Eating healthy in college: "If a chicken roll is your only food, you’re not getting the nutrients you need"

Healthy eating is vital for optimising your college experience and protecting your health down the line, says Dr. Anne Griffin, course director and lecturer of Human Nutrition & Dietetics at UL.

“For many students it’s their first time away from home,” notes Dr Griffin. “They’re learning to fend for themselves in all aspects of life, eating included. Our body is built to refuel itself no more than a car. If you’re not eating properly, it can affect your energy levels and your ability to concentrate in class, as well as your mood.

“What we’ve seen over the past 20 years is chronic diseases becoming more prevalent among younger ages,” she continues. “We’re talking about heart disease, obesity and diabetes. If you can get a handle on nutrition earlier in life, you’re going to live longer. Those years are going to be of better quality too. I would consider being able to put a meal together an essential skill.”

Dr Anne Griffin

What’s holding students back? A survey by Trinity’s Health Service determined 66% of undergraduates cite lack of time as the reason for not cooking healthy meals from scratch. Being in a rush, Dr Griffin explains, also leads to skipping meals, a prevalent issue among commuters.

“Your meal pattern is as important as what you are eating,” she says. “Have three meals at regular times throughout the day. As well as healthy snacks in between to fill those gaps, so you don’t get hangry. You’ll see a lot of convenience stores around universities and they don’t have the best availability of healthy food choices. A chicken roll every so often is not going to have a significant impact, but if it’s your only food, you’re not getting the nutrients you need. You should always try to throw a bit of salad in there at the very least."

Lapses in energy should not be bridged via tempting shortcuts, especially when it comes to long hours in the library or lab.

"Energy drinks give a sure-fire high, but the fall from that buzz is not going to do you any good. Excess caffeine can cause things like heart palpitations, which you don’t want to be experiencing as a young person. Fruit is the healthiest and easiest study snack.

“Coffee and tea are fine, but remember that your body is two-thirds water. It’s really important to stay well hydrated, even being slightly dehydrated can affect your ability to concentrate.”

A cost of living crisis doesn’t make healthy eating seem that easy, especially for perpetually broke students. Nonetheless, a balanced diet is attainable with some financial diligence.

“Bring the cost down by being savvy about how you shop,” advises Dr. Griffin. “Big supermarkets have better deals, but be aware of how they’re designed. What’s at eye level is usually more expensive and there’s no nutritional reason not to use your own brand.

“Rice, beans, chickpeas and pasta are great bang for buck. Vegetable stir fries and noodles are very easy and quick to cook up. You can also go with frozen veg or tinned vegetables, which last much longer. Just make sure to check labels for excess salt or sugar. Staples like porridge, potatoes and eggs are all great fillers too.”

Another tip is to be wary when seeking culinary inspiration. Last year a study by Deakin University in Australia showed that online information is more often than not inaccurate and low quality. Instead, look to official websites, curated by actual doctors and experts.

“The HSE and Healthy Ireland websites have detailed resources for specific life stages, including the student population,” shares Dr Griffin. “There’s information for young adults to understand how they can use the food pyramid to develop a meal plan. Safe Food is excellent too, they’ve got a fantastic 101 Square Meals Cookbook.

“Also, the lovely thing about college is meeting a lot of new people and making friends from different backgrounds. Don’t be afraid to try their cuisines and share recipes with them.”

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