College can be one of the most exciting transitions in a person’s life. For many, it provides the first taste of independence, with complete control over all the decisions that make up their lives, including their food choices.
But without the structure they’re used to, it can be easy to slip from healthy eating into disordered eating behaviors, such as binge eating, drunkorexia, purging, and restriction - which are highly prevalent in US college students.1
And research indicates that eating disorders in college students are on the rise. A large-scale study on the subject reported a 13% uptick in eating disorder risk for college students, from 15% in 2013 to 28% in the 2020/2021 school year.2
Still, some tips can help you resist feeling overwhelmed by all these changes and curb or avoid unhelpful thoughts and eating behaviors.
Gaining weight is a common experience for many college students. And while health can be found at every size, there are some ways to stay accountable to a healthy eating routine in college.
Preventing disordered eating behavior in college can come down to instituting some healthy eating habits. Cultivating a solid routine can give you something to fall back on if stress or other factors impact how you start thinking about food or yourself.
Even in college, there can be more to learn, including the best way to eat for you.
While there is no "right" diet or way to eat, it's helpful to consume a diet that includes a balance of proteins, carbohydrates, fats, vitamins, and minerals from various nutritious foods.
Some suggestions for the best ways to consume these macronutrients on a daily basis include:3
1-2 servings of fruit or vegetables
1 serving of carbs
1 serving of fat
1 serving of protein
Start with breakfast
Starting the day with breakfast is an almost-cliché piece of advice by now, but there’s a reason it always comes up: It’s true. Eating breakfast when you wake up (even if it’s not until the early afternoon) will help kickstart your metabolism, stabilize your blood sugar, boost energy, and control hunger pangs.5
Studies show that eating breakfast can be a mental health boon, boosting concentration, memory, attention span, and overall cognitive performance.6 On a practical level for college students, research has also shown that GPA increased significantly with the number of days students reported eating breakfast.7
Stick to a routine
Breakfast isn’t the only meal it’s important to eat consistently. The body is a fan of routine, and that’s especially true when it comes to eating.
Whether you like three square meals a day or smaller helpings throughout, sticking to a regular schedule for when you eat will help maintain a more stable energy source for your body, as your metabolism will be engaged at optimal levels throughout the day.8
If you know there will be a conflict in your schedule— such as a class or practice that pops up around mealtimes—plan ahead when possible. Bring a healthy snack with you instead, which will help your body stay on track and prevent you from getting over-hungry and making poor choices later.
Stock healthy snacks
It’s important to listen to your body’s signals and eat when hungry. Stock your dorm room with healthy, nutritious snacks, such as fresh fruit, protein bars, granola bars, unsalted popcorn, nuts, and seeds, etc., so you don’t reach for high-fat, high-sugar convenience foods when hunger strikes between meals.
Tips for sticking with your healthy eating plan
Making a plan is easy. Following it is less so, especially in an environment where anything could happen at any time. But that’s why every good plan comes with a backup plan.
Perhaps the biggest pitfall for most college students is time management. And between juggling classes, extracurriculars, study sessions, and socialization, it’s not hard to see why.
Even if you have your general schedule on lock, most students find themselves cramming for a test or pulling all-nighters at some point. These situations can be stressful and potential triggers for common eating disorders and other unhelpful behavior.
To help combat this potential issue, it's essential to take care of your mental health first. It's okay to take a break if needed or ask professors for extra time to complete a project. Telling your friends you don't feel up to going out that night is also okay.
If the issue disrupts your eating routine, it's also a good time to turn to the healthy snacks you have around to help keep you on track.
Dining halls can be pitfalls for healthy eating, especially if you're tired or stressed. Here, too, a little bit of effort can go a long way.
Of course, a burger and fries every now and then won’t hurt, but it's possible to walk away from the cafeteria with a more balanced meal by:
Asking for grilled proteins, such as chicken, steak, or burgers
Choosing whole wheat carbohydrates, such as brown rice or brown pasta
Swapping high-sugar juice and soda for water or seltzer
Adding extra vegetables or a serving of fruit to your meal
Supporting brain function with leafy greens
To help you make smart choices, get a feel for the different dining halls on campus—where they’re located, what they serve, and when, whether they’re a cafeteria setting or grab and go. Gather this information, then put it to good use while building your eating schedule.
College can feel like an overwhelming place. But it's also a wonderful opportunity to meet new people and develop lasting friendships.
Turning to social outlets for support can be a great way to dissipate the social isolation and loneliness that so often works to develop and drive eating disorders.4 Finding a friend you can confide in can make all the difference. And many schools also have counseling options for those who would rather speak to a mental health professional about their concerns.
A lack of sleep has been linked to poor nutritional choices, including overeating, over-snacking, and eating foods that are higher in calories and lower in nutritional value.9
People who are sleep deprived have also been shown to eat as much as 90% of their daily calorie recommendation in their first meal of the day, throwing off the carefully calibrated balance of an eating schedule that can be so otherwise helpful.10
The pressure to maintain good grades and social life during college can cause increased stress and anxiety, which can contribute to the development of disordered eating behaviors.11
Furthermore, studies indicate that eating disorders in college students are more prominent in those with depression, an anxiety disorder, and/or issues with self-harming.12
Try to find some time to relax, connect with yourself, and release any negative or stress-related feelings you may be experiencing. Yoga, journaling, walking, and talking with a friend are all good ways to help reduce stress.
You may be able to find some guidance at your school's wellness center. Many college campuses offer additional resources and information for concerned students, and some even have more comprehensive mental health treatment programs for eating disorders.
Get help from wherever you are
At Within, our programs are tailored to each patient's specific history and needs, and through our app and website, the entire course of treatment can be followed at home, school, or wherever you are.
Regardless, seeking help is an essential step that usually leads to a healthier and happier future.
Disclaimer about "overeating": Within Health hesitatingly uses the word "overeating" because it is the term currently associated with this condition in society, however, we believe it inherently overlooks the various psychological aspects of this condition which are often interconnected with internalized diet culture, and a restrictive mindset about food. For the remainder of this piece, we will therefore be putting "overeating" in quotations to recognize that the diagnosis itself pathologizes behavior that is potentially hardwired and adaptive to a restrictive mindset.
Disclaimer about weight loss drugs: Within does not endorse the use of any weight loss drug or behavior and seeks to provide education on the insidious nature of diet culture. We understand the complex nature of disordered eating and eating disorders and strongly encourage anyone engaging in these behaviors to reach out for help as soon as possible. No statement should be taken as healthcare advice. All healthcare decisions should be made with your individual healthcare provider.
There are many ways to maintain a balanced, nutritious diet in college. Planning ahead, stocking up on healthy snacks, instituting a regular eating routine, ensuring enough sleep, and de-stressing when needed can help with diet and mental health.
What are the risk factors for developing eating disorders in college?
While eating disorders impact people of all ages, genders, and body types, some studies show that factors like gender and weight can make a difference in who is more likely to develop eating disorders.Some results showed female college students presenting at a higher weight were more at risk for developing eating disorders. At the same time, other studies found higher rates of these conditions among college athletes—once again, primarily females.Coming into college after already struggling with an eating disorder or related mental health conditions, such as anxiety disorders or depression, can also be a concern. If you're worried about managing these issues while at school, you can contact your university's counseling department.
We live in a culture where diet culture is pervasive. We talk about what, when, where, why, and how we eat or don’t eat, as well as weight and our bodies. Not to mention how exercise or movement permeates our everyday conversations with friends, partners, co-workers, family members, and even strangers. Whether you’re in recovery from an eating disorder or are simply trying to embrace body positivity or body neutrality, dealing with conversations related to weight, dieting, appearance, and physical activity can feel stressful and isolating–not to mention actually harmful to your well-being and exacerbating mental health issues.
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