What’s a Parent to Do – Collegiate Edition
From late night snacking and skipping breakfast—to drinking too much coffee during finals week—going away to college brings lots of changes to the eating habits of new college students.
For parents of a student living away from home for the first time, questions like “Are they eating well?” often come to mind. It’s not unusual to hear other moms and dads sharing often exaggerated stories of “The Freshman 15” or of new students eating nothing but burgers or pizza for their first few months on campus.
Regan Henry, MS, RDN, LDN, CEDS
“When students arrive on-campus to newfound freedom, it can take them a while to find the right balance and get into healthy habits,” says Charleston, South Carolina-based dietitian Regan Henry. Students no longer have the structure of home, the regular meals prepared by parents, or a designated time for lunch. “The transition away from home and that familiar routine is a major change, and can be a challenge,” says Regan.
“Some students may fall into dietary pitfalls because they’re following what friends do. But for others, a lack of organization or misplaced priorities around mealtimes can be the cause,” she says. With a little insight and effort, however, students can learn to adapt their behavior to avoid common pitfalls and “planfully” eat to optimize their energy, focus, and wellbeing.
“When you’re transitioning to college, food just ends up on the back burner for a lot of students,” Regan says. To support their student’s healthy habits, “Parents can check in frequently, actively listen to their experiences, and give their student the space to connect with on-campus support resources when needed,” she adds.
In this installment of our What’s a Parent to Do – Collegiate Edition blog series, Regan shares ways students sometimes veer off course as they transition to college life and provides ideas to help them get back on track to healthful eating habits.
Q: Skipping meals, especially breakfast, is one of the most common ways new college students get off track. How should parents think about this all-too-common issue?
College schedules often include late nights and sleeping in. Many students roll right out of bed and go to class without grabbing breakfast.
“It doesn’t take long before skipping breakfast starts to impact how many students feel,” says Regan. “On the plus side, this is an issue that’s so easy to fix.”
When Regan meets with students who want to improve their nutrition or boost their energy levels, she begins by recommending that they eat three meals a day.
“When they add breakfast back to their routine, the vast majority end up feeling better mentally and physically,” she says. For students who don’t like waking up early to eat before class, there are alternatives to a traditional sit-down breakfast in the dining hall. She suggests a granola bar, a yogurt, or maybe apple slices and peanut butter before class.
One tool Regan always has at her fingertips to share with students is a campus map, to help familiarize them with the closest food options based on their morning class schedule.
Q: Inconsistent schedules can lead to unhealthy snacking habits. How can parents help their student think about snacking at college?
Regan asks the students she works with to think about why they’re snacking. Are they snacking because they feel the physical and mental signs of hunger? Or is it social snacking? Both are fine, she says, but having that awareness can make it more likely that students choose healthy snacks when they’re hungry.
Parents should know college dining halls have plenty of snack options. Regan’s campus has a made-to-order smoothie station, which is perfect for a snack on the go. Other good options include a cup of yogurt with fruit or granola or a selection of veggies and dip.
Students on an unlimited meal plan can pop into the dining hall anytime to grab a banana or an apple. Aramark Collegiate Hospitality’s Bites That Do It Right program has some great healthy snack ideas too. For example, energy bites—oatmeal-based bites made in flavors like chocolate, pumpkin spice, and banana.
Q: What about the pitfalls of too much caffeine?
“Caffeine comes in many more forms today,” Regan says. Caffeinated energy drinks, for example, have become very popular on college campuses. For most healthy adults, experts recommend limiting caffeine to around 400 mg or less daily.
“One of the problems with exceeding that is that caffeine suppresses appetite,” says Regan, “and too much can make you feel jittery and can impact concentration.”
Parents can help their student understand there’s a big difference between energy from caffeine and energy from food, she says. Caffeine is a chemical stimulant for your brain which is very different than getting energy from healthy food, which is like premium fuel for sustained energy and brings so many other nutritional benefits.
Caffeine is not a good replacement for healthy sleep habits or good food. A little is perfectly fine for most, but avoiding overdoing it can make for a better transition to college life.
Q: What about students who seem to forget what a fruit or vegetable is?
Colorful fruits and veggies are an essential part of a healthy balanced diet. When students were still eating at home, parents could at least make sure there was a vegetable at dinner every night and fresh fruit worked into meals and snacks.
But when they’re away at school for the first time, students can sometimes walk right past the fruits and vegetables in the dining hall—opting for treats that may be high in saturated fat or sugar instead.
Regan highlights that it’s important that parents refrain from demonizing certain foods. Instead, know that it’s not uncommon for students to overindulge in foods they now have unlimited access to—from waffles and cheeseburgers to soft-serve ice cream, fresh baked chocolate chip cookies, and brownies.
The approach she recommends is balance. “Encourage them to explore all the dining hall options and to eat balanced meals,” says Regan. The good news about college dining halls is that menus are crafted with health in mind. Students are welcome and encouraged to try a variety of foods. “They can take a small taste, and if they don’t like it—no harm, no foul—they can choose something else,” she says.
Parents can help by making sure their student has a basic understanding of what a healthy plate looks like: Veggies, lean protein, whole grains, fruit. “But don’t worry,” Regan says. “If they’re unsure of what a balanced meal looks like, most campuses have educational resources that will be shared to help.”
Q: What about the so-called “Freshman 15” or the idea that students gain weight after starting college? What should parents know?
“The ‘Freshman 15’ is not a term I like,” Regan says. In fact, it’s an unfortunate misconception. While one review of research studies shows a majority of students gained an average of about 7 pounds during their first year of college, weight gain in a person’s twenties is a very normal part of growth and development. “You’re not supposed be the same body shape and size at age 18 and 28,” she says.
It’s important for both parents and students to remember that weight gain in college is to be expected; it doesn’t mean anything is wrong. The focus should be on students maintaining health-promoting behaviors, like balanced eating, physical activity and getting adequate sleep. “That said, there are behaviors that can lead to unhealthy weight gains,” Regan says. For instance, regular late-night snacking, skipping meals, or calorie loading at the end of the day can be counterproductive.
Q: How can parents help students get set up for success early on, and understand what support resources are available if needed?
“To start, adopt a mindset that food is an element of college life that’s essential to success,” Regan says. Students who go into the experience well aware of the breadth of available dining resources are in a better position to avoid dietary pitfalls or deftly navigate them if they do occur.
“Try to tour the dining hall with your student well before the busy, and often overwhelming, first week of school,” Regan says. That way, students will know the full range of options. Other good times for a thorough walkthrough include a campus visit or orientation. Pick a time when the dining hall isn’t packed so you can explore stations at your leisure.
Students can familiarize themselves with options and ask dining staff questions. Campuses with a registered dietitian may offer dietitian-led tours.
“If your student has specific food concerns like an allergy, have a game plan coming in,” Regan says. For example, maybe the plan includes a family meeting with the campus dietitian. Empower your student to arrange this meeting themselves in advance.
Q: What about other resources beyond dining hall tours and an on-campus dietitian?
Students—and parents—can check daily dining hall menus online anytime. This is a great tool for parents who might be hearing from their student that they just can’t find something they like. Very often, there are lots of choices they’d like, but they’re not taking the time to find them.
Parents can go to their student’s campus dining website to find available dining options, hours, and menus with ingredients and nutrition information. You can use that information to help your student navigate the dining environment from afar, if they need that extra support.
Q: How can parents best support their student if they’re running into challenges as they’re dining away from home?
“Check in on your student, listen to their experiences, actively observe, and don’t jump to try to fix their problem for them right away,” Regan says.
Instead, make sure they’re aware of the right resources and give them the space to connect with those resources on their own first.
Think of it as a gentle nudge in the right direction. Students typically feel more empowered when they find ways to resolve their challenges on their own. However, do make sure that your student knows that you’re always there for them as a sounding board and for support when it’s really needed.
Regan Henry, MS, RDN, LDN, CEDS is a Registered Dietitian and part of Aramark’s network of Collegiate Hospitality nutrition leaders. Every day, Regan and Aramark dietitians across the country utilize their knowledge and experience to help create an environment supportive of health and wellbeing on campus–leading health and wellness programs and engaging with students to help fuel their success and feed their potential.
Note: Since everyone’s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that‘s right for you.