Nursing Student Guide to Fitness, Nutrition and Overall Wellness

College students have a lot on their plates. They have extremely difficult classes and are incredibly involved in many activities. It is tough to balance life without good nutrition, health and getting enough sleep. Tiredness and stress are the two most challenging things to overcome.

Choose wisely – there are only 24 hours in a day. Students need to prioritize really well and not get overwhelmed. They need to set up a plan for success. Doing a few things really well is better than doing many things below average.

I have seen the college meal plans change drastically over the last 10 years. There are so many different choices to choose from. There are vegetarian, vegan, gluten free, and allergy-free options. Cafeterias offer healthy options. It all comes down to making the right choices. There will always be unhealthy temptations to see and smell in the cafeteria. The challenge is to balance and make the right choices. Everything should be done in moderation. You can have small treats here and there – you don’t have to deprive yourself.

There have been studies and it is more like 3-5 pounds. Most students have trouble understanding the “need or want” aspect of eating. Food provides energy. Eat every 3-4 hours and don’t over eat. Give the body the energy it needs but don’t overdo it. There are hunger cues – be prepared for them. Don’t eat because you are bored – do alternative activities instead. Drink water instead of having a snack. Go for a walk. Take a shower. Take your mind off the food. Portion control is also very challenging. Don’t eat more then you need and skip the second helping. Eat slowly and allow the brain to realize you are already full.

College students need to survive the semester and in order to do that it is imperative to prioritize their health. Sleep is important so that they feel better during the day. Nutrition helps the students stay healthy – meaning they have more stamina, are more productive and have less stress. Lots of time students turn to caffeine and that is not the best option. It only provides a short burst of energy that will lead to a crash and leave the student feeling poorly.

Workout with a buddy, make a playlist of your favorite music, buy super cute workout clothes, check out a fitness enthusiast’s social media page, mix up what you consider working out (try Zumba, HIIT, Spinning, TRX, obstacle course racing, boxing)

That really depends on what I’m doing. If it’s just general training I usually only eat a banana before my morning workout. If I’m competing it’s probably a banana and oatmeal with protein powder or a banana with eggs. After workouts I usually have a protein shake. I should mention that I prefer real foods over supplements. If I have time to make myself something with whole foods, that is always my number one choice. Nutrition is a very personal thing. We’re all different. I encourage people to play around with different styles of eating to find what works best for them.

It doesn’t take a huge amount of time each day to get stronger and fitter. Try a Tabata workout (20 seconds of work then 10 seconds of rest repeated for 8 rounds). You can tabata anything – sprints, push ups, sit ups, squats, wall sits. None of those things require anything but your body and a timer. Find stairs where you work and walk up and down them for 5 minutes each time you take a restroom break. Do 30 push ups before bed each night. Youtube has plenty of 10 minute yoga, strength, Zumba, etc. free workouts. Everyone overcomplicates exercise. Be like Nike and just do it.

Sleep and stress management are the first things that come to mind for all people. If someone is skipping sleep to come workout, I don’t like that. Sleep is when our bodies are recovering. When we skimp on sleep we put our bodies into a state of distress. The next thing in line is nutrition, and then exercise.

I believe that you need to find the best time that fits ones schedule and desire. I choose to work out early in the morning as it helps me to start my day and it truly is the only time I can be consistent and find time to exercise. Others like mid-day if they are not morning people and many choose to exercise after work. The importance is to find time and make it part of your routine schedule.

Since I grew up in a competitive sport, I find I am challenged to stay in shape if I have a goal, for example training for a long bike ride or occasionally a competitive event. I also feel in my position, it is important to be a good role model of health to my co-workers and also my family although this isn’t what truly drives me. It is an integral part of my life and I don’t feel good unless I am consistently exercising; my husband and I plan vacations around outdoor, fitness activities.

They lift weights and do not add cardio workouts or visa versa. They don’t maintain their routines and tend to work out only for weight loss. After losing weight, they don’t stick with exercise. They mostly don’t think about their eating habits and I have seen many students gain weight when they no longer belong to group sports and healthy eating at home. Colleges offer intramurals, club sports, beautiful fitness facilities yet still a small percentage of students utilize these opportunities

Find an exercise routine you enjoy, friends who are also into exercise and good health to keep you motivated. Being healthy has to be what is important to the person, don’t wait until you have diabetes, heart disease or other health issues. Avoid the weight gain and other issues that come with being sedentary. It is a lifestyle choice, one that will keep you young and happy.

Specific characteristics for college students (Millennials) are skills with digital technology, quick assimilation to information, functional networking ability, and graphic preference over text. This advantage allows college students to look at the food plans, as I am sure they are online, and decide on when and what they can eat. Decisions for food plans may differ amongst college students, as this culturally diverse group would have different food preference.

If they are on a specified meal plan, they would need to choose the healthier options. If they are on a budget for food, choosing frozen vegetables and fruits, will extend the life of food that sometimes goes to waste, and can offer a variety unavailable in certain areas that only have a summer agri-producing season. Making a menu and shopping list would also eliminate buying unnecessary food. Making a separate account just for food, especially if you have roommates, creates a cohort for sharing both cost, and sharing.

Fruits, vegetables, lean proteins, low-fat dairies, and good sources of unsaturated fat. Nutrient-dense fibrous carbohydrates (apples, grapes, broccoli, salads), and whole grains both digest slowly and create a homeostasis of energy and endurance. Lean proteins generate lean tissue for stability of hair, skin, nails, bones, etc. Good sources of fat (nuts, seeds, avocados) give the body energy. Protein shakes and protein bars that have a balance of all three macronutrients are quick and easy for this population. Eating on a time schedule is important, as this increases blood glucose stability, causing less sugar cravings, and more satiety.

Some prepackaged foods now have a variety of proteins, such as cheese and nuts, or apples and peanut butter. These snacks are healthy and withstand a day in a backpack. Fruit is always a good choice, along with protein bars. Most prepackaged food is not nutritious (pop tarts, snack cakes, etc.). If they have a fridge in their dorm room, it is advantageous to clean and cut up fruits and veggies when they purchase them to save time and waste. Hard boiled eggs, low-fat cheese sticks, low-fat yogurts, hummus and pretzels, carrots and ranch dressing, or snacks with a protein and carbohydrate are the most balanced.