students, going to a school away from home and the norm of their parents and friends can be a hard adjustment. In addition to their studies, their health should be a top priority. Baylor College of Medicine registered dietitian Dr. Luis Rustveld and physician assistant Isabel Valdez share how students can make good food choices and stay healthy throughout their college years with their parents no longer in close proximity.
Nutrition
For food, Rustveld says eating healthy shouldn’t be complicated. Students should use a plate as a guide.
“College students typically like things to be convenient because of their schedule,” he said. “As long as half of your plate has vegetables, a quarter of the plate has lean sources of protein such as chicken, fish, tofu or turkey, and the other quarter has whole grains or healthy grains, you’re good.”
While you don’t have to be a chef, it’s best to know how to make basic, quick meals – ones that don’t require a long recipe. This can be oatmeal, rice, grilled chicken or steamed vegetables.
“These are things that are going to help you once you get to college so that you aren’t solely relying on fast food or cafeteria meals,” Rustveld said.
On-the-go snacks for protein can be:
- Peanut butter.
- A hard-boiled egg.
- Greek yogurt.
- String cheese.
Be aware that if you choose granola bars, some may contain a lot of sugar.
For hydration, don’t wait until you are thirsty to drink water, and don’t use energy drinks or caffeine as a fluid replacement for water.
“There are different types of water bottles that you can carry throughout the day that can help you track water intake. They can fit in small refrigerators typically used in dorms,” Rustveld said.
Physical Health
Whether in a dorm or living off campus, have good hygiene. Keep hand sanitizer handy.
“This is important to help not just yourself, but also to protect your roommates and classmates,” Valdez said.
If sharing bathrooms or showers, wear quality flip-flops with good grip to protect your skin and help prevent falls. If using a communal kitchen, take precautions for cleanliness.
“Wipe down the kitchen area once you are done using it. You can use antiseptic or antibacterial sprays to clean after cooking with meat and vegetables,” Valdez said. “Try not to mix chemicals when cleaning. You can wear protective gloves or even a mask.”
She adds that infections like mononucleosis, COVID, flu and strep throat are easy to transmit when sharing food and drinks.
“If you aren’t feeling well, don’t share your items with others. If you see that someone is feeling unwell, don’t drink or eat after them,” Valdez said.
Check which vaccinations are available at campus health resources for even more protection against infectious diseases.
Staying up all night for a test or project can seem like the norm for college students, but the best thing you can do is get enough sleep, between six and eight hours. To help manage stress, try exercising.
“Even just taking a walk between or after classes by yourself or with classmates can help you decompress,” Valdez said.
