Eat Your Way to a Healthy College Experience
09/04/2024
By Karen Angelo
Picture a sprinter racing at the Olympics. There’s no doubt that fuel is needed to feed and power her muscles. Now, picture a student studying. What may not be as obvious is that his brain needs fuel, too.
Although it’s only 2% of the body’s weight, the brain burns about 20% of the body’s total energy requirements.
“If you feel tired, irritable or stressed, you may not be eating a diverse mix of healthful foods that can help you concentrate, stay alert and avoid the mid-afternoon slump,” says Clinical Instructor Mary Kate Keyes of the Biomedical and Nutritional Sciences Department, who teaches undergraduate and graduate nutrition courses. “Students may be surprised to learn that healthful foods have a direct impact on grades.”
College students are juggling academics, social activities and, often, part-time jobs, so healthy eating may not be a top priority. At UMass Lowell, campus dietitian Melissa Quirk works closely with the culinary team at University Dining to offer a variety of healthy food and beverage options to suit many needs and preferences.
“I advocate for healthful food options, balanced meals and sustainable food practices,” says Quirk. “While I want students to include nutritious foods in their diets and reduce intake of less-healthy options like saturated fat and added sugar, I also respect their choices.”
Quirk hosts a Wellness Table every other week at a variety of dining halls to engage students in a discussion about how to select nourishing foods. She also offers individual nutritional counseling sessions at the Wellness Center to help students identify foods that include protein, fiber, healthy fats, vitamins and minerals.
These are the top three suggestions Quirk gives to students:
- Include vegetables or fruits at every meal.
- Drink mostly water.
- Allow fun foods in your diet, but make sure you take the time to savor and enjoy them.
The biggest mistake that she sees students make is focusing too much on calories versus the nutritional quality of food.
“When I counsel students, I discourage calorie counting as a means to manage health, because it is not a sustainable option and can fuel eating behaviors and attitudes toward food and body image that have negative consequences for physical or mental health,” says Quirk.
What does the brain need?
A steady supply of glucose, which comes from carbohydrates, is crucial for keeping the brain energized throughout the day, says Keyes. Eating whole foods like fruits, vegetables, whole grains and healthy fats provides essential nutrients that can regulate mood, contribute to lower stress levels and decrease anxiety.
“Eating a variety of healthy foods gives your brain the fuel it needs to do well in school,” says Keyes. “Processed foods like candy or chips can give you a boost in energy, but it’s very short-lived and can leave you feeling sleepy and lethargic.”
Jillian MacLean, a nutritional sciences dietetics major, says she typically chooses salads with a protein such as salmon, or chicken with risotto and zucchini.
“I eat my veggies and fruits before the other parts of my meal so that I don’t overeat and get drowsy,” says MacLean. “The best advice I could give students is to prepare for those long days studying and going to classes by selecting healthy snack options in the dining halls. These can include granola bars, nuts or bananas.”
Another benefit of eating healthy is that it’s been proven to lead to a better night’s rest, which can lead to more focus and improved academic performance.
“Eating ultraprocessed foods and going long stretches without eating has been linked to less restful sleep at night, while healthier foods, such as fatty fish, walnuts, almonds, turkey and foods higher in fiber, can help with sleep,” says Keyes.
Her recommendations for easy ways to incorporate fruit and vegetables in meals include:
- Top oatmeal with bananas, strawberries, blueberries or all three.
- Add shredded carrots to the lettuce and tomato in your sandwich.
- Make a stir-fry with fresh or frozen vegetables for a quick meal or easy side dish.
Eating healthy on campus or at home doesn’t have to be a challenge. With a little planning and mindful choices on hand, maintaining a nutritious diet will support your academic and physical well-being, says Keyes.