College is a time of learning, growth, and endless cups of ramen. But it’s also a time to learn about nutrition, and some of the facts you’ll learn are downright hilarious.
1. The Average College Student Eats Nearly 4,000 Calories Per Day
That’s more than the recommended daily intake for adult men and women!
2. Nearly 50% of College Students Don’t Get Enough Fruits and Vegetables
Which means they’re missing out on essential vitamins, minerals, and antioxidants.
3. The Most Popular Food on College Campuses Is Pizza
Followed by burgers, fries, and chicken tenders. Not exactly the healthiest choices.
4. College Students Spend Nearly 20% of Their Food Budget on Soda
That’s a lot of empty calories and sugar.
5. Nearly 30% of College Students Report Being Food Insecure
Meaning they don’t always have access to enough food to meet their basic needs.
6. The Average College Student Gains 5-10 Pounds During Their Freshman Year
The “Freshman 15” is a real thing!
7. The Number One Cause of Food Poisoning in College Students Is Eating Raw Cookie Dough
So, avoid the temptation, no matter how tempting those cookies are.
8. The Healthiest Food on College Campuses Is the Salad Bar
But only if you don’t load it up with croutons, cheese, and dressing.
9. The Worst Food on College Campuses Is the Vending Machine
Avoid the chips, candy, and soda at all costs.
10. The Best Way to Eat Healthy in College Is to Cook for Yourself
It’s cheaper, healthier, and more fun than eating out.
Creative New Word: “Nutri-hacks”
Nutri-hacks are creative ways to get more nutrients into your diet without sacrificing taste or convenience.
Here are a few examples:
- Add spinach to your smoothies
- Use whole-wheat tortillas instead of white tortillas
- Snack on fruit instead of chips
- Drink water instead of soda
- Cook your own meals instead of eating out
Useful Tables
Table 1: College Students’ Top Food Choices
| Food | Percentage of Students Who Eat It |
|---|---|
| Pizza | 50% |
| Burgers | 40% |
| Fries | 30% |
| Chicken tenders | 25% |
| Soda | 20% |
Table 2: College Students’ Nutrient Deficiencies
| Nutrient | Percentage of Students Who Are Deficient |
|---|---|
| Vitamin D | 50% |
| Calcium | 30% |
| Iron | 20% |
| Vitamin B12 | 15% |
Table 3: Healthiest Foods on College Campuses
| Food | Calories | Fat | Protein | Carbohydrates |
|---|---|---|---|---|
| Salad bar | 300-500 | 10-15 grams | 20-30 grams | 30-40 grams |
| Grilled chicken | 200-250 | 5-10 grams | 30-40 grams | 0-5 grams |
| Brown rice | 200-250 | 2-3 grams | 5-10 grams | 40-50 grams |
| Broccoli | 30-50 | 0-1 gram | 3-4 grams | 5-7 grams |
Table 4: Worst Foods on College Campuses
| Food | Calories | Fat | Protein | Carbohydrates |
|---|---|---|---|---|
| Vending machine chips | 200-250 | 10-15 grams | 2-3 grams | 30-40 grams |
| Vending machine candy | 200-250 | 0-1 gram | 0-1 gram | 50-60 grams |
| Vending machine soda | 150-200 | 0 grams | 0 grams | 40-50 grams |
Effective Strategies
How to Eat Healthy in College on a Budget
- Cook meals at home
- Buy in bulk
- Use coupons
- Eat at budget-friendly restaurants
- Take advantage of free food on campus
How to Avoid the Freshman 15
- Eat regular meals
- Avoid sugary drinks
- Make healthy choices at the dining hall
- Get regular exercise
- Get enough sleep
Common Mistakes to Avoid
Common Nutrition Mistakes College Students Make
- Skipping breakfast
- Eating too much fast food
- Drinking too much soda
- Not getting enough fruits and vegetables
- Eating too much late at night
Pros and Cons
Pros of Eating Healthy in College
- Improved academic performance
- Increased energy levels
- Better sleep
- Reduced risk of chronic diseases
Cons of Eating Unhealthy in College
- Weight gain
- Increased risk of chronic diseases
- Poor academic performance
- Fatigue
Conclusion
Eating healthy in college is important for your physical and mental health. By making smart choices, you can avoid the Freshman 15 and graduate with a degree and a healthy body.