The transition to college is exciting: new friends, new freedoms and new routines. But for many students, it also brings an unwanted guest: the “Freshman 15.” While research shows the average weight gain is closer to 3 to 5 pounds during the first year, the shift in lifestyle is still very real. Between late-night study sessions, fast food meal plans and newfound independence, maintaining healthy eating habits can be a challenge for college students.
Kimberly Collins, MS, RDN, LD, CHC, a registered dietitian and certified health coach with Memorial Hermann, shares her perspective as both a professional and a parent of college students. “One of the biggest reasons for weight gain in college is that students are now on their own,” she says. “It’s the first time they have access to the food court, and they're bombarded with choices.”
Why Eating Habits Change in College
Collins says independence is both liberating and overwhelming. “Students are suddenly making a lot more choices because they're now independent, but that doesn't always translate into making healthy choices,” she offers.
Some of the biggest factors she sees include:
- Unlimited food access. Once limited to cafeteria-style dining, college students are introduced to “meal swipes” that can be used at popular on-campus dining establishments.
- Schedule chaos. Students often eat at odd times—or not at all—due to labs, activities or late-night studying.
- Loss of structure. Without high school sports or organized exercise, physical activity drops off.
- More alcohol. This is one of the more underemphasized culprits of weight gain. Many college students begin consuming alcoholic beverages and its empty calories.
Together, these shifts make it easier to build unhealthy habits around convenience instead of balance, and these habits can unfortunately last well beyond graduation.
Building Healthy Habits Before They Leave
Collins stresses that parents should start establishing good habits early. “The time to focus on establishing healthy eating and living habits is now, while they are under your roof,” she says. “Get them involved in meal planning, take them to the grocery store and teach them how to make smart selections.”
Practical steps include:
- Teaching them about dorm-friendly staples, such as protein bars, fruit and bagged salads.
- Stocking them up with healthy options at move-in, such as rice, beans, nuts and canned vegetables.
- Talking about food costs and the financial trap of frequent use of delivery apps.
The Centers for Disease Control and Prevention also notes that young adults who take the initiative to establish healthy eating patterns, like incorporating fruits, vegetables and whole grains, are more likely to maintain them into adulthood.
But making healthy food choices isn’t the only good habit that new college students need. Ensuring that they get the proper amount of sleep is key to controlling weight gain. According to the CDC, children who don’t get adequate—and high quality—sleep are at risk for weight gain, type 2 diabetes, injuries and even obesity. So, while it may be difficult to get a full night’s rest with all the studying and distractions associated with college, encouraging this good habit will help your child.
Smart Choices in the Dining Hall
When faced with endless options, whether it is the fried fast-food options in the food court, desserts in the cafeteria line or the ubiquitous soda fountains or vending machines on campus, Collins suggests opting for something else: Encourage your student to get a varied diet of fruits (2 to 3 servings), vegetables (3 to 5 servings) and a good amount of lean protein daily. Some of her easy-to-remember tips include:
- When faced with the option, pick baked or grilled over fried.
- Stay hydrated with water, skip sodas and limit energy drinks, which can be packed with sugar and raise heart rates.
- While black coffee doesn’t have many calories, be mindful of those “sugar bomb” coffee drinks. “Students looking for a little jolt of caffeine from coffee are getting these huge Frappuccinos or other sugary drinks that can have as many calories as a meal.”
On-the-Go and Meal Prep Options
Busy schedules often mean students need portable fuel. Collins recommends snacks like jerky, trail mix, protein bars or a simple PB&J. “Encourage your child to fix a sandwich to take on the go across campus,” Collins says. “A homemade sandwich can not only save your child from consuming high-calorie foods but also save them money.”
For students with access to a kitchen in the dorms, she suggests sending them with some of your kitchen “cast offs”: those old pots, pans and utensils that you may have replaced with newer pieces. And when you drop off your student for the beginning of the school year, be sure to stock their pantry with shelf-stable items and fresh fruit.
But you can’t give your child just the tools—it’s imperative that you teach them how to use those tools. Before your kids leave home, ensure they know how to make a handful of quick meals, such as stir-fry, tacos or pasta. And one of the most amazing gifts you can give is a recipe book of your family’s favorite home-cooked meals. Beyond that, show them that leftovers don’t have to be boring; what was on last night’s plate can be reused as tomorrow’s lunch.
Takeaways for Parents and Students
The responsibility of eating well in college doesn’t fall on students alone. Parents play a powerful role in preparing their children before they leave home. Collins encourages families to start early. “It’s never too early to start teaching your kids about healthy eating,” she says. “Be proactive in educating your child so that they can make healthy decisions while at college that will feel more natural.”
For students embarking on their higher education journey, Collins emphasizes balance over perfection. The goal isn’t to avoid pizza or coffee runs with friends altogether, but to create sustainable habits: drinking water instead of soda, grabbing fruit alongside fries and getting enough rest. “Make sure you’re getting adequate protein and fiber from fruits and vegetables,” she advises. “Be sure to enjoy your time, but please keep moderation in mind. Even small choices, repeated daily, add up.”
As Collins tells her own kids: “Please eat some fruits and vegetables, that’s all I ask.”
Such a simple reminder underscores the bigger message: Healthy eating in college is less about restriction and more about awareness, moderation and building habits that last long after freshman year.
