Challenges of Eating in College

College students aren't known for their abilities to control themselves or their spectacularly healthy lifestyles. College is a time of freedom, when young adults are learning and experiencing new things -- including how to feed themselves. It's often a bumpy road, hence the legend of the "Freshman 15," but it's not simply because college students are irresponsible or incapable. There are some factors involved in healthy eating that are avoidable, but some lie mostly outside a student's control. 

It's 2 a.m. and I have a midterm at 9

Late-night eating is one of the biggest reasons college students gain weight. Procrastination and a busy social life often leaves more than one student pulling an all-nighter to prepare for a test or finish a paper. 

"I can't count how many trips I've made to 7-11 late at night to get a Red Bull," says Chris Yortsos, a junior and a psychology major. "I leave papers and studying until the last minute, so I have to keep myself awake."

Unfortunately, late-night snacks are rarely healthy. Students drink caffeinated, and often highly caloric beverages to stay awake, and munch on chips or other nutritionally deficient foods. 

They also often don't consider the extra calories they're consuming. Small snacks throughout the night may not seem like much, but they can add up. When a student is tired and eating to help keep themselves awake, their food choices are far more likely to be delicious instead of nutritious.

Lack of resources

There are several things college students are often lacking. Time and money are probably the biggest two. 

In terms of eating, these two make a huge difference. Students who are strapped for cash may find themselves at McDonald's, ordering off the dollar menu because it's cheap, easy, and tastes good. 

But cheap meals are far more likely to have higher fat and sodium content, as well as calories. It's also more likely they won't have all the nutrients that busy students need. 

Fast food restaurants are also frequented by students who are busy and don't have time to sit and eat, let alone cook a meal. But even if busy students are stopping by school cafeterias oo healthier restaurants, eating on the go often leads to eating too much, and not the right foods because you're less aware of what you pick up. 

"I live in a sorority, so if I don't like what the chef is cooking, my only real choice is to eat out," says Stacie Johnson, a junior. "I try to go to healthier places like Quizno's, but I know it's not as good as cooking for myself."

Students who live off campus face another challenge in that they don't have the option of meal plans and school cafeterias anymore. 

Students who can cook are better off, since they'll save money and are cognizant of the food they're making and eating. 

Still, many college students either don't know how or don't have the time to cook, so they turn to frozen dinners or take-out. 

You won't believe what I ate for dinner...

When Mom and Dad aren't around telling you what to eat, it's not always easy to eat a balanced diet. Portion control is a huge problem for college students, as well as eating unhealthy foods as substitutes for full meals. 

"I've definitely been known to eat Cheetos and peanut butter and jelly for several meals a day," says Jessica Norris, a college senior. "But that's nothing compared to my old roommate - she ate an entire box of instant mashed potatoes in a day, then washed it down with 6 hard boiled eggs. The next day she ate 2 sandwiches, an entire can of clam chowder and a bag of potato chips for lunch."

While the meals above are likely considered extreme, many college students probably have similar stories. 

In all-you-can-eat cafeterias, the student is in control of what they eat, and how much. So they're free to choose, which can sometimes mean eating what tastes good over what is best for your body. 

When students are away from home for the first time, they may turn to comfort foods, such as carbs and sweets. While they may make you feel better in the short-term, too much consumption of these foods will inevitably lead to weight gain and an unhealthy lifestyle. 

Dangerous eating habits

The eating habits college students develop are not always unhealthy in that they lead to weight gain and negative lifestyle changes. 

In some students, the pressures of college and the changes that come with it can lead to the development of eating disorders. Students are faced with a completely new environment, with new friends and new challenges. 

Controlling what they eat is a way for some students to deal with the changes and the stress they experience. 

Students also want to be accepted by the new people they meet, and many people (typically females) equate thinness with acceptance. For some, strict control of their diet is a way to become thin and therefore be accepted. 

Binge eating is another problem. Some may cope with feelings of sadness, loneliness, or stress by eating large amounts of food, then vomiting so as not to gain weight. 

Video: Students face challenges of eating in college

Choices on USC's Campus

Parkside: One of the all-you-can-eat cafeterias on campus. Located in the Parkside dorm, but everyone can visit. 

EVK: The other all-you-can-eat cafeteria on campus. Mainly serves freshmen who live in nearby dorms.

Cafe 84: Next door to Fluor Tower, a freshman dorm. Includes a Jamba Juice, Wahoo's Fish Tacos, Wok Crazy and a coffee counter.

The Lot: Built to temporarily take the place of Commons. Restaurants include Carl's Jr., Baja Fresh, Zao Noodle Bar and Red Mango frozen yogurt. 

Commons: Torn down last year, but is currently under construction and is scheduled to be completed in the summer of 2010. 

Trojan Grounds: 24-hour convenience store. Offers coffee, sandwiches and snacks -- popular during finals.

LiteraTea: Coffee shop behind Doheny Library. Also offers pastries and sandwiches, as well as an outdoor patio. 

The Nutritionist Says...

USC Nutritionist Patrice Barber talks about some of the ways students can balance their diets, why it's important for college students to eat right, and USC's efforts to keep their students healthy.

To talk with Patrice, you can go to the Ask the Dietitian page on USC's website. 

When You Live Off Campus...

Students who live off campus no longer have the luxury of walking downstairs in their pajamas and eating breakfast in the cafeteria. No, now they have to fend for themselves, braving grocery stores and more often, take-out menus. 

Cooking

Cooking is the healthiest and cheapest option for most students. Plenty of recipes are quick and easy, so if you have a kitchen and some pots and pans, you're good to go. 

Buying food at grocery stores is cheaper than eating out every day, and you can keep more food on hand. 

Also, you're in control of what you cook and eat, allowing for a more balanced diet, if you choose to follow one. 

Eating out

Obviously, eating out is a popular option. You don't have to cook, and the food you get is 

probably better than what most college students even could cook. It's also faster, since many restaurants offer food to go, so when you're pressed for time, it may be the best option to eat a full meal without sacrificing study time. 

However, meals out can get expensive. You pay for the convenience of not having to cook it yourself. Also, since you're not the one preparing the food, you never know exactly what goes into it or just how many calories you may be consuming. 

The closest options to USC's campus mostly lie along the Figueroa corridor. Restaurants along here are primarily fast food, such as Panda Express and Taco Bell, meaning choices for students who want a quick meal are limited to places with mostly unhealthy options. 

Free food

Many events on campus include some sort of meal or food offering. Whether it's pizza with a lunch lecture, or refreshments during a reception, if you look you can find a free meal. 

Students on a budget may find this most helpful when they're reaching the end of the month or semester, and don't quite have enough to make it until the next paycheck or trip home to Mom and Dad. 

The Truth About the Freshman 15

Every incoming freshman knows about it. For some, it's one of the biggest concerns. The Freshman 15. But does the well-known legend really hold true?

Yes...kind of.

Research shows that the Freshman 15 is actually more like the Freshman 5. Many students gain a few pounds in the first semester of freshman year, then gain 2 or 3 more in their sophomore year. 

The victims

Freshmen are more likely to gain weight primarily because of their newfound freedoms. Mom and Dad aren't telling you what and when to eat anymore. Many students have trouble adjusting to this and maintaining a healthy diet. 

Instead of eating foods that are healthy and nutritious, freshmen are more likely to just eat what tastes good. They're also more likely to eat more of it, without realizing the effects it could have on their weight. 

Freshman year is also a transitional time, which can lead to high stress levels. It is easy to turn to food, especially sugary, fatty foods to relieve feelings of fear, anxiety and stress. 

Studies vary on whether college weight gain affects males or females more heavily. Some studies have shown that males gain weight more gradually over the college years, while females gain several pounds in the first semester then plateau. 

The culprits

The primary factor behind weight gain in the early years of college is a change in eating habits. Freshmen are given choices about when and what they eat, and nobody is telling them to stop when they pick up a second piece of cake or only eat french fries for dinner. 

Social events can also be centered around food, leading to increased consumption. Late-night study sessions often involve snacking, most of which are unhealthy and caloric. Many freshmen keep treats in their room and munch on them while they read, watch TV, or hang out with friends.

Another problem is increased alcohol intake. Most social scenes in college involve alcohol, but few students realize the extra calories they're consuming when taking keg stands or playing beer pong. 

Lack of sleep also contributes to weight gain. Tired students are less likely to be physically active, so the extra calories they take in aren't counteracted by exercise. 

Self-fulfilling prophecy

Some experts argue that stressing the prevalence of the freshman 15 is part of what causes it to happen. Students may believe that weight gain in college is inevitable, so they don't do anything to fight it. 

Additionally, since 15 pounds seems like a lot of weight, some students believe it won't affect them. They may not realize how small lifestyle changes they may not even be conscious of can cause weight gain.