Instilling Healthy Eating Habits in College-Bound Kids

Sending a child off to college is a significant milestone for both parents and students. Among the many concerns that parents may have, one pressing issue is ensuring their children maintain healthy eating habits while navigating the newfound independence of college life. Here are some practical tips for parents to help their kids make nutritious food choices and develop lifelong healthy eating habits. 

Educate on Nutrition Basics 

Before your child heads to college, take the time to educate them about the basics of nutrition. Explain the importance of a balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins and healthy fats. Emphasize the role of vitamins and minerals in maintaining energy levels, boosting the immune system and supporting overall health. Understanding the impact of their food choices can empower students to make better decisions when they’re away from home. 

Find a Balance 

The college experience can often be filled with late-night pizza orders, fast food runs, choosing unhealthy or larger portions in the cafeteria or munching on unhealthy snacks while studying. No foods should be considered “off limits,” but rather enjoyed in moderation.   

Encourage Meal Planning 

Meal planning is a valuable skill that can help students make healthier choices and manage their time and budget effectively. Teach your child how to plan meals for the week, focusing on incorporating a variety of nutrient-dense foods. "Family meals are so important,” said Danielle Beynon, an outpatient registered dietitian at St. Joseph’s Hospital-North. “Involve your teen with planning and preparing family meals together; It’s a great way to gain the knowledge and skills needed to be successful.” Discuss simple, healthy recipes that can be prepared in a dorm room or a shared kitchen. Encourage them to make a grocery list before shopping to avoid impulse purchases of unhealthy foods. 

Promote Cooking Skills 

If your child has access to a kitchen, even occasionally, basic cooking skills can be a game-changer. Spend some time cooking together before they leave for college. Teach them how to prepare simple, nutritious meals such as stir-fries, salads, soups or whole-grain pasta dishes. Equip them with essential kitchen tools and a few easy recipes to get started. Knowing how to cook can increase their confidence and willingness to prepare healthy meals instead of relying on fast food or takeout. 

Guide Them in Reading Labels 

Understanding food labels can help students make healthier choices. Teach your child how to read nutrition labels to check for serving sizes, calories, and the amounts of sugar, fat and sodium in packaged foods. Encourage them to choose products with higher fiber and protein content and to be mindful of added sugars and unhealthy fats. This skill can help them make more informed decisions when shopping for groceries or choosing snacks. 

Discuss the Importance of Breakfast 

Breakfast is often considered the most important meal of the day, providing essential nutrients and energy to start the day right. Encourage your child to make breakfast a priority, even if they’re in a rush. Quick and healthy options include whole-grain cereals, yogurt with fruit, smoothies or whole-grain toast with avocado. Stress the importance of a balanced breakfast that includes protein, fiber and healthy fats to keep them full and focused throughout the morning. Laying this foundation will help students as they navigate their course load, extracurricular activities and social activities.  

Address Emotional Eating 

College can be a stressful time, and students may turn to food for comfort. Talk to your child about the connection between emotions and eating habits. Encourage them to find healthy ways to cope with stress, such as exercising, meditating or talking to friends. Help them recognize the difference between hunger and emotional eating and to seek support if they find themselves using food as a primary way to deal with stress or anxiety. 

Promote Healthy Snacking 

Snacking is a common part of college life, but it doesn’t have to be unhealthy. Discuss healthy snack options like fresh fruit, nuts, yogurt, hummus with veggies or whole-grain crackers. Encourage them to keep healthy snacks on hand to avoid the temptation of vending machines or late-night fast food runs. Portion control is also important, so advise them to be mindful of serving sizes to avoid overeating. 

Hydration Matters 

Remind your child about the importance of staying hydrated.  Be sure your teen has a reusable water bottle and is in the habit of filling it up before they leave in the morning to stay hydrated throughout the day,” added Beynon. Explain the benefits of staying hydrated, such as improved concentration, energy levels and overall health. The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is about 11.5 cups (2.7 liters) of fluids a day for women and about 15.5 cups (3.7 liters) for men. Suggest limiting sugary drinks, energy drinks, and excessive caffeine intake, which can lead to dehydration and other health issues. Several factors may cause you to need to adjust your total daily water intake to stay hydrated. 

Lead by Example 

Finally, one of the most effective ways to instill healthy eating habits in your college-bound child is to lead by example. Model healthy eating habits at home and maintain a balanced diet yourself. Share your own experiences with making healthy food choices and the benefits you’ve noticed. Your positive example can serve as a powerful motivator for your child to adopt similar habits. 

By equipping your child with the knowledge, skills and motivation to make healthy food choices, you can help them navigate the challenges of college life. These habits, once established, can last a lifetime. 

The BayCare Nutrition Kitchen offers health and wellness resources from healthy recipes and videos, nutritional tips and classes, to listening to our experts on a podcast.