Maintaining a healthy diet without parental supervision can be a daunting task for any college student, whether they are a freshman or a senior. Misinformation on social media and the ease of fast food can lead to unhealthy eating habits.
USC registered dietician Cody Ellis spoke with The Daily Gamecock to help clear the confusion around nutrition. Here are some of the tips he gave for students unsure on how to improve their diets.
Follow FDA guidelines
Government websites, such as the FDA, have the best information on nutrition, Ellis said. The website Dietary Guidelines for Americans provides regulations for people in all stages of life. Every five years, the data is updated to keep it current and reliable, Ellis said.
TikTok, Instagram and other websites offer information, but Ellis said it may not always be accurate because influencers don’t necessarily have a background in nutrition. The way the information is presented may be misleading or false, so sticking to vetted government resources is most likely to be accurate and helpful.
Eat in moderation
Eating complete meals with proteins, carbs and fat is very important to a balanced diet. But the often-overlooked practice of moderation is also important, Ellis said. It’s more realistic to eat in moderation rather than having a perfect diet since people may be tempted to relapse into their unhealthy habits, said Ellis.
Too much and too little food can be equally unhealthy. The average student doesn't need to track calories, but when a person is aware of how much they're consuming, this helps them achieve better nutrition.
Don’t stress too much about water
Water is not the only way to hydrate yourself. Drinking beverages such as coffee, soda or tea, while less effective, can be a substitute for water. As long as a person is drinking with meals and having some water throughout the day, Ellis said, they will be hydrated.
Ellis said that people don’t need to carry around jugs of water to stay hydrated. Most people don’t need it unless they are an athlete playing outside or if they are someone that works a hard-labor job outside.
Some water and daily drinks are enough for the average person, Ellis said.
Add vitamins
While not necessary, Ellis recommended adding vitamins to your diet. People need to meet the minimums for vitamins and minerals, Ellis said. Most people should add supplements to their diet due to their eating habits.
A large percentage of people fall short on their daily micronutrients, Ellis said. He reiterated the importance of changing your eating habits first, but vitamins can be a helpful addition.
Everyone is different
Nutrition is not one-size-fits-all. What works for someone else may not work for you. Every student has different nutritional needs. It can vary based on individual activity levels and what a person's goals are, Ellis said.
Some people are bigger and play sports, who work out and eat every two hours. And there are some people who are sedentary, and they eat only two or three meals a day, Ellis said.
The size of one's meals and whether a person snacks in between will also affect how often they should be eating. It can take some trial and error to find the balance that works for an individual.
Learning how to properly care for yourself as an adult can a challenge that takes some time to become comfortable with. Giving yourself time to figure out what works best for you is important. These tips can help you achieve the healthy diet you need.
