As parents help college-bound offspring pack clothes and possessions, they often give them plenty of advice. Most of it involves issues of personal conduct and safety and the time-honored admonishment to study hard and get enough sleep. Nutrition might not make the list at all.
This may not be a problem. By the time they've finished high school, many young people have already developed sound habits of eating and exercise, which they maintain as they strike out on their own. On the other hand, for some the transition from home cooking to dorm and deli isn't as smooth. They may have paid little attention to nutrition, leaving it up to mother and/or father to worry about the details of furnishing healthful meals. College is the first time they have complete control over their diets, and they may respond to the newfound freedom in different ways.One possible hazard is weight gain. This phenomenon has a nickname: "freshman fifteen." Going through the cafeteria line for second helpings, choosing fat-rich foods over fruits and vegetables, ordering out for pizza with friends or stopping off on the way home from the library for a burger - all can add up. Other pitfalls include munching candy bars and sipping sodas for extra energy while studying or imbibing extra calories during Saturday night parties. And some students react to fears about academic performance or popularity by turning to food. Then, too, some may get less exercise in college than during high school where they participated in organized sports or gym was required. Put all together, you have the makings of a caloric imbalance.
With young women, the resulting weight gain may lead to a second response: the crash diet. Peer group pressure and the desire to fit again into those favorite jeans has inspired many a young student to forgo meals entirely. Fasting is unwise and rarely works as a dieting tool. Facing classes or exams on nothing but an empty stomach is not ideal. For some, concern about body image may even escalate into a full-blown eating disorder such as anorexia nervosa - self-starvation - or bulimia, the binge-purge syndrome.
Fortunately, such cases are not the norm. Most college students don't stop eating and, according to our findings here at Tufts University, don't put on much extra weight, either. However, that doesn't mean they couldn't use a little last-minute nutritional advice from Mom and Dad before they slither out the door. But rather than deliver advice in a heavy-handed, didactic tone, give it in a matter-of-fact way that shows you know your child will be able to manage - with a touch of help from you if needed, of course.
You might gently refresh your child on the basics: Fresh fruit makes the best snack; vegetables are no-fat, high-nutrient foods; and skipping breakfast makes it harder to concentrate in morning classes. Since many young women fail to meet their iron quota, you could point out that lean meats, fish, poultry, dried peas and beans, dried fruits and green vegetables like broccoli and spinach are good sources. Perhaps you could explain that you've been furnishing such nutritious foods, and now it will be up to her or him to carry the ball.
If they're still listening, it would also be a good idea to remind offspring to build regular exercise into college life. Keeping active means more than walking to class and attending an occasional dance. Swimming in the school pool, biking or taking aerobics might be enjoyable. This could be a great opportunity to pick up a new sport. Check the school handbook to see what facilities and courses are available.
A word on alcohol wouldn't be amiss. Obviously, the topic has ramifications that go beyond nutrition, but strictly in terms of unwanted calories, excessive drinking is ill-advised. And when women try to keep step with men's consumption, for size and other physiological reasons they may find themselves becoming inebriated more quickly than the males.
The point is not to lecture but to express the idea that going off to college is a chance both to train your mind and assume responsibility for your body. Being fit and healthy is something young people often take for granted, which is understandable.
Academic performance and social life are important. But eating well-balanced meals and making time for exercise also enhances college years - and provides a healthy foundation that will last long after graduation day.
Washington Post Writers Group