DIET/ NUTRITION

Women Enrolled in College

Why is Diet/ Nutrition important?

Women enrolled in college represent a demographic that could benefit from a
lifestyle modification interventions because of poor eating habits and low activity
levels that come with university lifestyle (Kolodinsky et, al., 2007). Almost a quarter
of college students have been found to be overweight (19.3%) or obese (4.6%)
(Nelson, 2009). Unfortunately, the effects of a poor nutrition/ diet during college
years may not be evident for many years (Irazusta, Hoyos, Irazusta, Ruiz, Daz, & Gil,
2007). The promotion and maintenance of healthier lifestyles for college students
can help prevent the development of chronic diseases later in life( Jackson, Tucker,
& Herman, 2007).

Nutrition Basics: Women enrolled in

How much is needed
College
Daily?

2 cups of Fruit - Generally 1 cup of fruit or

100% fruit juice, or cup dried fruit can be
considered as 1 cup.
2 cups of vegetables - Vegetables may be
raw or cooked; fresh, frozen, canned, or
dried/ dehydrated
6 oz of Grains In general 1 slice of bread,
one cup of ready to eat cereal or cup of
cooked rice or pasta can be considered 1 oz
5 oz of Protein In general, 1 oz of meat,
poultry or fish, cup cooked beans, 1 egg,
1 tablespoon of peanut butter, or oz of
nuts or seeds = 1 oz protein
3 cups of Diary In general, 1 cup of milk,
yogurt, or soymilk, 1 oz of natural cheese,
or 2 oz of processed cheese.
6 tablespoons of Oils such as vegetable,
olive, sesame, or peanut oils

Benefits of Eating Healthier

Between exams, papers and maintaining an active social life, many college students
feel they can't really find the time to keep up on their personal health and wellness until
they become ill.

Maintaining adequate nutrition can:

Help fight off illness
Increase energy throughout the day
Maintain a healthy weight
Clearer skin
Increase mental clarity
Decrease depression and anxiety

Things to Avoid
Processed Foods
Drinks with added sugar such as soda or coffee beverages

Prepackaged/ ready to eat meals. Many can be loaded with preservatives, sodium
and sugar to maintain flavor and shelf life
Limit fried foods or those cooked in fat/oil
Limit exposure to trans fats

References
Armstrong, L. E., Ganio, M. S., Casa, D. J., Lee, E. C., McDermott, B. P., Klau, J. F., ... & Lieberman, H.
R. (2012). Mild dehydration affects mood in healthy young women. The Journal of Nutrition, 142(2),
382-388.
Irazusta, A., Hoyos, I., Irazusta, J., Ruiz, F., Daz, E., & Gil, J. (2007). Increased cardiovascular risk
associated with poor nutritional habits in first-year university students. Nutrition Research, 27(7),
387-394.

Jackson, E. S., Tucker, C. M., & Herman, K. C. (2007). Health value, perceived social support, and
health self-efficacy as factors in a health-promoting lifestyle. Journal of American College
Health, 56(1), 69-74.
Kolodinsky, J., Harvey-Berino, J. R., Berlin, L., Johnson, R. K., & Reynolds, T. W. (2007). Knowledge of
current dietary guidelines and food choice by college students: better eaters have higher knowledge
of dietary guidance. Journal of the american Dietetic Association, 107(8), 1409-1413.
Nelson, M. C., Larson, N. I., Barr-Anderson, D., Neumark-Sztainer, D., & Story, M. (2009). Disparities in
dietary intake, meal patterning, and home food environments among young adult nonstudents and 2and 4-year college students. American journal of public health, 99(7), 1216.