Developing Healthy Eating Habits

 For most college students, eating and purchasing food looks much different than it did in high school. Most students no longer live with their parents, therefor don't eat as many home cooked meals and often find themselves reaching for easier, yet not as healthy options. There is also quite a negative stigma around college students and their newfound eating habits, such as the phrase "the freshman fifteen." These can be harmful in a different way, as it can lead students to avoid eating in order to break the stigma, leading to a number of health issues. So, how, as a college student, can one develop healthy eating habits while living alone for the first time?

One method that has proven to be quite affective in creating healthy eating habits in college students is keeping a "dietary diary." This would include keeping track of what is being eaten, what time, and how it made them feel. By doing this, one is able to see what they are putting in their body, but also what food choices seem to have the best outcome for themselves personally. However, there can be a fine line between writing nutritional information down. For example, when it comes to writing about the food, it may be beneficial to leave out the calories, as calorie counting can lead to harmful eating disorders. It is more so important to talk about whether the food tasted good, or how easy it was to make. Although some people may find it beneficial to keep track of caloric intake, it has been proven that it holds a strong link with eating disorders.

Some ways to keep a dietary diary would be:

• Writing in a notebook
• Writing in the Notes app on one's phone
• Download a journaling/diary app

Some other things that can be included a dietary diary are recipes. 

Although getting the motivation to cook every night can be difficult, it can be beneficial to keep recipes that one knows they enjoy so that they are easily accessible. Be sure not to include too many recipes that are daunting and time consuming but instead throw in a simple smoothie recipe for example - things that are quick and easy, yet still somewhat healthy.

Here are some tips for staying motivated to write in a dietary diary:

• If it is on paper, try using colors and fun illustrations to make it more engaging and personalized
• If on a mobile app, try setting reminders to write in it
• Keep it simple so it does not seem like an extra chore at the end of the day
• Share progress with friends and family, or even better, do it with friends or family in order to hold each other accountable

There are many different methods to develop healthy eating habits as a college student, and dietary diaries are one of them. It can be a fun process if done correctly and very beneficial over time. It is important for people to find what works best for them, as it is different for everybody. However, if someone doesn't know where to start, starting a diary is a great first step in the journey of healthy eating habits.

Article Citations:

Calorie counting and fitness tracking technology: Associations with eating disorder symptomatology - Courtney C. Simpson, Suzanne E. Mazzeo

Promotion Healthy Eating Habits for College Students Through Creating Dietary Diaries via a Smartphone App and Social Media Interaction: Online Survey Study - Masako Watanabe-Ito, Emiko Kishi, Yoko Shimizu

Image Citations:

Food Spread

Food Journal